Many people think that building muscle, strength or endurance depends on going to fitness centers and providing equipment and spending a lot of money, but there are bodyweight exercises that dispense with all of this that’s why I’ll share the best CrossFit wod without equipment.
Bodyweight exercises are more than effective, you can build good fitness and get a slim and healthy athletic body.
Let’s discover the best CrossFit exercises that can be done without equipment and only at home.
No equipment (full body workouts)
First, I will present to you the full-body no-equipment exercises that can only be done at home as part of your daily routine, and then I will present the best no-equipment CrossFit exercises.
shoulder workouts
- 20 Chest expansions.
- 20 Arm chops.
- 20 Side arm raises.
- 20 sec Raised arm hold.
- 20 Arm scissons.
- 20 sec Raised arm hold.
Sets: 3
Rest: 1 min
arm workouts
- 10 Push Up.
- 20 Punches
- 10 Tigh taps
- 10 Shoulder taps
- 20 Overhead punches
- 10 Tricep Push-Ups
Sets: level 1: 3 / level 2: 5 / level 3: 7
Rest: 50 sec between sets
upper body workouts
- 5 Knee Push-Ups with plus
- 10 Y,T,I raises each
- 10 Bodyweight tricep extensions
- 20 Tricep pulses
- 10 Plank pulses
- 10 Supermans with arm extension
- 10 Plank to downward dog toe taps
Timing : 15 min / as many rounds as possible
Rest : Have 1 min when you need to
back workouts
- 5 Diver Push Ups
- 10 Half squat rows
- 10 Double chest expansions
- 10 Lawnmowers
- 10 Forward bends
- 10 Wall arm sides
Sets: level 1: 3 / level 2: 5 / level 3: 7
Rest: 2 min
chest workouts
- 10 Incline Push Ups
- 10 Push Ups
- 10 Tap Push Ups
- 10 Narrow Push Ups
- 10 Pike Push Ups
- 10 Decline Push Ups
Sets: level 1: 3 / level 2: 5 / level 3: 7
Rest: 1 min
leg workouts
- 10 Squats
- 10 Split squats
- 10 Lunges
- 10 Standing leg raises
- 10 Climbers
Sets: level 1: 3 / level 2: 5 / level 3: 7
Rest: 1 min or 2
ab workouts
- 15 Knee crunches
- 15 Cross crunches
- 15 Leg raises
- 25 Cycling crunches
- 25 Flutter kicks
- 15 Heel touches
- 1 min Elbow plank
Sets: level 1: 3 / level 2: 5 / level 3: 7
Rest: Up to 2 min
CrossFit workout without equipment
All of these exercises do not need equipment and do not require a large space and can be done anywhere, at home, in the backyard, or even during travel or trips. You will not give up exercising, and there is no excuse that prevents you from doing exercises.
Benefits of CrossFit wod without equipment
You will benefit from these exercises effectively, there are many people who have been able to achieve the goal of getting fit, gaining endurance, or at least staying healthy and having an athletic body.
- You don’t need equipment.
- It can be done anywhere.
- It does not require high fitness.
- Not very expensive.
- You can lose weight if you are overweight.
- You can build a strong body.
- It does not require more time.
55 CrossFit Wod without equipment
1. HELEN
- Run 400 meters
- 21 bottle swings
- 12 pull-ups
WOD TYPE FTW : 3 rounds for time / For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
2. SUPER LEGS
This exercise focuses on the feet and thighs, you will have strong and very coordinated muscles.
- 20 Air squats
- 20 Alternating lunges
- 20 Alternating split squat jumps
- 10 Squat jumps
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
3. LIVING ROOM MASH
This exercise targets the chest area and abdominal muscles, although it consists of two movements, it is effective in expelling fat and gaining abdominal and chest muscles.
- 1 Push Up
- 1 V Up
- 2 Push Up
- 2 V Up
Rule: Add 1 Push Up and 1 V Up every minute
WOD TYPE: EMOM/ every minute on minute , do as long as possible
Guide: Choose the number of repetitions you must do each minute, then add 1 Push Up and 1 V Up in the next minute.
