Weakness Destroying Bodyweight Workouts for CrossFit Athletes (with Scaling Options)


AMRAP in 20 minutes
5 Table Rows
10 Push-Ups
15 Air Squats
On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

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

Movement Standard

Table Row: This is a variation of the standard Ring Rows wherein athlete uses the table instead of the Gymnastic Rings.

program better home workoutsSource: Stevie D Photography


5 Rounds for Time
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Squat Jumps
With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds. Be careful with these. Watch your form and knees. You don’t have to touch your knee to the ground.

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


3 Rounds for Time
0.5 mile Run
50 Air Squats

40-30-20-10 Reps for Time
Unbroken Burpees
Unbroken Air Squats
Relatively simple format, but the catch is each set needs to be completed without stopping or pausing. For RX the burpees are 2-foot sprawl back, and 2-foot jump up (no stepping) with a jump and clap to finish. The air squats are just standard air squats below parallel. If you break or pause on a set, you must repeat that set from 0.

For example, if you are on your set of 30 air squats, and at rep 20 you need to stop and adjust your feet or shake out your legs, that counts a break, and you must start over at 0 of 30. For the burpees, it is essentially on your honor to know if you break or pause. Laying on the ground for too long, or standing still for too long counts as a break, the movement from down and up to jump and clap must be relatively smooth, and seamless. If you pause or break, you would start from 0 on whatever burpee set you are on.


Scale the burpees to squat thrusts, cut the reps in half, or omit the rule of doing the reps unbroken and just get through the rep scheme for time.

CrossFit-bodyweight-workoutsSource: Photo courtesy of CrossFit Inc


For As Long As Possible
From 0:00-3:00, 2 Rounds of:
10 Push-Ups
10 Jumping Squats
Then, from 3:00-6:00, 2 Rounds of:
12 Push-Ups
12 Jumping Squats
Then, from 6:00-9:00, 2 Rounds of:
14 Push-Ups
14 Jumping Squats
Add two reps to each movement every 3 minutes. Continue following the same pattern for as long as possible.
With a running clock, athlete must accomplish 10 Push-Ups and 10 Jumping Squats during the first 3 minutes. Add 2 repetitions to each movement every 3 minutes. For the second round, athlete must accomplish 12 Push-Ups and 12 Jumping Squats. Continue following the same pattern for as long as possible.

Score is the sum of rounds and repetitions completed for as long as the athlete was able to accomplish every 3 minutes.

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