20 No-Equipment CrossFit Workouts and WOD w/PDF

CrossFit is a functional training program that involves performing various workouts, such as plyometrics, weightlifting, calisthenics, and bodyweight aerobics.

To perform the standard CrossFit WODs, you need multiple pieces of equipment, including the barbell, dumbbells, pull-up bars, and plyo box.

However, if you’re new to CrossFit training and looking for exercises you can do without equipment, you’ve come to the right place.

In this article, I’ve shared some of the best CrossFit workouts (WOD) that require no equipment.

Whether you train indoors or outdoors, you can perform some of these no-equipment CrossFit workouts based on your fitness level to increase endurance, balance, agility, and explosiveness.


Pros and Cons of Doing CrossFit Training Without Equipment

Benefits of No-Equipment CrossFit Workouts

  • Doing CrossFit without equipment increases strength, agility, and balance and burns more calories than doing weighted workouts.
  • Bodyweight CrossFit training is more effective for people who want to shed some fat and get lean.
  • You can do bodyweight CrossFit exercises almost anywhere you want, such as at home, on the ground, and on the beach.
  • Bodyweight CrossFit helps improve aerobic fitness and athletic performance.

Disadvantages of Doing CrossFit Training with No Equipment

  • Not suitable for strength and muscle growth.
  • Limited exercise options.
  • It can be boring as you have to repeat some exercises in almost all sessions.
  • Finite growth in your overall fitness.

20 No-Equipment CrossFit Workouts to Scale Your Fitness

no equipment CrossFit workout

Here are the best CrossFit WODs you can do to level up your fitness. Based on your current fitness level, integrate these workouts into your CrossFit workout routine.

1. Terrific Three

It includes performing three exercises that target the entire body.

  • 10 Push-ups
  • 10 Squats
  • 5 Sit-ups
  • AMRAP in 20 minutes

2. Fundamental Four

This WOD includes four exercises that will bolster almost every muscle and build up a toned body.

  • 5 Burpees
  • 10 Lunges (5/leg)
  • 10 Push-ups
  • 15-sec Mountain Climber
  • AMRAP in 20 minutes

3. Fantastic Five

From back and legs to chest and abs, this bodyweight WOD contains the five best exercise.

  • 10 Squats
  • 10 Push-ups
  • 15-sec High Knees
  • 10 Superman
  • 5 Sit-ups
  • AMRAP in 20 minutes

4. Super Six

It comprises six exercises, from plyometric to isometric, that will work throughout the body and level up your fitness.

  • 10 Jump Squats
  • 5 Pushups
  • 15-sec Mountain Climber
  • 5 Burpees
  • 5 Superman
  • 1-min Plank
  • AMRAP in 20 minutes

5. Sunday Seven

  • 15 Air Squats
  • 20 Shoulder Taps (10/side)
  • 15-sec High Knees
  • 10 Knee Tap Pushups (5/side)
  • 10 Superman
  • 10 Plank Jacks
  • 20 Glute Leg Kickback (10/side)
  • AMRAP in 30 minutes

6. Extreme Eight

  • 10 Air Squats
  • 10 Push-ups
  • 10 Lunges (5/leg)
  • 5 Superman
  • 5 Squat Jumps
  • 10 Floor Dips
  • 10 Knee Tap Push-ups
  • 1-min Plank
  • Three rounds for time.

7. Intense Nine

  • 10 Air Squats
  • 10 Push-ups
  • 10 Lunges (5/leg)
  • 5 Superman
  • 5 Squat Jumps
  • 10 Reverse Crunches
  • 20 Shoulder Taps (10/side)
  • 10 Inverted Rows
  • 30-sec Forearm Plank
  • Three rounds for time.

8. Loredo

  • 24 Squats
  • 24 Push-ups
  • 24 Walking lunge steps
  • 400 meters Run
  • Perform six rounds for the time.

9. The Hundred

  • 10 Burpees
  • 10 Situps
  • 10 Squat Jumps
  • 10 Pushups
  • 10 Air Squats
  • Two rounds for time.

