Practicing CrossFit anywhere with very little equipment is part of the DNA of this sport. You can practice it at home without any accessories. Bodyweight WODs are legion in this discipline. However, in order to perform them, you often need a pull-up bar, a box or a jump rope.
The following workouts do not require any equipment, not even a rope or a pull-up bar.
We sometimes tend to forget it, but Crossfit is one of the few sports where bodyweight and strength training can go hand in hand. You don’t necessarily need pull-up bars or weights all the time when you have push-ups, sit-ups, squats and especially burpees!
Want to work out in a more free flowing way, without the bulk? Here’s our list of the best Crossfit WODs with no equipment (strickly bodyweight). But, if you’re feeling it, feel free to put on a weight vest for a spicier version!
Burpees Workouts
We’ll find burpees in a lot of bodyweight wods since it’s an amazing metcon exercise. In this section, you’ll find workouts with a heavy burpee emphasis.
AMBAP
AMRAP for 5 minutes: (with a partner)
- Burpees
The originality of this WOD without equipment comes from the fact that even if it consists of a maximum of burpees in 5 minutes, it must be performed with a partner. Most importantly, both partners cannot perform the burpees at the same time! It is each one’s turn, one after the other, and the top start to begin the burpee is a tap in the air!
It’s a Trap
For Time:
- 100 Burpees
- 200m run at the beginning and then every 2 minutes
Another WOD that disrupts the rhythm in order to exceed your limits! If the goal of 100 burpees is already substantial enough, you must also run 200m at the beginning of the workout and then every even minute (2, 4, 6, etc.) until the round is over!
Run Burp Run
FT:
- 5 km run
- 150 burpees
- 5 km run
Like all FT WODs (i.e. For Time), the goal is to do it as fast as possible! (So we set a timer at the beginning and note the time we took at the end, just to see the progress after a few sessions). This WOD is ideal for working the cardiovascular system, improving endurance and strengthening the entire body, especially with burpees! To adapt this workout (whether it’s for your athletic level or because you don’t have the time), we recommend going to 1km of running and 75 burpees!
Open 12.1
AMRAP for 7 minutes :
- Burpees
Couldn’t be easier… After all, without equipment, burpees are a must! This WOD starts off standing and you are asked to jump high enough at the end of the workout to be able to touch an object (real or imaginary) at least 15 cm away from your upwardly extended arms with both hands.
Pukie Brewster
For Time:
- 150 Burpees
Because in Crossfit, we like to hurt ourselves! This WOD couldn’t be simpler, but with a goal of 150 burpees, needless to say, the last few reps (or even the last few dozen reps…) really hurt and you have to dig deep inside yourself to push yourself!
Running WODs
Let’s be honest, every Crossfitter would benefit by running more! But if you get bored by the traditional 5k run, here are some workout ideas to mix things up:
Hood
For Time:
- 100 Push Ups
- 800 m run
- 75 Push Ups
- 1200 m of race
- 50 Push Ups
- 1600 m of race
- 25 Push Ups
- 2000 m of running
This WOD without Capoot equipment requires energy… a lot of energy! In addition to having to perform a total of 250 push-ups spread over 4 sets, you also have to run 5.6 km! This is the kind of WOD that you won’t do every month, but once in a while it doesn’t hurt!
Griff
For Time:
- 800m run
- 400 m run in reverse
- 800 m run
- 400m run in reverse
You need the right shoes on your feet with this WOD! The no-equipment concept is pushed to the limit since this is just about running! But to bring a little more difficulty and to make work muscles less often solicited, series of running in reverse are inserted. It’s quite disturbing the first times, and I might as well say right away that you’re not as fast anymore!
Ozzy
7 rounds For Time:
- 11 Deficit Handstand Push Ups (15 / 10 cm)
- 1000m of running
Well, OK, this Ozzy WOD requires a prop that will allow you to get slightly high to perform Handstand Push Ups! But this is only to make the exercise even more effective and to achieve a more in-depth work of the muscles of the arms, the shoulders and the abdominal strap!
Ranch Trail Run
For Time:
- 7 km Trail Run
This WOD is quite particular since it can only be done if you have the possibility to do trail running, i.e. running in a natural environment. It is a training that can be ideal during the vacations, when you don’t have your accessories and equipment with you but you still want to stay in shape!
