No Equipment CrossFit Workouts You Can do at Home

This guide has been updated to reflect the ongoing Coronavirus and Covid-19 outbreak. At Athletic Muscle we are fully focused on helping you to meet your fitness goals, whether and whenever you intend to carry out your workouts.

With social distancing being encouraged we explore the best CrossFit WODs that can be carried out without equipment or weights on your own, mean you can complete the exercises from the comfort of your own home.

These at home WODs ensure you avoid the frustration of missed gym sessions if you still have to travel for essential work or family-related reasons the workouts listed can also be done on the road at a hotel.

Also Read: Best Calisthenics Equipment For A Home Gym

At Home WODs – No Equipment Needed

Below we’ve put together 33 WOD’s that require little (jump rope or pull up bar) or no equipment (if you want to add some variety you could add a suspension trainer).

They can be done easily at home or at any hotel.


1) 10 RFT: 10 push-ups, 10 sit-ups, 10 squats

2) 10 RFT: 10 push-ups, 100m dash

3) 3 RFT: 10 Handstand push-ups, 200 m run

4) 10 RFT: 10 sit-ups, 10 burpees

5) 10 RFT: 10 walking lunges, 10 push-ups

crossfit home workouts
6) FT: 100 jumping jacks, 75 squats, 50 push-ups, 25 burpees

7) 3 RFT: 20 jumping jacks, 20 burpees, 20 squats

8) 4 RFT: 20 sit-ups, 20 push-ups, 400 meter run

9) 20 rounds: 5 push-ups, 5 squats, 5 sit-ups

10) 7 RFT: 7 squats, 7 burpees

Read Also: Best Fitness Trackers Designed For CrossFit

11) FT: Run 1 mile with 100 squats at midpoint

12) Run 1 mile and do 10 push-ups every 1 minute.

13) Tabata squats and Tabata push-ups

14) “Susan” – 5 RFT: Run 200m, 10 squats, 10 push-ups

15) FT: 200 squats

16) 10-9-8-7-6-5-4-3-2-1 reps burpees and sit-ups

17) 8 RFT: 30 second handstand hold, 10 squats

18) 4 rounds: 50 squats (rest for 2 minutes between rounds.)

19) 3 RFT: Run 800 meters, 50 squats

Bodyweight training

20) 21-15-9 reps air squats and push-ups

Read Also: 6 Best BCAAs For Men To Reach Their Beast Mode

21) 10 RFT: 10 burpees, 100 meter sprint

22) 10 rounds: Sprint 50 meters, 10 push-ups

23) 4 rounds: Run 400 meters, 50 squats

24) 8 rounds: Sprint 100 meters, 30 squats

25) Run 1 mile, stopping every minute to do 20 squats

26) 10 minute AMRAP: 3 burpees, 4 push-ups, 5 squats

27) 40-30-20-10 reps walking lunges, push-ups

28) 4 RFT: 25 double-unders, 25 sit-ups

29) 3 RFT: 20 squats, 20 burpees, 20 push-ups

30) 20 minute AMRAP: 5 push-ups, 10 sit-ups, 15 squats

Read Also: 9 Dumbell Chest Exercises that do not Require a Bench

31) 10 rounds: 50 doubleunders, 10 push-ups

32) “Angie” FT: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats

33) “Barbara” 5 rounds (rest 3 minutes between each round): 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats

A pull-up bar may be hard to come by if you travel but a light jump rope can easily fit into any luggage. These are also things you can have at home that don’t take up space. So now you have no excuse. You have the option of little or no equipment. Try them and let us know how they went.

Shane D.

Shane D.

Hey, I'm Shane! I've been a gym rat for 10+ years and have been in CrossFit since 2016. For better or worse, I've tried just about every piece of equipment, diet, and supplement one can try to achieve peak performance.

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6 thoughts on “No Equipment CrossFit Workouts You Can do at Home”

    • Hey Jose – Awesome, thanks for stopping by! These can definitely come in handy on the days you can’t make it to the gym. Let me know how they go!


  1. This is great! I’m recovering from some knee problems and haven’t really worked out in almost a year. Yeah it’s tough to start over but these are a good way to get going and moving on top of the runs that I want to start too. Thank you for this!

    • You’re welcome Charlie! Thank you for checking them out. Anything is better than nothing, slow and steady wins the race! best of luck.



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