These 20 workouts use bodyweight movements, but many require equipment and advanced skills. Check each workout's bar, rings, box, rope, handstand space and support requirements before starting. Use the table below to choose a modified session when the original volume or skills exceed your current training. For loaded sessions, browse our WOD database.
Choose quickly: for floor-only sessions, look at the reduced-volume examples for Hotel Room (#4), Air Squats (#5) or Countdown by Burpees (#8). Cindy (#12) adds pulling equipment; Annie (#9) adds a rope. Mary (#1) also needs advanced handstand and pistol-squat skills.
Equipment, skills and a scaled starting option for every workout
The original prescriptions are retained below. The examples in this table change movements, volume or duration and should be logged as modified workouts. The caps are WOD Fever planning limits, not official benchmark caps or predictions. Stop earlier if movement control deteriorates; choose one session rather than combining this list into a program.
For every band-row example, use a band and anchor rated for that exercise and follow the maker's mounting instructions. Incline push-ups and pike presses need a stable exercise support rated for your load. Do not improvise rowing or dip supports from household furniture. Review movement options in our CrossFit exercise guide.
| Workout | Original equipment and skill requirements | WOD Fever modified example |
|---|---|---|
| 1. Mary | Pull-up rig and suitable handstand space; repeatable pull-ups, handstand push-ups and alternating pistols. | 10-minute AMRAP: 5 incline push-ups, 10 air squats, 5 band rows. |
| 2. 500 Double-Unders | Sized rope and clear, suitable jumping surface; repeatable double-unders. | 10-minute EMOM: 20 single-unders plus 3 squats; rest for the remainder of each minute. |
| 3. J.T. | Rings on a rated support and handstand space; controlled ring dips and handstand push-ups. | 9-6-3 reps: incline pike presses, close-grip incline push-ups, incline push-ups. Stop at 10 minutes. |
| 4. Hotel Room | Clear floor space; controlled push-ups, squats and sit-ups. | 5 rounds of 5 incline push-ups, 5 squats, 5 sit-ups. Stop at 10 minutes. |
| 5. 200 Air Squats | Clear floor space; repeated squats with consistent range and balance. | 5 sets of 10 controlled squats, resting as needed. Stop at 10 minutes. |
| 6. Angie | Rated pull-up rig; enough pulling and pressing capacity for high volume. | 4 rounds of 5 band rows, 5 incline push-ups, 10 sit-ups, 10 squats. Stop at 15 minutes; this changes the partition. |
| 7. Gymnastic Conditioning | Handstand space and a measured 200 m route; handstand push-up control. | 3 rounds of 5 incline push-ups and a 100 m brisk walk. Stop at 10 minutes. |
| 8. Countdown by Burpees | Clear floor space; controlled floor transitions. | 6-5-4-3-2-1 reps of step-back burpees and sit-ups. Stop at 10 minutes. |
| 9. Annie | Sized rope and suitable floor; repeatable double-unders and sit-ups. | 30-20-10 single-unders paired with 15-10-5 sit-ups. Stop at 10 minutes. |
| 10. Reverse Pyramid | Rated pull-up rig, suitable jump box and a bench rated for dips; controlled jumping and landing. | Three rounds: sit-ups 10/8/6, incline push-ups 8/6/4, low step-ups 6/4/2 total, band rows 3/2/1. Omit dips. Stop at 12 minutes. |
| 11. Gymnastic Fantastic | Suitable muscle-up apparatus, clear mat area and handstand lane; established gymnastics skills. | 3 rounds: 5 band rows, 5 incline push-ups, 10 alternating reverse lunges total, 20-yard walk. Stop at 12 minutes. This is a general movement alternative, not a gymnastics skill progression. |
| 12. Cindy | Rated pull-up rig; repeatable small pull-up and push-up sets. | 10-minute AMRAP: 3 band rows, 5 incline push-ups, 10 squats. |
| 13. Gymnastic Stamina | Rated pull-up rig and handstand space; L-pull-up and handstand push-up capacity. | 9-6-3 reps of incline push-ups and band rows. Stop at 10 minutes; this does not reproduce the original gymnastics skills. |
| 14. 20 Minute EMOM | Rated pull-up rig and floor space; finish each minute's work with time to reset. | 12-minute EMOM, repeating three cycles: 6 incline push-ups; 5 band rows; 8 sit-ups; 8 alternating lunges total. |
| 15. Cardio | Measured 400 m running route; repeatable running intervals. | 6 cycles of 1 minute brisk walking and 1 minute easy walking: 12 minutes total. |
| 16. Muscle-ups for Time | Suitable muscle-up apparatus; an established, repeatable muscle-up before attempting 30 for time. | 5 sets of 3 band rows plus 3 incline push-ups; rest between sets. Stop at 10 minutes. This is not a muscle-up progression or comparable score. |
| 17. 10 to 1 | Rated pull-up rig and floor space; controlled burpees and pull-ups. | Step-back burpees descend 6 to 1 while band rows ascend 1 to 6. Stop at 10 minutes. |
| 18. Murph | Rated pull-up rig and measured run route; established high-volume capacity. | 400 m walk/run; 5 rounds of 3 band rows, 6 incline push-ups, 9 squats; 400 m walk/run. Stop at 20 minutes. This WOD Fever example differs from CrossFit's official beginner version. |
| 19. Tabata Something Else | Rated pull-up rig and interval timer; choose repeatable versions of all four movements. | Use band rows, incline push-ups, sit-ups, squats in that order. Complete 4 intervals per movement at 20 seconds work / 40 seconds rest: 16 minutes total. |
| 20. Leg Burn-out | A measured lunge lane and purpose-rated hip-extension support, such as a properly set up GHD; learned hip-extension technique. | 3 rounds of 10 alternating lunges total, 10 squats and 10 floor glute bridges. Stop at 12 minutes. Bridges are a different movement from supported hip extensions. |
1. “Mary” WOD
20-minute AMRAP
5 Handstand Push-ups
10 Pistol Squats
15 Pull-ups
Building the setup? Compare doorway pull-up bars, speed ropes for double-unders, and CrossFit grips for pull-ups.
