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 (NULL = 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.

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