Bodyweight workouts are simple because they require very little equipment, yet brutally effective in the way they test mental willpower, endurance and strength. Sometimes it is impossible to get to the Box, so that is when these WODs come in handy. Make sure you program bodyweight workouts into your training, and use them to add more variety, pain and progress.
Get ready to sweat it out. This bodyweight WOD doesn’t involve any equipment, just your own weight and endurance, which makes it the perfect workout to do at home, or anywhere really.
- 5 rounds for time
- Run 200 meters
- 10 squats
- 10 push-ups
This workout is great for testing your ability to perform with a high heart rate, and to stay focused when it starts getting tough.
Forgot your meter stick? Usually, a block is just under 200 meters, so if you don’t have a measuring stick or a track to go off of, it doesn’t hurt to guestimate. Turn your home and neighbourhood into your gym by running about a block, doing your squats and pushups, then running back … or around the block, whichever you prefer.
2. DEATH BY BURPEES
Simple and brutal, of all the bodyweight WODs, this one will push your mental endurance to the max.
- 1 Burpee EMOM.
- Add an extra Burpee for every minute until you are no longer able to complete the desired amount of reps
- E.g. If you get to minute/round 25 and you only complete 22 Burpees, then the WOD is over.
Burpees are an incredible functional exercise. They require next to no technical skill, so this workout becomes all about mental toughness. Grit your teeth and get comfortable with the uncomfortable.
Jeremy from Flagship CrossFit in San Francisco says Annie is meant to be a benchmark WOD for all Crossfitters, which means you can use this workout to see how you’re improving. Find the full collection of Girl WODs in the BOXROX WOD Directory
- Reps: 50-40-30-20-10
- Double unders
- There are a total of five rounds, reps decrease each round
Technically, Double Unders are done with a jump rope or cord of some kind, which we think you’ll probably have lying around in your closet or shed, although it might require a little dusting off.
Chelsea is one of those bodyweight WODs that challenges you to stay consistent. Try to make sure your form remains consistent throughout the entire workout.
- 30 Min EMOM
- 5 Pull Ups
- 10 Push-Ups
- 15 Squats
Your score is measured in total rounds. If you fail to complete one set each minute, do as many reps as possible until 30 minutes are over.
5. BODYWEIGHT WORKOUTS: MARY
With handstand push-ups, pistol squats and pull-ups, Mary offers an advanced version of Cindy. For anyone looking to scale this Crossfit workout perform the 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.
- 20 min AMRAP
- 5 Handstand Push-Ups
- 10 Pistols (one legged Squats)
- 15 Pull Ups
Your final score is the total number of rounds you managed to complete within the 20 minute timecap