201 CrossFit Workouts You Can Do At Home (+PDF)

07 Jan 2018

I have put together a list of 201 CrossFit inspired workouts that you can do anywhere as they don’t require any equipment. All workouts (WODs) are highly challenging and should give you a great workout if you don’t have to visit a gym. If you like the WODs and want more, you can download mine iOS/Android app where you will find over 2000 Travel WODs.
This workouts are not substitute of full CrossFit workouts, they are just collection of bodyweight WODs that you may do if you don’t have access to the gym. If you want to start with a CrossFit, check the offical site for more information.

CrossFit Workout (WOD)

If you have never done CrossFit you probably wonder what is the WOD? The WOD stands for Workout Of the Day.

How to use this list?

You already know what is the WOD, so just pick one random WOD from the list and do it as your workout of the day. For most people only one WOD performed at high intensity is really enough. If you still feel fresh after you have finished a WOD, you have probably A) done it too slowly = low intensity, so try to go faster next time or B) you are doing CrossFit for a few years, in this case just pick as many WODs as you need to have a good workout!

Types of the WODs

There are 3 basic types of the CrossFit workouts:

  • AMRAP

    As Many Rounds/Reps As Possible

    You have set time limit, for example, 20 min AMRAP is a 20 min workout and your goal is to repeat the workout for that time and try to finish as many reps and/or rounds as possible.

  • RFT and For Time

    Rounds For Time

    Both these workouts are for time. Your goal is to finish them as fast as possible. For time workout is just 1 timed round while RFT is multiple rounds for time. The workout ends when you finish all the reps.

  • EMOM

    Every Minute On The Minute

    The EMOM is special kind of the workout where your goal is to do a set work at the start of each interval. It is a habit that if the WOD is just EMOM that it is 60 second interval and if interval should be different then it is specified in the workout.
    EMOM workouts are here to help you practice the movements or to learn how to push the pace. If the EMOM is too hard, just decrease the reps.
    If you want to learn more about EMOMs, check out my other article 222 EMOM WODs for Beginners

Movement Demos

If you are not sure how some of the movements look like, you may want to check out my demo videos where you can find out how all the bodyweight movements used in this list looks like. The most movements are very common like burpees, push ups or air squats but I have included a few that you have probably didn’t saw before like tuck jumps or jump overs, both these movements doesn’t required any equipment and creates high power output so your workout will be highly intensive even without equipment.

Get is as PDF or check the WODs below!

Random WOD from the list

20 Min AMRAP

1,2,3,..+1 Strict HSPU
2,4,6,..+2 Pistols
3,6,9,..+3 Burpees

5 RFT

18 Sit Ups
6 Strict HSPU

5 RFT

100m Burpee + Jump
100m Walking Lunges

 

For Time

100 Pistols

For Time

60 Lunges
50 Sit Ups
40 Air Squats
30 Push Ups
20 HSPU

For Time

100 Air Squats
30 HSPU
100 Air Squats

 

For Time

50 Burpees
5 Round of (
10 Push Ups
10 Air Squats)

5 RFT

50 Burpees
3 Min Rest

Death By

Burpees Tuck Jumps
1. Min 1 Burpee TJ
2. Min 2 Burpee TJs
…
X. Min X Burpee TJs

 

5 Rounds

30 Jump Overs
20 Burpees
30 Jump Overs
2 Min Rest

8 RFT

4 Strict HSPU
8 Burpee Jump Over

1 RFT

50 Burpee
50 Push Up
50 Jumping Jack
50 Sit Up
50 Air Squats

4 RFT

40 Jump Over
40 HSPU
40 Pistols
40 Burpees

20 Min EMOM

Min 1: 15 Burpees
Min 2: 20 Pistols
Min 3: 25 Push Ups
Min 4: Rest

For Time

50 Sit Ups
50 Burpees
50 Sit Ups

 

12 RFT

6 Burpees
6 Sit Ups
6 Jump Over
6 Push Ups

12 Min AMRAP

50 Burpees
30 Pistols
10 HSPU

15 Min EMOM

1.Min: 5 Burpees+15 Sit Ups
2.Min:5 Burpees+15 Air Squats
3.Min:5 Burpees+10 Push Ups

 

25 Min AMRAP

8 HSPU
8 Tuck Jumps

10 RFT

20 Burpees
Rest
1:1 Work:Rest Ratio

6 RFT

30 Push Ups
60 Lunges

 

10 RFT

15 Air Squat
7 Tuck Jumps

4 RFT

30m Bear Crawl
30 Push Ups

20 RFT

6 Burpees
9 Strict HSPU

 

For Time

30 HSPU
60 Pistols
30 HSPU

3 Rounds For Max Reps

1 Min Push Ups
1 Min Sit Ups
1 Min Air Squats
1 Min Rest

5 RFT

15 Push Ups
15 Air Squat
15 Sit Ups
15 Jumping Jacks
60s Handstand Hold

 

