50 Bodyweight CrossFit Workouts

(Last Updated On: December 30, 2020)

Let me guess, you are at home and don’t have any fitness equipment but you want to get a good workout.

No worries, you can get a good workout wherever you are using just your own bodyweight.

This article is going to give you more than enough bodyweight workouts to choose from so you will never get bored with doing the same workout.

Don’t think that just because they are bodyweight workouts that they are easy though, some of these workouts are pretty brutal, you have been warned.

Let’s get started.

brooke ence burpee abs

 

 

Bodyweight CrossFit Workouts

Here are 5o bodyweight CrossFit workouts you can do just about anywhere, all you need is the motivation.

 

#1 Super Legs

5 Rounds for Time

  • 20 Air Squats
  • 20 Alternating Lunges
  • 20 Alternating Split Squat Jumps
  • 10 Squat Jumps

As the name implies, this workout will hammer your lower body, Be ready for some jelly legs after this one.

 

Related: The 20 Most Brutal CrossFit Workouts on the Planet

 

#2 Zachary Tellier

  • For Time
  • 10 Burpees
  • 10 Burpees
  • 25 Push-Ups
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats

We weren’t kidding when we said that these workouts wouldn’t be easy, with 650 reps in total this workout is a monster.



 

#3 Mark Klement

74-44-11 Reps for Time

  • Burpees
  • Push-Ups
  • Sit-Ups
  • Air Squats

This Hero WOD is no joke either. 129 burpees total, ouch!

 

#5 The Longest Mile

4 Rounds for Time

  • 10 Burpees
  • 100 meter Run
  • 10 Air Squats
  • 100 meter Run
  • 10 Push-Ups
  • 100 meter Run
  • 10 Sit-Ups
  • 100 meter Run

So far all of these workouts are pretty brutal, we will dial it back a bit with the next workout.

burpee guy

 

#6 Bobby McGee

5 Minute AMRAP

  • 10 air squats
  • 10 push-ups
  • 10 sit-ups

This workout would be a good one to start with if you are a beginner. Also, we just made that name up.

 

#7 Homework

5 rounds For time

  • 5 burpees
  • 20 squats
  • 5 burpees
  • 10 push-ups
  • 5 burpees
  • 20 lunges
  • 5 burpees
  • 10 v-ups

Homework, ie home workout, pretty tricky huh? Anyway, this one has some nice variety to it to keep it fresh.

 

#8 Jumping Jack Flash

For Time

  • 50 Air Squats
  • 50 Jumping Jacks
  • 50 Push-Ups
  • 50 Jumping Jacks
  • 50 Lunges
  • 50 Jumping Jacks
  • 50 Burpees
  • 50 Jumping Jacks
  • 50 Mountain Climbers (L+R=1)
  • 50 Jumping Jacks
  • 50 Mountain Climbers (L+R=1)
  • 50 Jumping Jacks
  • 50 Burpees
  • 50 Jumping Jacks
  • 50 Lunges
  • 50 Jumping Jacks
  • 50 Push-Ups
  • 50 Jumping Jacks
  • 50 Air Squats
  • 50 Jumping Jacks

This workout is appropriately named. Be ready for some jelly legs after this one.

 

#9 Capoot

For Time

  • 100 Push-Ups
  • 800 meter Run
  • 75 Push-Ups
  • 1,200 meter Run
  • 50 Push-Ups
  • 1,600 meter Run
  • 25 Push-Ups
  • 2,000 meter Run

This one will build your engine as well as your pecs.

 

#10 Terry

For Time

  • 1 mile Run
  • 100 Push-Ups
  • 100 meter Bear Crawl
  • 1 mile Run
  • 100 meter Bear Crawl
  • 100 Push-Ups
  • 1 mile Run

This is another great WOD for those who are looking to get in some nice cardio.



 

#11 Shawn

  • For Time
  • 5 mile Run

After each 5-minute run interval:

  • 50 Air Squats
  • 50 Push-Ups

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

This one is brutal, be prepared.

 

#12 Dee

4 Rounds For Time

  • 40 Air Squats
  • 30 Hand-Release Push-Ups
  • 20 Burpees
  • 400 meter Run

If you are looking for one that is on the easier side then this would be one to consider.

Katie Hogan Burpee

 

Related: 5 Brutal Burpee Workouts That Will Make You Hate Life

 

#13 Durante Core

5 Rounds for Time

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck Ups
  • 10 second Hollow Hold
  • 1-minute Rest

If you are looking for a good ab workout then this one is for you.

