This guide has been updated to reflect the ongoing Coronavirus and Covid-19 outbreak. At Athletic Muscle we are fully focused on helping you to meet your fitness goals, whether and whenever you intend to carry out your workouts.
With social distancing being encouraged we explore the best CrossFit WODs that can be carried out without equipment or weights on your own, mean you can complete the exercises from the comfort of your own home.
These at home WODs ensure you avoid the frustration of missed gym sessions if you still have to travel for essential work or family-related reasons the workouts listed can also be done on the road at a hotel.
Also Read: Best Calisthenics Equipment For A Home Gym
At Home WODs – No Equipment Needed
Below we’ve put together 33 WOD’s that require little (jump rope or pull up bar) or no equipment (if you want to add some variety you could add a suspension trainer).
They can be done easily at home or at any hotel.
Glossary:
- “RFT” = Rounds For Time
- “FT” = For Time
- “AMRAP” = As Many Rounds As Possible
1) 10 RFT: 10 push-ups, 10 sit-ups, 10 squats
2) 10 RFT: 10 push-ups, 100m dash
3) 3 RFT: 10 Handstand push-ups, 200 m run
4) 10 RFT: 10 sit-ups, 10 burpees
5) 10 RFT: 10 walking lunges, 10 push-ups
6) FT: 100 jumping jacks, 75 squats, 50 push-ups, 25 burpees
7) 3 RFT: 20 jumping jacks, 20 burpees, 20 squats
8) 4 RFT: 20 sit-ups, 20 push-ups, 400 meter run
9) 20 rounds: 5 push-ups, 5 squats, 5 sit-ups
10) 7 RFT: 7 squats, 7 burpees
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11) FT: Run 1 mile with 100 squats at midpoint
12) Run 1 mile and do 10 push-ups every 1 minute.
13) Tabata squats and Tabata push-ups
14) “Susan” – 5 RFT: Run 200m, 10 squats, 10 push-ups
15) FT: 200 squats
16) 10-9-8-7-6-5-4-3-2-1 reps burpees and sit-ups
17) 8 RFT: 30 second handstand hold, 10 squats
18) 4 rounds: 50 squats (rest for 2 minutes between rounds.)
19) 3 RFT: Run 800 meters, 50 squats
20) 21-15-9 reps air squats and push-ups
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21) 10 RFT: 10 burpees, 100 meter sprint
22) 10 rounds: Sprint 50 meters, 10 push-ups
23) 4 rounds: Run 400 meters, 50 squats
24) 8 rounds: Sprint 100 meters, 30 squats
25) Run 1 mile, stopping every minute to do 20 squats
26) 10 minute AMRAP: 3 burpees, 4 push-ups, 5 squats
27) 40-30-20-10 reps walking lunges, push-ups
28) 4 RFT: 25 double-unders, 25 sit-ups
29) 3 RFT: 20 squats, 20 burpees, 20 push-ups
30) 20 minute AMRAP: 5 push-ups, 10 sit-ups, 15 squats
Read Also: 9 Dumbell Chest Exercises that do not Require a Bench
31) 10 rounds: 50 doubleunders, 10 push-ups
32) “Angie” FT: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats
33) “Barbara” 5 rounds (rest 3 minutes between each round): 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats
A pull-up bar may be hard to come by if you travel but a light jump rope can easily fit into any luggage. These are also things you can have at home that don’t take up space. So now you have no excuse. You have the option of little or no equipment. Try them and let us know how they went.