2. 500 Double-Unders for Time
500 Double-unders for time
At beginning of each minute, do 3 Air Squats
3. Hero WOD “J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips (or alternate)
Need rings for J.T.? Compare gymnastic rings by grip size, usable strap range and complete setup cost before buying. Use a suitable support and scale the ring movement to your control.
Push-ups
4. The Hotel Room WOD
20 Rounds for Time:
5 Push-ups
5 Air Squats
5 Sit-ups
5. 200 Air Squats
For Time:
200 Air Squats
6. “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
7. Gymnastic Conditioning
3 Rounds for Time:
10 Handstand Push-ups
Run 200m
8. Countdown by Burpees
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpees
Sit-ups
9. “Annie”
50-40-30-20-10 Reps of:
Double-unders
Sit-ups
10. Reverse Pyramid WOD
50 Sit-ups
40 Push-ups
30 Box Jumps (24” / 20”)
20 Pull-ups
10 Bench Dips
40 Sit-ups
30 Push-ups
20 Box Jumps (24” / 20”)
10 Pull-ups
30 Sit-ups
20 Push-ups
10 Box Jumps (24” / 20”)
20 Sit-ups
10 Push-ups
10 Sit-ups
11. Gymnastic Fantastic
3 Rounds for Time:
10 Muscle-ups
10 Forward Rolls
20 Pistol squats, alternating
Handstand walk 20 yards
12. “Cindy”
20-minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
13. Gymnastic Stamina WOD
21-18-15-12-9-6-3 Reps of:
Handstand Push-ups
14. 20 Minute EMOM
Minute 1: 15 Push-ups
Minute 2: 10 Pull-ups
Minute 3: 15 Sit-ups
Minute 4: 20 Lunges
15. Cardio WOD
Want more engine work? See our CrossFit cardio and conditioning workouts for running, rowing, bike and mixed-modal sessions.
8 Rounds for Time:
Run 400m
Rest 90 seconds
16. Muscle-ups for Time
For Time:
30 Muscle-ups
17. 10 to 1
Round 1 will be 10 burpees and 1 pull-up, and so on.
For time:
10-9-8-7-6-5-4-3-2-1 Burpees
1-2-3-4-5-6-7-8-9-10 Pull-ups
18. Hero WOD “Murph”
Plan your Murph sets: Use the Murph partition and pacing calculator to compare round sizes, confirm the rep totals and select full, intermediate or beginner volume before starting.
Training Murph with load? Start with our weighted-vest workout progression, then compare weighted vests for CrossFit and Murph.
1-mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-mile Run
19. Tabata Something Else
32 intervals of 20 seconds of work and 10 seconds of rest. Each movement has 8 rounds.
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Air Squats
20. Leg Burn-out
3 Rounds for Time:
100-ft Walking Lunge
50 Air Squats
50 Hip Extensions
Setup matters: supported hip extensions need a purpose-rated hip-extension bench or GHD, correctly adjusted to the user, and a movement you have already learned. A household table is not a substitute. The floor glute bridges in the modified example above are a different movement; record that change.
Ready to add load? Try dumbbell-only WODs for a small home setup. If you still need the weight, compare adjustable vs fixed dumbbells for circuits before buying.
Wrap Up
Match one workout to the equipment, space and skills you actually have. For travel or a hotel room, choose a floor-only modified option and reduce the volume to work you can repeat with control. Log the movement choices, completed reps and time limit so the next session is comparable.
Want more options with equipment choices and scaling? Use our 25 best CrossFit workouts at home.
Motivation. Information. Preparation.
We want to make every WOD your best WOD.
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Training with a partner? Use the Partner WOD collection for workouts built specifically for two athletes.
Need the movement list rather than a workout? Use the CrossFit exercises guide for 50+ movements organized by category, equipment and scaling options.