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50 Best Crossfit Bodyweight WODs [+PDF] | Tough Workouts that Burn Fat and Build Muscle

When working out at home, on the road, or outdoors, getting in a good workout without weights and with minimal equipment can be tough.  Luckily, these Crossfit Bodyweight WODs make the perfect workouts to burn fat, and build strength, muscle, and performance, all with no equipment.

Bodyweight Crossfit WODs

Whether you’re trying to get a quick, intense, and effective workout without a gym, or your simple prefer bodyweight workouts, these 50 effective workouts will be perfect for every fitness level and fitness goal.  Read on to discover the 50 best Crossfit bodyweight WODs for home, travel, and outdoor workouts


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THE 50 BEST CROSSFIT BODYWEIGHT WODS FOR HOME, TRAVEL, AND OUTDOOR WORKOUTS

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THE 50 BEST CROSSFIT BODYWEIGHT WODS

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NO EQUIPMENT BODYWEIGHT WORKOUTS


10 Rounds for Time: Push-Ups, Pull-Ups, Sit-Ups, Squats

  • (Complete All Reps, in order, as fast as possible)
  • 10 Push Ups
  • 10 Pull Ups
  • 10 Sit-Ups
  • 10 Air Squats

21-15-9: Pistols, HSPU

  • (Complete 21 then 15 then 9 repetitions of each exercise in order, as quickly as possible)
  • Pistols
  • Handstand Pushups or Pike Push-Ups

5 Rounds for time: Sprints, Burpees

  • (Complete All Reps and runs, in order, as fast as possible)
  • 200 Meter Run
  • 20 Burpees

150 Burpees for time

  • Perform 150 burpees as fast possible, with as few rest periods as possible

8 Rounds for Time: 800 meter sprints

  • (Complete All Reps, in order, as fast as possible)
  • Run 800 Meters
  • Rest 60 seconds

5 Rounds of 100 Meter lunges with 90 second rest, for time

3 Rounds for Time: Lunges, Squats

  • (Complete All Reps, in order, as fast as possible)
  • 25 Walking Lunges each leg
  • 50 Air Squats

10 Minutes AMRAP: Push-Ups, Mountain Climbers, Squat Jumps

  • (In 10 minutes, perform as many rounds of the following exercises as possible)
  • 10 Push Ups
  • 10 Mountain Climbers
  • 10 Squat Jumps

20 Minute AMRAP: Burpees, Pistols

  • (In 20 minutes, perform as many rounds of the following exercises as possible)
  • 25 Burpess
  • 15 Pistols (each leg)

5 Rounds for Time: Squat Jumps, Sprints

  • (Complete all reps, in order, as fast as possible)
  • 15 Air Squat Tuck Jumps
  • 30 Meter Sprint
  • Rest 1 Minute

5 Rounds for Time: Sprints, Handstand Hold

  • (Complete all reps and runs, in order, as fast as possible)
  • 400 Meter Run
  • 1 Minute Handstand Hold

15 Minute AMRAP: Push-Ups, Air Squats

  • (In 15 minutes, perform as many rounds of the following exercises and rep count as possible)
  • 20 Push Ups
  • 50 Air Squats

For Time: 500 Burpees

  • (Complete all reps, in order, as fast as possible)
  • 500 Burpees

Note: Yes, this is beastly, but you can do it.  I challenge you.  Challenge accepted…?

4 Rounds for Time: 400M Run, Squats, Sit-Ups, Push-Ups, Burpees

  • (Complete all repetitions and runs, in order, as fast as possible)
  • 400m Run
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Burpees

10 Rounds for Time: Push-Ups, Burpees, Air Squats, V-Ups

  • (Complete all repetitions, in order, as fast as possible)
  • 10 Push Ups
  • 10 Burpees
  • 10 Air Squats
  • 10 V-Ups            

21-15-9: Squat Jumps +Tucks, Handstand Walks

  • (Complete 21 then 15 then 9 repetitions of each exercise in order, as quickly as possible)
  • Squat Jump and Tuck
  • 20 ft handstand walk between sets of air squat tuck jumps

6 Rounds for as many reps as possible: Sit Throughs, HR Push Ups, Squat Jump Tucks,

  • 30 seconds: Sit Throughs
  • 30 seconds: Hand Release Push-ups
  • 30 seconds: Air Squat Jumps + Tucks
  • 30 seconds Break

Chipper For Time: Spring, Burpees, Squats

  • (Complete all repetitions and runs, in order, as fast as possible)
  • 400-meter run
  • 21 squats
  • 21 burpees
  • 15 squats
  • 15 burpees
  • 9 squats
  • 9 burpees
  • 400-meter run

1 Round for Time: Sprints and Air Squats

  • (Complete all repetitions and runs, in order, as fast as possible)
  • 800 Meter Run
  • 100 Air Squats
  • 800 Meter Run

