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


Run for 10 minutes
Each minute on the minute perform:
20 Air Squats
Run for 10 minutes. Every minute on the minute, stop the run to do 20 air squats.

Score is the total distance covered (in meters) in the run.

CrossFit bodyweight workoutsSource: Photos courtesy of CrossFit Inc


AMRAP in 23 minutes
From 0:00-7:00, AMRAP of:
Rest 2 minutes
From 9:00-14:00, AMRAP of:
Air Squats
Rest 2 minutes
Finally from 16:00-23:00, AMRAP of:
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.

Bodyweight-workoutsSource: Photos courtesy of CrossFit Inc


AMRAP in 15 minutes
20 Frog Pumps
20 Single-Leg Glute Bridges (10 each leg)
20 Air Squats
20 Lunges (10 each leg)
Complete as many rounds as possible in 15 minutes. Must complete all reps of one exercise before moving to the next.

Score is the total number of rounds completed and reps on the unfinished round.

Tips and Strategy

Make sure that you are engaging your abs through Frog Pumps and Glute Bridges as it can be easy to overextend the lower back in these movements. If you are feeling your lower back get tight through the workout make sure to slow down, check your form, or scale the exercise back so we feel the burn in the legs and hips.

Intended Stimulus

Should be a relentless blast to the glutes. The variety of angles we use to hit the glutes should allow you to keep pushing through the 15 minutes.

Movement Standards

Frog Pump: Lay on the ground with your back flat on the ground and feet together just like in Butterfly Sit-Ups. Lift your hips from the ground with your upper back still planted on the ground. Lift your hips all the way up then lower them down for one repetition.

Single-Leg Glute Bridge: Lay on the ground with your back flat on the ground and feet close to the hips. Raise one leg fully extended while the other foot stays on the ground. Lift your hips towards the sky and down to the ground for one repetition.


Add a weight across your lap for frog pumps and glute bridges if you have it. Sub to double leg glute bridges if you cannot reach full hip extension on every rep.


For Time
1 mile Run
20 Handstand Push-Ups
40 Pull-Ups
60 Air Squats
4 Rope Climbs
800 meter Run
15 Handstand Push-Ups
30 Pull-Ups
45 Air Squats
3 Rope Climbs
400 meter Run
10 Handstand Push-Ups
20 Pull-Ups
30 Air Squats
2 Rope Climbs
200 meter Run
5 Handstand Push-Ups
10 Pull-Ups
15 Air Squats
1 Rope Climbs
With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last Rope Climb is completed.

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