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Top 5 Bodyweight Workouts every CrossFitter Should Try

These benchmark bodyweight WODs are a perfect way to measure your progress and set new goals. No equipment, no kit, no excuses.

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 or gym, so keep this bodyweight workouts article handy for when that’s the case. Make sure you program bodyweight workouts into your training, as they can be equally challenging as workouts with external weight and bring you additional internal awareness.

Read more: How to Build Muscle with Bodyweight Exercises

Top 5 Bodyweight Workouts

1. SUSAN

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 while travelling.

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 fatigue kicks in.

bodyweight workouts sara sigmundsdottir running

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 to, it doesn’t hurt to guestimate.

Turn your home and neighbourhood into your gym by running about a block, doing your squats and push ups, then running back.

2. DEATH BY BURPEES

Simple and brutal, of all the bodyweight workouts, this one will push your mental endurance to the max.

EMOM for as long as possible:

  • 1 Burpee

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 only manage to 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.

3. ANNIE

Jeremy from Flagship CrossFit in San Francisco says Annie should be a benchmark WOD for all CrossFitters, which means you can use this workout to see how you’re improving.

Reps: 50-40-30-20-10

  • Double unders
  • Sit-ups

There are a total of five rounds, reps decrease each round.

double undersSource: Wodshots

While double unders require an external object, they are still considered a bodyweight exercise. Most people have a jump rope or cord of some kind lying around in their closet or shed, although it might require a little dusting off.

4. CHELSEA

Chelsea is one of those bodyweight workouts 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. 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 or a different support and do ring rows instead of pull ups or use a band.

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 time cap.

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