Ryan Douglas
"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.
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.
#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.
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."
For the rest, right click on article's hyperlink above to open the article in a new tab...
"...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 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.