We could use water jugs, broomsticks, and make bands with elastic t-shirts, but why should we complicate things like that if there are workouts that don't require material?
In this blog we are going to show you 8 CrossFit WODs to do at home . Go for it!
Why train at home?
For some time now, training at home has been a routine that has more and more followers. And, with the situation we are experiencing, it is difficult to adhere to a routine or avoid crowds at the gym. But that doesn't have to be an excuse.
Training at home has many advantages:
- By working with your body weight, it helps offload the work of your workouts .
- It is more comfortable , since you save time traveling.
- You have more freedom of schedule .
- You can adapt the training to your needs and tastes.
Depending on your level, you can do more or less intense exercises. Personally, when I train at home, I like to do shorter WODS but more attempts. This way I train effectively without taking up a lot of time.
There are several effective workouts to do at home without equipment that you should familiarize yourself with. These are the terms we are going to use:
✅ AMRAP: AS MANY ROUNDS AS POSSIBLE. In a given time you have to do as many rounds as possible
✅ TABATA: e training of 8 series of 20 seconds each, with the greatest number of repetitions, with 10 seconds of rest between them.
✅ EMOM: EVERY MINUTE ON MINUTE. Start the exercise in the minute and perform the recommended repetitions. The remaining time of that minute once you have finished the repetitions is rest. It starts again in the next minute.
✅ FOR TIME : there is a fixed number of repetitions to complete and that you will perform in the time necessary.
Below I show you some of my favorites categorized by level.
4 CrossFit Wods at home for beginners
Wods for beginners or for those looking for less demanding training.
WOD 1: Push-ups, squats and abdominals.
This wod consists of 6 series:
- 10 push-ups (you can do them with your knees on the floor if you need to).
- 15 V-shaped abs.
- 20 jump squats.
It is a very simple workout where you will work both the upper body, lower body and core. It is a very complete WOD that will not take you long to finish.
WOD 2: Burpees push-ups and lunges.
16 minutes AMRAP:
- 10 burpees.
- 15 push-ups.
- 20 strides.
As we mentioned previously, AMRAP is a type of exercise that consists of doing as many rounds as possible in the given time. This WOD, in particular, will make your legs and shoulders burn when you finish.
WOD 3: Push-ups, burpees, sit-ups and squats.
This WOD is an EMOM where we will work for 20 minutes. and we will perform 5 rounds of the 4 exercises mentioned. We will only rest the seconds we have left after performing the recommended repetitions.
20 minutes EMOM:
- Minute 1: 15 push-ups.
- Minute 2: 10 burpees.
- Minute 3: 15 sit-ups.
- Minute 4: 20 squats.
We will work lower body, upper body, core and a lot of cardio. Will you be able to last the 20 minutes?
WOD 4: Burpee and Push-Up Festival
This wod hardly needs any space to do and only consists of two exercises. For time:
- 1-2-3-4-5-6-7-8-9-10 burpees.
- 10-9-8-7-6-5-4-3-2-1 push-ups.
We alternate 1-10, 2-9, 3-8,… burpees or push-ups until we reach 10 burpees and 1 push-up. There is no rest.
4 Advanced CrossFit WODs You Can Do at Home
If the previous ones seemed affordable to you, here we introduce more exercises that will test your physical fitness. Only suitable for those who are used to demanding training.
WOD 5: FAT AMY
I think this is one of the most tiring WODs I have ever done, but also one of the most effective. Originally, FAT AMY is a kettlebell workout, but we have modified it and changed it to push-ups to make it a WOD without equipment .
- 50 squats.
- 10 burpees.
- 40 sit-ups.
- 10 burpees.
- 30 strides.
- 10 burpees.
- 20 push-ups.
- 10 burpees.
- 10 bear crawl.
- 10 burpees.
- 20 push-ups.
- 10 burpees.
- 30 strides.
- 10 burpees.
- 40 sit ups.
- 10 burpees.
- 50 squats.
WOD 6: AMRAP Squats and Push-Ups
A new wod to enjoy squats and push-ups to the fullest. AMRAP in 20 minutes:
- 20 squats.
- 10 push-ups.
- 30 squats.
- 20 push-ups.
- 40 squats.
- 30 push-ups.
- 50 squats.
- 40 push-ups.
You add 10 repetitions to each exercise until you complete the 20 minutes. Good work on both the upper and lower body. After doing this training you will not miss the Thrusters.
WOD 7: Burpees and endless squats.
A simple but effective wod. If after this WOD you don't want to skip until your first breakfast, repeat it! For time:
- 50-40-30-20-10 burpees.
- 100-90-80-70-60 squats.
WOD 8: MURPH PICSIL
We have decided to call this wod that. It consists of 5 rounds:
- 100 burpees.
- 20 push-ups.
- 40 pike push-ups.
- 60 squats.
- 100 burpees.
And with this little gem we say goodbye. If you are able to do any of the training that We have proposed it to you, leave it in the comments. And don't forget, “FLY IN EVERY HOUSE”
