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.
VigorPeak Male Enhancement:-
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Official Favebook:-
https://www.facebook.com/VigorPeakUS/
Blogs:-
https://www.readawrite.com/a/932a669d92d02107bb04ed136d38343c
https://sites.google.com/view/vigor-peak-male-enhancement/home
https://groups.google.com/g/vigor-peak-male-enhancement/c/GeXIW26Yaqc
https://werkstraat.com/companies/vigor-peak-male-enhancement-natural-supplement-for-improved-stamina-and-physical-performance/
https://rhodesnestor.alboompro.com/post/vigor-peak-male-enhancement-daily-wellness-support-for-energy-focus-and-confidence?post_editing=true
https://tryvigorpeakmaleenhancement.blogspot.com/2026/06/VigorPeakMaleEnhancement.html
https://rhodesnestor.omeka.net/
https://career.agricodeexpo.org/candidate/vigor-peak-male-enhancement/
https://vigor-peak-male-enhancement.readme.io/reference/vigor-peak-male-enhancement-advanced-male-support-formula-for-strength-and-vitality
https://open.firstory.me/story/cmqt3t2bg0ir201yvf2mucfby
https://eventprime.co/o/VigorPeakMaleEnhancement
https://run72.raiselysite.com/rhodes-nestor/posts/1a8f17c0-7061-11f1-b9ba-71e766044d7c
https://scribehow.com/o/WMLR7Lw7QGCURwW6x5EZpw/viewer/Vigor_Peak_Male_Enhancement_Supplement_for_Mens_Confidence_Strength_and_Wellness__YAaq2RqrQiyHQAOIxNR7Og
https://social.neha.net.in/article/vigor-peak-male-enhancement-powerful-nutrient-blend-for-mens-vitality-and-strength
https://hackmd.io/RhodesNestor/HJcey8qfzl https://www.refermee.com/companies/vigor-peak-male-enhancement-advanced-formula-for-physical-energy-and-mental-focus/ https://jobsbotswana.info/companies/vigor-peak-male-enhancement-natural-mens-supplement-for-performance-and-stamina-support/ https://github.com/RhodesNestor/Vigor-Peak-Male-Enhancement-Herbal-Energy-Complex-for-Strength-and-Endurance-Building/tree/main https://wanderlog.com/view/pdqwewbvgr/vigor-peak-male-enhancement-advanced-male-vitality-formula-for-improved-performance/shared https://www.zooniverse.org/projects/rhodesnestor/vigor-peak-male-enhancement-natural-boost-supplement-for-strength-energy-and-confidence https://experiment.com/projects/tczcjozrhevugapnhekf/protocols/25184-vigor-peak-male-enhancement-powerful-natural-support-for-men-s-health-and-vitality https://rhodesnestor.stck.me/post/2000695/Vigor-Peak-Male-Enhancement-Daily-Performance-Supplement-for-Active-Lifestyles https://spondylitis.raiselysite.com/rhodes-nestor/posts/vigorpeak-male-enhancement-formula-for-powerful-performance-enhanced-stamina-and-long-lasting-confidence-every-day https://getvigorpeakmaleenhancement.blogspot.com/2026/06/VigorPeakMaleEnhancement.html https://www.readawrite.com/a/29442c4d34f54921ca335a3a79e23af4 https://sites.google.com/view/tryvigorpeak-male-enhancement/home