As a functional fitness athlete, you absolutely hate to miss a WOD. Somedays, our schedules are just too busy to make it to the gym. Whether you have a fully-fledged garage gym, or only a pair of jump ropes – we’ve built a list of WODs you can do virtually anywhere, without any equipment or gear.
Here’s our list of 20 CrossFit WODs you can do at home.
1. Mini “Murph”
1-mile Run
100 Push-ups
200 Air Squats
1-mile Run
Don’t have a pull-up bar? The classic Hero WOD “Murph” scaled down with spin – no pull-ups and slightly fewer reps. This should be more of a consistent sprint than a long grind.
2. Interval Cardio
10 Rounds for Time:
Spring 100m
Walk 100m
When you’re sick of weights and gymnastic movements – some high-intensity intervals will fire up your heart rate.
3. “Cindy”
20min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
A classic CrossFit WOD. Familiar and perfect for an at-home workout.
4. Death by “…”
AMRAP:
Choose 1 movement; Push-ups, Air Squats, or Burpees
Do 1 movement per minute at the top of every minute. Each minute adds an additional rep.
Go until you can’t complete the required reps in a minute
Pick your poison. This WOD starts out deceptively easy and builds up. Great when you want a longer endurance workout.
5. Squats
300 Air Squats for Time
A quick WOD that tests your aerobic and muscular capacity.
6. Full-Body Sprint
7 Rounds for Time:
10 Push-ups
10 Air Squats
Run 200m
Short bursts of movements with high rounds. This WOD will get you sweating quick!
7. Bodyweight WOD
8 Rounds for Time:
10 Push-ups
10 Air Squats
10 Burpees
10 Air Squats
A fairly well-rounded WOD.
8. Hero WOD “Michael”
3 Rounds for Time:
Run 800m
50 Back Extensions
50 Sit-ups
“Michael” is a great cardio and core-blasting WOD. When the rest of your body is still wrecked from Olympic lifting, this can break up some soreness while building up your core.
9. Full-Body Decreasing Ladder
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpees
Push-ups
Sit-ups
Quick full-body work.
10. Gymnastic Mastery
20min AMRAP:
5 Handstand Push-ups
10 Pistol Squats
For more advanced CrossFit athletes – this at-home WOD will trigger and test your sense of balance.
11. Well-Rounded
For Time:
Run 400m
50 Air Squats
Run 400m
50 Push-ups
Run 400m
50 Sit-ups
Run 400m
A moderate length WOD – great for a 20 - 30 minute workout and mobility session.
12. Core-Blaster
Run 1 mile
100 Sit-ups
100 Supermans
Run 1-mile
Take another break away from power movements and focus on your core and endurance.
13. Leg-Blaster
10 Round AMRAP:
:30 seconds Max Squat Jumps
:30 seconds rest
This fairly short WOD will light your legs on fire and have you wheezing fast! Great when time is short.
14. 8-Minute WOD
2 Minutes Max Push-ups
1 Minute Rest
2 Minutes Max Sit-ups
1 Minute Rest
2 Minutes Max Air Squats
Another short WOD for at-home. Treat each round like a all-out sprint.
15. Mobilize
1 Minute Handstand
1 Minute Hold Bottom of Squat
Repeat as many times as you’d like
After a tough week of CrossFit, we all need a break. This WOD is low-impact but will activate and stretch your muscles for a good mobility workout.
16. Distance Burpees
For Time:
800m of Broad Jump Burpees
Ideal if you have a wide and long space to move. No one wants to do an 800m workout in a hotel room, or on busy sidewalk.
17. Bodyweight Triplet
For Time:
21-15-9
Sit-ups
Push-ups
Air Squats
Quick, efficient, and full body. Treat this workout like a sprint.
18. “Fantastic 50”
For Time:
50 Jump Tucks
50 Push-ups
50 Air Squats
50 Handstands
50 Walking Lunges
50 Sit-ups
50 Second L-Sit Hold
50 Burpees
“Fantastic 50” is a longer WOD – great for building endurance. It will be a full-body test and offer some good balancing and core work.
19. 5k
For Time:
Run a 5k
When all else fails, just get outside (or on the treadmill) and run!
20. Upside Down
5 Rounds for Time:
:30 Seconds Handstand
20 Air Squats
Spend some time honing your CrossFit handstand holds.
Wrap Up:
Whether you’re stuck at home, traveling on the road, or just can’t make it to a gym, this list gives you plenty of options. You can easily supplement your CrossFit training week with these at home WODs, without worrying about missing a training day.
Have some equipment with you? No problem – check out our list of bodyweight WODs.