 

#14  Cindy

20 minute AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

The first time one of “the girls” has appeared on the list, it won’t be the last.

 

#15 Hotel Hell

20 Rounds for Time:

  • 5 Push-ups
  • 5 Air Squats
  • 5 Sit-ups

This is a workout you can do in your hotel room. It’s not pretty, but it gets the job done.

 

#16 Marguerita

50 Rounds for Time

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

Keeping track of how many rounds you have done is half the battle with this WOD.

 

#17 Surfer on Acid

3 Rounds for Time

  • 400-meter run
  • 21 burpees

This cardio WOD wins the title of having the best name.

 

#18 November Rain

For time

  • 100 Jumping Jacks
  • 4o Lunges
  • 40 Jump Squats
  • 100 High Knees
  • 40 Butt Kickers
  • 20 Side Lunges
  • 100 Bicycle Crunches
  • Run for 1.5 miles

Another workout that will deliver the jelly legs.

 

#19 Ernie

  • 400 meter Run
  • 100 Crunches
  • 400 meter Run
  • 100 Burpees
  • 400 meter Run
  • 150 Push-Ups
  • 400 meter Run
  • 200 Air Squats
  • 400 meter Run

This Hero WOD will leave you exhausted at best.

 

#20 Domino

For Time

  • 5 minute Run
  • 50 Air Squats
  • 5 minute Run
  • 50 Burpees
  • 5 minute Run
  • 50 Push-Ups
  • 5 minute Run
  • 50 Sit-Ups

45-minute time cap

 

#21 MARY

20-minute AMRAP

  • 5 Handstand Push-ups
  • 10 Pistol Squats
  • 15 Pull-ups

The second of “the girls” to be seen on this list.

Handstand push up

#22 Houston

For Time

  • 10-9-8-7-6-5-4-3-2-1 reps of:
  • Jump Squats
  • Sit-Ups
  • Burpees

Time Cap: 20 minutes

This one does not look like much fun.

 

Related: 21 Brutal AMRAP Workouts

 

#23 Bear Drylls

15-minute AMRAP

  • 5 Burpees
  • 10 Push-Ups
  • 15 Air Squats
  • 6 meter Bear Crawl

For the bear crawl, you can do 3 meters there and back if you don’t have the full 6 meters.

 

#24 Vaca

5 Rounds for Reps

  • Max Push-Ups
  • Max Air Squats
  • 10 Burpees
  • Rest 1 minute

This is a vacation workout you can do anywhere. It’s enough to get you a good workout but not so much that it ruins a day of your vacation.

 

#25 More Homework

For Time

  • 25 burpees
  • 50 squats
  • 75 sit-ups
  • 100 lunges
  • 75 sit-ups
  • 50 squats
  • 25 burpees

 

#26 Punkie Brewster

For Time:

  • 150 Burpees

What could be more fun than doing 150 burpees as fast as possible?

 

#27 Donna

5 Rounds for Time

  • 60 High Knees
  • 30 Burpees
  • 20 Chair Dips
  • 10 Air Squats

Some different exercises in this workout to keep things fresh. Push-ups, air squats and burpees can get pretty old.



 

#28 The Burpee Hour

AMRAP in 60 minutes

  • Burpees

If you are crazy enough to try this one post your score in the comment section.

 

#29 More Homework

3 rounds

  • 1-minute elbow plank
  • 30-second wall sit
  • 1-minute right side plank
  • 30-second wall sit
  • 1-minute full plank
  • 30-second wall sit
  • 1 minute left side plank
  • 30-second wall sit

1-minute rest between rounds

Some more variation on this one with planks and wall sits, that doesn’t mean it will be easy though.

 

#30 Stimulus Travel WOD

5 Rounds for Time

  • 5 Push-Ups
  • 30-second Plank
  • 5 Push-Ups
  • 30-second Plank
  • 1-minute Rest

Nice travel workout here, definitely not the most difficult on the list.

 

#31 No Equipment Madness

  • 50-40-30-20-10 reps of:
  • Burpee Jumping Air Squats
  • Push-Ups

Burpee jumping air squats make regular burpees look like a walk in the park.

 

#32 The 555 Standard

5 Rounds for Time

  • 15 Air Squats
  • 15 Burpees
  • 15 Hand Release Push-Ups

A straightforward whole body workout.

air squat girl

#33 Fools Mile

For Time

  • 20 Burpees
  • 40 Lunges
  • 400 meter Run
  • 20 Burpees
  • 40 Lunges
  • 400 meter Run
  • 20 Burpees
  • 40 Lunges
  • 400 meter Run
  • 20 Burpees
  • 40 Lunges
  • 400 meter Run
  • 20 Burpees
  • 40 Lunges

 

#34 Green

For Time

  • 5,000 meter Run
  • Directly into, 10 Rounds of:
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups
  • Finally into:
  • 5,000 meter Run
  • Time Cap: 100 minutes

This bad boy comes with a 100-minute time cap, you could watch a movie in the time it takes to do this WOD.