4 RFT

25m Bear Crawl
15 Push Ups

3 RFT

25 Push Ups
50 Lunges

Every 2 Min For 20 Minutes

20 Air Squats
20 Burpees

 

For Time

75 HSPU
EMOM 5 Burpees

8 RFT

10 Push Ups
20 Sit Ups

10 Rounds of

10 Burpees
20 Push Ups
1 Min Rest

 

For Time

150 Sit Ups
75 Push Ups
150 Air Squat
75 Push Ups
150 Sit Ups

15 Min AMRAP

15 HSPU
25 Pistols
35 Air Squats
+ 10 reps each exercise/round

For Time

16 Burpees
16 Pistols
Max Set of HSPU
Until you finish 100 HSPU

 

Death by

5 Burpees
X Air Squats
X Push Ups

Add + 1 of each / round

10 Min AMRAP

5-10-15-… Air Squats
10 Push Ups

10 RFT

10 Pistols
10 Tuck Jumps

 

5 RFT

10 Strict HSPU
40 Pistols

5 RFT

50 Air Squats
50 Jump Over

3 RFT

1 Min Push Ups
1 Min Air Squats
1 Min Sit Ups
1 Min Burpees
1 Min Rest

 

5 RFT

1 Min Push Ups
1 Min Air Squats
1 Min Sit Ups
1 Min Pistols
1 Min Rest

For Time

10-9-8-…-2-1 Burpees
10×15 Push Ups

5 RFT

20 Jump Over
15 Burpees

 

12 Min AMRAP

50 Air Squat
30 Push Ups
15 Burpees

5x Every 2 Minutes

20 Burpees
Max Reps Push Ups

EMOM

14 Burpee Tuck Jumps

As long as you can

 

2 RFT

24 Push Ups
24 Air Squat
24 Sit Ups
24 Jumping Jacks
48s Handstand Hold

6 RFT

20 Pistols
20 Burpees

For Time

1000m Walking Lunges

 

For Time

75 Sit Ups
75 Push Ups
75 Air Squat
75 Push Ups
75 Sit Ups

5 RFT

100 foot HS Walk
30 Pistols

For Time

50-40-30-20-10 Air Squats
25-20-15-10-5 Jump Over

 

16 Min AMRAP

12 Burpees
24 Sit Ups
48 Air Squats

10 Min AMRAP

10 Pistols
5 HSPU

For Time

60 Burpees
120 Pistols
60 Push Ups
120 Air Squats

 

For Time

100 Jump Over
50 Push Ups
40 Air Squats
30 HSPU
Chipper, go back up, HSPU 1x

For Time

60 HSPU
40 Burpees
60 Pistols

3 Rounds For Max Reps

1 Min Push Ups
1 Min Sit Ups
1 Min Air Squats
1 Min Burpees
1 Min Rest

 

3 RFT

15 Burpees
10 HSPU

For Time

100 Jump Over
80 Sit Ups
60 Lunges
40 Burpees

20 Min AMRAP

1m-2m-3m-…-Xm (+1m)
Unbroken Handstand Walk

 

5 RFT

6 Strict HSPU
12 Jump Overs

8 RFT

14 Pistols
14 Push Ups

3 RFT

30 Air Squat
30 Tuck Jumps
30 Pistols

 

For Time

150m Handstand Walk

For Time

50 Pistols
40 HSPU
30 Burpees

20 Min AMRAP

40 Lunges
40 Sit Ups
40 Air Squats

 

For Time

50 Burpees
50 HSPU
50 Burpees
EMOM: 10 Air Squats

30 Min EMOM

1. Min: 15 Burpees
2. Min: 30 Air Squats
3. Min: 20 Push Ups

3 RFT

20 Pistols
20 Burpees

 

For Time 21-15-9-6-3

Strict HSPU
Pistols
Burpees

For Time

1600m Walking Lunges

7 RFT

5 Wall Climbs
7 Tuck Jumps
9 Sit Ups

 

For Time

100m Handstand Walk

30 Min EMOM

1. Min: 15 Burpees
2. Min: 15 Air Squat+15 Sit Up
3. Min: 20 Push Ups + Lunges

5 RFT

8 Strict HSPU
8 Burpee Jump Over

 

24 Min AMRAP

16 HSPU
32 Tuck Jumps

20 RFT

10 Jump Over
10m Broad Jump

3 RFT

40 Air Squats
20 HSPU

 

20 Min AMRAP

20 Lunges
25 Sit Ups
30 Air Squats

5 RFT

20 Pistols
60 Sec Plank

7 Min AMRAP

Target Burpees

 