https://groups.google.com/g/vigorpeak-male-enhancement-cost/c/rXtOoRvuV8M https://werkstraat.com/companies/vigorpeak-male-enhancement-capsules-for-improved-endurance-better-performance-and-increased-confidence-in-daily-life/ https://eileenvele.alboompro.com/post/for-order-click-here-get50-dicount?post_editing=true https://eileenvele.omeka.net/ https://career.agricodeexpo.org/candidate/vigorpeak-male-enhancement/ https://open.firstory.me/story/cmqt9gimc0lm001yvcdi2ekj9 https://vigorpeak-male-enhancement.readme.io/reference/vigorpeak-male-enhancement-energy-and-performance-support-supplement-for-active-men-seeking-greater-vitality https://eventprime.co/o/VigorPeakMaleEnhancementcost https://vigorpeak-male-enhancement-2.jimdosite.com/ https://medium.com/eileenvele/vigorpeak-male-enhancement-natural-performance-support-for-men-looking-to-maximize-stamina-and-ebb64ba70945
https://social.neha.net.in/article/vigorpeak-male-enhancement-formula-designed-to-support-confidence-strength-energy-and-overall-male-health
https://hackmd.io/@EileenVele/BJpK9_qGfe
https://jobsbotswana.info/companies/vigorpeak-male-enhancement-daily-vitality-formula-to-help-promote-energy-endurance-and-confidence-naturally/
https://github.com/EileenVele/VigorPeak-Male-Enhancement-Premium-Male-Health-Formula-for-Energy-and-Confidence/tree/main
https://www.zooniverse.org/projects/eileenvele/vigorpeak-male-enhancement-daily-strength-and-energy-booster-for-mens-lifestyle
https://wanderlog.com/view/yttrkzkvtr/vigorpeak-male-enhancement-natural-supplement-for-endurance-power-and-confidence/shared
https://eileenvele.stck.me/post/2001191/VigorPeak-Male-Enhancement-Supplement-for-Enhanced-Energy-Levels-Endurance-Support-and-Daily-Vitality
https://experiment.com/projects/yjfmmfhpfxydjenjbwjt/protocols/25189-vigorpeak-male-enhancement-natural-male-support-capsules-for-stamina-energy-and-improved-performance
https://spondylitis.raiselysite.com/e-vele/posts/vigorpeak-male-enhancement-advanced-capsules-designed-for-energy-endurance-and-overall-male-wellness
https://cdn.flipbooklets.com/pdfs/1NqwDFzwAGEnt4TV9JDPomTYF9RpZ2j6n3pJXqx7.pdf?v=fb-1525126291
https://www.nextlevelurgentcare.com/wp-content/uploads/formidable/25/VigorPeakMaleEnhancementcost.pdf
https://ascnuk.org/wp-content/uploads/formidable/26/VigorPeakMaleEnhancementcost.pdf
https://cdn.flipbooklets.com/pdfs/KCstJZ9p5lGA2Y1YcCbKfQujvImngDPq9lLzdvj1.pdf?v=fb-419350232
https://www.nextlevelurgentcare.com/wp-content/uploads/formidable/25/VigorPeakMaleEnhancement.pdf
https://ascnuk.org/wp-content/uploads/formidable/26/VigorPeakMaleEnhancement.pdf
This list is a lifesaver for those of us without a full home gym setup! I’ve been using a Luffy TTS to play motivational clips and keep my pace during the interval cardio rounds. It definitely helps the 100m sprints go by a lot faster when you have a “captain” cheering you on!
