Top Calisthenics Workouts and CrossFit Bodyweight WODs for All Athletes

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

TYPES OF WORKOUTS

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

CROSSFIT BODYWEIGHT WORKOUTS

hero wod murph kara webb 2016
Kara Webb on fire this year!

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

Mat Fraser pistol squat crossfit injurySource: RX'd Photography

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

For time:

10 rounds:
1 legless rope climb
60m sprint

Next page for bodyweight workouts that can be done in 10 minutes or less.

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