10. Complete Core Blaster

Duration – 20 Minutes

  • Mountain Climbers– 20 seconds
  • Bicycle Crunches – 10 reps
  • Reverse Crunches- 10 reps
  • Russian Twist – 20 to 30 seconds
  • Right Knee to Left Elbow Inside crunch
  • Sit-ups – 15 reps
  • Leg Raise – 10 reps
  • Toe Touch crunch – 15 reps
  • Plank – 45 to 60 seconds
  • Side Plank – 20 to 30 seconds
  • V-ups Crunches – 10 reps
  • Flutter Kicks – 20 seconds
  • Repeat two to three times.

11. Calisthenics WOD

  • 30-sec Bear Crawl
  • 30-sec Inchworm
  • 10 Pike Pushups
  • 10 Pistol Squats (5 per leg)
  • 10 V-Ups
  • 5-10 Floor Dips
  • 10 Superman
  • 10-20 Back and Front Lunges
  • 10-12 Archer Push up
  • 1-min Front Plank
  • Repeat as many times as possible.

12. Half Murph

  • 1-mile Run
  • 100 Push-ups
  • 200 Air Squats
  • 1-mile Run

13. The Challenger

  • Mountain Climbers – 60 seconds
  • Burpees – 20 reps
  • Run – 500 m
  • Air Squats – 25 reps
  • Push-ups – 25 reps
  • Lunges – 25 reps
  • Sit-ups – 25 reps
  • Run – 500 m
  • Mountain Climbers – 60 seconds
  • Burpees – 20 reps
  • Mountain Climbers – 60 seconds
  • Burpees – 20 reps
  • Run – 500 m
  • Air Squats – 25 reps
  • Push-ups – 25 reps
  • Plyo Lunges – 25 reps
  • Sit-ups – 25 reps
  • Run – 500 m
  • Run – 500 m
  • Mountain Climbers – 60 seconds
  • Burpees – 20 reps
  • Mountain Climbers – 60 seconds
  • Burpees – 20 reps
  • Run – 500 m
  • Air Squats – 25 reps

14. Alternating Run WOD

  • 100-meter run
  • 10 Burpees
  • 200-meter run
  • 20 Push-ups
  • 300-meter run
  • 20 sit-ups
  • 400-meter run
  • 10 IYT Flies
  • 500-meter run

15. Descending Ladder

Start each exercise with 20 reps, followed by 15, 10, and 5 reps (in descending order).

  • Jump Squat
  • Pushups
  • Sit-ups

16. Squat Challenge

AMRAP in 30 Minutes

  • 15 Jump Squat
  • 10 Air Squat
  • 15 Split Squat
  • 10 Sumo Squat
  • 15 Lateral Squat
  • 10 Jumping Split Squat

17. Sprint Focused Crossfit WOD

5 Rounds with as short rest as possible between rounds

  • 50-meter sprint
  •  1-min rest
  • 100-meter sprint
  • 2 minutes rest
  • 150-meter sprint
  • 4 minutes rest
  • 200-meter sprint
  • 5 minutes
  • 250-meter sprint

18. Explosive WOD

  • 15-sec Jumping Jacks
  • 5 Clapping Pushups
  • 5 Vertical Jump
  • 15-sec Mountain Climbing
  • 5 Kneeling Squat Jumps
  • 20 Alternating Heel Taps (10/side)
  • 5 Burpee Jump Knee Tap
  • 15-sec Flutter Kicks
  • Do as many rounds as possible.

19. EMOM CrossFit WOD

The EMOM stands for every minute on the minute. It involves performing each exercise for one minute, including the rest time.

  • Burpees
  • Shoulder Tap
  • Jumping Lunges
  • Plank
  • Side Plank
  • Repear five rounds.

20. Ascending Ladder

Perform 2-4-6-8-10 reps.

  • Burpees
  • Crunches
  • Lunges
  • Leg Raises

Download The No-Equipment CrossFit WODs PDF

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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