Note: If you complete the required number of repetitions in less than a minute, use the remaining time to rest.
4. HIT IT HARD
This exercise targets the muscles of the abdomen, chest and lower part of the body, it needs some speed in performance and is very effective in gaining strong and skinny legs.
- 20 Squats
- 20 Push Ups
- 20 Sit Ups
WOD TYPE: AMRAP/ as many rounds/reps as possible
WOD Timing: 25 min
Guide: you should complete a full round and take a short time to rest and do as many reps as you can in 25 min.
5. IT’S A TRAP
This exercise makes you gain incredible endurance, raises the heart rate and improves performance in CrossFit boxes, because it contains running exercise and there are studies that say running improves the performance of athletes inside CrossFit boxes.
- 100 Burpees / FTW: For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
- 200 Meter run to start, again and again every 2 min
6. MARATHON (LITE)
This exercise usually consists of weight exercises, running and cardio, since we only want exercises without equipment, I cut the weights exercises to become a great cardio exercise in improving endurance and doing more inside the CrossFit box.
- 200 Meter run
- 20 Hand release Push Ups
- 200 Meter run
- 20 Sit Ups
- 200 Meter run
- 20 Air squats
- 200 Meter run
- 20 Box jumps (24/20 in)
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
2 Rounds
7. HIDALGO (LITE)
Also HIDALGO exercise, there are those who include weight exercises on it, but I modified it to become a wonderful cardio exercise and very effective in improving performance and gaining fitness.
- 1 Km run / rest 1 min
- 30 Air squats
- 20 Box jumps
- 20 Walking lunges
- 20 Box jumps
- 30 Air squats
- Rest 1 min / 1 Km run
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
8. MURPH
We have already talked about the MURPH exercise, it is a good military exercise and it also contains running exercise, pull-up exercise and push-up exercises, and this is what makes it one of the great exercises in gaining endurance and building a high fitness.
- 1.5 Km run
- 25 Pull Ups ( you can do more if you want)
- 100 Push Ups
- 100 Squats
- 1.5 Km run
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
9. SMALL
Small is a good morning exercise to start the day full of energy and vitality because it will not take you long if you have the necessary fitness and sufficient determination.
- 800 Meter run
- 45 Burpees
- 40 Box jumps
- 800 Meter run
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
2 or 3 Rounds for best results
10. GARRETT
Military training, this exercise requires some challenge and fitness because it may seem easy but it is not so you should try to do 3 successful sessions for better results.
- Warm Up : 15-25 Jumping jacks
- 70 Squats
- 20 Ring handstand Push Ups
- 20 Pull Ups
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
3 Rounds for best results
Know why it’s important to warm up before Crossfit training
11. HIIT TRAINING
This is an exercise that is not included in Wod CrossFit exercises but is modified to be a high intensity exercise, and it is also effective in strengthening the hands and abdominal muscles.
- Wall sit
- Push Ups
- Tuck Ups
- Jumping squats
- Wall handstand hold
WORKOUT TYPE: Tabata / 20 sec workout 10 sec rest (do as many reps as you can in 20 sec and rest for 10 sec)
====> Best 25 CrossFit Ab Workouts Here < ====
12. BERT
BERT is also a strict military exercise, which may require some fitness because it is not an ordinary exercise. It is one of the exercises that will make you a sports machine and make you have high endurance and physical ability.
I advise beginners to do what they can handle when performing this exercise.
- 30 Burpees
- 200 Meter run
- 70 Push Ups
- 200 Meter run
- 70 Walking lunges
- 200 Meter run
- 70 Air squats
- 200 Meter run
- 70 Walking lunges
- 200 Meter run
- 70 Push Ups
- 30 Burpees
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
13. CINDY
CINDY is also an excellent CrossFit exercise. It is a 100% cardio exercise that raises the heart rate, helps build chest muscles and thigh muscles, and strengthens the arms.
