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CrossFit Bodyweight Workouts: Top 20 WODs

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CrossFit Bodyweight Workouts

Bodyweight workouts are a great way to enhance your fitness routine, and CrossFit bodyweight workouts take it to the next level. These workouts, known as WODs (Workout of the Day), combine bodyweight movements, high intensity, and functional fitness to provide a challenging and effective workout experience. Whether you’re new to CrossFit or a seasoned athlete, incorporating bodyweight workouts into your routine can help improve your strength, endurance, and overall fitness.

In this blog, we will explore the top 20 CrossFit bodyweight workouts, or WODs, that you can add to your fitness regimen. These workouts are designed to target different muscle groups, challenge your stamina, and push you to your limits. From classic workouts like “Cindy” and “Angie” to innovative workouts like “Quicksand Run” and “Marine 16,” there is something for everyone in this list. So, let’s dive in and discover the best bodyweight workouts that CrossFit has to offer.

1. “Mary” WOD

One of the most popular bodyweight workouts in CrossFit is the “Mary” WOD. This workout consists of as many rounds as possible (AMRAP) of handstand push-ups, pistol squats, and pull-ups in 20 minutes. “Mary” is a high-skill, high-rep workout that challenges upper body, lower body, and core strength. It focuses on bodyweight movements, demanding balance, stability, and mobility. Performing “Mary” requires mental tenacity, endurance, and upper body strength. This workout provides an intense full-body workout, targeting multiple muscle groups.

“Mary” WOD

2. 500 Double Unders for Time

If you’re looking for a workout that will get your heart rate up and test your endurance, then the 500 Double Unders for Time workout is perfect for you. Double unders are a variation of jump rope where the rope passes under the feet twice per jump. Completing 500 double unders for time challenges your coordination, endurance, and stamina. This workout requires good rhythm, timing, and lower body explosiveness. It improves agility, foot speed, and lower body power. Get ready to sweat and push yourself with this cardio-intensive workout.

Double Unders for Time

3. “Cindy”

“Cindy” is a classic bodyweight workout that never fails to deliver a challenging workout experience. This workout is an AMRAP workout, which stands for “as many rounds as possible,” meaning you perform as many rounds of the workout as you can within a given time frame. In the case of “Cindy,” you will aim to complete as many rounds as possible of 5 pull-ups, 10 push-ups, and 15 air squats in 20 minutes. “Cindy” targets upper body, lower body, and core muscle groups, making it a well-rounded full-body workout. It is designed to improve muscular endurance, strength, and cardiovascular stamina. Push yourself, keep moving, and see how many rounds of “Cindy” you can complete in 20 minutes.

4. The Hotel Room WOD

For those times when you are on the go and don’t have access to a gym or equipment, the Hotel Room WOD is the perfect solution. This bodyweight workout requires no equipment and solely relies on bodyweight movements. Push-ups, jumping jacks, mountain climbers, and burpees are just a few examples of the exercises you can include in this workout. The Hotel Room WOD ensures a full-body workout and is adaptable based on the available space and time constraints you may have while traveling. It’s a high-intensity workout that allows you to maintain your workout consistency even when you’re away from home.

5. 200 Air Squats

Looking for a quick and effective lower body workout? Look no further than the 200 Air Squats workout. Air squats are a fundamental bodyweight movement that targets the quadriceps, hamstrings, glutes, and calves. This workout challenges your lower body endurance and strength as you aim to complete 200 air squats consecutively. You can break down the reps into manageable sets, focusing on muscular endurance. Whether you want to add intensity to your lower body training or simply work on your squat form, the 200 Air Squats workout is a fantastic option.

6. “Angie”

“Angie” is a challenging bodyweight workout that will push your limits and test your endurance. This workout consists of 100 pull-ups, 100 push-ups, 100 sit-ups, and 100 air squats, all done for time. “Angie” belongs to the category of CrossFit Hero WODs, which are workouts dedicated to fallen heroes. Completing “Angie” requires mental fortitude and physical resilience as it demands high reps and high volumes of upper body, lower body, and core movements. “Angie” is a true test of endurance, stamina, and mental toughness.

7. 20 Minute EMOM

EMOM workouts, which stand for “Every Minute On the Minute,” are a popular format in CrossFit training. The 20 Minute EMOM workout challenges your endurance, stamina, and overall work capacity. In this workout, you will perform a new movement or exercise every minute, maintaining a consistent work period. The EMOM structure ensures that you work at a high intensity throughout the entire workout, promoting aerobic and muscular endurance. Whether it’s upper body exercises, lower body movements, or a combination of both, the 20 Minute EMOM workout offers a versatile and scalable format for bodyweight movements, cardio, or strength exercises.

8. Countdown by Burpees

If you love the intensity of burpees and want to push yourself to the limit, the Countdown by Burpees workout is perfect for you. This workout starts with a high number of burpees and then decreases the reps with each subsequent set. The countdown structure challenges your stamina, endurance, and mental fortitude as you push through fatigue and sustain intensity during decreasing rest periods. Burpees engage the entire body, providing a high-intensity, full-body workout. By completing the Countdown by Burpees workout, you will improve your cardiovascular endurance, mental resilience, and overall fitness level.