 

Related: 25 Brutal EMOM Workouts

 

#35 Bare Cove Travel Workout 3

AMRAP in 20 minutes

  • 50 foot Bear Crawl
  • 25 Air Squats
  • 15 Lunges
  • 5 Burpees

I’m not sure how they expect you to do a 50-foot bear crawl on a travel wod but there it is.



 

#36 Zuma

20-minute AMRAP

  • 40 second Air Squats
  • 40-second Burpees
  • 40-second Sit-Ups

Not a very original workout but there it is.

 

#37 Loredo

6 Rounds For Time

  • 24 Air Squats
  • 24 Push-Ups
  • 24 Walking Lunges
  • 400 meter Run

This is another workout that will likely give you jelly legs.

 

#38 Cooper

10 Rounds for Time

  • 10 Burpees
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups

Time Cap: 30 minutes

This one is good for people who easily get bored with doing too many reps of an exercise at a time.

Burpee guy

#39 Murph

  • 1-mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1-mile Run

How could we not include Murph? No Memorial Day would be the same without it!

 

#40 George

For Time

  • 1,000 meter Run
  • Then, 5 Rounds of:
  • 20 Air Squats
  • 20 Burpees
  • 20 Sit-Ups
  • 20 Push-Ups
  • 1,000 meter Run

Time Cap: 30 minutes

This WOD is another one with some good variety to keep it from getting stale.

 

#41 Siamese Dream

7 Minute Amrap

  • 10 Lunges
  • 10 Mountain Climbers
  • 10 Pushups

This one is on the shorter side so make sure you go hard for those 7 minutes.

#42 Home School

For time

  • 100 sit-ups
  • 400m run
  • 75 squats
  • 400m run
  • 50 push-ups
  • 400m run
  • 75 squats
  • 400m run
  • 100 sit-ups

A nice workout that has some good variety and good cardio.



 

#43 Selim

AMRAP in 17 minutes

  • 24 Sit-Ups
  • 8 Burpees
  • 27 Air Squats
  • 4 Push-Ups

 

#44 Rona

For Time

  • Cash-In: 1,900 meter Run

Then, 1-2-3-4-5-6-7-8-9 reps of:

  • Air Squats
  • Plank Walk Outs
  • Lunges (each leg)
  • Push-Ups
  • Arch Ups
  • Butterfly Sit-Ups
  • Burpees
  • Deck Squats

This one is dedicated to all the frontline workers dealing with the Coronavirus.

crossfit sit up

#45 Jamie

10 Rounds for Time

  • 25 Air Squats
  • 50 Jumping Jacks
  • 25 V-Ups

 

#46 Rosa

5 Rounds for Time

  • 10 Handstand Push-Ups
  • 400 meter Run

Skip this one if you are unable to do a HSPU.

 

#47 Eric Garner

11 Rounds for Time

  • 9 Burpees
  • 15 Air Squats

 

#48 Alan

For time

  • 1.5 mile Run
  • 60 Plank Shoulder Taps
  • 15 V-Ups
  • 40 Plank Shoulder Taps
  • 15 V-Ups
  • 40 Plank Shoulder Taps
  • 15 V-Ups
  • 60 Plank Shoulder Taps
  • 1.5 mile Run

This one will blast your core, be prepared.



 

#49 Combs

For Time

  • 60 Air Squats
  • 400 meter Run
  • 40 Air Squats
  • 800 meter Run
  • 20 Air Squats
  • 1,600 meter Run
  • Time Cap: 35 minutes

This one is a good leg and cardio workout.

 

#50 The Burpee Mile

  • Run 1 mile

Every minute on the minute do 5 burpees including 5 burpees to start. Continue until you have run 1 mile.

This workout is some torturously good cardio.

 

 Wrap Up

There you have 50 Crossfit bodyweight workouts that don’t require a single piece of equipment, not even a chin-up bar.

There is plenty of variety on this list to give everyone. Even if you don’t have a gym membership or an awesome home gym you no longer have an excuse not to get a workout in,

If you have any workouts you think we should add leave them in the comment section below.

Subscribe
Notify of
guest
0 Comments
Inline Feedbacks
View all comments