- 5 Pull Ups
- 10 Push Ups
- 15 Air squats
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
7 Rounds
14. ANDERSON
ANDERSON consists only of cardio exercises, it is just like most of the exercises we have already mentioned here and has the same characteristics.
- 5 Burpees
- 10 Push Ups
- 15 Sit Ups
- 20 Air squats
WOD TYPE: AMRAP Timing : 20 min / as many rounds as possible
Rest : Have 1 min when you need to
15. BLACK JACK
Black Jack is an exercise that is only limited to push-ups and Sit Ups, so if you suffer from a flatulence problem or want to control belly fat, here is this exercise that you can rely on during the beginning or at the end of a CrossFit session.
- 20 Push Ups / 1 Sit Ups
- 19 Push Ups / 2 Sit Ups
- 18 Push Ups / 3 Sit Ups
- Continue in the same way until you reach:
- 2 Push Ups / 19 Sit Ups
- 1 Push Ups / 20 Sit Ups
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
16. MAGGIE (LITE)
MAGGIE exercise contains weights as well, but I modified it to become a great cardio exercise. This exercise consists of a mixture of exercises that work to strengthen the various muscles of the body.
- 8 Handstand Push Ups
- 8 Air squats
- 8 Toes to bars ( you can do it only on floor )
- 8 Push Ups
- 8 Burpees
- 8 Jump lunges
- 8 Box jumps
- 80 Meter run
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
8 Rounds
Workout Timing: 40 Min
17. JOHN’S WILL
JOHN’S exercise is one of the high intensity exercises, it is very effective in burning fat and gaining a strong fitness and a slim body because it depends entirely on the performance of cardio exercises.
- 25Air squats
- 25 Box jumps (24 / 20 in)
- 30 Meter walking lunges
- 25 Hand release push ups
- 10 Burpees
- 150 Meter run
WOD TYPE: AMRAP/ Timing : 30 min / as many rounds as possible
Rest : Have 1 min when you need to
18. HIIT TRAINING
This type of exercise depends on the intensity and speed, it is one of the exercises that will tire your muscles severely and you may be able to get quick results in one of the specific areas of the body.
- 50 Air squats
- 10 Burpees
- 35 Lunges (alternating legs)
- 10 Burpees
- 15 Meter bear crawl
- 10 Burpees
- 35 Sit Ups
- 10 Burpees
- 50 Air squats
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
19. FRIDAY WOD
workout of the day, consisting only of cardio exercises, this exercise is for everyone who wants to get fit and endurance.
- 30 Push Ups (20-10)
- 30 Burpees (20-10)
- 30 Sit Ups (20-10)
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Rest 1 min between sets
20. HIIT TRAINING CROSSFIT
This type of exercise depends on the intensity and speed, it is one of the exercises that will tire your muscles severely and you may be able to get quick results in one of the specific areas of the body.
- 20 Pull Ups (15 – 10 – 5)
- 40 Squats (35 – 25 – 15)
- 20 Knees to elbows (15 – 10 – 5)
WOD TYPE: EMOM/ every minute on minute , do as long as possible
Timing 10: Min
WORKOUT 21 : HIIT TRAINING CROSSFIT
This type of exercise depends on the intensity and speed, it is one of the exercises that will tire your muscles severely and you may be able to get quick results in one of the specific areas of the body.
- 40 Pull Ups
- 300 Meter run
- 80 Push Ups
- 300 Meter run
- 70 AbMat Sit Ups
- 300 Meter run
- 80 Squats
- 300 Meter run
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Wod 22 : 100% HOME WOD
An exercise that burns fat intensely and works to strengthen the various muscles of the body as well. This is another morning exercise that you can do after getting out of bed before going to work or study.