Best SARMs:-
Official Website:-
https://uk.finance.yahoo.com/news/best-sarm-bulking-muscle-growth-211700039.html
https://www.globenewswire.com/news-release/2025/12/27/3210715/0/en/best-sarm-for-bulking-and-muscle-growth-2026-a-guide-to-sarms-stacks-for-cutting-strength-endurance-recovery-sarms-launched-by-crazy-bulk.html
https://finance.yahoo.com/news/safest-sarms-muscle-growth-2025-161000833.html
Read More:-
https://open.substack.com/pub/bestsarms/p/best-sarms-2026-reviews-and-results?r=8nfmnm&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true
https://www.readawrite.com/a/5e00b5abe10c18c2738b2a789a944c9a
https://best-sarms-usyd.readme.io/reference/best-sarms-2026-review-guide-compare-benefits-ingredients-and-expected-results
https://werkstraat.com/companies/best-sarms-2026-for-fitness-enthusiasts-top-solutions-for-muscle-growth-and-fat-loss/
https://career.agricodeexpo.org/candidate/idanbuell-idanbuell/
https://open.firstory.me/story/cmqt2uvt8041p01xe68ih6anz
https://sites.google.com/view/crazybulk-bestsarms/
https://bestsarmsexplained.blogspot.com/2026/06/best-sarms-2026-explained-everything.html
https://run72.raiselysite.com/idan-buell-idan-buell/posts/best-sarms-2026-ranked-the-ultimate-guide-to-cutting-bulking-and-recomposition
https://spondylitis.raiselysite.com/idan-buell-idan-buell/posts/best-sarms-2026-for-muscle-growth-expert-picks-for-size-strength-and-faster-recovery
https://idanbuell.omeka.net/
https://eventprime.co/o/BestSARMsstack
https://idanbuell.alboompro.com/post/best-sarms-in-2026-complete-informational-guide-to-benefits-types-uses-risks-and-sarms-crazybulk?post_editing=true
Best SARMs:-
Ligandrol is another frequently mentioned compound in SARMs discussions. It is often associated with muscle gain narratives in fitness communities. While some research indicates anabolic potential, it also shows clear evidence of testosterone suppression in human trials. This dual nature—potential performance effect alongside endocrine disruption—makes it a subject of concern among health professionals monitoring unregulated supplement markets.
Official Website:-
https://uk.finance.yahoo.com/news/best-sarm-bulking-muscle-growth-211700039.html
https://www.globenewswire.com/news-release/2025/12/27/3210715/0/en/best-sarm-for-bulking-and-muscle-growth-2026-a-guide-to-sarms-stacks-for-cutting-strength-endurance-recovery-sarms-launched-by-crazy-bulk.html
https://finance.yahoo.com/news/safest-sarms-muscle-growth-2025-161000833.html
Blogs:-
https://www.readawrite.com/a/626cac5991f36a15425fac4e72d92482
https://sites.google.com/view/best-sarms-cost/home
https://groups.google.com/g/legal-steroid-alternatives-cost/c/2mB2ZVXAblM
https://werkstraat.com/companies/best-sarms-for-lean-muscle-recomposition-and-body-transformation-results/
https://torresraue.alboompro.com/post/best-sarms-for-athletes-seeking-enhanced-endurance-and-recovery-support?post_editing=true
https://open.firstory.me/story/cmqrmowbb0cbg01wwcrvg8lu0
https://career.agricodeexpo.org/candidate/best-sarms-2/
https://bestsarmscost.blogspot.com/2026/06/BestSARMs.html
https://best-sarms-phqn.readme.io/reference/best-sarms-for-experienced-users-optimizing-advanced-bodybuilding-results
https://eventprime.co/o/BestSARMsCost
https://torresraue.omeka.net/
https://run72.raiselysite.com/t-raue/posts/best-sarms-for-rapid-strength-gains-in-short-training-cycles