3 Rounds for Time: Handstands, Sprints

  • (Complete all repetitions, in order, as fast as possible)
  • 60 Second Handstand Hold
  • 400 Meter Run

5 Rounds for Time: Burpees, V-Ups

  • (Complete all repetitions, in order, as fast as possible)
  • 20 Burpees
  • 20 V-Ups

3 Rounds for Time: Sprint, V-Ups, Superman Holds

  • (Complete all repetitions and run, in order, as fast as possible)
  • Run 800 Meters
  • 1 Minute Superman Hold
  • 20 V-Ups

Lesley (Hero WOD)

  • (Complete as many rounds as possible, in order, in 30 Minutes)
  • 24 Jumping Lunges
  • 24 Hollow Rocks
  • 24 Air Squats
  • 24 V-Ups
  • 24 Burpees

PULL-UP BAR / DIP BAR WORKOUTS + HOW TO IMPROVISE FOR PULL UP BARS AND DIP BARS

These workouts involve pull-ups and dips to step up strength gains from bodyweight workouts.  If you don’t have a pull up bar or dip bars available, considering picking up a compact suspension trainer (like the Pocket Monkii, Monkii Bars 2, or TRX) or use a sturdy table for improvised pull ups and two chairs for improvised dips. 

Click here to jump to our section on improvised pull-ups and improvised dips.


3 Rounds for Time: HSPU, Pull Ups, Sprints

  • (Complete all repetitions and runs, in order, as fast as possible)
  • 15 Handstand Push Ups
  • 15 Pull Ups
  • 400 Meter Run

21-15-9: HSPU, Dips, Push-Ups

  • (Complete 21 then 15 then 9 repetitions of each exercise in order, as quickly as possible)
  • Handstand Push Ups
  • Dips
  • Push Ups

20 Rounds for Time: Pull Ups, Push Ups, Squats, Sit-Ups

  • (Complete all repetitions, in order, as fast as possible)
  • 5 Pull Ups
  • 5 Push Ups
  • 5 Air Squats
  • 5 Sit-ups

5 Rounds for Time: Muscle Ups, Burpees

  • (Complete all repetitions, in order, as fast as possible)
  • 10 Muscle Ups
  • 20 Burpees

Note: Use a suspension trainer for improvised muscle ups or perform an equal number of improvised pull-ups and improvised dips.

15 Minute AMRAP: Pistols, HSPU, Pull Ups, Dips

  • (Complete all repetitions, in order, as fast as possible)
  • 5 Pistols
  • 5 Handstand Push Ups
  • 5 Pull Ups
  • 5 Dips

21-18-15-12-9: 90 Degree Pike Push-Ups, Muscle Ups, Pistols

  • (Perform 21 of each exercise then 18 then 15 then 12 then 9 of each round of exercise, as fast as possible)
  • 90 Degree Pike Push Ups
  • Muscle Ups
  • Pistols

Note: Use a suspension trainer for improvised muscle ups or perform an equal number of improvised pull-ups and improvised dips

5 Rounds, Every Minute on the Minute: Pull Ups, Push Ups, Sit Ups, Air Squats

  • (Start a new set of exercise at the start of every minute for 5 rounds total)
  • 10 Pull Ups
  • 10 Push Ups
  • 15 Sit Ups
  • 20 Air Squats

Chipper for Time: Burpees, Pull Ups

  • (Complete all repetitions, in order, as fast as possible)
  • 10 Burpees
  • 1 Pull-Up
  • 9 Burpees
  • 2 Pull-Ups
  • 8 Burpees
  • 3 Pull-Ups
  • 7 Burpees
  • 4 Pull-Ups
  • 6 Burpees
  • 5 Pull-Ups
  • 5 Burpees
  • 6 Pull-Ups
  • 4 Burpees
  • 7 Pull-Ups
  • 3 Burpees
  • 8 Pull-Ups
  • 2 Burpees
  • 9 Pull-Ups
  • 1 Burpees
  • 10 Pull-Ups
  • Burpees
  • Pull-Ups

15 Minute AMRAP: Burpees, Push-Ups, Pull-Ups, Sit-Ups

  • (In 15 minutes, perform as many rounds of the following exercises and rep count as possible)
  • 5 Burpees
  • 10 Push Ups
  • 5 Pull Ups
  • 10 Sit-Ups

3 Rounds for Time: Pull-Ups, Sprints

  • (Complete 3 rounds, all repetitions, in order, as fast as possible)
  • 30 Pull Ups
  • 400 Meter Run

300 reps for time (total for all exercises)