- 25 Squats
- 5 Push Ups
- 20 Squats
- 10 Push Ups
- 15 Squats
- 15 Push Ups
- 10 Squats
- 20 Push Ups
- 5 Squats
- 25 Push Ups
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Wod 23 : BODYWEIGHT WOD
Also, this exercise depends on your bodyweight entirely, it can give similar results as if you were training with weights, you will get strength and muscles only by using your bodyweight.
- 80 Jump rope “single” or 40 each
- 60 Squats
- 50 Sit Ups
- 40 Tricep dips
- 30 Push Ups
- 20 Burpees
- 80 Jump rope “single” or 40 each
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Wod 24 : BODYWEIGHT WOD
An exercise that burns fat intensely and works to strengthen the various muscles of the body as well. This is another morning exercise that you can do after getting out of bed before going to work or study.
- 20 Burpees
- 20 Push Ups
- 20 High knees
- 20 V Ups
- 20 Mountain climbers
- 20 Lunges
- 1 Min plank
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
3 Rounds for best results
Wod 25 : CARDIO WOD AT HOME
This type of exercise depends on the intensity and speed, it is one of the exercises that will tire your muscles severely and you may be able to get quick results in one of the specific areas of the body.
- 1 Km run
- 30 Burpees
- 30 Sit Ups
- 30 Wall ball ( use any kind of weights you have)
- 1 Km run
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
3 Rounds for best results
26. 4174869
We have already talked about the quality of this exercise. It is one of the most effective bodyweight exercises in burning fat. It may seem simple to you, but it needs energy and fitness.
Note: The 4174869 crossfit wod contains a wall ball. You can use any weights you have at home in its place, even a water bottle will do the trick.
- 60 Wall ball (2kg-10Kg)
- 40 Pull Ups
- 80 Double unders
- 40 Wall ball (2kg-10Kg)
- 33 Pull Ups
- 60 Double unders
- 20 Wall ball (2kg-10Kg)
- 20 Pull Ups
- 30 Double unders
WOD TYPE: AMRAP/ Timing : 30 min / as many rounds as possible
Rest : Have 1 min when you need to
NOTE: the number of reps in this exercise is like a goal, so you don’t have to push yourself hard to complete the workout if you can’t (just do what you can handle)
Learn how to master Pull Ups like a pro
Wod 27 : AT HOME CARDIO WOD
This exercise raises the heart rate significantly and this is exactly what we want from this type of exercise because we seek to get a great workout without equipment
- 500 Meter row
- 55 Squats
- 400 Meter row
- 45 Sit Ups (unanchored)
- 300 Meter row
- 35 Push Ups
- 200 Meter row
- 50 Walking lunges (25 each leg)
- 100 Meter row
- 15 Burpees
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
28. SHANE
Also, this exercise works well to raise the heart rate and get the necessary fitness to improve performance inside the CrossFit box.
- 10 Box jumps
- 10 Incline Push Ups
- 10 Pull Ups
- 10 Burpees
- 10 Wall balls (any weights you have at home)
- 10 Sit Ups
- 10 Tire flips
- 100m Sandbag run
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
5 to 10 Rounds for best results
29. FAT AMY
FAT AMY is also a high intensity exercise and I am sure you will love it because it will tire your muscles and you will feel like you got the best cardio workout at home or anywhere.
- 60 Air squats
- 10 Burpees
- 50 Sit Ups
- 10 Burpees
- 35 Lunges (alternating legs)
- 10 Burpees
- 15 Meter bear crawl
- 10 Burpees
- 35 Lunges (alternating legs)
- 10 Burpees
- 50 Sit Ups
- 10 Burpees
- 60 Air squats
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
30. TRAVEL WOD
In fact, all the exercises I mentioned here can be done anywhere, there are some exercises that you may do even while traveling on the bus (funny), but this exercise is travel-friendly, especially for people who prefer to train in nature or when visiting the mountains, do not forget to perform these exercises.