Motivation. Information. Preparation.
We want to make every WOD your best WOD.
WOD Fever represents CrossFit athletes, weightlifters, bodybuilders, and anyone who has a "workout of the day". Join our community and follow us for more WOD BOD Interviews, fitness news, training tips, and deals on gear.
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https://colab.research.google.com/drive/14TRMxg_Ao4Y0OHfQBGcI8Aifw2chkvE0
https://colab.research.google.com/drive/1FAqgwDTOxdG2t8Ew-f7rHZzqhVc5gR1y
https://colab.research.google.com/drive/1AJgqivi6pAUxWQbNMkE5GF5OxPhHIXqi
https://colab.research.google.com/drive/1Ee8zyBc-YhrAUOBXEjS7DQHKf0LcW7SX
https://colab.research.google.com/drive/1dyU9JXMRwgqAmFJ0IcVjV3Xr_8ZXyvf1
https://colab.research.google.com/drive/1TfpO4Zx9Os3V5nhJBPv2kb14zBTD71Jx
https://colab.research.google.com/drive/1ND0Ra9lIQXlY8MBwqaGbxYaVtu3Z_v1z
https://colab.research.google.com/drive/1WrfNXI9MlDBF6Qy6PaC_MFhw9mbXtQKY
https://colab.research.google.com/drive/1t6TcRiwkkbnPnJP2CXAZhUI3RhPeKI4g
https://colab.research.google.com/drive/1J2_KSV2bTlIWjyFiJ-JhLjRsl4L7Zuor
https://colab.research.google.com/drive/1PxGoGfXCmTfOdXnA18WoGWPtIar0OuKj
https://colab.research.google.com/drive/1ggRaRZt_kJAUMGfx_SQ4GJQFS5JZw0wV
https://colab.research.google.com/drive/1gX2YTF-wcXY5sPbzJCz84pZIkBvpLxcE
https://colab.research.google.com/drive/1GC5naRyc_KUbE2Z7qoTXV_4lyJMkHiTa
https://colab.research.google.com/drive/1qq_C8xZNpcLPKvBE0uaEgeEvWOQ2YuhQ
https://colab.research.google.com/drive/1ILdafOzLYlFhCfcO6znTClhl3hgRAQ_r
https://colab.research.google.com/drive/1eQFoOP4Mo_w6jo-Pjlid8-lR0PJKSfGl
https://colab.research.google.com/drive/1pSLYpjNKb5mzcZv3BtANV1WGnz9FMhKk
https://colab.research.google.com/drive/1SqMw7iiCoabqvo14zuzGGXkcIcbpVDk-
https://colab.research.google.com/drive/1tCiX2AHSNy-cQOfo8C6YDLeoFcyiufLQ
https://colab.research.google.com/drive/1MVtdVySjrAplEZfJFS2ghhcTwpbHMfFm
https://colab.research.google.com/drive/1Q5kfYUuGQ4XVsb3ggZGnUe4QwV4ULDS_
https://colab.research.google.com/drive/1dWhchz8tTBLf9aAyW82mGV8tVCWZhtzC
https://colab.research.google.com/drive/1hKbsWLCM8ooigHNr6De1LvrxV2k1weUd
https://colab.research.google.com/drive/1zaJDSVyjYE1ZgDkKoIoxycsI_9BwCTGA
https://colab.research.google.com/drive/1r0BPnreDt-YLW9Qgyj_4tuWcsZ68jSGO
https://colab.research.google.com/drive/1g5soC3-uiiIHkgn5PqEEKAdvaVkgPkiS
https://colab.research.google.com/drive/1tcnII3x55Xs5mmQzJgmBYv0zRWgi6WUV
https://colab.research.google.com/drive/1HNx1qsavkXJJe9FUohqKlk7eJYEjsDJP
https://colab.research.google.com/drive/1b3FpjFn6SJmBURw0-IHF1hS91RQvc1S4
https://colab.research.google.com/drive/1mkOumN2mJ86JouIaSzw5_eSLC9PHCGT2
https://colab.research.google.com/drive/19BlljDNyrjMl4uT9FVO1vIIUilrGQIoi
https://colab.research.google.com/drive/1rHkoOa-su9Mn7zPxKayF9ijBetFAOMYK
https://colab.research.google.com/drive/1z_0FLhKtrjh632YllzcXzK_DTOH5Z7Kp
https://colab.research.google.com/drive/1bw9CaGyaGXKXtNJx52-z6hNG1C_3Dk-h
