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.
https://github.com/copehserem/beuhkentok/discussions/1
https://github.com/copehserem/beuhkentok/discussions/2
https://github.com/copehserem/beuhkentok/discussions/3
https://github.com/copehserem/beuhkentok/discussions/4
https://github.com/copehserem/beuhkentok/discussions/5
https://github.com/copehserem/beuhkentok/discussions/6
https://github.com/copehserem/beuhkentok/discussions/7
https://github.com/copehserem/beuhkentok/discussions/8
https://github.com/copehserem/beuhkentok/discussions/9
https://github.com/copehserem/beuhkentok/discussions/10
https://github.com/copehserem/beuhkentok/discussions/11
https://github.com/copehserem/beuhkentok/discussions/12
https://github.com/copehserem/beuhkentok/discussions/13
https://github.com/copehserem/beuhkentok/discussions/14
https://github.com/copehserem/beuhkentok/discussions/15
https://aetherhub.com/Deck/zbsil-lska—cel—film-2025
https://aetherhub.com/Deck/zbsil-lska-stav-h-25-cel-film
https://aetherhub.com/Deck/filmycz—zbsil-lska—cel-film
https://aetherhub.com/Deck/sledujte-hd-zbsil-lska-cely-film-2025
https://aetherhub.com/Deck/zbsil-lska-2025-cl
https://aetherhub.com/Deck/kapelo-hraj—cel—film-2025
https://aetherhub.com/Deck/kapelo-hraj-stav-h-25-cel-film
https://aetherhub.com/Deck/filmycz—kapelo-hraj—cel-film
https://aetherhub.com/Deck/kapelo-hraj-2025-cl
https://aetherhub.com/Deck/sledujte-hd-kapelo-hraj-cely-film-2025
https://aetherhub.com/Tourney/RoundTourney/56253
https://aetherhub.com/Tourney/RoundTourney/56269
https://aetherhub.com/Tourney/RoundTourney/56270
https://aetherhub.com/Tourney/RoundTourney/56274
https://aetherhub.com/Tourney/RoundTourney/56273
https://aetherhub.com/Tourney/RoundTourney/56289
https://aetherhub.com/Tourney/RoundTourney/56292
https://aetherhub.com/Tourney/RoundTourney/56295
https://aetherhub.com/Tourney/RoundTourney/56297
https://aetherhub.com/Tourney/RoundTourney/56300
https://c.realme.com/in/post-details/1921091954964275200
https://c.realme.com/in/post-details/1921092654439964672
https://c.realme.com/in/post-details/1921092902604333056
https://c.realme.com/in/post-details/1921093108464967680
https://c.realme.com/in/post-details/1921093348567883776
https://c.realme.com/in/post-details/1921094011423137792
https://c.realme.com/in/post-details/1921094436436156416
https://c.realme.com/in/post-details/1921094691995099136
https://c.realme.com/in/post-details/1921094971558027264
https://c.realme.com/in/post-details/1921095341252386816
https://c.realme.com/in/post-details/1921095735026196480
https://c.realme.com/in/post-details/1921095991042318336
https://c.realme.com/in/post-details/1921096172588589056
https://c.realme.com/in/post-details/1921096350221541376
https://c.realme.com/in/post-details/1921096525639933952
https://c.realme.com/in/post-details/1921097480104140800
https://c.realme.com/in/post-details/1921097627450023936
https://c.realme.com/in/post-details/1921097802360889344
https://c.realme.com/in/post-details/1921097986511839232
https://c.realme.com/in/post-details/1921098144393814016
https://c.realme.com/in/post-details/1921098637128065024
https://c.realme.com/in/post-details/1921098838710493184
https://c.realme.com/in/post-details/1921099156592631808
https://c.realme.com/in/post-details/1921099370900578304
https://c.realme.com/in/post-details/1921099546423828480
https://c.realme.com/in/post-details/1921099877715124224
