Looking for a quick and effective CrossFit workout on-the-go?
Then you should give this CrossFit deck of cards workout a try. You can easily adapt this workout to be done in your living room, in a hotel or in a park. All you need is a deck of cards and a timer to get started!
What’s In This Guide?
Deck of Cards Crossfit Workout Guidelines
CrossFit Deck of Cards Workouts (8 WODs)
Lower Body/Core Deck of Cards WOD
Deck of Cards Crossfit Workout Guidelines
Doing a deck of cards CrossFit WOD couldn’t be easier.
Basically, here’s what you need to know:
You (or your workout group) are going to pull 52 cards from the deck. Each card’s face (or suit, depending on how you do it) corresponds to a CrossFit exercise.
Complete the deck of cards as quickly as possible with good form.
You can modify the rules any way you want before you start. But once the WOD starts, no changes.
Card rules:
The suit corresponds to the exercise; the number corresponds to the number of reps you’ll perform (i.e. a 9 = 9 reps).
Face cards are 11 repetitions each.
If you have jokers or want to throw in a “wildcard,” choose the reps. For example, jokers or aces can be 25 repetitions.
If you’re doing the workout with a partner, alternate card drawings. Either go through the deck twice together (recreational) or compete to see who gets more of the 52 cards.
Below you’ll find a deck of cards WOD for any situation. If you’re a firebreather, give the challenge WOD a try—you won’t be disappointed!
CrossFit Deck of Cards Workouts (8 WODs)
These CrossFit WOD deck of cards workouts can be done at your box, at a regular gym or even at home. There’s a “without equipment” substitution for when you’re traveling or don’t have gym access. Good luck!
Full Body Deck of Cards WOD
With equipment:
Diamonds: Burpees
Spades: Wall-ball shots (20/14lbs)
Hearts: 225/185lb deadlifts
Clubs: Sled push/pull (times the number by 5, pull for that many yards/meters; i.e. a 9 of clubs = 45 yards/meters)
Read Also: The Best Slam Balls For CrossFit in 2020
Without equipment:
Diamonds: Burpees
Spades: Mountain climbers
Hearts: Alternating jumping lunges
Clubs: Single or double unders (sub tuck jumps)
Read Also: The Best Calisthenics Equipment For Building a Home Gym
Upper Body Deck of Cards WOD
With equipment:
Diamonds: Dumbbell bench press (50/35lbs)
Spades: Ski erg (times the number by 3, hold for that many seconds; i.e. a 9 of spades = 27 seconds)
Hearts: Chin-ups (sub bicep push-ups if you have no equipment)
Clubs: Handstand push-ups
Without equipment:
Diamonds: Push-ups
Spades: Bear crawls
Hearts: Chin-ups (sub bicep push-ups if you have no equipment)
Clubs: Side planks (times the number by 3, hold for that many seconds; i.e. a 9 of clubs = 27 seconds—do on both sides)
Read Also: Top 6 Outdoor Pull-up Bars (2020 Review)
Lower Body/Core Deck of Cards WOD
With equipment:
Diamonds: 95/65lbs front squats
Spades: Kettlebell snatches (53/35lbs)
Hearts: Box jumps (24/20)
Clubs: 10m shuttles (back and forth, each “touch” is a rep)
Also Read: Top 6 Plyo Boxes For Home Workouts (2020 Review)
Without equipment:
Diamonds: Air squats
Spades: Plank (times the number by 3, hold for that many seconds; i.e. a 9 of spades = 27 seconds)
Hearts: Alternating lunges
Clubs: V-ups
Challenge Deck of Cards WOD
With equipment:
Diamonds: Muscle-ups
Spades: 135/95lbs clean and jerks
Hearts: Toes to bar
Clubs: Calorie row
Read Also: Top 8 CrossFit Rowing Machines (2020 Review)
Without equipment:
Diamonds: Burpees (jump 12 inches at the top)
Spades: 10m shuttles (back and forth, each “touch” is a rep)
Hearts: Strict pull-ups
Clubs: Jump squats
And so on and so forth. The beautiful thing about this type of WOD is you can easily make your own custom workouts, too. Simply plug in exercises that fit your goals, grab a deck of cards and get to work.
Design a WOD for a specific body part (like your back) or based on need (specific at home strength WODs, for example). The options are endless!
For more workout ideas and CrossFit WODs, check out our workout section.
