15 Calisthenics Workouts and CrossFit Bodyweight WODs for All Athletes

This article is divided into 4 sections, each with 5 workouts, so that you can find the type of Calisthenics or CrossFit bodyweight workouts that are most suitable for your goals.

TYPES OF WORKOUTS

CrossFit bodyweight workouts

Bodyweight workouts under 10 minutes

Calisthenics workouts

Bodyweight core workouts

CROSSFIT BODYWEIGHT WORKOUTS

hero wod murph kara webb 2016
Kara Webb on fire this year!

MURPH

  • 1 mile run
  • 100 pull ups
  • 200 Push ups
  • 300 Squats
  • 1 mile run

CHELSEA

30 min EMOM

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

MARY

20 min AMRAP

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

Mat Fraser pistol squat crossfit injurySource: RX'd Photography

TABATA SOMETHING ELSE

Each tabata workout takes 4 minutes to complete. This involves 8 sets of 20 seconds of work followed by 10 seconds of rest. They are deceptively crushing. 

  • Work out hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

Complete all 32 intervals:

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

CLIMBING SPRINTS

For time:

10 rounds:
1 legless rope climb
60m sprint

Next page for bodyweight workouts that can be done in 10 minutes or less. 

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