https://medium.com/torresraue/best-sarms-for-improving-muscle-density-and-definition-naturally-looking-results-a649c7faf327 https://social.neha.net.in/article/best-sarms-for-fat-burning-during-a-calorie-deficit-diet-plan https://www.refermee.com/companies/best-sarms-for-hardgainers-struggling-to-build-muscle-mass-effectively/ https://hackmd.io/TorresRaue/ryOzplYfzx
https://github.com/TorresRaue/-Best-SARMs-for-Maintaining-Muscle-While-on-Strict-Cutting-Diets/tree/main
https://jobsbotswana.info/companies/best-sarms-for-fitness-enthusiasts-seeking-visible-physique-changes/
https://wanderlog.com/view/zqkdrwjisz/best-sarms-for-increasing-training-intensity-and-workout-capacity/shared
https://www.zooniverse.org/projects/torresraue/best-sarms-for-off-season-bulking-and-muscle-mass-development
https://experiment.com/projects/tzycesnzmvjcbdyhlbpd/protocols/25172-best-sarms-for-strength-gains-without-significant-weight-gain
https://scribehow.com/o/pCEbaMzRQ2CrqFEiXKXhHA/viewer/Best_SARMs_for_Lean_Mass_Building_With_Minimal_Side_Effects_Awareness__HN894NF1SBOxa5qPCxRYSg
https://torresraue.stck.me/post/1998328/Best-SARMs-for-Cutting-Cycles-Focused-on-Vascularity-and-Definition
https://www.readawrite.com/a/554474e0beed66055dfd1bc488946019
https://best-sarms-for-cutting-kwms.readme.io/reference/best-sarms-for-cutting-discover-the-most-effective-fat-loss-compounds-this-year
https://werkstraat.com/companies/best-sarms-for-cutting-expert-tested-picks-for-superior-body-recomposition-results/
https://career.agricodeexpo.org/candidate/jom-eckert
https://open.firstory.me/story/cmqrr2cmy0ef701wwa6xrh8rg
https://sites.google.com/view/best-sarmsforcutting/
https://bestsarmsforcutting.blogspot.com/2026/06/best-sarms-for-cutting-and-body.html
https://run72.raiselysite.com/jom-eckert-jom-eckert/posts/best-sarms-for-cutting-top-choices-to-achieve-a-lean-and-vascular-look
https://spondylitis.raiselysite.com/jom-eckert-jom-eckert/posts/best-sarms-for-cutting-in-2026-proven-options-for-faster-fat-burning-results
https://jomeckert.omeka.net/
https://groups.google.com/g/bestsarmsforcutting/c/Tqb5XoVZAUo
https://eventprime.co/o/BestSARMsForCutting
https://ascnuk.org/wp-content/uploads/formidable/26/TryBestSARMs.pdf
https://www.nextlevelurgentcare.com/wp-content/uploads/formidable/25/TryBestSARMs.pdf
https://cdn.flipbooklets.com/pdfs/mvjpa97vUTUoT0h9LDYfpqVcb4LEEI6ssGLzYWZO.pdf?v=fb-1343760017
https://www.readawrite.com/a/7321552836ab3572937a0b7e96b3c04a
https://best-sarms-for-bulking.readme.io/reference/best-sarms-for-bulking-top-performance-enhancers-for-lean-size-gains
https://werkstraat.com/companies/best-sarms-for-bulking-discover-the-most-effective-muscle-growth-stack/
https://career.agricodeexpo.org/candidate/ionedrain-ionedrain/
https://open.firstory.me/story/cmqrlv70w010t01yo8iajai6y
https://sites.google.com/view/bestsarmsforbulkingreview/
https://bestsarms-forbulking.blogspot.com/2026/06/best-sarms-for-bulking-how-to-maximize.html
https://run72.raiselysite.com/ione-drain/posts/best-sarms-for-bulking-the-ultimate-mass-building-guide-for-fitness-enthusiasts
https://spondylitis.raiselysite.com/ione-drain-ione-drain/posts/best-sarms-for-bulking-top-rated-compounds-for-lean-muscle-growth
https://ionedrain.omeka.net/
https://eventprime.co/o/bestSARMsforBulking
https://groups.google.com/g/bestsarmsforbulking/c/gUGWOCvvZwc
