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Master Bodyweight: CrossFit and Calisthenics Workouts for All Athletes

Use these Calisthenics workouts and CrossFit WODs to improve your strength, fitness, conditioning, body and mental strength.

This article is divided into 4 sections, each with 5 workouts, so that you can find the type of CrossFit or Calisthenics bodyweight workouts that are most suitable for your goals.

TYPES OF BODYWEIGHT WORKOUTS

  • CrossFit bodyweight workouts
  • Bodyweight workouts in under 10 minutes
  • Calisthenics workouts
  • Bodyweight core workouts

CROSSFIT BODYWEIGHT WORKOUTS

Bodyweight ExercisesSource: Sam Owoyemi on Unsplash

MURPH

  • 1 mile run
  • 100 pull ups
  • 200 Push ups
  • 300 Squats
  • 1 mile run

CHELSEA

30 min EMOM

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

MARY

20 min AMRAP

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

TABATA SOMETHING ELSE

Each tabata workout takes 4 minutes to complete. This involves 8 sets of 20 seconds of work followed by 10 seconds of rest. They are deceptively crushing.

  • Work out hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

Complete all 32 intervals:

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

CLIMBING SPRINTS

10 rounds for time of:

  • 1 legless rope climb
  • 60m sprint

BODYWEIGHT WORKOUTS IN LESS THAN 10 MINUTES

push up variationsSource: Minna Hamalainen

1. BW WORKOUT

For time 21-15-9 rounds of:

  • Push ups
  • Burpees
  • Squats

2. TABATA DOUBLE WORKOUT

Choose two bodyweight exercises then complete a short 4 minute Tabata workout for each one.

  • Push up – 4 min tabata workout
  • 1 min rest
  • Pull up – 4 min tabata workout

Total time to complete the tabata double workout: 9 mins

3. LEG DESTROYER

10 min AMRAP

  • 10 alternating lunges
  • 15 Squats
  • 20 Box jumps

4. BURPEE HELL

7 min AMRAP

  • Burpees

Check out the top calisthenics workouts next.

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