8 Cross Training WODs to do at home

At some point, and for whatever reason, everyone has had to train at home. The problem comes when all the WODs we see are with pieces of equipment we don't have access to.

In this post, we are going to show you 8 CrossFit WODs to do at home. Let’s go!

Why train at home?

Training at home has many advantages:

By using your own body weight, it helps you taper your workouts.
It is more convenient, as you save time in commuting.
You have more freedom in your schedule.
You can adapt the training to your needs and tastes.

There are several effective workouts to do at home without equipment that you should get familiar with. These are the terms we will use:

✅ AMRAP: AS MANY ROUNDS AS POSSIBLE. As many rounds as possible must be completed within a given timeframe.

✅ TABATA: workout of 8 rounds lasting 20 seconds each, with the highest number of repetitions, with 10 seconds of rest between them.

✅ EMOM: EVERY MINUTE ON MINUTE. Start the exercise on the minute and do the recommended repetitions. The time left over from that minute once you have finished the repetitions is for rest. Start again on the next minute.

✅ FOR TIME: there is a set number of repetitions to be done and which you will perform in the time you need.

Here are some of my favorites sorted by level.

4 CrossFit WODs for Beginners at Home

WODs for beginners or for those looking for a less demanding workout.

WOD 1: Push-ups, squats, and sit-ups.

This WOD consists of 6 rounds:

10 push-ups (you can do them with your knees on the floor if you need to).
15 V sit-ups.
20 jump squats.

This is a very simple workout where you will work both upper body, lower body, and core. It's a very complete WOD that won't take you long to finish.

WOD 2: Burpees, push-ups, and lunges

16 minutes AMRAP:

10 burpees.
15 push-ups.
20 lunges.

As mentioned above, AMRAP is a type of exercise in which you do as many rounds as possible in the given time. This WOD in particular will make your legs and shoulders burn when you're done.

WOD 3: Push-ups, burpees, sit-ups, and squats

This WOD is an EMOM in which we will work for 20 minutes and do 5 rounds of the 4 exercises mentioned above. We will only rest during the seconds we have left after performing the recommended repetitions.

20-minute EMOM:

Minute 1: 15 push-ups.
Minute 2: 10 burpees.

Minute 3: 15 sit-ups.
Minute 4: 20 squats.

WOD 4: Burpee and push-up fest

This WOD hardly needs any space to be done and consists of only 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.

Alternate 1-10, 2-9, 3-8... burpees and push-ups until you reach 10 burpees and 1 push-up. No rest.

Four advanced CrossFit WODs you can do at home

If you found the previous ones easy, here are some more exercises that will further test your fitness. Only suitable for those who are used to demanding workouts.

WOD 5: FAT AMY