  • (Perform as many rounds as necessary to complete a total of 300 reps across all exercises following this scheme)
  • 20 seconds of pull-ups
  • 10 seconds of rest
  • 20 seconds of push-ups
  • 10 seconds of rest
  • 20 seconds of sit-ups
  • 10 seconds of rest
  • 20 seconds of squats
  • 10 seconds of rest

21 Minute AMRAP: Sprint, Max Pull-Ups, Max Push Ups

  • (Complete as many repetitions, in order, in 21 minutes. For pull-ups and push-ups, do not stop to rest.  Once you pause, move to the next exercise)
  • 200 Meter Run
  • Max set of pull Ups
  • Max set of Push Ups

Cindy (Benchmark WOD)

  • (Complete as many rounds as possible in 20 Minutes)
  • 5 Pull Ups
  • 10 Push-Ups
  • 15 Air Squats

Angie (Benchmark WOD)

  • (Complete all repetitions, in order, as fast as possible)
  • 100 Pull-Ups
  • 100 Push-Ups
  • 100 Sit-Ups
  • 100 Air Squats

Mary (Benchmark WOD)

  • (Complete as many rounds as possible in 20 minutes)
  • 5 Handstand Push Ups
  • 10 Pistols (Single Leg Squats)
  • 15 Pull-Ups

Barbara Benchmark WOD

  • (Complete 5 rounds all repetitions, in order, as fast as possible)
  • 20 pull ups
  • 30 push ups
  • 40 sit ups
  • 50 air squats

THE TOUGHEST BODYWEIGHT WODS

Tabata This (Improvised for No Equipment)

  • (Perform an Eight Round Tabata for Each of the following exercises)
  • Improvised Row (Perform as a Sumo Deadlift High Pull with an improvised weight, such as a backpack, water jug, or sandbag)
  • Air Squats
  • Pull-Ups
  • Push-Ups
  • Sit-Ups

How to Tabata: Perform 8 rounds of each exercise with each round consisting of 20 seconds of work and 10 seconds of rest for 4 minutes total time spent on each exercise

Jason (Hero WOD)

  • (Chipper, performed as fast as possible)
  • 100 Squats
  • 5 Muscle-ups
  • 75 Squats
  • 10 Muscle-ups
  • 50 Squats
  • 15 Muscle-ups
  • 25 Squats
  • 20 Muscle-ups

Notes on improvising: For Muscle Ups, Use a pocket suspension trainer or perform improvised pull-ups (on a sturdy table followed by improvised dips (on a pair of chairs)

Benchmark WOD Chelsea (Benchmark WOD)

  • (30 Minutes performing each exercise every minute, on the minute)
  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

Murph (Hero WOD)

  • (Chipper, performed in order as fast as possible)
  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

JT (Hero WOD)

  • (21-15-9Complete 21 then 15 then 9 repetitions of each exercise in order, as quickly as possible)
  • Handstand Push Ups
  • Ring Dips
  • Push-ups

Hero WOD Garrett (Hero WOD)

  • (3 Rounds for time)
  • 75 Air Squats
  • 25 Handstand Push Ups
  • 25 L Pull Ups
  • Note: If improvising without a pull up bar for L-Sit Pull Ups, perform table pulls ups and a 30 second aggregate L-Sit Hold per round (using 2 chairs)

20 Minutes AMRAP: Pull Ups, Push-Ups, Squat Jumps, V-Ups

  • (Complete as many rounds, in order, in 20 minutes)
  • 5 Pull Ups
  • 10 Push Ups
  • 10 Air Squat Jumps
  • 5 V-Ups

100 Burpee Pull-Ups + Toes to Bar As Fast As Possible

500 Burpee Pull Ups for Time

3 Rounds of as Many Repetitions As Possible in the Allotted Time

  • (Complete as many repetitions, in order, in the allotted time and rounds)
  • 30 Seconds: Air Squat and Tuck Jump
  • 15 Seconds Rest
  • 30 Seconds: hand release push-ups
  • 15 Seconds Rest
  • 30 Seconds: Bodyweight Bulgarian split squats (left)
  • 15 Seconds Rest
  • 30 Seconds: Bodyweight Bulgarian split squats (right)
  • 15 Seconds Rest
  • 30 Seconds: Mountain Climbers
  • 15 Seconds Rest
  • 30 Seconds: Burpees

Chipper For Time: (Too beastly to list….)