- 300 Meter run
- 30 Squats
- 30 Push Ups
- 30 Walking lunges
- 300 Meter run
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Between 4 to 6 Rounds for best results
31. IVAN THE TERRIBLE
This exercise is enough to make your abdominal muscles become tight and attractive, because it focuses on the abdominal muscles strongly and it is better to do it quickly also for better results.
- 90 sec Jump rope
- Lunges (50 / 40 / 30 / 20 /10)
- Push Ups (50 / 40 / 30 / 20 /10)
- Sit Ups (50 / 40 / 30 / 20 /10)
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
5 Rounds for best results
Wod 32 : BODYWEIGHT CONDITIONING
This is an exercise (METCON = Metabolic Conditioning) without equipment, this type of exercise that CrossFit athletes rely on before performing the actual exercises inside the box in order to raise their body temperature and prepare for CrossFit classes, this type of exercise is also very effective in raising body degrees and fatigue muscles without draining lot of energy.
- Lunges (50 / 40 / 30 / 20 / 10)
- Burpees (25 / 20 / 15 / 10 / 5)
- Squat holds (50 / 40 / 30 / 20 / 10)
- Push Ups (25 / 20 / 15 / 10 / 5)
- Mat Sit Ups (50 / 40 / 30 / 20 / 10)
- Air squats (25 / 20 / 15 / 10 / 5)
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Rest 3 min after every 2 sets / activate FTW during sets
33 : HIIT WOD
This exercise combines running and some cardio exercises, I am sure that you will not stop until you complete all the repetitions because this exercise raises the body temperature and works to heat the muscles and you will not feel much fatigue, but you must remain motivated all the time.
- 300 Meter run
- 50 Wall balls (use any weights you have)
- 30 Toes to bar (you can do it on the floor)
- 300 Meter run
- 50 Box jumps
- 25 Ring dips
- 300 Meter run
- 50 Double unders
- 20 Burpees
- 300 Meter run
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Wod 34 : EASY WOD
The strength of this exercise lies in its simplicity because it does not require more time. People who suffer from a lack of time will have this morning exercise before going to work or study. Also, this exercise is a CrossFit activity because it contains gymnastics and cardio.
- 5 Pull Ups
- 15 Sit Ups
- 15 Squats
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Repeat for 10 rounds for best results
35 : AT HOME WOD
You can get tight chest and abdominal muscles only at home, this exercise is very effective in that it is better to make it one of the routine exercises for you.
- Air squat (35 / 25 / 25)
- Sit Ups (35 / 25 / 15)
- Push Ups (35 / 25 / 15)
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
2 to 3 Rounds for best results
36 : AT HOME WOD
Also, this is a great home exercise that you should rely on for cardio exercises because it requires speed and does not take you long, and it is effective in burning calories and activating body muscles.
- 25 Tuck jumps
- 15 Burpees
- 10 Hollow rocks
WOD TYPE: AMRAP/ Timing : 10 min / as many rounds as possible
Rest : Have 1 min when you need to
5 Rounds for best results
37. THANKSGIVING
This exercise can also be relied upon when traveling for a long time, because it will not allow you to interrupt your workout routine because it is valid to do anywhere and the beautiful thing about this exercise is that it targets the whole body.
- 85 Squats
- 75 Sit Ups
- 65 Mountain climbers
- 55 Walking lunges
- 45 Grasshoppers
- 35 Burpees
- 25 Push Ups
- 15 Slap planks
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
38. CROSSFIT WORKOUT FOR TRAVEL
This exercise can also be relied upon when traveling for a long time, because it will not allow you to interrupt your workout routine because it is valid to do anywhere and the beautiful thing about this exercise is that it targets the whole body.
- 65 Air squats
- 55 Hollow rocks
- 45 Burpees
- 35 Hand release Push Ups
- 25 Lunges (alternating legs)
- 15 Cartwheels
- 5 V Ups
WOD TYPE: AMRAP/ Timing : 17 min / as many rounds as possible
Rest : Have 1 min when you need to
39. CARDIO CHIPPER
This is an excellent cardio exercise, it contains many repetitions and requires some fitness and sufficient effort because it contains fast running and some cardio exercises that require speed in performance, so it is one of the very effective exercises in gaining fitness and endurance of the heart.
