50 Bodyweight CrossFit Workouts: WODs You Can Do Anywhere

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.

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.

#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.

#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.

#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.

#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.

#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.

#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.

#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.

Ryan Douglas

Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.

theathleticbuild.com/