Master Bodyweight: CrossFit and Calisthenics Workouts for All Athletes

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

Source: 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

Source: 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.