- 300 Meter Walking lunges
- 300 Meter row
- 200 Meter sprint
- 100 Meter broad jumps
- 200 Meter walking lunges
- 300 Meter sprint
- 400 Meter row
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
40. THE 5-10-15
This exercise can test your level of fitness with it because it is simple and anyone can do it and test his abilities and see if he improves his level of physical fitness or not.
- 5 Push Ups
- 10 Sit Ups
- 15 Squats
Rest 15 sec
- 5 Pull Ups
- 10 Alternating lunges
- 15 Reverse crunches
WOD TYPE: AMRAP/ Timing : 10 min / as many rounds as possible
41 : CARDIO WOD
This type of exercise depends on the intensity and speed, it is one of the exercises that will tire your muscles severely and you may be able to get quick results in one of the specific areas of the body.
- 500 Meter run
- 20 Burpee Box jumps
- 40 Sit Ups
- 40 Wall ball
- 500 Meter run
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
2 Rounds for best results
42 : HIIT AT HOME
This is an exercise that is not included in Wod CrossFit exercises but is modified to be a high intensity exercise, and it is also effective in strengthening the hands and abdominal muscles.
- Air squats (100 / 80 / 60 / 40 / 20°
- Sit Ups (50 / 40 / 30 / 20 / 10)
- Mountain climbers (50 / 40 / 30 / 20 / 10)
- Push Ups (25 / 20 / 15 / 10 / 5)
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Wod 43 : STIMULUS TRAVEL
In fact, all the exercises I mentioned here can be done anywhere, there are some exercises that you may do even while traveling on the bus (funny), but this exercise is travel-friendly, especially for people who prefer to train in nature or when visiting the mountains, do not forget to perform these exercises.
- 15 Lunges
- 10 Push Ups
- 15 Lunges
- 20 Sit Ups
WOD TYPE: AMRAP/ Timing : 10 min / as many rounds as possible
44. CROSSFIT WORKOUT-INDIA
India is a fast and effective exercise, based on speed in performance. You may want to do it with another exercise in order to get a distinct cardio workout.
- Pull Ups (21 / 15 / 9)
- Burpee (21 / 15 / 9)
- Air Squats (21 / 15 / 9)
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
45. RISE N SHINE
If you want to get a fast and effective cardio exercise, I recommend this exercise because it activates all the muscles of the body and raises the heart rate well, and this is what we want to get.
- 80 Air squats
- 40 Burpees
- 20 Hand release Push Ups
- 10 Sit Ups
- 5 Hollow rocks
- 10 Sit Ups
- 20 Hand release Push Ups
- 40 Burpees
- 80 Air squats
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
46. QUARANTINE
This exercise can also be relied upon when traveling for a long time, because it will not allow you to interrupt your workout routine because it is valid to do anywhere and the beautiful thing about this exercise is that it targets the whole body.
- 100 Air squats
- 80 Stationary lunges
- 60 Sit Ups
- 40 Push Ups
- 20 Burpees
- 40 Push Ups
- 60 Sit Ups
- 80 Stationary lunges
- 100 Air run
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Wod 47. HIIT FTW
This exercise can also be relied upon when traveling for a long time or staying at home, because it will not allow you to interrupt your workout routine because it is valid to do anywhere and the beautiful thing about this exercise is that it targets the whole body.
- 100 Air squats
- 90 Sit Ups
- 80 Alternating lunges
- 70 Mountain climbers
- 60 Sec plank
- 50 Push Ups
- 40 Burpees
- 30 Hand release
- 20 Hollow rocks
- 10 Jumping squats
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
48. Filthy Fifty
We have already mentioned this WOD in a previous post among the best WOD for beginners. It is a strong exercise and requires fitness and strength. It is also one of the best exercises that you can rely on to gain fitness and endurance.