Regionals 9.2 (Canada West)
For Time:
- 1000 m race
Regionals 10.2 (North Central)
For Time :
- 1400 m race
Regionals 10.3 (NorthWest)
For Time:
- 8 km race
Tosh
For Time:
- 200m run
- Rest (for the duration of the previous race)
- 400m run
- Rest (from previous race)
- 600m run
The main advantage of this Tosh WOD is that it can be adapted to other cardio exercises, as running is often too much of a part of WODs without equipment. It is therefore possible to replace running with AirBike (800 / 1500 / 3000 m), rowing (250 / 500 / 750 m) or even swimming (50 / 100 / 200 m)!
Sprint
For Time:
- 70m sprint out
- 70m sprint back (with obstacles on the last 15m)
This WOD couldn’t be better named! Present at the 2019 Crossfit Games, it can easily be recreated since it is an out-and-back sprint with obstacles on the last few meters, i.e., studs that force you to change trajectory and zigzag before crossing the finish line! Needless to say, this is a fast-paced WOD that should be paired with others!
Surfer on Acid
3 rounds For Time:
- 400m run
- 21 Burpees
The key to doing 3 rounds of running and consistent burpees is to not give it all away in the first round! This WOD requires you to keep some under your belt so that you don’t lose speed very quickly. If the run is manageable, the total of 63 burpees must be taken into account and you must notably show perseverance to achieve it!
5k run with a twist
FT:
- 5k run
- 25 burpees at the end of each km
Once again, the idea here is to perform this sequence as quickly as possible and to keep track of your time to check your progress later. 25 burpees “disrupt” your heart rate at the end of each mile to make the next one more challenging but also a little more difficult! It’s totally possible to focus your energy on the run or the burpees, and this WOD also reinforces the mental side: you have to hold on and motivate yourself not to give up before the end!
Push Run
4 sets FT :
- 400m run
- 25 push-ups
This WOD is best done when the weather is nice, when you don’t necessarily want to stay home and don’t mind going to a park to train, for example! By doing the run and push-ups as quickly as possible, you work on both your endurance and your physical strength. Even if it is preferable to do push-ups perfectly (hands and toes on the ground), it is always possible to simplify them by doing them with the knees on the ground!
Shawn
For Time:
- 8K Run
- 50 Squats & 50 Push Ups every 5 minutes of running
We’re not kidding about the running here! The Shawn WOD, which is actually one of the Hero WODs, is one of the most challenging in terms of distance to run. But more importantly, it is cleverly complemented by sets of squats and push-ups to be performed every 5 minutes that provide just the right amount of muscle building!
WZA Bay Watch
For Time:
- 5k run on the beach
This WOD was created for the Wodapalooza fitness gathering in Miami in 2019 but it can be quite suitable for a WOD on vacation, especially when you’re not too far from the beach! It is indeed “just” running 5 km on the sand, but we know what it feels like to run on the sand: you have to provide much more effort while keeping your balance, which is perfect for working the leg muscles and the core!
Mixed Bodyweight WODs (chippers, ladders, etc)
In this section you’ll find interesting ideas to vary your workouts using staple bodyweight movements (running, burpees, push-ups, situps, squats, etc)
THE BLACKJACK
This is a bodyweight WOD that hurts your pecs, arms and abs. The principle is simple, we decrease the number of push-ups and increase the sit-ups at each round. A piece of advice: split the push-ups into small series from the start. Come on, cheer up after all it’s “only” 210 reps of each.
For time:
- 20 push-ups, 1 sit-up
- 19 push-ups, 2 sit-ups
- 18 push-ups, 3 sit-ups
- …And so on until…
- 2 push-ups, 19 sit-ups
- 1 push-up, 20 sit-ups
THE DURANTE CORE
You want to sculpt a beautiful chocolate bar? Then the Durante Core is for you. This workout will annihilate your abs, you have to hold five rounds of a hellish combo. Sure, there’s a minute’s rest, but it’ll feel pretty short.
5 rounds:
- 10 hollow rocks
- 10 V-ups
- 10 truck-ups
- 10 second hollow hold
- 1 min rest
THE STANDARD 555
5 rounds for time :
- 15 squats
- 15 burpees
- 15 hands release push-ups
The 555 is a good little WOD that works different muscles and also hits the cardio. Sure, there are no (too) long sets, but burpees and push-ups can quickly become problematic. Fortunately there are squats that allow a little recovery.