https://c.realme.com/in/post-details/1921100230158278656
https://c.realme.com/in/post-details/1921100435121348608
https://c.realme.com/in/post-details/1921100610464194560
https://c.realme.com/in/post-details/1921100774201434112
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://cccv.to/missionimpossiblesonhesaplasma
https://cccv.to/missionimpossible9izle
https://cccv.to/sondurakkanbagiizle
https://cccv.to/sondurakkanbagifilmizle
https://cccv.to/umfilmeminecraftfilmesdublado
https://cccv.to/assistirhomemcomh
https://cccv.to/assistirpecadoresdublado
https://cccv.to/assistiroreidosreisdublado
https://cccv.to/missaoimpossiveloacertofinal
https://cccv.to/missaoimpossiveloacertofinalhd
https://cccv.to/premonicao6lacosdesangue
https://cccv.to/premonicao6dublado
https://cccv.to/karatekidlendasdublado
https://cccv.to/karatekidlendasfilmecompleto
https://cccv.to/osenforcadosfilmecompleto
https://cccv.to/assistirosenforcadosfilme
https://cccv.to/ocombinadonaosaicaro
https://cccv.to/ocombinadonaosaicarocompleto
https://cccv.to/criaturasdamentefilmecompleto
https://cccv.to/assistircriaturasdamentefilme
https://aetherhub.com/Deck/um-filme-minecraft-dublado
https://aetherhub.com/Deck/um-filme-minecraft-filme-dublado
https://aetherhub.com/Deck/um-filme-minecraft-filme-completo
https://aetherhub.com/Deck/homem-com-h
https://aetherhub.com/Deck/homem-com-h-filme-dublado
https://aetherhub.com/Deck/homem-com-h-filme-completo
https://aetherhub.com/Deck/pecadores-dublado
https://aetherhub.com/Deck/pecadores-filme-dublado
https://aetherhub.com/Deck/pecadores-filme-completo
https://aetherhub.com/Deck/o-rei-dos-reis-dublado
https://aetherhub.com/Deck/o-rei-dos-reis-filme-dublado
https://aetherhub.com/Deck/o-rei-dos-reis-filme-completo
https://aetherhub.com/Deck/misso-impossvel-o-acerto-final-dublado
https://aetherhub.com/Deck/misso-impossvel—-o-acerto-final-filme
https://aetherhub.com/Deck/misso-impossvel-o-acerto-finalcompleto
https://aetherhub.com/Deck/premonio-6-laos-de-sangue-dublado
https://aetherhub.com/Deck/premonio6laosdesangue-filme-dublado
https://aetherhub.com/Deck/premonicao6lacosdesangue-filme-completo
https://aetherhub.com/Deck/karate-kid-lendas-dublado
https://aetherhub.com/Deck/karate-kid-lendas-filme-dublado
https://aetherhub.com/Deck/karate-kid-lendas-filme-completo
https://aetherhub.com/Deck/os-enforcados-dublado
https://aetherhub.com/Deck/os-enforcados-filme-dublado
https://aetherhub.com/Deck/os-enforcados-filme-completo
https://aetherhub.com/Deck/o-combinado-no-sai-caro-dublado
https://aetherhub.com/Deck/ocombinadonaosaicaro-filme-dublado
https://aetherhub.com/Deck/ocombinadonaosaicaro-filme-completo
https://aetherhub.com/Deck/criaturas-da-mente-dublado
https://aetherhub.com/Deck/criaturas-da-mente-filme-dublado
https://aetherhub.com/Deck/criaturas-da-mente-filme-completo
https://abrir.link/film4k1
https://herbalmeds-forum.biolife.com.my/d/239093-film4k
https://forum.motoshkola.od.ua/threads/film4k.13645/
https://www.intensedebate.com/people/film4k1
https://film4k.tawk.help/article/film-4k-2
https://www.festivals.com/film4k-111861
https://yodayo.com/posts/8d1e9ca2-f10e-40fe-81f4-3e8e2686243f
https://otx.alienvault.com/pulse/681f5f46b88af53f777cb355
https://br.advfn.com/forum/perfil/film4k2
https://scrapbox.io/film4k/film4k_3
https://chobaolam.vn/threads/film4k.689208/
https://cccv.to/film4k_1
https://challonge.com/film4k3