- 50 Box jumps (24 / 24 in)
- 50 Jumping Pull Ups
- 50 Walking lunges 50 Steps
- 50 Knees to elbows
- 50 Wall ball (use any weights you have)
- 50 Burpees
- 50 Double unders
Note: This exercise is intended for CrossFit athletes because it is high-intensity, and may require high fitness, so do not stress yourself while doing this exercise.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
49. TWINS (LITE)
This exercise contains weight-lifting exercises, but I modified it to contain only cardio exercises. It is effective in raising the body temperature and works to tighten the muscles of the hands and legs well.
- 750 Meter row
- 20 Handstand Push Ups
- 80 Air squats
- 20 Pull Ups
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Complete 2 Rounds of each 2 sets
50. KELLY
Also, this is a great home exercise that you should rely on for cardio exercises because it requires speed and does not take you long, and it is effective in burning calories and activating body muscles.
- 400 Meter run
- 30 Box Jumps (20 / 24 in)
- 30 Wall ball (use ant weights you have at home 14 / 20 lbs)
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
5 Rounds for best results
51. GRIFF
GRIFF is a complete running exercise, but its method is different from normal running because it pushes you to improve even your ability to run backwards and activate some muscles that may not be targeted by normal running.
- 800 Meter run
- 400 Meter run (backwards)
- 800 Meter run
- 400 Meter run (backwards)
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
52. MARGUERITA
Also, this exercise works well to raise the heart rate and get the necessary fitness to improve performance inside the CrossFit box.
- 1 Burpee
- 1 Push Up
- 1 Jumping back
- 1 Sit Up
- 1 Handstand
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
50 Rounds for best results
53. MAUPIN
MAUPIN is one of the favorite cardio exercises for CrossFit athletes, because it improves their endurance and improves the upper and lower body.
- 800 Meter run
- 49 Push Ups
- 49 Sit Ups
- 49 Air squats
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
4 Rounds for best results
54. HARRIET
HARRIET is a high-intensity exercise because it requires speed in performance and requires you to complete it in a specific period of time and has a high ability to improve cardio endurance. It is like Tabata exercises, but Harriet exercise does not have some time to rest.
- 20 sec Mountain climbers
- 10 sec Sprint
WOD TYPE: 8 Rounds for reps in 4 min
55. MARK KLEMENT
MARK KLEMENT is a rigorous military training that requires some fitness and speed in performance, and is also very effective in improving physical fitness and obtaining an athletic body.
- Burpees (74 / 44 / 11)
- Push Ups (74 / 44 / 11)
- Sit Ups (74 / 44 / 11)
- Air squats (74 / 44 / 11)
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Are CrossFit Wod without equipment good for weightloss?
Any physical activity you do throughout the day can have an effect on weight loss, because weight loss is linked to the exercise and diet that you follow.
CrossFit Wods without equipment, or body weight exercises, have the same role as weight exercises or any other activity that requires equipment in order to build a strong body or build fitness and endurance, sometimes body weight exercises may be more effective in expelling fat Because it is known that cardio exercises raise the body temperature and raise the heart rate, and this is what makes the body lose a lot of calories.
There are many studies that support this statement.
What are the benefits of Bodyweight exercises?
- Doesn’t require equipment and it’s not expensive.
- Improved performance inside the CrossFit box.
- Burn fat and help build fitness.
- It can be done anywhere.
- Body weight exercises do not expose people to injury.
- Beginners can count on them to get fit before immersing themselves in CrossFit classes.
TAKEAWAY
Unlock the world of intense and equipment-free CrossFit with our comprehensive guide featuring 55 WODs! From HIIT to AMRAP, these workouts redefine home fitness, proving you need minimal gear for maximum gains.
Dive into the variety, challenge yourself, and elevate your CrossFit game without stepping foot in a gym. Your fitness journey just got more accessible and exciting—let the gains begin! 💪🔥 #NoExcuses #CrossFitAtHome”
