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The Best No Equipment Workouts at Home for Athletes

Check out these no equipment workouts at home and keep your training on track, even if you can’t train in the gym or Box right now. 

Feel free to scale them up or down depending on what you have available and your ability level. 

TIPS TO IMPROVE MOTIVATION

A few simple tips can go a long way when it comes to home workouts. These will help you succeed both physically and psychologically. 

  1. Set up a calendar/schedule with workouts for each day that you want to do.
  2. Make yourself adhere to that schedule.
  3. Block off time in your real life/work calendar.
  4. Make time.
  5. Create a dedicated space to workout.
  6. Stop with your excuses.
  7. Do it with a group friends.
  8. Push yourself.

No Equipment Workouts at HomeSource: Stevie D Photography

Browse through the following home workouts for CrossFit athletes and choose a selection to add into your training. 

No Equipment Workouts at Home

WOD 1

For Time
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Chair Dips
30-27-24-21-18-15-12-9-6-3 Sit-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 10 Burpees, 20 Chair Dips, and 30 Sit-Ups before moving to 9 Burpees, 18 Chair Dips, 27 Sit-Ups, etc.

Score is the time on the clock when the last round of sit-ups is completed.

WOD 2

20 Rounds for Time
6 Push-Ups
12 Alternating Lunges
18 Double-Unders
With a running clock, as fast as possible perform the prescribed work in the order written for 20 rounds.

Score is the time on the clock when the last round of Double-Unders is completed.

WOD 3

50-40-30-20-10 Reps for Time
Burpees
Air Squats
Push-Ups
Sit-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 50 Burpees, 50 Air Squats, 50 Push-Ups, and 50 Sit-Ups before moving on to 40 repetitions of each movement, etc.

Score is the time on the clock when the last round of Sit-Ups is completed.

WOD 4

For Time
50 Duffel Bag Ground-to-Overheads
75 Duffel Bag Deadlifts
100 Duffel Bag Swings
75 Duffel Bag Sit-Ups
50 Duffel Bag Overhead Squats
With a running clock, as fast as possible perform the prescribed work in the order written. Fill your bag with your dirty laundry or use whatever equipment you’ve got.

Score is the time on the clock when the last repetition of Overhead Squats is completed.

PLank-abs-exercisesSource: Photos courtesy of CrossFit Inc

WOD 5

For Time
10 minute Plank Hold
Every time you rest, perform:
4 Burpees
6 Hand Release Push-Ups
8 Alternating Pistols
With a running clock, perform a Plank Hold for an accumulated time of 10 minutes. Every time you rest from the Plank Hold, perform 4 Burpees, 6 Hand Release Push-Ups, and 8 Alternating Pistols.

Score is the time on the clock when the 10-minute Plank Hold is completed.

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