WOD Fever workout database
Choose from 20 AMRAP workouts with clear time caps, equipment requirements, intended stimulus and scaling. Filter the collection to match today's training constraints.
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10 minutes: 6 air squats, 5 incline or knee push-ups, 8 alternating reverse lunges, then repeat.
Steady full-body work with breathing controlled enough to keep moving.
Use a higher push-up surface and reduce each movement to 4 reps.
10 minutes: 6 dumbbell deadlifts, 6 goblet squats, 6 floor presses per side.
Accessible strength practice with a smooth, unhurried cycle time.
Use a lighter dumbbell and perform 4 reps of each movement.
10 minutes: 10 marching knee drives, 8 air squats, 6 alternating step-back lunges, 4 shoulder taps per side.
Joint-friendly continuous movement builds confidence and general work capacity.
Use chair-assisted squats and omit the shoulder taps if wrist loading is uncomfortable.
10 minutes: 8 box step-ups, 6 incline push-ups on the box, 8 seated knee lifts.
A stable box supports simple full-body conditioning at a sustainable pace.
Use a lower step and perform 4 incline push-ups.
15 minutes: 8 air squats, 6 incline push-ups, 10 alternating reverse lunges, 20 marching steps.
Sustainable full-body movement should keep breathing elevated but controlled.
Reduce the repetitions to 5, 4, 6, and 12 respectively.
15 minutes: 8 dumbbell deadlifts, 6 goblet squats, 6 supported rows per side, 8 glute bridges.
Basic strength patterns accumulate at an approachable pace.
Use a lighter dumbbell and perform 5 of each loaded movement.
15 minutes: 8 air squats, 10 m bear crawl or elevated bear march, 8 alternating lunges, 20-second plank.
Ground movement and leg work create broad, equipment-free capacity.
Use a standing cross-crawl and plank from the knees.
15 minutes: 10 alternating step-ups, 6 incline push-ups, 8 seated knee raises, 20 seconds easy walking.
A supported circuit offers continuous work without jumping.
Use a lower step and reduce each movement to 6, 4, and 6 reps.
20 minutes: 10 air squats, 8 incline push-ups, 12 alternating reverse lunges, 30 seconds brisk marching.
Simple bodyweight movements build sustainable full-body capacity.
Use chair squats, a higher push-up surface, and 8 lunges total.
20 minutes: 8 dumbbell deadlifts, 6 goblet squats, 6 supported rows per side, 6 floor presses per side.
Foundational loaded patterns accumulate without rushed repetitions.
Use a lighter dumbbell and perform 5 reps of each movement.
20 minutes: 8 step-back burpees, 12 air squats, 10 glute bridges, 6 shoulder taps per side.
A broad bodyweight loop challenges stamina without complex skills.
Use elevated burpees, chair squats, and 4 shoulder taps per side.
20 minutes: 10 box step-ups, 8 incline push-ups, 10 seated knee lifts, 8 box-supported split squats total.
A single stable box supports continuous accessible conditioning.
Use a lower box and reduce each movement to 6 reps.
30 minutes: 10 air squats, 8 incline push-ups, 12 alternating reverse lunges, 20 marching knee drives, 30 seconds easy walking.
A long accessible circuit develops general endurance through sustainable movement.
Use chair squats, a higher push-up surface, and 8 lunges total.
30 minutes: 8 dumbbell deadlifts, 6 goblet squats, 6 supported rows per side, 6 floor presses per side, 30 seconds rest.
Patient rounds accumulate useful strength volume without urgency.
Use a light dumbbell and perform 5 reps of each movement.
30 minutes: 8 elevated step-back burpees, 12 air squats, 10 glute bridges, 8 dead bugs per side, 30 seconds walking.
Accessible ground and standing work creates steady full-body stamina.
Use chair squats and reduce each floor movement to 6 reps.
30 minutes: 12 box step-ups, 8 incline push-ups, 10 seated knee lifts, 8 box-supported split squats total, then walk 30 seconds.
A stable-box circuit allows continuous low-skill conditioning.
Use a lower step and reduce all movements to 6 reps.
40 minutes: 10 air squats, 8 incline push-ups, 12 alternating reverse lunges, 20 marching knee drives, then walk easily for 60 seconds.
A patient bodyweight loop builds durable general work capacity.
Use chair squats, a higher push-up surface, and 8 lunges total.
40 minutes: 8 dumbbell deadlifts, 6 goblet squats, 6 supported rows per side, 6 floor presses per side, then rest 60 seconds.
Deliberate rounds accumulate full-body strength volume without urgency.
Use a light dumbbell and perform 5 reps of each movement.
40 minutes: 8 elevated step-back burpees, 12 air squats, 10 glute bridges, 8 dead bugs per side, then walk 60 seconds.
A varied low-skill circuit develops durable full-body stamina.
Use chair squats and reduce each floor movement to 6 reps.
40 minutes: 12 box step-ups, 8 incline push-ups, 10 seated knee lifts, 8 box-supported split squats total, then walk 60 seconds.
A stable-box circuit creates long accessible conditioning without jumping.
Use a lower step and reduce all movements to 6 reps.
20-minute partner AMRAP: Partner A rows 250 m while Partner B completes 10 box step-ups; switch when the row is finished. Continue alternating roles for 20 minutes.
Fast machine work alternates with controlled leg work so both partners stay engaged with limited standing around.
Scale the row to 200 m and use a lower box. Keep each work interval near 60-90 seconds.
20-minute partner AMRAP: 20 air squats, 16 alternating reverse lunges, 12 push-ups, 8 burpees. Split repetitions between partners however you choose; only one partner works at a time.
Simple bodyweight movements create steady shared work with easy rep partitioning and minimal setup.
Use incline push-ups and step-back burpees. Reduce each movement by 25 percent if rounds stall.
24-minute partner AMRAP: 300 m row, 12 kettlebell swings, 8 goblet squats. Split work freely, but only one partner works at a time.
Moderate-length shared rounds blend cyclical conditioning with hinge and squat endurance.
Row 200 m, use kettlebell deadlifts, and reduce squats to 6 reps.
Use the finder well
A useful workout fits the time and equipment you actually have, but it should also support the training effect you need. Conditioning sessions emphasize sustained output, engine sessions build repeatable aerobic work, strength-endurance sessions pair loaded movements with manageable volume, and skill sessions reward movement quality before speed.
The listed time is the working portion. Add enough time to warm up, prepare equipment, rehearse movements, and cool down.
Choose loads and movement variations that preserve the intended pace. Scaling is successful when it keeps the training effect intact.
Random variety is not progress by itself. Save strong matches and repeat them periodically to measure pacing, capacity, and movement quality.
Need a movement standard or a simpler substitute? Search the CrossFit movement database.
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