For Time

15-12-9-12-15 Push Ups
15-12-9-12-15 HSPU
15-12-9-12-15 Burpees

20 Min AMRAP

10 Lunges
15 Sit Ups
20 Air Squats

For Time

75 Air Squats
50 Burpees
25 HSPU

 

5 RFT

25 Air Squats
5 Strict HSPU

For Time

60 Burpees
180 Air Squats
60 Burpees

3 RFT

20 Burpees
15m Handstand Walk

 

5 RFT

4 Strict HSPU
16 Lunges
16 Burpees

For Time

50 Push Ups
150 Air Squat
50 Push Ups

10 Rounds of

10 Burpees
20 Push Ups
30 Air Squats
1 Min Rest

For 45 Minutes

Practice any of the following
Handstand
Handstand walk
Press To Handstand

20 Min AMRAP

1,2,3,..+1 Strict HSPU
2,4,6,..+2 Pistols

20 Min AMRAP

15 Burpees
1 Min Rest
30 Burpees
1 Min Rest
+15 Burpees/round until end

 

For Time

50-40-30 Air Squats
100-80-60 Jump Over

5 RFT

50 foot HS Walk
30 Pistols

For Time

125 Air Squats
75 Burpees
50 HSPU

 

20 Min AMRAP

2 Strict HSPU
4 Burpees
8 Pistols

5 RFT

20 Push Ups
20 Sit Ups
20 Air Squats

Death By

Burpees
1. Min 1 Burpee
2. Min 2 Burpees
…
X. Min X Burpees

 

For Time

12-9-6 Strict HSPU
12-9-6 Burpee Jump Over

3 RFT

50 Pistols
18 Strict HSPU

12 Min AMRAP

9 Burpees
12 Push Ups

 

5 RFT

10 HSPU
25 Air Squats
50 Sit Ups

20 Min AMRAP

10 Burpees
1 Min Rest
20 Burpees
1 Min Rest
+10 Burpees/round until end

For Time

90 Pistols
60 HSPU
30 Burpees

 

For Time

50 HSPU
50 Pistols
25 HSPU

For Time

100-60-20 Sit Ups
100-60-20 Air Squats

10 RFT

10 Push Ups
10 Sit Ups

 

“Marguerita” 50 RFT

1 Burpee
1 Push Up
1 Jumping Jack
1 Sit Up
1 Handstand

For Time

50 Jump Over Burpees
5 Rounds Of (
20 Tuck Jumps
10 Push Ups)
50 Jump Over Burpees

For Time

200m Burpee Broad Jump

 

10 RFT

10 Air Squat
15 Tuck Jumps

5 RFT

20m Handstand Walk
20m Bear Crawl

15 Min AMRAP

20 Push Ups
50 Air Squats

 

For Time

60 Pistols
60 Air Squats
60 Pistols

Death By

Burpees
1. Min 1 Burpee + 1 Air Squat
2. Min 2 Burpees + 2 Air Sq
…
X. Min X Burpees + X Air Sq

20 Min EMOM

1.Min: 21 Sit Ups
+ Max Push Ups
2.Min: 21 Sit Ups
+ Max Air Squats

 

For Time

50 Jump Over
40 Sit Ups
30 Lunges
20 Burpees

4 RFT

20 Jump Over
30 Sit Ups

5x Every 5 Min For Time

10x (5+5m) Shuttle Run
14 Pistols
14 Burpees
10x (5+5m) Shuttle Run

 

For Time

50 Push Ups
100 Sit Ups
150 Air Squats

15 Min EMOM

1.Min: 10 Burpees+10 Sit Ups
2.Min: 10 Burpees+10 Air Squats
3.Min: 10 Burpees+10 Push Ups

5 RFT

150m Burpee + Jump
150m Walking Lunges

 

Find

Max Unbroken Handstand Walk

5 RFT

10 Strict HSPU
20 Pistols
1:1 Work:Rest

12 Min AMRAP

80 Burpees
50 Pistols
10 HSPU

 

3 RFT

50 Lunges
15 Burpees
50 Push Ups

For Time

10-20-…-90-100 Sit Ups
15 Burpees

For Time

100 Push Ups
100 Sit Ups
100 Air Squats

 

5 RFT

20 HSPU
50 Air Squats
70 Sit Ups

For Time

50 Burpees
125 Sit Ups
50 Burpees

3x Every 5 Min For Time

10x (5+5m) Shuttle Run
28 Pistols
14 Burpees
10x (5+5m) Shuttle Run

 

For Time

150m Shuttle Run (5m+5m)
25 Burpees
150m Shuttle Run (5m+5m)
25 Burpees

8 RFT

40 Lunges
40 Jump Overs

For Time

75-50-25 Push Ups
75-50-25 Air Squats

 