  • (Complete all repetitions, in order, as fast as possible)
  • 400 Meter Run
  • 4 Rounds of:
    • 5 Pull-Ups
    • 10 Push-Ups
    • 15 Air Squats
  • 3 Rounds of:
    • 5 Pull-Ups
    • 10 Push-Ups
    • 15 Air Squats
  • 2 Rounds of:
    • 5 Pull-Ups
    • 10 Push-Ups
    • 15 Air Squats
  • 1 Round of:
    • 5 Pull-Ups
    • 10 Push-Ups
    • 15 Air Squats

EXERCISE DEMOS

SIT-THROUGHS

BURPEE PULL-UPS

TIPS FOR MAKING YOUR CROSSFIT BODYWEIGHT WODS EFFECTIVE

  • For a maximally effective workout, pace yourself.  Aim for a level of intensity in which you can achieve the same number of reps per exercise in every round, then, the next time you do the workout, aim for one more rep
  • If you want a little resistance, wear a tough backpack with weight in it or a weighted vest

HOW TO IMPROVISE IF YOU DON’T HAVE A PULL UP BAR, DIP BAR, OR OTHER EQUIPMENT

Improvised Pull Ups

In place of pull-ups I recommend getting a minimalist suspension trainer.  The best I’ve found is to build this suspension trainer and the next best options are the Pocket Monkii, Monkii Bars 2 for travelers and the bulkier but awesome TRX if you’re working out at home or a nearby park.

If buying a suspension trainer is out of the question, find a sturdy table, lay underneath, grab the lip of the table, and pull doing an improvised row.  If this exercise doesn’t offer enough resistance, consider doing it one handed.

Improvised Dips

To do dips with minimal equipment, my first recommendation is, again, to build this suspension trainer and the next best options are the Pocket Monkii, Monkii Bars 2 for travelers and the bulkier but awesome TRX if you’re working out at home or a nearby park.

If building or purchasing a suspension trainer  is out of the question, then place two sturdy chairs next to each other shoulder width apart and use these as improvised platforms for placing the palms on during dips.

Scaling Handstand Push Ups

If you are still building up the strength and stamina to do several handstand push-ups, replace the handstand push-ups with scaled pike push-ups.  To do these, bend at the hips, keeping the upper body and legs as straight as possible, placing the hands on the ground, then push in a modified/scaled handstand push up.  To increase difficulty of the pike push up, elevate the legs onto a chair, box, stairs, or other surface.

Performing Muscle Ups Without Equipment and Scaling

If you do not have the equipment to perform muscle ups (a pull-up bar or rings) consider purchasing or building the suspension trainers above so that you can perform the muscle up movement anywhere.

If you do not have a suspension trainer available then perform an equal number of improvised pull-ups and improvised dips for every muscle up.

EQUIPMENT I RECOMMEND FOR HOME, OUTDOOR, AND TRAVEL WORKOUTS

Bodyweight workouts are amazing even without any equipment.  However with a small amount of equipment, we can step up the intensity and strength gains of our workouts at home and while traveling.  These are the essential pieces of home workout equipment I recommend for the best Crossfit bodyweight WODs possible.

Every piece of equipment here I currently own, use frequently, and highly recommend because they’re all durable, cheap, and effective.

For a Home Gym

For Travel, Home, and Outdoor Workouts

OR

AND

Click here to read more about setting up a cheap, portable workout kit

HOW TO MAKE YOUR OWN BODYWEIGHT CROSSFIT WORKOUT AT HOME

  1. Pick 2 to 5 Exercises (listed below)
  2. Pick a manageable number of reps per set
  3. Pick a format
    1. AMRAP in 20 Minutes
    1. AMRAP in 30 Minutes
    1. 21-15-9
    1. 21-18-15-12-9
    1. 3, 4, or 5 Rounds for time

Tips for maximizing a bodyweight HIIT workout

  • Limit the workout to 20 minutes
  • Aim to keep your heartrate up and rest periods short (between 15 and 60 seconds)

BODYWEIGHT CROSSFIT WORKOUT EXERCISES

Low Intensity

  • Push Up
  • Air Squat
  • Lunges
  • Russian Twists
  • Longer Runs (1000 meters+)
  • Superman Holds
  • Hollow Rocks

Medium Intensity

  • Air Squat Jumps
  • Air Squat + Tuck Jumps
  • Jump Alternating Lunges
  • Mountain Climbers
  • Bodyweight Bulgarian Split Squats
  • Shrimp Squats
  • Hand Release Push Ups
  • Sit-Throughs
  • V-Ups
  • Burpees
  • Pull-Ups
  • Dips
  • Suspension Trainer Muscle Ups
  • Pike Push Ups
  • Piked 90 Degree Push Ups
  • Sprints (100 meter, 200 meter, 400 meter, 800 meter)

High Intensity

  • L-Sit
  • Toes to Bars
  • Burpee Pull-Ups
  • Burpee Muscle Ups
  • Pistols (Single Leg Squats)
  • Muscle Ups
  • Handstand Push Ups
  • 90 Degree Push Ups

By picking up these two pieces of equipment (parallettes, suspension trainer, and a couple high quality resistance bands) you open up options to endless other workouts.

Check out these articles to see what other great workouts are possible at home and on the road with these few pieces of workout kit

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