https://popl.co/profile/qwCHZNSt/dash
https://heylink.me/film4k3
https://bio.site/film4k_3
https://film4k-3.taplink.id/
https://solo.to/film4k-3
https://papaly.com/categories/share?id=1a3c0fa0b9254aff81442742d222121d
https://magic.ly/film4k-3/FILM4K
https://about.me/film4k-3
https://profile.hatena.ne.jp/film4k-3/
https://muckrack.com/film-4k-3/bio
https://lebanonhub.app/posts/289491
https://lyfepal.com/posts/521538
https://talkfever.com/posts/56983
https://codepen.io/Henrietta-J-Smith53254/pen/MYYPmLz
https://www.sidehustleads.com/jobs/other-jobs/film4k_i2062684
https://paste.centos.org/view/d58d2827
https://paste.imirhil.fr/?1bf3bb920252bf70#8epCqvbtzc3mkZX3Ne0NxOoeL1Oph68TAQYgf0O8XXE=
https://public.flourish.studio/story/3091357/
https://lifeisfeudal.com/Discussions/question/film4k-1
https://p.ip.fi/78RH
https://paste.laravel.io/fa2262e2-7391-447a-bf09-d5f98d64d24b
https://jsbin.com/texofilome/edit?html,output
https://ivpaste.com/v/ThXZ5Zea8s
https://wokwi.com/projects/430583264503764993
https://jsitor.com/v2rEptZhjzR
https://rextester.com/FGAAL41054
https://pastebin.com/SSYg0ajf
https://www.wowace.com/paste/68374439
https://pastelink.net/35mtt0w1
https://glot.io/snippets/h780mckcvv
https://anonpaste.com/share/24b59d5e0b
https://ideone.com/NJcyeq
https://justpaste.it/hez5a
https://paste.intergen.online/view/d197cf56
https://www.etextpad.com/0t8q7luc6y
https://yamcode.com/untitled-136008
https://paste.thezomg.com/332823/74689542/
https://paste.enginehub.org/m2Cb1oYPd
https://snippet.host/ftdxyt
https://paiza.io/projects/fE0CJhLd17uJKlUQD7Cvxw?language=php
https://onlinegdb.com/rE24QnTw7
https://cloudhound.flarum.cloud/d/25034-film4k
https://forum.thecodingcolosseum.com/topic/58698/film4k
https://web3devcommunity.com/topic/77972/film4k
https://filmz4k.bandcamp.com/album/film4k-3
https://imgur.com/gallery/film4k-I85AoLS
https://graph.org/film4k-05-10
https://writeablog.net/film4k/film4k-mq1v
https://www.deviantart.com/jamesharedang/journal/film4k-1193153780
https://hackmd.io/@newstoday/SyWj7bplxx
https://plaza.rakuten.co.jp/film4k/diary/202505110000/
https://www.pixiv.net/novel/show.php?id=24746166
https://www.bitsdujour.com/profiles/ojj5Gu
https://matters.town/a/0pmfkgttcdaz
https://www.serialzone.cz/uzivatele/262645-film4k-3/
https://aetherhub.com/Deck/film4k
https://mymediads.com/film4k-4/
https://www.reddit.com/r/ULHikingUK
https://www.reddit.com/r/ULHikingUK/comments/1kjcxgm/how_i_find_ufc_315_events_live_streams_reddit/
https://www.reddit.com/r/ULHikingUK/comments/1kjcwju/howwhere_to_watch_ufc_streams_ufc_ufc_315_live/
https://www.reddit.com/r/ULHikingUK/comments/1kjcyqb/what_the_way_to_watch_ufc_315_live/
https://www.reddit.com/r/ULHikingUK/comments/1kjczo4/how_to_watch_ufc_315_live_streams%F0%9D%9A%81eddit_free_in/
https://www.reddit.com/r/ULHikingUKnew
https://www.reddit.com/r/ULHikingUK/comments/1kjd0mw/best_way_ufc_315_mmastreams_free_reddit/
https://www.reddit.com/r/ULHikingUK/comments/1kjd1gj/how_to_stream_ufc_315_for_free/
https://www.reddit.com/r/ULHikingUK/comments/1kjd2hh/whats_the_ways_of_free_ufc_315_streams_live/
https://www.reddit.com/r/ULHikingUK/comments/1kjd3pv/heres_way_to_watch_belal_muhammad_vs_jack_della/
https://www.reddit.com/r/ULHikingUK/comments/1kjd51j/officialufc_315_heres_how_to_watch_belal_muhammad/
https://www.reddit.com/r/ULHikingUK/hot
https://www.reddit.com/r/ULHikingUK/comments/1kjd6bi/ufc_315_streams_heres_how_to_watch_muhammad_vs/