MARGUERITA
50 rounds :
- 1 burpee
- 1 push-up
- 1 jumping-jack
- 1 sit-up
- 1 handstand push-up
This at-home WOD with no equipment consists of a single repetition of five different movements. Easy, isn’t it? Well, the bad news is that you have to do it fifty times. Good luck with that!
ZACHARY TELLIER
For time:
- 10 burpees
- 10 burpees
- 25 push-ups
- 10 burpees
- 25 push-ups
- 50 alternating lunges
- 10 burpees
- 25 push-ups
- 50 alternating lunges
- 100 sit-ups
- 10 burpees
- 25 push-ups
- 50 alternating lunges
- 100 sit-ups
- 150 squats
The Zachary Tellier is a hero WOD that will keep you busy for a while. This bodyweight workout requires you to push yourself and go beyond pain and fatigue. This is the essence of Crossfit® in one WOD.
Brenton
5 rounds For Time:
- 30m Bear Crowl
- 30m of Standing Broad Jumps
- 3 Burpees every 5 Standing Broad Jumps
The Brenton WOD is most notable for its burpee disrupted rhythm! It’s a workout that’s closer to a cardio WOD than a strength training WOD (especially with the extra weight) but don’t forget that working on your breathing is just as important as working on your muscles!
Death by… Anything
EMOM as long as possible:
- 1 rep during the 1st minute
- 2 reps during the 2nd minute
- 3 reps during the 3rd minute
Etc.
This WOD is interesting in the sense that you can choose any exercise you want to perform, both without equipment and with it. Take the burpee, for example, which is probably the most intense bodyweight movement. The idea here is to do one burpee in the first minute, two burpees in the second minute, etc., until you can’t fit the right number of reps in the corresponding minute! According to the chosen exercise, the training is thus more or less long!
Dee
4 rounds For Time :
- 40 Squats
- 30 Hand Release Push Ups
- 20 Burpees
- 400m Run
A full body workout is always the most interesting! This Dee WOD falls into that category by alternating exercises that strengthen the cardiovascular system while working many muscle groups. We also note the judicious choice of push-ups in Hand Release, which breaks the rhythm and forces to perform movements with more amplitude!
Handstand Walk
For Time:
- 25m Handstand Walk
This WOD can be quite fast depending on performance! For all crossfitters who master the Handstand Walk perfectly, this workout can indeed be done in a very short time! But for the others, it is obviously possible to go in several times to cover these 25 m!
Harriet
8 rounds for reps in 4 minutes :
- 20 seconds of Mountain Climbers
- 10 seconds of sprinting
The goal of this Harriet WOD is to perform as many Mountain Climbers reps as possible and it is this exercise that determines the final score! For the sprint, it is possible to go in any direction but breaks are forbidden: at the end of the 10 seconds, you must immediately get down to start the series of 20 seconds of Mountain Climbers!
Hey Buddy
5 rounds For Time: (+ 250 m of running at the beginning and at the end)
- 10 Lunges
- 10 Squats
- 10 Sit Ups
- 8 Burpees
With its rather varied mix of exercises and with an additional 250m of running to be done just before starting the rounds and just after finishing them, this no-equipment WOD is another rather complete workout! Neither cardio nor strength training is left out, and every muscle is worked!
Loredo
6 rounds For Time :
- 24 Squats
- 24 Push Ups
- 24 Walking Lunges
- 400m Run
The Loredo WOD is another well-designed workout that focuses solely on bodyweight exercises and no equipment, but still involves many muscle groups. Legs, arms, abdominal muscles… everything goes!
Marine 16
8 AMRAP for 2 minutes (no rest):
0:00 to 2:00
- 20 m sprint
- 16 Burpees
From 2:00 to 4:00
- 20 m sprint
- 16 Push Ups
From 4:00 to 6:00
- 20 m sprint
- 16 Squats
From 6:00 to 8:00
- 20 m sprint
- 16 Mountain Climbers
From 8:00 to 10:00 am
- 20 m sprint
- 16 Jumping Jacks
10:00 am to 12:00 pm
- 20 m sprint
- 16 Jumping Lunges
From 12:00 to 14:00
- 20 m sprint
- 16 High Knees
From 14:00 to 16:00
- 20 m sprint
- 16 Tuck Jumps
In terms of flow, the Marine 16 WOD is not the easiest of workouts… and in terms of execution, it’s not the easiest either! During the 2 minute interval, you have to do as many rounds of the 20m sprint and the associated exercise as possible, and then move on to the next 2 minutes without being able to rest in between!
