Bodyweight Workouts to Build Incredible Conditioning for CrossFit (Scaled Options Included)

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.


Eight 2-minute AMRAPs in 16 minutes

From 0:00-2:00

  • 20 meter Sprint
  • 16 Burpees

From 2:00-4:00:

  • 20 meter Sprint
  • 16 Push-Ups

From 4:00-6:00:

  • 20 meter Sprint
  • 16 Air Squats

From 6:00-8:00:

  • 20 meter Sprint
  • 16 Mountain Climbers

From 8:00-10:00:

  • 20 meter Sprint
  • 16 Jumping Jacks

From 10:00-12:00:

  • 20 meter Sprint
  • 16 Jumping Lunges

From 12:00-14:00:

  • 20 meter Sprint
  • 16 High Knees

From 14:00-16:00:

  • 20 meter Sprint
  • 16 Tuck Jumps

bodyweight workouts

Perform as many rounds and repetitions as possible of each couplet within the 2 minutes allotted, then move immediately to the next 2-minute AMRAP. Count one repetition for each 20-meter sprint (10 meters = 1 repetition). Count one repetition for each 2-count on mountain climbers and high knees (left and right = 1 repetition). For all other movements, count one repetition per completed movement (eg: burpees, push-ups, air squats, jumping jacks, tuck jumps) or per side (eg: jumping lunges). Track total number of repetitions completed for each 2-minute AMRAP. Score is total number of repetitions completed in all eight AMRAPs.


The beauty of this workout is that all the movements are low skill bodyweight movements so that almost all athletes will be able to complete them. If you struggle push ups, try them on your knees instead.


For Time


  • 250 meter Run

Then, 5 Rounds of:

  • 10 Lunges
  • 10 Air Squats
  • 10 Sit-Ups

8 Burpees


  • 250 meter Run


This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car.

A New Jersey native, and a lifelong resident of Waldwick, Chris graduated from Waldwick High School in 2000 and attended one semester at William Paterson University. In response to the September 11 attacks, he enlisted in the United States Marine Corps Chris served his country proudly for the next five years as a C-130 navigator, participating in Operation Iraqi Freedom. During his service, he achieved the rank of Sergeant and continued in the Marine Corps reserves for three additional years. Chris then went on to serve the residents of his hometown of Waldwick as a Police Officer for the next six years. Chris truly loved his job and served the community with dedication and devotion. Chris was engaged to be married to Jillian Voss and they were planning a 2016 wedding.

Chris’ badge number was 38, hence the 38 total repetitions per round (10/10/10/8). The 5 rounds represent the 5 years he served as an officer. Chris specifically liked running and bodyweight movements.

This workout was created by CrossFit Waldwick (Waldwick, NJ) as a fundraiser for the Christopher Goodell Scholarship Fund. From the gym: “Waldwick is your typical small town with a very tight knit community. We have a few police offers in our gym who worked with Chris and many members are close with his family.”

“Hey Buddy” was Chris’ signature greeting.

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