https://colab.research.google.com/drive/1he4L8UgcAPUa2nb2s8Yn6IFGOuw8NaLM
https://colab.research.google.com/drive/1Ndx-DOOQRsrtE8Wri7okPI7H9xzdAzxQ
https://colab.research.google.com/drive/1cKS45AwPwjbCLZg9DpLLeLfepUP5JYyH
https://colab.research.google.com/drive/1UI3LZ3YLkyea0AM-ptuBIDSJuRd2MUQ2
https://colab.research.google.com/drive/1-6lDJ96bX98J-WjQ1HDJ-lF812ayXXWN
https://colab.research.google.com/drive/1Oclq3fx32776uyjA23ahbMU1muSZclxK
https://colab.research.google.com/drive/1oAfNZzB0ZAbSnrG4k5KRkJl1LKyW7KQy
https://colab.research.google.com/drive/1givzVthuMqW5UM9vt2ibfRZA_6CjLPWh
https://colab.research.google.com/drive/1_-CNzeIVKyx94W0VCq4lcjk0A4d322j
https://colab.research.google.com/drive/1kx1teDvhn20tXxzP5aAYEryqqOTnAkKW
https://colab.research.google.com/drive/1beEowhsQ2QOMbLNxKLoQcwqOcZl8bo6p
https://colab.research.google.com/drive/1YJ7MVRBFvu3cK9LAY_t-MYo9difAgx4s
https://colab.research.google.com/drive/1MQsZsTbYUj5hvAnPeYg9TjJ5wX9QU_os
https://colab.research.google.com/drive/1aUnkXmjprueolCgyxP4mno6tylmx96VH
https://colab.research.google.com/drive/1Thijd3xCWJp_7-pTKu2qkQ2Y2VV-n8Sz
https://colab.research.google.com/drive/1QlLCvk9Y43Krn6gz-Ezo_6Xgd1oamq2A
https://colab.research.google.com/drive/1P5iqL1ArNvzrEYD2NqtKmZrj_iCxgY9N
https://colab.research.google.com/drive/1aM8iQRy1JhRYmFlnQcqD9tIWtMZmtvWC
https://colab.research.google.com/drive/1u-pI0PvMKkP3IQ8pPDbHRXShA6j4m1O
https://colab.research.google.com/drive/18emTTSpRYrY-ArcIx8eLTqrYb3lQMxNA
https://colab.research.google.com/drive/1WdjXV93yXm1vGCwvv1RUXQRCkMoL0ZeK
https://colab.research.google.com/drive/165IK7yQ4UDQm9AlATQO-GjmpKn3GaMDo
https://colab.research.google.com/drive/1ZzZAMQ1phv8iALr3u8Rmz_OBRMZAFewr
https://colab.research.google.com/drive/1Oc033RyrNadLULZxQm-vLfQ_YHSl-TTB
https://colab.research.google.com/drive/1rDC0rb25bv9-8AR10g3a1Kc27JNx-yeG
https://colab.research.google.com/drive/1Xe51ltlCF_NUICrEoJpVR0gGkK9y4bZA
https://colab.research.google.com/drive/1PYA6zA1pH1sUncXeaFVSyk-DsLySIgwW
https://colab.research.google.com/drive/17QgpqTk-tOvzGD2m-MEFEb8O2JCyAX8h
https://colab.research.google.com/drive/14vH27Dehvlq5KnyJ4c2TQh7lH_4PhzrC
https://colab.research.google.com/drive/1iYx2KvFaaJCHq_DMSl5Yx4xbVlG6UlaL
https://colab.research.google.com/drive/10NeTulKri2kBMU2CgfKz-YRQaIindCg4
https://colab.research.google.com/drive/1cDJCkzYGgfmx4-cgBkDm6YwB0W9rRR6J
https://colab.research.google.com/drive/1sgWlPMF_lvcLTn_Zw2fjJQDvEOfpNhzd
https://colab.research.google.com/drive/1Fg38zXKzPd27fm9wlEmo44GYivSe8_oS
https://colab.research.google.com/drive/1r5hii7QKOG3M2vze8GDmprEKqnm7Z7ue
https://colab.research.google.com/drive/1W2krz8ovfzwGMSvYLAlo_CbnexRNCv3X
https://colab.research.google.com/drive/1_EVwN1S9gXo5qmMjjGsPTMdCaaodnYhd
https://colab.research.google.com/drive/1rKOAE8US6fQyJZlpi6cRrfDriZDenCyS
https://colab.research.google.com/drive/1bAI1LPOTtKIi_8pPEs1RhNklQDg_6-1X
https://colab.research.google.com/drive/1Bmm_B77egMk_Z5mxxaC0qVpO0-r8DNhI