Most CrossFit athletes would find their way to a box every day of their lives. There is something truly invigorating about the burn of a hard workout, but because of work, travel, family time, and hobbies, we can’t always get to the gym. Sometimes, the only way to squeeze in a workout is just to do it at home.
One of the really nice things about CrossFit is that there are number of WODs people can do at home, especially since air squats, pushups, broad jumps, and burpees don’t require any equipment.
Here are a few of our favorite options if you’re looking for a CrossFit WOD at home:
Do as many rounds as possible (AMRAP) of ten burpees, ten pull-ups, 20 lunges, and 20 sit-ups over the course of 16 minutes. It will be challenging, but at least it’s over and done with fairly quickly.
This is an every-minute-on-the-minute workout that requires that you do an exercise at the start of each minute. For this workout, start with 15 push ups during the first minute, then ten pull-ups in the second minute, then 15 sit-ups in the third minute, and 20 lunges in the fourth minute. Repeat that cycle five times to make your 20-minute total. Enjoy those precious seconds at the end of each exercise before the new minute turns over.
The Murph always is great for kicking a little tail, though a miniaturized version of this workout that removes the pull-ups and lowers the reps for the other exercises is ideal for a home WOD. In this case, start with your one-mile run, then do 100 pushups, then 200 air squats, and finish with another one-mile run. Do it quickly, too! This isn’t meant to be a leisurely jog.
If you want something quick and easy, consider this simple workout, which starts with two minutes of max push-ups. Then, rest one minute, move onto two minutes of max sit-ups, rest another minute, and finish with two minutes of max air squats.
If you are interested in a longer, more grueling workout, the Fantastic 50 will do wonders for your endurance. Essentially, you do 50 reps of eight different exercises before collapsing, exhausted, onto the floor of your living room or garage. Begin with 50 jump tucks, then 50 push-ups, 50 air squats, 50 handstands, 50 walking lunges, 50 sit-ups, a 50-second L-sit hold, and then end with 50 burpees.
Any of these workouts can be done in the comfort of your own home. Don’t use a busy day as an excuse to skip a workout. You have everything you need in the comfort of your own home. Get off your couch and get to work!