WOD Fever workout database
Choose from 40 beginner workouts with manageable prescriptions, clear stimulus targets and scaling. Filter by time and the equipment you already have.
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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.
5 controlled rounds: 20-second front plank, 6 bird dogs per side, 8 glute bridges; rest 20 seconds after each round.
Low-impact trunk practice focused on position rather than speed.
Hold the plank from the knees and perform 4 bird dogs per side.
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.
5 rounds: 45 seconds alternating box step-ups, then 45 seconds easy walking and breathing.
Low-impact aerobic work built around consistent step cadence.
Use a lower stable step and work for 30 seconds each round.
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.
4 rounds: 8 goblet squats with a 2-second pause, 8 kettlebell deadlifts, then rest 45 seconds.
Deliberate tempo reinforces squat depth and hinge position.
Use a lighter bell and squat to a stable target.
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.
5 rounds: 75 seconds easy-moderate cycling and 45 seconds relaxed cycling.
Simple cadence changes introduce pacing without a maximal effort.
Keep all 10 minutes at an easy conversational pace.
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.
5 rounds: 6 slow split squats per side, 8 bird dogs per side, 20-second side plank per side; rest 30 seconds.
Controlled unilateral and trunk work develops movement quality.
Hold a support during split squats and plank from the knees.
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.
5 rounds: 2 minutes alternating box step-ups, then 1 minute easy walking.
Long, low-impact intervals build a repeatable aerobic rhythm.
Use a lower step and alternate 90 seconds of work with 90 seconds easy.
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.
5 rounds: 8 kettlebell deadlifts, 6 goblet squats, 6 suitcase marches per side; rest 45 seconds.
Slow loaded basics reinforce bracing and lower-body strength.
Use a light bell and shorten the march to 4 steps per side.
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.
5 rounds: 2 minutes easy-moderate cycling, then 1 minute very easy.
Repeatable aerobic blocks develop cadence awareness.
Ride all 15 minutes at an easy pace and lower resistance as needed.
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.
5 rounds: 8 tempo air squats, 6 split squats per side, 8 bird dogs per side, 20-second side plank per side; rest 45 seconds.
Unhurried movement builds control through legs, hips, shoulders, and trunk.
Use chair-supported squats and side planks from the knees.
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.
5 rounds: 3 minutes steady alternating box step-ups, then 1 minute easy walking.
Long work blocks build leg stamina at a controllable intensity.
Use a lower step and work for 2 minutes followed by 2 minutes easy.
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.
5 rounds: 10 kettlebell deadlifts, 8 goblet squats, 6 suitcase rows per side, then rest 60 seconds.
A full-body kettlebell circuit emphasizes posture and repeatable sets.
Use a light bell and perform 6 deadlifts, 6 squats, and 4 rows.
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.
5 rounds: 3 minutes easy-moderate cycling, then 1 minute very easy.
Even aerobic quarters train sustainable cadence and breathing.
Keep resistance low and ride all 20 minutes conversationally.
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.
6 rounds: 8 tempo squats, 6 supported split squats per side, 8 bird dogs per side, 20-second front plank, then rest 60 seconds.
A low-speed session builds movement control and trunk endurance.
Use chair squats, shorten the split-squat range, and plank from the knees.
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.
6 rounds: 4 minutes steady alternating box step-ups, then 1 minute easy walking.
Sustained low-impact work develops leg and aerobic endurance.
Use a lower step and alternate 3 minutes of work with 2 minutes easy.
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.
6 rounds: 10 kettlebell deadlifts, 8 goblet squats, 6 suitcase rows per side, 20-second suitcase hold per side; rest 60 seconds.
Simple loaded work builds legs, back, grip, and bracing.
Use a light bell and reduce the rows to 4 per side.
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.
6 rounds: 4 minutes easy-moderate cycling, then 1 minute very easy.
Long even blocks build an aerobic base without maximal effort.
Ride continuously at a conversational pace with low resistance.
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.
10 rounds: 8 tempo air squats, 6 supported split squats per side, 8 bird dogs per side, 20-second side plank per side; rest 60 seconds.
Extended low-speed practice builds control and trunk endurance.
Use chair squats, shorten split-squat depth, and plank from the knees.
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.
8 rounds: 4 minutes steady alternating box step-ups, then 1 minute easy walking.
Long low-impact intervals build substantial leg and aerobic endurance.
Use a lower step and alternate 3 minutes work with 2 minutes easy.
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.
10 rounds: 10 kettlebell deadlifts, 8 goblet squats, 6 suitcase rows per side, 20-second suitcase hold per side; rest 60 seconds.
Extended basic strength work develops legs, back, grip, and bracing.
Use a light bell and reduce the rows to 4 per side.
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.
8 rounds: 4 minutes easy-moderate cycling, then 1 minute very easy.
Forty minutes of controlled cycling builds aerobic durability.
Keep resistance low and ride continuously at a conversational pace.
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.
15 minutes: Partner A works for 45 seconds on fast air squats and mountain climbers while Partner B rests; switch for 45 seconds. Rest 30 seconds together after both partners work.
Simple alternating intervals make pacing obvious and keep the session accessible without equipment.
Use marching mountain climbers and controlled squats. Work 30 seconds per partner if needed.
12-minute relay: Partner A completes 8 air squats, 6 sit-ups and 4 step-back burpees, then tags Partner B. Alternate complete rounds until time expires.
Very simple movements and short rounds make this an accessible partner workout with natural rest.
Reduce to 6 squats, 4 sit-ups and 2 burpees, or substitute a brisk 20-second march for burpees.
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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