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.
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.
Sets: 3
Rest: 1 min
Sets: level 1: 3 / level 2: 5 / level 3: 7
Rest: 50 sec between sets
Timing : 15 min / as many rounds as possible
Rest : Have 1 min when you need to
Sets: level 1: 3 / level 2: 5 / level 3: 7
Rest: 2 min
Sets: level 1: 3 / level 2: 5 / level 3: 7
Rest: 1 min
Sets: level 1: 3 / level 2: 5 / level 3: 7
Rest: 1 min or 2
Sets: level 1: 3 / level 2: 5 / level 3: 7
Rest: Up to 2 min
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.
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.
WOD TYPE FTW : 3 rounds for time / For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
This exercise focuses on the feet and thighs, you will have strong and very coordinated muscles.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
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.
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.
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.
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.
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
2 Rounds
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
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
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.
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
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.
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 < ====
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
7 Rounds
ANDERSON consists only of cardio exercises, it is just like most of the exercises we have already mentioned here and has the same characteristics.
WOD TYPE: AMRAP Timing : 20 min / as many rounds as possible
Rest : Have 1 min when you need to
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
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
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.
WOD TYPE: AMRAP/ Timing : 30 min / as many rounds as possible
Rest : Have 1 min when you need to
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
workout of the day, consisting only of cardio exercises, this exercise is for everyone who wants to get fit and endurance.
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
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.
WOD TYPE: EMOM/ every minute on minute , do as long as possible
Timing 10: Min
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
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
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.
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
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.
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
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
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Also, this exercise works well to raise the heart rate and get the necessary fitness to improve performance inside the CrossFit box.
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
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
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
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.
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
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.
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
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
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
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.
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
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.
WOD TYPE: AMRAP/ Timing : 10 min / as many rounds as possible
Rest : Have 1 min when you need to
5 Rounds for best results
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
WOD TYPE: AMRAP/ Timing : 17 min / as many rounds as possible
Rest : Have 1 min when you need to
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
Rest 15 sec
WOD TYPE: AMRAP/ Timing : 10 min / as many rounds as possible
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.
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
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
WOD TYPE: AMRAP/ Timing : 10 min / as many rounds as possible
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
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.
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.
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
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.
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
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Also, this exercise works well to raise the heart rate and get the necessary fitness to improve performance inside the CrossFit box.
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
MAUPIN is one of the favorite cardio exercises for CrossFit athletes, because it improves their endurance and improves the upper and lower body.
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
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.
WOD TYPE: 8 Rounds for reps in 4 min
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.
WOD TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
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.
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”
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