https://cdn.flipbooklets.com/pdfs/5z9tqSFUWgGAALzXbDqoBZRd7y89YqoH9z4B5uad.pdf?v=fb-1352496869
https://www.nextlevelurgentcare.com/wp-content/uploads/formidable/25/BestSARMsforBulking.pdf
https://ascnuk.org/wp-content/uploads/formidable/26/BestSARMsforBulking.pdf
https://www.nextlevelurgentcare.com/wp-content/uploads/formidable/25/BestSARMsforCutting.pdf
https://ascnuk.org/wp-content/uploads/formidable/26/BestSARMsforCutting.pdf
https://cdn.flipbooklets.com/pdfs/MVPjFaquL1ZRT48hJr6zGTYaz11eiibd7Wkp2xEK.pdf?v=fb-1862204830
Best SARMs for Bulking:-
Official Website:-
https://uk.finance.yahoo.com/news/best-sarm-bulking-muscle-growth-211700039.html
https://www.globenewswire.com/news-release/2025/12/27/3210715/0/en/best-sarm-for-bulking-and-muscle-growth-2026-a-guide-to-sarms-stacks-for-cutting-strength-endurance-recovery-sarms-launched-by-crazy-bulk.html
https://finance.yahoo.com/news/safest-sarms-muscle-growth-2025-161000833.html
Pdf:-
https://cdn.flipbooklets.com/pdfs/5z9tqSFUWgGAALzXbDqoBZRd7y89YqoH9z4B5uad.pdf?v=fb-1352496869
https://www.nextlevelurgentcare.com/wp-content/uploads/formidable/25/BestSARMsforBulking.pdf
https://ascnuk.org/wp-content/uploads/formidable/26/BestSARMsforBulking.pdf
https://www.nextlevelurgentcare.com/wp-content/uploads/formidable/25/BestSARMsforCutting.pdf
https://ascnuk.org/wp-content/uploads/formidable/26/BestSARMsforCutting.pdf
https://cdn.flipbooklets.com/pdfs/MVPjFaquL1ZRT48hJr6zGTYaz11eiibd7Wkp2xEK.pdf?v=fb-1862204830
https://ascnuk.org/wp-content/uploads/formidable/26/TryBestSARMs.pdf
https://www.nextlevelurgentcare.com/wp-content/uploads/formidable/25/TryBestSARMs.pdf
https://cdn.flipbooklets.com/pdfs/mvjpa97vUTUoT0h9LDYfpqVcb4LEEI6ssGLzYWZO.pdf?v=fb-1343760017
Read More:-
https://www.readawrite.com/a/7321552836ab3572937a0b7e96b3c04a
https://best-sarms-for-bulking.readme.io/reference/best-sarms-for-bulking-top-performance-enhancers-for-lean-size-gains
https://werkstraat.com/companies/best-sarms-for-bulking-discover-the-most-effective-muscle-growth-stack/
https://career.agricodeexpo.org/candidate/ionedrain-ionedrain/
https://open.firstory.me/story/cmqrlv70w010t01yo8iajai6y
https://sites.google.com/view/bestsarmsforbulkingreview/
https://bestsarms-forbulking.blogspot.com/2026/06/best-sarms-for-bulking-how-to-maximize.html
https://run72.raiselysite.com/ione-drain/posts/best-sarms-for-bulking-the-ultimate-mass-building-guide-for-fitness-enthusiasts
https://spondylitis.raiselysite.com/ione-drain-ione-drain/posts/best-sarms-for-bulking-top-rated-compounds-for-lean-muscle-growth
https://ionedrain.omeka.net/
https://eventprime.co/o/bestSARMsforBulking
https://groups.google.com/g/bestsarmsforbulking/c/gUGWOCvvZwc
https://scribehow.com/o/IBMkYFcvS7aQcX6pJFRIrA/viewer/Best_SARMs_for_Bulking_in_2026_The_Ultimate_Guide_to_Rapid_Muscle_Growth__bz-UYVMZQ9ydsRSTNLT6vw
https://www.zooniverse.org/projects/ionedrain/best-sarms-for-bulking-top-choices-for-explosive-size-and-strength-gains
https://experiment.com/projects/pztsilzxiapsbsvihnrg/protocols/25171-best-sarms-for-bulking-revealed-build-lean-muscle-faster-than-ever
https://wanderlog.com/view/oahxvaeocp/best-sarms-for-bulking-the-secret-behind-massive-muscle-gains-in-2026/shared
https://medium.com/p/0a40627dc3e7?postPublishedType=initial
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