CrossFit Bodyweight Workouts to Test and Build Conditioning (Scaled Options Included)

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

MARINE 16

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.

Scaling

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.

HERO WOD “HEY BUDDY”

For Time

Buy-In:

  • 250 meter Run

Then, 5 Rounds of:

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

8 Burpees

Cash-Out:

  • 250 meter Run

Background

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.

HERO WOD “MAUPIN”

4 Rounds for Time

  • 800 meter Run
  • 49 Push-Ups
  • 49 Sit-Ups
  • 49 Air Squats

Scaling

Scale the push ups to push ups on your knees if necessary.

Background

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

The “Maupin” Hero WOD, created by Bare Hands CrossFit (Columbia, IL, USA) was originally programmed with 4 rounds of just a run and 2 minutes each of max push-ups and sit-ups. But a version they posted on YouTube was later posted on the CrossFit main site as the workout of the day for Sunday, April 10, 2016 (160410).

DURANTE CORE

5 Rounds

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck Ups
  • 10 second Hollow Hold
  • 1 minute Rest

Rest one minute after each round.

The score will be total time it take to complete all 5 rounds including each rest period.

Abs Exercises

BLACKJACK

For Time

  • 20 Push-Ups, 1 Sit-Ups
  • 19 Push-Ups, 2 Sit-Ups
  • 18 Push-Ups, 3 Sit-Ups
  • …continue this pattern until…
  • 2 Push-Ups, 19 Sit-Ups
  • 1 Push-Ups, 20 Sit-Ups

CROSSFIT BODYWEIGHT WORKOUTS – MARK KLEMENT

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.

Scaling

Complete the push ups on your knees if necessary.

Background

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).

HERO WOD – TERRY

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 crossfit.com as the workout of the day for February 28, 2016 (160228).

Crossfit Bodyweight Workouts – Murph 

For time:

1 mile Run (1.6 km)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

bodyweight workouts

This year’s most notorious Crossfit workout, mainly due to the outcome at the 2015 CrossFit Games, is actually a great test of fitness. Basic exercises, pull-ups, push-ups and squats combined with a high volume rep scheme and 2 miles (3.2 kilometers) of running. Murph is a Hero workout that honours Navy Lieutenant Michael Murphy who died in Afghanistan on June 28th, 2005. Crossfit boxes from all over the world, do Murph on Memorial Day weekend to pay tribute to the fallen soldiers.

Score: time it took you to complete all the reps.

Crossfit Bodyweight Workouts – Chelsea

EMOM for 30 min:

5 Pull-ups
10 Push-ups
15 Squats

bodyweight workouts

Contrary to “AMRAP” Cindy, Chelsea works as a every minute on the minute Crossfit WOD. Both workouts combine the same exercises: pull-ups, push-ups and squats. If you can’t keep up with EMOM, switch to Cindy and do as many rounds as possible within the 30 minute time cap.

Score: Numbers of reps completed.

Hero WOD JT 

For time:

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

ring-dips

JT is another Hero WOD which honours Petty Officer 1st Class Jeff Taylor (✝June 2005). The tricky combination of handstand push-ups, ring dips and regular push-ups leaves no room for upper body weaknesses. If you want a true test of gymnastic strength, do it strict.

Score: time it took you to complete all the reps.

CrossFit Regionals 2014 Event 5

For time:

10 rounds:
1 legless rope climb
60m sprint

rope climb

The legless event five from CrossFit Regionals dropped this year’s Fittest Woman on Earth Katrin Tanja Davidsdottir out of the competition in 2014. The workout is made of a single exercise – legless rope climbs – and demands a clever strategy to prevent the burnt out before completing all 10 rounds. The 60 meter sprint works more as a much needed rest in between.

Score: time it took you to complete all 10 rounds.

Crossfit Bodyweight Workouts – Mary

AMRAP for 20 minutes:

5 Handstand push-ups
10 1-legged (pistol) squats
15 Pull-ups

handstand push up

With handstand push-ups, pistol squats and pull-ups, Mary offers an advanced version of Cindy. Twenty minute time cap for as many reps as possible. For anyone looking to scale this Crossfit workout perform 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.

Score: Number of reps completed.

Hero WOD Garrett

For time:

Three rounds:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

gloves-crossfit

Garrett is a Hero WOD which honours Marine Capt. Garrett T. “Tubes” Lawton (✝August 4th, 2008). Ring handstand push-ups were a challenge back at the 2010 CrossFit Games, but should be no problem to any high level athlete today. If you’re looking to scale down this workout, keep your feet on the floor and do regular ring push-ups instead.

Crossfit Bodyweight Workouts – Tabata Something Else 

Complete all 32 intervals:

Tabata Pull-up
Tabata Push-up
Tabata Sit-up
Tabata Air-Squat

bodyweight workouts

Tabata Something Else is a Crossfit workout anyone can do it. Twenty seconds of work, ten seconds of rest: 8 rounds for each exercise. All together, the WOD has 32 intervals of 20 second work. If you can’t perform pull-ups and push-ups yet, do ring rows and box push-ups instead.

Score: a sum up of reps done within 32 intervals.

Hero WOD Jason 

For time:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

bodyweight workouts

Jason is a Hero WOD which honours S01 Jason Dale Lewis (✝July, 2007). The workout starts with 100 squats and 5 muscles-ups. Following a scheme of -25 for squats and +5 for muscle-ups, the workout finishes with 25 and 20 reps. If you can’t perform a muscle-up, scale it: How To Scale A Muscle Up.

Score: time it took you to complete all the reps.

Bodyweight Workouts – The Migraine

For time:

1000m-100m rowing
100-10 double-unders

bodyweight workouts

This workout was made to practice patience as well as double-unders under fatigue. Start with 1000 meter row and 100 double-unders. Continue with 900 meters and 90 double-unders. Follow this scheme until you complete the last set of 100 meter row and 10 double-unders. All together this means 5.5 kilometer row and 550 double-unders.

Bodyweight workouts Score: time it took you to complete all reps and meters.

BODYWEIGHT WORKOUTS – TAG 2015 Qualifier 1

Bodyweight workouts.

Within 2o min time frame:

100 burpees over the rower
row for max distance

Related: 20 Minutes, 100 Burpees and Row as Far as Possible

bodyweight workouts

Start with burpees. When you finish the last rep, 100 burpees, jump on the rower and max out until 20 minutes are over. If you need a good mental training this Crossfit workout will definitely do its job properly.

Score: total distance rowed in meters.

Sources:

crossfit.com05

Latest articles

- Advertisement -

Related news