WOD Fever workout database
Choose from 15 no-equipment workouts for home, travel or a fast training session. Each option includes a clear prescription, intended stimulus and scaling.
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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: 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.
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 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.
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 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.
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 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.
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 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.
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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