CrossFit Bodyweight Workouts: WODs You Can Do at Home

Lifting heavy may give you a sense of accomplishment. Improving your 1 rep max is always exciting.

But what if you can get the same adrenaline rush just using your bodyweight?

CrossFit Bodyweight Workouts are just as challenging as WODs that require lifting either a barbell, dumbbell, or kettlebell. See for yourself.

What’s a Bodyweight WOD?

A Bodyweight WOD requires little or no equipment. And just like any CrossFit WOD, there are three types you will come across.

They are:

For Time (FT):

Completing a number of rounds for time.

Example: 100 double unders and 100 sit-ups for time.

In this workout, you would complete the reps of the two exercises taking breaks as needed.

Score: The amount of time it took to do the workout.

As Many Rounds As Possible (AMRAP):

Completing as many rounds of reps of exercises in a given time.

Example: 15 minute AMRAP of 10 double unders and 10 Sit-ups.

In this workout, you would do the specified reps of the two exercises continuously until the 15 minutes are up.

Score: You score yourself by the number of rounds you did within the 15 minutes.

If you didn’t get to finish the last round you were on, then your score would be the number of rounds plus however many reps you did. So if you finished the 5th double under on the 4th round when the timer went off, it would be 4 + 5.

Every Minute On The Minute (EMOM):

Every minute on the minute complete the specified reps of an exercise or exercises.

Example: 10 minute EMOM of 5 push-ups and 5 pull-ups.

In this workout, you would start on the first minute by doing the specified exercises. You get a rest if you finish before the minute is up.

On the second minute, you do the same. You continue until the 10 minutes are up.

Score: Scoring for EMOMs depends on the workout. If it’s short, 15 minutes or less, the score is usually the total number of reps done.

If it’s longer, 20 minutes or more, the score is usually the number of minutes you were able to complete the exercises(s).

What Are The Benefits To Doing Bodyweight Workouts?

The first benefit is that barbells, kettlebells, or dumbbells are not needed. That means these workouts can be done anywhere. You use your own bodyweight.

Does that mean you don’t get a good workout? No.

Even though you’re not using extra weight, you are still able to test your endurance and strength.


Your cardiovascular performance and endurance can improve with doing exercises using only your bodyweight. You don’t necessarily have to use weights.


Again, just because you’re not using extra weight doesn’t mean you’re not gaining strength. Think handstand push-ups and pull ups.


Bodyweight WODs are challenging. It also adds to your variety toolbox so you don’t get bored.

CrossFit Bodyweight WODs

Below are 12 bodyweight WODs in no particular order. Some are from past CrossFit games. Some are CrossFit benchmarks. Some are Hero WODs.

1) Benchmark Angie

For time:

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats

2) Benchmark Cindy

20 minute AMRAP:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

3) Benchmark Annie

For time:

  • 50-40-30-20-10 reps (Double-unders/ Sit-ups)

4) Murph

For time:

  • Run 1 mile
  • 100 pullups
  • 200 pushups
  • 300 squats
  • Run 1 mile

5) “Dee” Hero WOD

4 Rounds For Time:

  • 40 Air Squats
  • 30 Hand-Release Push-Ups
  • 20 Burpees
  • 400 meter Run

6) “The Longest Mile”

4 Rounds for Time:

  • 10 Burpees
  • 100 meter Run
  • 10 Air Squats
  • 100 meter Run
  • 10 Push-Ups
  • 100 meter Run
  • 10 Sit-Ups
  • 100 meter Run

7) “Loredo” Hero WOD

6 Rounds For Time:

  • 24 Air Squats
  • 24 Push-Ups
  • 24 Walking Lunges
  • 400 Meter Run

8) “Open 12.1″ 2012 CrossFit Games Open WOD

7 minute AMRAP

  • Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach.

9) “Shawn” Hero WOD

For Time:

  • 5 mile Run
  • After each 5 minute run interval:
  • 50 Air Squats
  • 50 Push-Ups

Run in 5-minute intervals, stopping after each to perform 50 Air Squats and 50 Push-Ups before beginning the next 5-minute run interval.

10) “Griff” CrossFit Hero WOD

For Time:

  • 800 meter Run
  • 400 meter Run (backwards)
  • 800 meter Run
  • 400 meter Run (backwards)

11) 5 rounds for time:

  • 5 push-ups
  • 5 sit ups
  • 5 squats

12) 10 Minute EMOM

  • 10 air squats every 1 minute of your 1 mile run.

Staying Safe

Just because you’re not using heavy equipment doesn’t mean you throw form and technique out the window. You still need to practice safety by making sure you warm-up and do the exercises correctly.

There’s always the risk of injury when you rush and just go through the motions without thought to form.

And just like with WODs that require heavy lifting, Bodyweight WODs can be modified or scaled.

So for instance, if you don’t have strict pull-ups mastered yet, you can use a band to help.

If you are not able to do push-ups on the floor, you can do them on a box or bench that is sturdy and able to hold your weight.

If you are still working on your double unders, you can do singles.


Bodyweight WODs may not seem like much but it doesn’t mean they’re not challenging.

They might feel easy in the beginning of the WOD but make no mistake that they will start feeling difficult towards the end.

If you’ve never done one, you now have no excuse.

But remember: Always stay focused and make every rep count.