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Bodyweight Workouts to Build Incredible Endurance for CrossFit (With Scaled Options)

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

Bodyweight workouts can be deceptively brutal and serve as an excellent way to improve your endurance and mental toughness.

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

Add these WODs into your training in order to keep things varied and fun. They are also a great opportunity to get back to basics with some of the most simple and effective movements in CrossFit such as running, burpees and push ups. Have fun and let us know how they went for you.

Bodyweight WOD – Zachary Tellier

For Time

  • 10 Burpees

  • 10 Burpees
  • 25 Push-Ups

  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges

  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups

  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats

Complete the work in the order written, starting each new segment with 10 burpees.

Score is the time it takes you to complete all the repetitions—650 reps in total.

bodyweight workouts

Scaling Options

This is a lengthy, bodyweight workout designed to take approximately 30 minutes or less. Scale the volume and/or the required skill level so you can move continuously. Long rest breaks will reduce the intended intensity of this Hero WOD.

Beginner A
10 Burpees

10 Burpees
15 Push-Ups

10 Burpees
15 Push-Ups
20 Lunges

10 Burpees
15 Push-Ups
20 Lunges
25 Sit-Ups

10 Burpees
15 Push-Ups
20 Lunges
25 Sit-Ups
30 Air Squats

Beginner B
10 Burpees

10 Burpees
15 Incline Box/Bench Push-Ups

10 Burpees
15 Incline Box/Bench Push-Ups
20 Lunges

10 Burpees
15 Incline Box/Bench Push-Ups
20 Lunges
25 Anchored Sit-Ups

10 Burpees
15 Incline Box/Bench Push-Ups
20 Lunges
25 Anchored Sit-Ups
30 Air Squats

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