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://github.com/BiGmoviEs-3/-Cuevana-3-VER-Joker-2-Folie-Deux-2024-Pelicula-Completa-Online-en-Espa-ol-Latino-y-espanol.
https://github.com/BiGmoviEs-3/Ver-Joker-2-Folie-Deux-Online-.2024.-Pel-cula-completa-en-Espa-ol-y-Latino.
https://github.com/BiGmoviEs-3/-.PELISPLUS.-Ver-Joker-2-Folie-Deux-2024-Pelicula-Online-EN-ESPA-OL-Y-LATINO.
https://bento.me/ver-el-asesino-del-juego-de-citas-pelicula-completa
https://bento.me/ver-el-asesino-del-juego-de-citas
https://bento.me/el-asesino-del-juego-de-citas-2024-pelicula-completa
https://bento.me/el-asesino-del-juego-de-citas-pelicula-completa
https://bento.me/cuevana3-ver-el-asesino-del-juego-de-citas-pelicula-completa-en-espanol-y-latino
https://bento.me/ver-el-asesino-del-juego-de-citas-2024-online-en-espanol-y-latino
https://bento.me/cuevana-3-ver-el-asesino-del-juego-de-citas-2024-pelicula-completa-en-espanol-y-latino
https://bento.me/pelisflix-ver-el-asesino-del-juego-de-citas-pelicula-completa
https://bento.me/pelisplus-ver-el-asesino-del-juego-de-citas-2024-online-en-espanol
https://bento.me/el-asesino-del-juego-de-citas-pelicula-completa-online-en-espanol-y-latino
https://bento.me/ver-de-naturaleza-violenta-pelicula-completa
https://bento.me/ver-de-naturaleza-violenta
https://bento.me/de-naturaleza-violenta-2024-pelicula-completa
https://bento.me/de-naturaleza-violenta-pelicula-completa
https://bento.me/cuevana3-ver-de-naturaleza-violenta-pelicula-completa-en-espanol-y-latino
https://bento.me/ver-de-naturaleza-violenta-2024-online-en-espanol-y-latino
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https://bento.me/pelisflix-ver-de-naturaleza-violenta-pelicula-completa
https://bento.me/ver-de-naturaleza-violenta-online-en-espanol-y-latino
https://bento.me/de-naturaleza-violenta-2024-pelicula-completa-en-espanol-y-latino
https://github.com/asmarahappy403-gmail-com/-2024—-KOREAN
https://github.com/asmarahappy403-gmail-com/—-NEW_Full_-.2024-
https://github.com/asmarahappy403-gmail-com/—-NEW_2024.16K-
https://github.com/asmarahappy403-gmail-com/-2024-KOREAN-1080p
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https://github.com/asmarahappy403-gmail-com/-Full—KOREA-2024.4K-
https://github.com/asmarahappy403-gmail-com/-2024-KOREAN-HD-
https://github.com/asmarahappy403-gmail-com/-2024-HD-BD
https://github.com/ripeeeea/-2024-korean-Seoul
https://github.com/ripeeeea/-KOREA-KOR—Love-in-the-Big-City-
https://github.com/ripeeeea/-KO-Full-4K-HD-2024-
https://github.com/ripeeeea/-KOREA.HD-
https://github.com/ripeeeea/-KOREA.HD-_
https://github.com/ripeeeea/-2024—-KOREAN
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https://github.com/WeLiveinTime-JohnCrowley/-2024-KOREAN-1080p
https://github.com/WeLiveinTime-JohnCrowley/-The-Wild-Robot-HD1080P-KOREA
https://github.com/WeLiveinTime-JohnCrowley/—-HD_-.2024M.O-
https://github.com/WeLiveinTime-JohnCrowley/-2024.KOREAN-Full-4K-1080P
https://github.com/WeLiveinTime-JohnCrowley/-Full—KOREA-2024.4K-
https://github.com/WeLiveinTime-JohnCrowley/-2024-KOREAN-HD-
https://github.com/WeLiveinTime-JohnCrowley/-2024-HD-BD
https://github.com/WeLiveinTime-JohnCrowley/-2024-korean-Seoul
https://github.com/WeLiveinTime-JohnCrowley/-KOREA-KOR—Joker-Folie-Deux-
https://github.com/WeLiveinTime-JohnCrowley/-KO-Full-4K-HD-2024-
https://github.com/WeLiveinTime-JohnCrowley/-KOREA.HD-
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https://github.com/karadinnnnl/-.VIDER.-Transformers-Pocz-tek-2024-Ca-y-film-po-Polsku-za-Darmo-4K-UHD
https://github.com/karadinnnnl/-.VIDER.-Substancja-2024-Ca-y-film-po-Polsku-za-Darmo-4K-UHD
https://github.com/karadinnnnl/-.VIDER.-Beetlejuice-Beetlejuice-2024-Ca-y-film-po-Polsku-za-Darmo-4K-UHD
https://github.com/karadinnnnl/-.VIDER.-Sami-Swoi.-Poczatek-2024-Ca-y-film-po-Polsku-za-Darmo-4K-UHD
