Whether you’re at home, traveling, or in a beautiful park somewhere, bodyweight workouts are a perfect solution to getting in a good workout without a gym to build strength and maintain your fitness anywhere. With this list of the 53 best bodyweight Crossfit workouts you will have plenty of great options to get in a heart pumping, productive, high intensity workout with your only your own bodyweight.
Contents the Guide to the Best Bodyweight Crossfit Workouts
- List of the Best Bodyweight Crossfit Workouts
- Essential Bodyweight Movements
The Ultimate Bodyweight WOD List
Bodyweight Hero WOD List
“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Michael
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
“Stephen”
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
Single legged bodyweight deadlift (each leg)
“Garrett”
Three rounds for time of:
75 Squats
25 Handstand push-ups
25 L-pull-ups
“War Frank”
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps
###Bodyweight Benchmark WODs
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Bodyweight “Eva”
Five rounds for time of:
Run 800 meters
30 Broad Jumps
30 Pull-ups
Christine (Bodyweight training version)
3 rounds for time of:
500-run
15 single leg bodyweight deadlifts each leg
21 box jumps
Miracle Mile
400 Meters Lunging
400 Meters Burpees
400 Meters Bear Crawl
400 Meters Sprinting
w
“Lynne” (Modified for calisthenics only)
Five rounds for max reps of:
Max Push ups
Max Pull ups
Max Air Squat
Bodyweight “Fran”
21-15- and 9 reps, for time of:
90 Degree Piked Push Ups
Box Jumps
Pull-ups
More Great Bodyweight WODs from the years of Crossfit
For Time:
40 Piked 90 degree push ups
40 knees-to-elbows
800-meter run
30 kettlebell swings – XXX
30 knees-to-elbows
800-meter run
20 kettlebell swings
20 knees-to-elbows
800-meter run
10 kettlebell swings
10 knees-to-elbows
For time:
30-24-18 reps of:
Box Jumps or Tuck Jumps
30-24-18 reps of:
Ring dips
For reps:
3 minutes of freestanding shoulder taps in a handstand
3 minutes of legless rope climbs (15 feet)
2 minutes of freestanding shoulder taps in a handstand
2 minutes of legless rope climbs
1 minute of freestanding shoulder taps in a handstand
1 minute of legless rope climbs
As many rounds and reps as possible in 8 minutes of:
40 double-unders
10 90 degree piked push ups
10 Bodyweight squats
As many reps as possible in 4 minutes of:
3 wall-facing strict handstand push-ups
5 shuttle runs
As many reps as possible in 5 minutes of:
6 handstand push-ups
5 shuttle runs (25 meters)
As many reps as possible in 5 minutes of:
6 pull ups
5 shuttle runs
1 shuttle run = 25 feet down and 25 feet back
As many reps as possible:
3 minutes of pull-ups
3 minutes of push-ups
3 minutes of sit-ups
3 minutes of air squats
Amanda (Bodyweight training adjusted)
9-7-5 reps for time of:
Strict ring muscle-ups
Box Jumps (with full, deep bodyweight squat between each jump)
5 rounds for time of:
50 double-unders
15 box jumps
1 shuttle run (5 yards, 10 yards, 15 yards)
Rest 2 minutes
4 rounds for time of:
400-m run
1-minute handstand hold
300 Task Tabata
300 reps for time, following the pattern:
20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed.
Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep strict pull-ups
Each time you break a set of pull-ups, complete a run.
From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. Number of strict pull-ups completed each round is your total score.
Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats
For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
12 rounds for time:
Starting with 1 and adding an exercise each round of:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols
Perform the workout like the “12 Days of Christmas” song.
In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then one wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
For time:
Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups
Three rounds for time of:
12 Muscle-ups
75 Squats
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
With a continuously running clock:
Squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
For time:
100 Burpee pull-ups
The pull up bar should ideally be 1 foot above your reach
Three rounds for time of:
50 Double-unders
50 Back extensions
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Run 400 meters backwards
30 Muscle-ups for time
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
With a continuously running clock:
Do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
15 Squat
“Helen” (Modified for Bodyweight)
Three rounds for time:
Run 400 meters
21 90 Degree Piked Push Ups
12 Pull-ups
8 rounds of:
Run 400 meters
Rest 90 seconds
For time:
70 Burpees
60 Sit-ups
50 Box Jumps
40 Pull-ups
30 Handstand push-ups
Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Complete as many rounds in 12 minutes as you can of:
3 – Weighted pull-ups
Sprint 50 meters
3 – Handstand push-ups
Eight rounds for time of:
Sprint 400 meters
Rest 3 minutes
For time:
50 Box jump
50 Jumping pull-ups
Walking Lunge, 50 steps
50 Knees to elbows
50 Pike Push Ups
50 Back extensions
50 Pike 90 Degree Push Ups
50 Burpees
50 Double unders
For time:
100 Improvised Bodyweight Rows
150 Double-unders
50 Burpees
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Each rep counts for one point
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
7 90 Degree Piked Push Ups **
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Four rounds for time of:
Run 400 meters
50 Squats
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
For time:
10 Muscle-ups
15 Handstand push-ups
20 90 Degree Pike Pushups
25 Squats
Run 550 meters
Essential Bodyweight Movements
- Air Squat
- Box Jump
- 90 Degree Pike Push Up
- Box Jump
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