Maupin
4 rounds For Time:
- 800m run
- 49 Push Ups
- 49 Sit Ups
- 49 Squats
With the Maupin WOD, it’s best to have an hour to spare for the day’s workout! If the 49 reps of each exercise are already quite substantial, you have to repeat it 4 times! At the end, you can’t take it anymore, but at least you prove to yourself that you can build bodyweight if you are motivated enough!
Regionals 14.2
For Time : (3 minutes max)
- Max Distance Handstand Walk
Regionals 15.4
For Time : (3 minutes max)
- 75 m Handstand Walk
Rosa
5 rounds For Time :
- 10 Handstand Push Ups
- 400 m run
The Rosa WOD is in some ways a more accessible version of the Ozzy: less running, fewer rounds, and classic Handstand Push Ups! But it’s still a good workout without equipment and can be used as a benchmark WOD to see how much progress you’re making!
Terry
For Time:
- 1500m run
- 100 Push Ups
- 100 m Bear Crawl
- 1500 m run
- 100 m Bear Crawl
- 100 Push Ups
- 1500m run
Another bodyweight WOD that is not very gentle on the muscles! In addition to having to do 100 push-ups once and then a second time, the run also tires very quickly! But it’s a new workout that shows that you can suffer even without using weights!
The Longest Mile
4 Rounds For Time:
- 10 Burpees
- 100m Run
- 10 Squats
- 100 m run
- 10 Push Ups
- 100 m run
- 10 Sit Ups
- 100m run
If there was only one bodyweight workout to remember, it would probably be this one! The Longest Mile WOD contains all of the most effective and accessible movements for strength training without props, plus a little cardio to get your heart pumping! As it is, it is also accessible to beginners even if the last 2 rounds are sometimes more complicated to complete!
Dips, Jumps and Burpees
6 sets FT :
- 1 min of dips
- 1 min of broad jumps
- 1 min of burpees
- 1 min rest
This WOD should be done in 24 minutes total and it is necessary to have a stopwatch to respect the time allotted to each exercise. For dips and broad jumps, having a bench or chair is always more useful and makes the movements more efficient, but it is really the only “equipment” needed! At first glance, this workout looks pretty easy to do but it actually focuses on several different areas of the body and even with 1 minute of rest between each set, it has plenty of room to sweat!
Push-ups, squats and situps
10 sets FT :
- 10 push-ups
- 10 squats
- 10 V-ups
- 30s of handstand hold
With this WOD, the number of reps is not very high, but you have to repeat the sequence 10 times in a row as fast as possible, which is a great way to work the heart! The muscles are not forgotten either, and in addition to the cardio, this training makes at the same time work the upper body, the lower body, but also all the central part with the abdominal strap. This will improve your posture and avoid back problems, for example!
Gun and Run
5 sets FT :
- 10 burpees
- 20 squats
- 30 crunches
- 400m run
The great thing about this WOD is that it can be adapted to any physical and athletic ability! It is possible to reduce the number of sets (3 instead of 5 for example), reduce the number of reps for each exercise or even make these exercises easier to perform (crunch instead of abs, for example). For the run, it’s still better to have an outdoor facility nearby, but the exercise can still be replaced by a rowing machine if you have one!
Pub Crawl
5 sets FT :
- 30m bear crawl
- 30m of broad jumps
- 3 burpees after each jump
Again, more than a Crossfit workout at home, this WOD is more for an outdoor session, when the weather is nice and you want to sweat a little! Because if in appearance, this sequence seems quite simple, the movements are really physical and work well the cardiovascular system. And having to do these 5 sets as fast as possible doesn’t make it any easier either!
It’s a burner
10-9-8-7-6-5-4-3-2-1 FT reps :
- Burpees
- Push-ups
- Air squats
For this last WOD at home and without equipment, we opt for a decreasing sequence to be done as quickly as possible. It’s not a workout that will make you sweat quickly, but the last few sets become increasingly difficult to perform and therefore require you to push yourself and not give up! And by doing burpees, push-ups and squats, you also work your whole body!