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Top 10 Hardest Bodyweight CrossFit Workouts

You don't always need a barbell to create a high-intensity WOD. Bodyweight Crossfit workouts can even be a harder test of fitness, especially if your endurance and gymnastic training has been neglected.

CrossFit Bodyweight Workouts are an incredibly effective way to increase your overall fitness levels, get strong and build endurance.

Chelsea proved that a powerful cardiorespiratory stimulus could be generated through simple calisthenic workouts.” – from CrossFit Journal, 2006

Using only your bodyweight to perform CrossFit workouts can shield incredible results – proof that you don’t always need a barbell to get a good workout in.

This is our list of the top 10 bodyweight CrossFit workouts, based on their fun, simplicity and effectiveness.

1. Bodyweight CrossFit Workouts – Murph 

For time:

  • 1 mile Run (1.6 km)
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run
crossfit open planSource: Courtesy of CrossFit Inc.

This is one of the most notorious bodyweight CrossFit workouts, made even more popular at the 2015 CrossFit Games. Murph is actually a great test of fitness.

Basic exercises, pull-ups, push-ups and squats combined with a high volume rep scheme and 2 miles (3.2 kilometres) of running. Murph is a Hero workout that honours Navy Lieutenant Michael Murphy who died in Afghanistan on June 28th, 2005. CrossFit boxes from all over the world, do Murph on Memorial Day weekend to pay tribute to the fallen soldiers.

Score: time it took you to complete all the reps.

2. Bodyweight CrossFit Workouts – Chelsea

EMOM for 30 min:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Contrary to “AMRAP” Cindy, Chelsea works as an every minute on the minute CrossFit WOD. Both workouts combine the same exercises: pull-ups, push-ups and squats.

If you can’t keep up with EMOM, switch to Cindy and do as many rounds as possible within the 30 minute time cap.

ring pull upSource: depositphotos

Score: Numbers of reps completed.

3. Hero WOD JT 

For time:

21-15-9 reps of:

  • Handstand push-ups
  • Ring dips
  • Push-ups

JT is another Hero WOD which honours Petty Officer 1st Class Jeff Taylor (✝June 2005). The tricky combination of handstand push-ups, ring dips and regular push-ups leaves no room for upper body weaknesses. If you want a true test of gymnastic strength, do it strict.

Bodyweight CrossFit workouts with ring dips

Score: time it took you to complete all the reps.

4. CrossFit Regionals 2014 Event 5

For time:

10 rounds:

  • 1 legless rope climb
  • 60m sprint

The legless event five from CrossFit Regionals dropped Katrin Tanja Davidsdottir out of the competition in 2014. The workout is made of a single exercise – legless rope climbs – and demands a clever strategy to prevent the burnt out before completing all 10 rounds. The 60 meter sprint works more as a much needed rest in between.

Athlete competes in the CrossFit Games, the ultimate test of fitnessSource: Courtesy of CrossFit Inc.

Score: time it took you to complete all 10 rounds.

5. Bodyweight CrossFit Workouts – Mary

AMRAP for 20 minutes:

  • 5 Handstand push-ups
  • 10 1-legged (pistol) squats
  • 15 Pull-ups

With handstand push-ups, pistol squats and pull-ups, Mary offers an advanced version of Cindy. Twenty minute time cap for as many reps as possible. For anyone looking to scale this CrossFit workout perform handstand push-ups with your feet on the box, modify a pistol squat by holding on to rings and do ring rows or banded pull-ups instead.

handstand push up

Score: Number of reps completed.

6. Hero WOD Garrett

For time:

Three rounds:

  • 75 Squats
  • 25 Ring handstand push-ups
  • 25 L-pull-ups
kettlebell taterSource: depositphotos

Garrett is a Hero WOD which honours Marine Capt. Garrett T. “Tubes” Lawton (✝August 4th, 2008). Ring handstand push-ups were a challenge back at the 2010 CrossFit Games, and are a very complex movement.

If you’re looking to scale down this workout, keep your feet on the floor and do regular ring push-ups instead.

7. Tabata Something Else 

Complete all 32 intervals:

  • Tabata Pull-up
  • Tabata Push-up
  • Tabata Sit-up
  • Tabata Air-Squat

Tabata Something Else is a CrossFit workout anyone can do it. Twenty seconds of work, ten seconds of rest: 8 rounds for each exercise.

All together, the WOD has 32 intervals of 20 second work. If you can’t perform pull-ups and push-ups yet, do ring rows and box push-ups instead.

pull up back workoutsSource: Wodshots

Score: a sum up of reps done within 32 intervals.

8. Hero WOD Jason 

For time:

  • 100 Squats
  • 5 Muscle-ups
  • 75 Squats
  • 10 Muscle-ups
  • 50 Squats
  • 15 Muscle-ups
  • 25 Squats
  • 20 Muscle-ups

Jason is a Hero WOD which honours S01 Jason Dale Lewis (✝July, 2007). The workout starts with 100 squats and 5 muscles-ups. Following a scheme of -25 for squats and +5 for muscle-ups, the workout finishes with 25 and 20 reps. If you can’t perform a muscle-up, scale it: How To Scale A Muscle Up.

Score: time it took you to complete all the reps.

9. The Migraine

For time:

  • 1000m-100m rowing
  • 100-10 double-unders

This workout was made to practice patience as well as double-unders under fatigue. Start with 1000 meter row and 100 double-unders. Continue with 900 meters and 90 double-unders. Follow this scheme until you complete the last set of 100 meter row and 10 double-unders. All together this means 5.5 kilometre row and 550 double-unders.

crossfit class doing rowing workoutsSource: Photo courtesy of CrossFit Inc.

Score: time it took you to complete all reps and meters.

10. TAG 2015 Qualifier 1

Within 2 min time frame:

  • 100 burpees over the rower
  • Row for max distance

Related: 20 Minutes, 100 Burpees and Row as Far as Possible

Start with burpees. When you finish the last rep, 100 burpees, jump on the rower and max out until 20 minutes are over. If you need a good mental training this CrossFit workout will definitely do its job properly.

pain-face-crossfit

Score: total distance rowed in meters.

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