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The Best No Equipment Workouts at Home for Athletes

Raise your game.

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.

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.

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.

No Equipment Workouts at Home

WOD 6

For Time
500 Step-Ups (24/20 in)
Every 50 reps, perform:
10 Push-Ups
10 Sit-Ups
10 Arch Ups
With a running clock, as fast as possible perform 500 Step-Ups. Every 50 reps completed, athlete must complete 10 Push-Ups, 10 Sit-Ups, and 10 Arch Ups before resuming the Step-Ups.

Score is the time on the clock when the 500th Step Up is completed.

WOD 7

5 Rounds in 24 minutes
1 minute Mountain Climbers
1 minute Push-Ups
1 minute Flutter Kicks
1 minute Air Squats
1 minute Rest
On a 24-minute clock, perform as many repetitions for 1 minute of each movement for 5 rounds.

Score is the total number of repetitions completed before the 24-minute clock stops.

WOD 8

For Time
10 Wall Walks
Then, 100-80-60-40-20 reps of:
Air Squats
Sit-Ups
Finally, perform:
10 Handstand Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 10 Wall Walks before moving to 100 Air Squats and 100 Sit-Ups, then 80 Air Squats and 80 Sit-Ups, etc. To complete the workout, athlete must accomplish 10 Handstand Push-Ups.

Score is the time on the clock when the last repetition of Handstand Push-Ups is completed.

plank core abs exercises

WOD 9

For Time
66-54-42-30-18 Sit-Ups
33-27-21-15-9 Burpees Over Object
66-54-42-30-18 Jumping Squats
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 66 Sit-Ups, 33 Burpees, and 66 Jumping Squats before moving to 54 Sit-Ups, 27 Burpees, and 54 Jumping Squats, etc. You can pick any random object for the Burpees, e.g. bench, couch, or table.

Score is the time on the clock when the last round of Jumping Squats is completed.

No Equipment Workouts at Home

WOD 10

30 Rounds for Time
5 Hand Release Push-Ups
10 Goblet Squats (pick load)
15 Double-Unders
With a running clock, as fast as possible perform the prescribed work in the order written for 30 rounds. You can choose any load for the Goblet Squats.

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

WOD 11

Four Tabatas in 19 minutes
Tabata Russian Twists
Rest 1 minute
Tabata Reverse Lunges
Rest 1 minute
Tabata V-Ups
Rest 1 minute
Tabata Overhead Squats
On a 19-minute clock, perform the prescribed work in the order written.

Tabata is 20 seconds of work followed by 10 seconds of rest, for 8 intervals. You can add extra weight for the Russian Twists and Overhead Squats, e.g. water bottle, dumbbell, kettlebell, etc. Rest 1 minute after each Tabata.

Score is the total number of repetitions completed for each movement.

WOD 12

AMRAP in 20 minutes
20 Push-Ups
20 Walking Lunges
20 Chair Dips
20 V-Ups
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

WOD 13

10 Rounds for Time
5 Tuck Jumps
10 Burpees
15 Hollow Rocks
20 Box Step-Ups
With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

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

WOD 14

For Time
1,000 Sit-Ups
Every 50 repetitions completed, perform:
5 Burpees
10 Push-Ups
15 Air Squats
With a running clock, as fast as possible complete the 1,000 Sit-Ups. Every 50 Sit-Ups completed, athlete must perform 5 Burpees, 10 Push-Ups, and 15 Air Squats.

Score is the time on the clock when the 1000th Sit-Up is completed.

No Equipment Workouts at Home

WOD 15

For Time
3-6-9-12-15-18-21-24-27-30-33-36 Jumping Jacks
12-11-10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must perform 3 Jumping Jacks and 12 Strict Handstand Push-Ups before moving on to 6 Jumping Jacks and 11 Strict Handstand Push-Ups and so on.

Score is the time on the clock when the last set of Strict Handstand Push-Ups is completed.

WOD 16

AMRAP in 20 minutes
2 Overhead Squats (any load)
2 Jumping Lunges
2 Arch Ups
2 Sit-Ups
4 Overhead Squats (any load)
4 Jumping Lunges
4 Arch Ups
4 Sit-Ups
Continue with this pattern, adding 2 repetitions on each movement each round.
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP), perform the prescribed work in the order written. Athlete must accomplish 2 Overhead Squats, 2 Jumping Lunges, 2 Arch Ups, and 2 Sit-Ups. Continue with this pattern, adding 2 repetitions on each movement each round.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

WOD 17

For Time
Buy-In: 200 Double-Unders
Then, 50-40-30-20-10 reps of:
Sumo Deadlift High-Pulls (pick load and object)
Walking Lunges
Burpees Over Object
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish the buy-in of 200 Double-Unders. Then, athelete must perform 50 Sumo Deadlift High-Pulls, 50 Walking Lunges, and 50 Burpees over Object to 40 repetitions of the three movements and so on.