https://www.reddit.com/r/ULHikingUK/comments/1kjd7gw/heres_way_to_watch_belal_muhammad_vs_jack_della/
https://www.reddit.com/r/ULHikingUK/comments/1kjd8jo/heres_how_to_watch_muhammad_vs_della_maddalena/
https://www.reddit.com/r/ULHikingUK/comments/1kjd9lj/heres_how_to_watch_ufc_315_live_streams%F0%9D%9A%81eddit/
https://www.reddit.com/r/ULHikingUK/top
https://www.reddit.com/r/ULHikingUK/comments/1kjdbq8/heres_how_to_watch_ufc_315_live_streams_on_tv/
https://www.reddit.com/r/ULHikingUK/comments/1kjdb0p/heres_how_to_watch_ufc_315_live_streams_on_tv/
https://www.reddit.com/r/ULHikingUK/comments/1kjdcnu/heres_how_to_watch_belal_muhammad_vs_jack_della/
https://www.reddit.com/r/ULHikingUK/comments/1kjddhe/anywhere_to_watch_ufc_ufc_315_live_on_reddit/
https://www.reddit.com/r/ULHikingUK/comments/1kjde8i/ufc_315_live_stream_guide_on_reddit_how_to_watch/
https://www.reddit.com/r/ULHikingUK/
https://paste.md-5.net/nuduqivimi.cpp
https://tech.io/snippet/M2g5mSi
https://justpaste.me/DmYj1
https://notes.io/W9dK
https://pastebin.pl/
https://paste.myst.rs/mpjcdugb
https://paste.myconan.net/576435
https://paste.centos.org/view/be2c8afb
https://anotepad.com/notes/7b2r8cac
https://paste.enginehub.org/8brBp4aXE
https://paste2.org/HfMfzDsa
https://paste.jp/88399f94/
https://www.pastery.net/rxvpgz/
https://ctxt.io/2/AAB45_nfEA
https://paste.laravel.io/7c385016-0e50-4136-a1f0-69b332afdbe9
https://paste.ee/p/F7IMGeF1
https://paste2.org/fm74LXGn
http://pastie.org/p/2DM6UfdAfpUW6x3EGeW0rf
https://p.ip.fi/dngV
https://paste.kodi.tv/arohapamaj
https://paste.chapril.org/?633cca86fcfd6c78#4iraMEJGcxKY6ug4ZWVJQQnp84vBY4RR5JojUnmXFL4N
https://paste.offsec.com/?f6547a836e06f46d#CCMo5ZmvgCGqkBifg2zwOK+AG9fd1AH/dweROAX2qoU=
https://paste.thezomg.com/332814/46893171/
https://privatebin.net/?cc19503ce6424eb0#4Xc7TartN7RuWnmcAD5YJETdXTQU2cDjKMQineKNKNLY
https://ideone.com/bNU38d
https://justpaste.it/fywkl
https://paiza.io/projects/BMO466p1ijskhjdIrnvuYw
https://snippet.host/opxxnu
https://glot.io/snippets/h77zq76rs7
https://paste.rs/fzV1N.txt
https://jsbin.com/?html,output
https://jsitor.com/8Bnv_NiFNMT
https://paste.feed-the-beast.com/TOVb4Q32Ypc
https://telegra.ph/srtyghrd6kmj-05-10
https://rentry.co/kfwixfoq
https://paste.intergen.online/view/575aab0a
https://paste.ofcode.org/ehtWAL6zB7A58R49Qd6dnv
https://aetherhub.com/Deck/zbsil-lska—cel—film-2025
https://aetherhub.com/Deck/zbsil-lska-stav-h-25-cel-film
https://aetherhub.com/Deck/filmycz—zbsil-lska—cel-film
https://aetherhub.com/Deck/sledujte-hd-zbsil-lska-cely-film-2025
https://aetherhub.com/Deck/zbsil-lska-2025-cl
https://aetherhub.com/Deck/kapelo-hraj—cel—film-2025
https://aetherhub.com/Deck/kapelo-hraj-stav-h-25-cel-film
https://aetherhub.com/Deck/filmycz—kapelo-hraj—cel-film
https://aetherhub.com/Deck/kapelo-hraj-2025-cl
https://aetherhub.com/Deck/sledujte-hd-kapelo-hraj-cely-film-2025
https://aetherhub.com/Tourney/RoundTourney/56253
https://aetherhub.com/Tourney/RoundTourney/56269
https://aetherhub.com/Tourney/RoundTourney/56270
https://aetherhub.com/Tourney/RoundTourney/56274
https://aetherhub.com/Tourney/RoundTourney/56273
https://aetherhub.com/Tourney/RoundTourney/56289
https://aetherhub.com/Tourney/RoundTourney/56292
https://aetherhub.com/Tourney/RoundTourney/56295
https://aetherhub.com/Tourney/RoundTourney/56297
https://aetherhub.com/Tourney/RoundTourney/56300