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://gist.github.com/imosangyy/0ad35475756f98f52d923b3a7af6c511
https://gist.github.com/imosanya/77d900bf705e4485405a6ddba365f8e3
https://gist.github.com/imosanya/8a5638664464ccf95d400e057c4c255a
https://gist.github.com/imosanya/c44884f4e492251135d92ee84af029a2
https://gist.github.com/imosanya/d09f78da206e89924179ac7a8d8c3893
https://gist.github.com/imoswery/d9566cd9450e2dc5a17aefe4f0312971
https://gist.github.com/imoswery/13ea21eafd90cd4aa151a357bee1a774
https://gist.github.com/imoswery/aab8917a5af6061c35870c63b5cf08df
https://gist.github.com/imoswery/25a787cd88792c0cbb2fc44d2053d179
https://gist.github.com/imsowyry/059a3ffefe196f6b133c337c1383eb1f
https://gist.github.com/imsowyry/917e4615209d9cca6fe5c19fe56a6d07
https://gist.github.com/imsowyry/e8014be6046a477f9f148bfc1bc80dec
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https://gist.github.com/oumwtyy/9b49ca7ef04a16ff1452ed259fb2301c
https://gist.github.com/oumwtyy/1de4b970afe569389b691b158c0fbdc6
https://gist.github.com/oumwtyy/55c41b71dc3bddc3ca4d8b4e48f24c2d
https://gist.github.com/oumwtyy/356f7dc14e45aa91e08707e38a029d68
https://gist.github.com/oumwtyy/eadaab3cbe8571241444db8f134ef4a3
https://gist.github.com/oumwtyy/dc2a0f5c5b4053d24b528f83bffacc88
https://gist.github.com/oumwtyy/78857c5eb136aba3e744716c1f0b35cf
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https://gist.github.com/oumwtyy/656db26cf801e9e061e9df02b60fe04b
https://gist.github.com/oumwtyy/4189c2fadcfe38350ab540e0ae953b06
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https://gist.github.com/oumwtyy/4e609e3528eafa00e7188e4ecfce9704
https://gist.github.com/oumwtyy/fe460c50982292c3918be8d205b4ef7d
https://vcard.link/card/IhQk
https://profile.hatena.ne.jp/ttrert/profile
https://letterboxd.com/dsffedwee/list/dwsadasd/
https://ctxt.io/2/AAD4E9zfFA
https://codepen.io/cupicupita-kiwkiw/pen/dPpWxBN
https://www.onlinegdb.com/fork/a1FBhHcfl1
https://schoolido.lu/user/dwsdsdwsdd/
https://disqus.com/channel/discussanime/discussion/channel-discussanime/fwsfwsf/
https://www.gemtracks.com/feasfedfgedg/