9. Muscle-ups for Time

Muscle-ups are an advanced bodyweight movement that combines upper body strength, coordination, and explosive power. The Muscle-ups for Time workout focuses on completing the maximum number of muscle-ups within a given time frame. Muscle-ups work the upper body, especially the back, chest, and shoulders. Performing muscle-ups for time demands high-intensity effort, grip strength, and upper body endurance. This workout is often seen as a benchmark for measuring progress in mastering the advanced bodyweight movement of muscle-ups. Challenge yourself and test your limits with the Muscle-ups for Time workout.

Muscle-ups for Time

10. Reverse Pyramid WOD

The Reverse Pyramid WOD is a creative and challenging bodyweight workout that is sure to keep you on your toes. This workout follows a descending rep scheme, starting with the highest number of reps and decreasing with each set. You can incorporate different bodyweight movements such as burpees, push-ups, or squats, ensuring a full-body workout. The reverse pyramid structure challenges your muscular endurance, strength, and mental resilience as you work through the decreasing rep scheme. This workout requires pacing, mental toughness, and progressive intensity, making it a great way to push yourself and try new movements with your own bodyweight.

11. Hero WOD “Murph”

“Humility, integrity, and the heart of a warrior.” That’s what the hero workout “Murph” represents. Named after Navy Lieutenant Michael P. Murphy, who made the ultimate sacrifice for his country, this workout is an intense test of endurance, stamina, and mental fortitude. “Murph” consists of the following: a one-mile run, followed by 100 pull-ups, 200 push-ups, 300 air squats, and finally, another one-mile run. It’s a high-rep, high-volume workout that challenges your entire body. Completing “Murph” honors the dedication, courage, and sacrifice of Lt. Michael P. Murphy and serves as a reminder of the mental and physical toughness required to be a hero.

12. HSE

HSE, or High School Edition, is a bodyweight workout suitable for beginners and high schoolers. It focuses on upper body, lower body, and cardio endurance, making it a good workout for developing strength, stamina, and mobility. The HSE workout incorporates bodyweight movements such as handstand push-ups, push-ups, squats, and lunges. It can be modified based on fitness level, allowing individuals to progress at their own pace. HSE serves as a great introduction to CrossFit and bodyweight movements, promoting physical fitness among high school students and beginners alike.

13. Homebody

For those who prefer the comfort of their own home, the Homebody workout offers the perfect solution. This bodyweight workout is designed to be done at home, requiring minimal equipment. It targets the entire body, focusing on cardiovascular endurance and muscle endurance. The Homebody workout can be adjusted to suit various fitness levels and time constraints, making it accessible to individuals of all abilities. With the availability of mobile apps and online resources, you can easily access guided workouts and track your progress from the comfort of your own home. Say goodbye to excuses and hello to an effective home workout routine with the Homebody workout.

14. TMP

Looking for a quick and effective workout to energize your mornings? Look no further than the TMP, or The Morning Post, workout. This bodyweight workout aims to elevate your heart rate, improve mobility, and kickstart your day with high intensity. TMP incorporates a series of bodyweight movements, including squats, push-ups, mountain climbers, and plank holds. The workout is designed to be completed in a short time frame, making it perfect for busy individuals looking for an efficient morning workout routine. Start your day off right with the energizing and invigorating TMP workout.

15. Quicksand Run

If you’re looking for a challenging outdoor workout that simulates the sensation of running through sand, then the Quicksand Run workout is for you. This bodyweight workout combines sprinting with bodyweight movements to challenge your cardiovascular endurance, lower body strength, and mental resilience. Intervals of sprinting and bodyweight exercises elevate heart rate, improve cardiovascular stamina, and enhance overall athletic performance. Quicksand Run is an ideal workout for those seeking a high-intensity, stamina-building workout that adds variety and adventure to their training routine.

16. Esjan

Named after a mountain in Iceland, the Esjan workout emulates the intensity of mountain climbing. This bodyweight workout incorporates movements such as lunges, squats, burpees, and sprinting, aiming to improve lower body strength, endurance, and cardiorespiratory fitness. Esjan is a high-intensity workout that challenges your endurance, stamina, and mental toughness. It offers a unique and invigorating fitness experience, perfect for individuals looking to add variety and adventure to their workout routine. Step outside of the traditional gym setting and conquer the Esjan workout.

17. Dr. Alex Paley

The Dr. Alex Paley workout is named after a respected member of the CrossFit community. This bodyweight workout focuses on mobility, core strength, and bodyweight movements. It offers a well-rounded workout experience, enhancing overall physical fitness and functional movement. Dr. Alex Paley workout is accessible to individuals of varying fitness levels and abilities, allowing everyone to benefit from this challenging yet rewarding workout. By incorporating the principles of mobility and bodyweight training, the Dr. Alex Paley workout promotes body awareness, movement efficiency, and overall fitness improvement. Pay tribute to the dedication and expertise of Dr. Alex Paley with this dynamic bodyweight workout.