https://github.com/karadinnnnl/-.VIDER.-Deadpool-Wolverine-2024-Ca-y-film-po-Polsku-za-Darmo-4K-UHD
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https://github.com/karadinnnnl/-.VIDER.-It-Ends-With-Us-2024-Ca-y-film-po-Polsku-za-Darmo-4K-UHD
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https://github.com/karadinnnnl/-.VIDER.-Wszech-wiat-Oliviera-2024-Ca-y-film-po-Polsku-za-Darmo-4K-UHD
https://github.com/karadinnnnl/-.VIDER.-Smok-Diplodok-2024-Ca-y-film-po-Polsku-za-Darmo-4K-UHD
https://github.com/ripeeeea/-.VIDER.-Dziki-robot-2024-Ca-y-film-po-Polsku-za-Darmo-4K-UHD
https://github.com/ripeeeea/-.VIDER.-Randka-w-ciemno-2024-Ca-y-film-po-Polsku-za-Darmo-4K-UHD
https://github.com/Depravity-PaulTamasy
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https://github.com/WeLiveinTime-JohnCrowley
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https://plotly.com/~movieshub/7/assistir-o-melhor-dos-mundos-2024-filme-completo-dublado-legendado-em-portuguese/
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https://plotly.com/~movieshub/9/assistir-transformers-o-inicio-2024-filme-completo-dublado-legendado-em-portugue/
https://hackmd.io/@megacinemaxhd/BJWyeUQJkl
https://lessons.drawspace.com/post/786052/klklsssddd
https://paiza.io/projects/KQWx6NLik3FQd6eOd2i0Dg
https://jsitor.com/fWgbW_652o
https://jsfiddle.net/burikersa/7pdb9a3r/
https://jsbin.com/movefos/edit?html,output
https://www.etextpad.com/sx7y1e5kzu
https://paste.intergen.online/view/f48306ef
https://paste.ee/p/rJEqK
https://onlinegdb.com/lKfB3JEkp
https://snippet.host/htxzct
https://dictanote.co/n/1082138/
https://rextester.com/WUZ25890
https://rom.curseforge.com/paste/fa56689a
https://www.wowace.com/paste/ec21691c
https://wow.curseforge.com/paste/e80de0d2
https://authors-old.curseforge.com/paste/231f4369
https://pastelink.net/a7ubf0lb
https://github.com/akunkuh-movie/-MEGA-Ver-La-sustancia-3-2024-Online-en-Espa-ol-y-Latino
https://github.com/akunkuh-movie/-PelisPlus-VER-La-sustancia-3-PEL-CULA-COMPLETA-ONLINE-en-Espa-ol-y-Latino
https://github.com/akunkuh-movie/-PEL-SPLUS-VER.-La-sustancia-3-2024-ONLINE-EN-ESPA-OL-Y-LATINO—-CUEVANA-3
https://github.com/akunkuh-movie/-PELISPLUS-Ver-La-sustancia-3-Pel-cula-Completa-Online-en-Espanol
https://github.com/akunkuh-movie/-Cuevana-3-VER-La-sustancia-3-2024-Pelicula-Completa-Online-en-Espa-ol-Latino-y-espanol
https://github.com/akunkuh-movie/-REPELIS—Ver-La-sustancia-3-2024-Online-en-Espa-ol-y-Latino
https://github.com/akunkuh-movie/Ver-La-sustancia-3-Online-2024-Pel-cula-completa-en-Espa-ol-y-Latino
https://github.com/akunkuh-movie/-PELISPLUS-VER-La-sustancia-3-PELICULA-Online-en-Espa-ol-Y-Latino
https://github.com/akunkuh-movie/-PELISFLIX.-Ver-La-sustancia-3-2024-Pel-cula-ONLINE-en-Espa-ol-
https://github.com/akunkuh-movie/-Cuevana-3-VER-La-sustancia-3-2024-Pelicula-Onl-ne-en-Espa-ol-Y-Latino
https://github.com/akunkuh-movie/-PELISPLUS-VER.-La-sustancia-3-Pel-cula-Completa-Online-en-Espa-ol-y-Latino-Gratis
https://github.com/akunkuh-movie/CUEVANA-Ver-La-sustancia-3-Pel-cula-ONLINE-Espa-ol-Latino
https://github.com/akunkuh-movie/-.REPELIS.-Ver-La-sustancia-3-Pel-cula-Online-en-Espa-ol-Y-Latino
https://github.com/akunkuh-movie/-.PELISPLUS.-Ver-La-sustancia-3-2024-Pelicula-Online-EN-ESPA-OL-Y-LATINO
https://github.com/akunkuh-movie/-Cuevana-3—La-sustancia-3-2024-Pelicula-Completa-Onl-ne-en-Espa-ol
https://open.spotify.com/episode/2XhHn9YL1KzfKbdgqAcbkd
https://open.spotify.com/episode/1qjQWjn1wXEjyxJiMUiJmJ
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https://open.spotify.com/episode/6CkU0a18KU2TC9e9Rz4JOj
https://open.spotify.com/episode/4PTHSK3iGZwgsf1AtoJSLN
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https://github.com/BuffaloKids-WarnerBrosPictures
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https://github.com/Timestalker-AliceLowe
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