CrossFit Bodyweight Workouts to Test and Build Conditioning (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.


74-44-11 Reps for Time

  • Burpees
  • Push-Ups
  • Sit-Ups
  • Air Squats

Perform 74 repetitions of each movement, then 44 reps of each movement, then 11 reps of each.

bodyweight workouts

Complete all 74 Burpees before moving to the 74 Push-Ups, etc.


Complete the push ups on your knees if necessary.


This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.

At the time of his death, KHK Klement and his team were attempting to locate and arrest a number of wanted suspects. During a short foot chase on nearby railroad tracks, KHK Klement was struck by a freight train and killed.

The “Mark Klement” Hero WOD was first posted by CrossFit Muehlheim-Main (Mühlheim am Main, Germany).

Jens Hoppe designed the workout. The rep scheme signifies the year when Mark was born (74), his age when he died (44), and the age of his daughter (11).


For Time

  • 1 mile Run
  • 100 Push-Ups
  • 100 meter Bear Crawl
  • 1 mile Run
  • 100 meter Bear Crawl
  • 100 Push-Ups
  • 1 mile Run

Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

bodyweight workouts

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.

“Terry” was first posted on as the workout of the day for February 28, 2016 (160228).

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