Score is the time on the clock when the last round of Burpees is completed.

WOD 18

5 Rounds in 19 minutes
1 minute Chair Dips
1 minute Alternating Pistols
1 minute Burpees
1 minute Rest
On a 19-minute clock, athlete must accomplish as many repetitions as possible (AMRAP) of each movement for 5 rounds. Athlete will have 1 minute to perform each movement every round, followed by 1 minute of rest between each round.

Score is the total number of repetitions completed before the 19-minute clock stops.

WOD 19

AMRAP in 20 minutes
10 Lateral Burpees Over Object
15 Deadlifts (pick object)
20 Goblet Squats (pick object)
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of repetitions completed before the 20-minute clock stops.

No Equipment Workouts at Home

WOD 20

For Time
15 minute Wall Squat Hold (cumulative)
Every time athlete rests, perform:
5 Push-Ups
10 Jumping Jacks
15 V-Ups
Start a running clock and a stopwatch simultaneously. Perform the Wall Squat Hold (aka: Wall Sit) until you have to break. Every time you break, stop the stopwatch and perform 5 Push-Ups, 10 Jumping Jacks, and 5 V-Ups. Get back into the Wall Squat Hold position and resume the stopwatch. Continue until you accumulate 15 minutes on the stopwatch.

Score is the time on the clock when the 15 minutes cumulative Wall Squat Hold is completed.

WOD 21

AMRAP in 23 minutes
From 0:00-7:00, AMRAP of:
Burpees
Rest 2 minutes
From 9:00-14:00, AMRAP of:
Air Squats
Rest 2 minutes
Finally from 16:00-23:00, AMRAP of:
Burpees
On a 23-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed movements. From 0:00-7:00, athlete must accomplish max repetitions of Burpees. Rest 2 minutes. Then from 9:00-14:00, athlete must perform max repetition of Air Squats. Rest 2 minutes. Finally, from 16:00-23:00, athlete must accomplish max repetitions of Burpees.

There will be two scores for this workout. Score A is the total number of repetitions completed before the 23-minute clock stops. Score B is the number of Burpees completed in the last set of AMRAP.

WOD 22

5 Rounds for Time
15 Ground-to-Overheads (pick load & object)
30 Step-Ups (pick height & object)
With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds. Athlete can choose any object they can find at home to use for the 15 Ground-to-Overheads and 30 Step-Ups.

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

5 Lower Body Unilateral Exercises to Explode Your Strength and Destroy Weaknesses

WOD 23

AMRAP in 15 minutes
3 Stand-Up Sit-Ups
3 Supermans
6 Stand-Up Sit-Ups
6 Supermans
Continue with this pattern, adding 3 repetitions to each movement every round.
On a 15-minute clock, as many repetitions as possible (AMRAP) perform the prescribed work in the order written. Athlete must accomplish 3 Stand-Up Sit-Ups and 3 Supermans before moving on to 6 Stand-Up Sit-Ups and 6 Supermans, etc. Continue with this pattern, adding 3 repetitions to each movement every round.

To perform the Stand-Up Sit-Up, athlete must perform the standard Sit-Up while laying on the floor and standing up to full extension to complete one repetition.

Score is the total number of repetitions completed before the 15-minute clock stops.

WOD 24

50-40-30-20-10 Reps for Time
Hand Release Push-Ups
Standing Knee Raises
Up Downs
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 50 reps of each movement before moving on to 40 reps and so on.

Score is the time on the clock when the last round of Up Downs is completed.

Movement Standard: For each Up-Down, start standing tall, then drop your hands to the floor and kick your feet out into the Plank position. Immediately hop your feet back up to your hands and stand tall again to complete the repetition.

WOD 25

10 Rounds for Time
25 Burpees
12 Squats*
8 Sit-Ups
4 Push-Ups
*Pick load & object, e.g. Sandbag, Dumbbell, Kettlebell, or water bottle.
With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

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

WOD 26

21-15-9 Reps for Time
Stiff-Legged Deadlifts (pick load & object)
Left Leg Pistols
Right Leg Pistols
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 21 reps of each movement before moving on to 15 reps and 9 reps.

Score is the time on the clock when the last round of Right Leg Pistols is completed.

Movement Standard

Stiff-Legged Deadlift: This is similar to a standard Deadlift aside from the barbell moving away from the shin to have less tension on the lower back.

WOD 27

30 Rounds for Time
10 Duffel Bag Swings
10 Duffel Bag Thrusters
10 Duffel Bag Jump Overs
Fill your bag with dirty laundry, or use whatever equipment you’ve got.
With a running clock, as fast as possible perform the prescribed work in the order written for 30 rounds.