For Time

80-60-40-20 Sit Ups
80-60-40-20 Air Squats

10 Min AMRAP

10m Handstand Walk
10 Pistols

8 Min AMRAP

8 Pistols
8 HSPUs

 

10 RFT

5 Pistols
5 Burpees
5 Jump Over
5 HSPU
45 Sec Rest

For Time

25 Burpees
25 HSPU
25 Burpees
EMOM: 10 Air Squats

4 RFT

40 Pistols
60 Sec Plank

 

For Time

10-9-8-…-2-1 Burpees
10 Push Ups

4 RFT

50 Lunges
50 Jump Overs

4 RFT

40 Jump Overs
15 HSPU

 

For Time

50m Handstand Walk
Each time you break do
5 Burpees

10 Min AMRAP

5 Strict HSPU
10 Burpees
15 Air Squats

8 RFT

20 Jump Over
10 Sit Ups

 

For Time

50 Jump Over
50 Push Ups
50 Air Squats
50 HSPU
Chipper, go back up, HSPU 1x

12 Min AMRAP

12 Strict HSPU
12 Burpees
12 Air Squats

5 RFT

25 Jump Over
10 Burpees

 

5 Rounds of

Max Distance Handstand Walk

18 Min AMRAP

15 Jump Overs
9 Push Ups
3 HSPU

10 RFT

7 Burpees
14 Push Ups
21 Air Squats

 

3 RFT

30 Pistols
60 Sec Plank

10 Rounds of

15 Burpees
15 Push Ups
1 Min Rest

3 RFT

50 Burpees
25m Handstand Walk

 

For Time

70 Burpees
5 Round of (
20 Push Ups
20 Air Squats)

6 RFT

10 Pistols
6 Deficit HSPU

For Time

100 Air Squats
30 Burpee Jump Over

 

12 RFT

50 Air Squat
25 Push Ups

For Time

60 Pistols
120 Air Squats
60 Pistols

12 Min AMRAP

24m Broad Jump
12 Pistols

 

For Time

50-40-30-20-10 Lunges
10-20-30-40-50 Push Ups

5 RFT

20 Pistols
20 HSPU
3 Min Rest

Each round for time

5 RFT

30 Burpees
2 Min Rest

 

5 RFT

21 Sit Ups
14 Push Ups

For Time

50 Air Squats
50 HSPU
50 Air Squats

7 RFT

35 Air Squats
7 HSPU

 

For Time

20 Jump Over Burpees
5 Rounds Of (
10 Tuck Jumps
10 Push Ups)
20 Jump Over Burpees

2 RFT

50 Lunges
50 Push Ups
25 Burpees

5 RFT

6 Strict HSPU
10 Pistols

 

10 Rounds of

Max Distance Handstand Walk
Rest as needed

16 Min AMRAP

4 Strict HSPU
8 Burpees
16 Pistols

5 RFT

10 Strict HSPU
20 Burpees

 

7 Min AMRAP

4 Pistols
6 HSPUs

Every 2 Min For 20 Minutes

20 Pistols
15 Burpees

For Time

150 Air Squats
50 Burpee Jump Over

 

For Time

100m Shuttle Run (5m+5m)
50 Burpees
100m Shuttle Run (5m+5m)

For Time

100 Burpees

4 RFT

24 Lunges
20 Push Ups
16 Burpees

 

For Time

400m Burpee Broad Jump

12 RFT

10 Pistols
6 Deficit HSPU

3 RFT

50 Air Squats
40 Sit Ups
30 Push Ups

14 Min AMRAP

21 Jump Over
14 Push Ups

7 RFT

15 Burpees
15 Jump Overs
15 Air Squats

Death by

3 Burpees
X Air Squats
X Push Ups

Add + 2 of each / round

 

For Time

50 HSPU
40 Burpees
30 Pistols

For Time

100m Handstand Walk
Each time you break do
5 Burpees

7 RFT

21 Sit Ups
14 Push Ups

 

For Time

30 Burpees
40 Pistols
50 Push Ups
60 Air Squats

For Time

150m Handstand Walk
Each time you break do
3 Burpees

5 RFT

100 ft Bear Crawl
100 ft Broad Jump

 

15 Min AMRAP

7 Jump Over
7 Push Ups

6 Min AMRAP Burpees

2 Min Rest
4 Min AMRAP Burpees
1 Min Rest
2 Min AMRAP Burpees

24 Min AMRAP

12 HSPU
24 Tuck Jumps

 

20 Min EMOM

Min 1: 15 HSPU
Min 2: 20 Pistols
Min 3: 25 Push Ups
Min 4: Rest

15 Min AMRAP

35 Air Squats
25 Jump Over
15 Burpees

3 Rounds

40 Jump Overs
20 Burpees
40 Jump Overs
1 Min Rest

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