18. Marine 16

Inspired by the physical demands of the United States Marine Corps, the Marine 16 workout is designed to push your limits and challenge your fitness level. This bodyweight workout incorporates a variety of high-intensity movements, with burpees being a staple exercise. The Marine 16 workout emphasizes functional fitness, stamina, endurance, and mental toughness. By completing the Marine 16 workout, you honor the commitment, resilience, and dedication of the Marine Corps personnel. If you’re looking for a high-intensity bodyweight workout that pushes you to the max, the Marine 16 workout is the perfect fit.

19. Ernie

The Ernie workout is named in honor of a cherished member of the CrossFit community. This bodyweight workout focuses on dumbbell exercises, cycling movements, and abs. It offers a unique and effective way to engage your muscles, improve cardiovascular endurance, and work your abs. The Ernie workout is designed to be adjustable based on your fitness level, ensuring that individuals of varying abilities can push themselves to their limits. By completing the Ernie workout, you pay tribute to Ernie and his contributions to the fitness community, while also challenging yourself to new heights.

20. The Burpee Hour

The Burpee Hour is an intensive bodyweight workout centered around the burpee, a full-body exercise that engages multiple muscle groups. This workout challenges your endurance, strength, and mental resilience through various burpee variations within a specific time frame. The high intensity of the Burpee Hour workout elevates your heart rate, tests your endurance, and promotes cardiovascular fitness. It’s the perfect workout for individuals who enjoy the intensity of burpees and want to push their endurance limits. If you’re looking for a high-intensity bodyweight workout that builds stamina and endurance, the Burpee Hour workout is sure to get your heart pumping.

The Burpee Hour

Frequently Asked Questions

What is a WOD and how does it benefit my fitness routine?

WOD stands for Workout of the Day, and it is a staple in CrossFit training. A WOD typically includes a combination of exercises performed at high intensity, targeting various muscle groups and cardiovascular endurance. The beauty of WODs is their versatility and ability to push individuals to their limits, regardless of their fitness level or experience. Incorporating WODs into your fitness routine brings numerous benefits, including improved strength, endurance, mobility, and cardiorespiratory fitness. The constantly varied nature of WODs prevents boredom, challenges the body in new ways, and helps break through plateaus. Whether you’re trying to lose weight, build muscle, or enhance overall fitness, WODs are a fantastic addition to any fitness routine.

Are there any modifications I can make to the listed CrossFit bodyweight workouts to better suit my fitness level?

Absolutely! The listed CrossFit bodyweight workouts can be modified to better suit your fitness level and progression. It’s important to listen to your body, start with movements that match your capabilities, and gradually increase the intensity and complexity of the workouts. Here are some modifications you can make:

  • Reduce the number of reps or rounds.
  • Adjust the time duration of the workouts.
  • Scale the movements by using assistance, such as bands or boxes, for pull-ups, push-ups, or pistol squats.
  • Remember, the goal is to challenge yourself while maintaining good form and technique. Progression will come over time as your strength, endurance, and skills improve. Feel free to customize the workouts based on your fitness level, and don’t be afraid to ask for guidance from a professional trainer or coach.

How often should I incorporate CrossFit bodyweight workouts into my fitness routine?

The frequency of incorporating CrossFit bodyweight workouts into your fitness routine depends on your goals, fitness level, and current workout schedule. However, as a general guideline, it is recommended to include bodyweight workouts 2-3 times per week. This frequency allows for adequate recovery time between workouts while still providing enough stimulus for improvements in strength, endurance, and mobility. It’s important to strike a balance between challenging your body and giving it time to rest and recover. You can also combine bodyweight workouts with other forms of exercise, such as cardio or weight training, to create a well-rounded fitness routine. Listen to your body, adjust the frequency if needed, and consult with a trainer or healthcare professional for personalized recommendations.

Can I achieve muscle growth and weight loss with only bodyweight workouts?

Achieving muscle growth and weight loss is possible through bodyweight workouts. These exercises can be modified for different intensity levels and offer resistance. Consistency and progressive overload are key factors in getting results. Combining them with a healthy diet can further enhance muscle growth and weight loss.

Conclusion

In conclusion, CrossFit bodyweight workouts offer a challenging and effective way to improve your fitness levels and achieve your goals. The top 20 WODs mentioned in this blog provide a variety of exercises that target different muscle groups and cardio endurance. Whether you’re a beginner or an experienced athlete, there are modifications available to suit your fitness level. It’s recommended to incorporate these workouts into your routine a few times a week for optimal results. By combining strength training and cardiovascular exercises, you can achieve muscle growth and weight loss without the need for equipment or a gym membership. If you have any questions or would like to share your experience with these workouts, please leave a comment below.

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Lara Beck
Fitness Coach

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