Score is the time on the clock when the last round of Duffel Bag Jump Overs is completed.

WOD 28

2 Rounds for Reps in 31 minutes
5 minute Box Step Overs (24/20 in)
4 minute Sit-Ups
3 minute Double-Unders
2 minute Push-Ups
1 minute Jumping Jacks
1 minute Rest
On a 31-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of repetitions completed for each round.

WOD 29

For Time
50 Burpees
100 Push-Ups
200 Sit-Ups
300 Air Squats
With a running clock, as fast as possible perform the prescribed work. Split reps as you wish.

Score is the time on the clock when the 650 reps are completed.

WOD 30

AMRAP in 20 minutes
4 Box Step-Ups (24/20 in)
4 Jumping Jacks
4 Shoulder Taps
Continue with this pattern, adding 4 reps to each movement after every round.
On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Athlete must complete 4 Box Step-Ups, 4 Jumping Jacks, and 4 Shoulder Taps. Continue with this pattern, adding 4 reps to each movement after every round.

Score is the total number of repetitions completed before the 20-minute clock stops.

Movement Standard

Shoulder Tap: From a Plank Hold position, tap the right shoulder with the left hand and the left shoulder with the right hand. One tap is one rep.

WOD 31

For Time
Buy-In: 100 Walking Lunges
Directly into:
5-10-15-20-25-30-35-40-45-50 Sit-Ups
20-18-16-14-12-10-8-6-4-2 Hand Release Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the buy-in of 100 Walking Lunges before moving on to the next part of the workout. After the Lunges, perform 5 Sit-Ups and 20 Hand Release Push-Ups. Continue with the pattern adding 5 Sit-Ups and decreasing 2 Hand Release Push-Ups every round until 50 Sit-Ups and 2 Hand Release Push-Ups are completed.

Score is the time on the clock when the last round of Hand Release Push-Ups is completed.

No Equipment Workouts at Home – WOD 32

For Time
1,500 Accumulated Repetitions
Choose freely from this pool of movements:
Air Squats
Arch Ups
Burpees
Jumping Jacks
Lunges
Pistols
Push-Up
Sit-Ups
Step-Ups
Up Downs
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete can choose whatever rep scheme and movements from the given pool to accumulate the 1,500 reps.

Score is the time on the clock when the 1,500th episode is completed.

No Equipment Workouts at Home – WOD 33

5 Rounds for Total Reps in 19 minutes
1 minute Broad Jumps
1 minute Chair Dips
1 minute Burpees
1 minute Rest
On a 19-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed movement every minute.

Score is the total number of repetitions completed before the 19-minute clock stops.

WOD 34

EMOM For as Long as Possible
Minute 1:
1 Lunge
1 Air Squat
Minute 2:
2 Lunges
2 Air Squats
Continue with this pattern, adding 1 Lunge and 1 Air Squat every minute.
With a running clock, perform the prescribed work in the order written for as long as possible. For every minute, add 1 Lunge and 1 Air Squat until failure.

Score is the total number of repetitions completed every minute until failure.

No Equipment Workouts at Home – WOD 35

Four Tabatas for Total Reps in 19 minutes
Tabata Jumping Jacks
Rest 1 minute
Tabata Push-Ups
Rest 1 minute
Tabata Duffel Bag Swings
Rest 1 minute
Tabata V-Ups
On a 19-minute clock, perform four Tabatas with their prescribed movements. Tabata is 20 seconds of work, followed by 10 seconds of rest, for 8 intervals. Rest 1 minute after each Tabata.

Score is the total number of repetitions completed before the 19-minute clock stops.

HOW TO PROGRAM BETTER WORKOUTS AT HOME

Here’s how you can write better home workouts to actually achieve your goals:

  1. Write out 6 exercises: 2 upper body, 2 lower body, and 2 core. One of each should be a strength of yours, and one should be a weakness.
  2. Test your max reps for each movement. Push it to failure so we can establish a baseline. If the movement is a hold, like a plank, then establish a max time hold.
  3. Slowly increase the volume of those exercises over a 6-week period, then re-test, and re-evaluate your choice of movements for the next 6 weeks, rinse, and repeat.

When it comes to no equipment workouts at home we can create a progression in any movement four different ways.

  • Tempo
  • Reps and Sets
  • Weight
  • Workload

Let’s dig a bit deeper.

TEMPO

Creating a progression for tempo simply means making the movement either slower or pausing at a challenging point for a period of time. This means we can perform 5×5 of Bulgarian Split Squat on each leg for week 1, then on week 2 perform the same amount of reps, with a 2 second tempo down, 2 second pause, and a 2 second tempo up.

Week three would be 4 seconds, and so on. This will slowly increase time under tension for a movement, without adding more reps, which can be a great way to build muscle and tendon strength, as well as preventing pain or injury in joints…

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