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://medium.com/bayamm83/hd-ogl%C4%85daj-minecraft-film-2025-ca%C5%82y-ilm-po-polsku-bd8a9568dd23 https://medium.com/bayamm83/vider-minecraft-film-2025-ca%C5%82y-ilm-po-polsku-za-darm-constructed-3b46a9a7498e
https://medium.com/bayamm83/minecraft-film-ca%C5%82y-film-pl-2025-ogl%C4%85daj-cda-za-darmo-fe62b7b19d35 https://medium.com/biarra39/hd-ogl%C4%85daj-szpiedzy-2025-ca%C5%82y-ilm-po-polsku-5343bd537626
https://medium.com/biarra39/vider-szpiedzy-2025-ca%C5%82y-ilm-po-polsku-za-darm-constructed-3fc69dc15bc7 https://medium.com/biarra39/szpiedzy-ca%C5%82y-film-pl-2025-ogl%C4%85daj-cda-za-darmo-d793d9721fed
https://medium.com/bobopi938/hd-ogl%C4%85daj-3000-metr%C3%B3w-nad-ziemi%C4%85-2025-ca%C5%82y-ilm-po-polsku-14f8ef694cff https://medium.com/bobopi938/vider-3000-metr%C3%B3w-nad-ziemi%C4%85-2025-ca%C5%82y-ilm-po-polsku-za-darm-constructed-a12ca46d6f3a
https://medium.com/bobopi938/3000-metr%C3%B3w-nad-ziemi%C4%85-ca%C5%82y-film-pl-2025-ogl%C4%85daj-cda-za-darmo-ba2e26a3a809 https://medium.com/buahjj409/hd-ogl%C4%85daj-popeye-the-slayer-man-2025-ca%C5%82y-ilm-po-polsku-ea14a39dc1d9
https://medium.com/buahjj409/vider-popeye-the-slayer-man-2025-ca%C5%82y-ilm-po-polsku-za-darm-constructed-efe9e1c10938 https://medium.com/buahjj409/popeye-the-slayer-man-ca%C5%82y-film-pl-2025-ogl%C4%85daj-cda-za-darmo-a2e62acd9a10
https://medium.com/buayaa599/hd-ogl%C4%85daj-bridget-jones-szalej%C4%85c-za-facetem-2025-ca%C5%82y-ilm-po-polsku-31ea4815ae3d https://medium.com/buayaa599/vider-bridget-jones-szalej%C4%85c-za-facetem-2025-ca%C5%82y-ilm-po-polsku-za-darm-constructed-c3e926aac597
https://medium.com/@buayaa599/bridget-jones-szalej%C4%85c-za-facetem-ca%C5%82y-film-pl-2025-ogl%C4%85daj-cda-za-darmo-f4001eb46c2a
https://www.bitchute.com/video/qmVvOrVHEcZp/
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https://www.bitchute.com/video/Ml6gSkYd7QGj/
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