If you’re looking for an ultimate Crossfit training program that requires little to no equipment, you can do this 6-week Crossfit workout plan at home. It will improve your endurance, strength, agility, and balance and help you get in shape.
Whether you’re a male or female, you can follow this Crossfit program to scale up your fitness level and achieve your best physique without going to the gym.
The workout plan is effective but challenging and will test your stamina. So, make sure you commit to this program and give your max effort.
Summary
| Program Duration | 6 Weeks |
| Program Goal | Build Strength, Endurance, Agility, and Balance |
| Workout Level | Beginners to Intermediate |
| Target Gender | Male and Female |
| Frequency | 4 days a week |
Does this program require the equipment? Most of the exercises do not require equipment but having dumbbells and kettlebells allows you to perform myriad other exercises that enhance strength and endurance. However, if you do not have equipment at home, you can replace the DB and KB exercises with bodyweight ones.
Who can use this workout plan? This plan includes exercises from beginner to intermediate level, so it can be challenging if you’re just starting out. It would be best for you to pick some beginner-level CrossFit exercises from the list and include them in this routine.
EMOM (every minute on the Minute): Performing each exercise for one minute, including recovery time. For example, if you do 30 pushups in 45 seconds, then take 15 seconds of rest and perform another exercise and repeat until the suggested duration.
AMRAP (as many rounds as possible): It means doing as many rounds as possible in a set amount of time.
6-Week Crossfit Home Workout Program
Week 1
- Monday – Chelsea
- Tuesday – Annie
- Thursday – Barbara
- Friday – Marguerita
Monday – Chelsea
EMOM (every minute on the Minute) for 30 minutes
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
How to perform: Set a timer and perform each exercise for one minute (including rest time) before moving on to the other and repeat until your clocks tick on 30-minutes.
Tuesday – Annie
Perform double unders and sit-ups
50 – 40 – 30 – 20 – 10 reps (in a descending ladder)
Thursday – Barbara
5 Rounds For Time:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Friday – Marguerita
50 rounds for time
- 1 Burpee
- 1 Push-Up
- 1 Jumping-Jack
- 1 Sit-Up
- 1 Handstand
Week 2
- Monday – Angie
- Tuesday – Cooper
- Thursday – Ellen
- Friday – Cindy
Monday – Angie
For time:
- 100 Pull-Ups
- 100 Push-Ups
- 100 Sit-Ups
- 100 Air Squats
Tuesday – Cooper
10 rounds for time:
- 10 Burpees
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
Thursday – Ellen
- 20 Burpees
- 21 Alternating Dumbbell Snatches with 50 lbs.
- 12 Dumbbell Thrusters 35 lbs.
- Three rounds for time.
Friday – Cindy
AMRAP in 20 minutes:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
Week 3
- Monday – Mary
- Tuesday – Artie
- Thursday – The Hansen
- Friday – The Ladder
Monday – Mary
AMRAP in 20 minutes:
- 5 Handstand Push-ups
- 10 Pistol Squats
- 15 Pull-ups
Tuesday – Artie
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
- 5 Pull-Ups
- 10 Thrusters with 65-95 lbs
- Duration: 20 minutes
Thursday – The Hansen
Complete five rounds for the time being:
- 30 Kettlebell Swing
- 30 Burpees
- 30 Sit-ups
Friday – The Ladder
Descending and Ascending Ladder
- Air Squats – 10 reps
- Pushups – 9 reps
- Crunches – 8 reps
- Burpee – 7 reps
- Box Jumps – 6 reps
- Leg Reps – 5 reps
- Pushups – 4 reps
- Burpees – 3 reps
- Pushups – 2 reps
- Squat Pulses Jump – 1 rep
Week 4
- Monday – The Seven
- Tuesday – Tabata
- Thursday – Plyo Jumps
- Friday – Core Blaster
Monday – The Seven
Seven rounds for time:
- 7 Jump Squat
- 7 Crunches
- 7 Air Squat
- 7 High Knees
- 7 Pushups
- 7 Mountain climbing
- 7 Burpees
Tuesday – Tabata
EMOM (Every Minute on the Minute)
- Minute 1 – Burpees
- Minute 2 – Sit-ups
- Minute 3 – Air Squat
- Minute 4 – Pushups
- Repeat five rounds until 20 minutes.
Related: 5 Best Tabata Workout Plan with PDF
Thursday – Plyo Jumps
Five Rounds for time:
- 15-second Ankle Hops
- 10 Split Jumps
- 10 Alternating Push Offs
- 10 Kneeling Squat Jumps
- 10 Tuck Jumps
- 10 Burpee with a Tuck Jump
Friday – Core Blaster
Five Rounds for time:
- 30-second Mountain Climbers
- 15-second Scissor Kicks
- 10 Tuck ups
- 10 Air Plunge
- 10/side Alternate Heel Taps
- 15-second Russian Twist
- 45-second Forearm Front Plank
- 15-second/side Side plank
Week 5
- Monday – Dumbbell WOD
- Tuesday – The Tenfold
- Thursday – Kettlebell WOD
- Friday – Core Destroyer
Monday – Dumbbell WOD
EMOM (Every Minute on the Minute)
- Dumbbell Man maker
- Dumbbell Push Press
- Single-arm Dumbbell Squat Snatch
- Dumbbell Squat to Shoulder Press
- Dumbbell Carry Fast Walk
- Dumbbell Clean And Press
- Dumbbell Hang Power Clean
- Single-arm Dumbbell Swing
- Dumbbell Clusters
- Dumbbell Russian Twist
- Dumbbell Straight Arm Sit-ups
- Dumbbell Shadowboxing
- Stiff-Leg Deadlift to Upright Row
- Dumbbell Side Plank Rotation
- Dumbbell Push Jerk
- Standing IYT Raises
- Dumbbell Overhead Squat
Tuesday – The Tenfold
10 rounds for time:
- 30-second Mountain Climber
- 10 Push-Ups
- 10 Air Squats
- 10 Sit-ups
Thursday – Kettlebell WOD
EMOM (Every Minute on the Minute)
- Kettlebell Thruster
- Kettlebell Swings
- Kettlebell Goblet Squat
- Kettlebell Sumo Deadlift High Pull
- Kettlebell Clean and Press
- Kettlebell Snatch
- Kettlebell Push Press
- Kettlebell Sit-up
- Kettlebell Push-up
- Kettlebell Walking Lunges
- Turkish Get-Up
- Overhead Squat
- Kettlebell Deadlift
- Kettlebell Pistol Squat
Friday – Core Destroyer
Five rounds for time:
- 15-sec Mountain Climbers
- 15-sec Flutter Kicks
- 15-sec Russian Twist
- 10 High Knees
- 10/side Alternate Heel Taps
- 15-second Crossbody Mountain Climber
- 45-second Forearm Front Plank
- 15-second/side Side plank
Week 6
- Monday – The Septuple
- Tuesday – The Ultimate AMRAP
- Thursday – Open Workout 21.1
- Friday – The Challenging EMOM
Monday – The Septuple
Seven rounds for time:
- 7 Burpees
- 7 Pushups
- 7 Squats
- 7 Situps
- 7 Squat Jump
- 7 Kettlebell Swings
- 7 Dumbbell Thrusters
Tuesday – The Ultimate AMRAP
AMRAP (as many rounds as possible) in 30 minutes:
- 10 Burpees
- 10 Pushups
- 10 Squats
- 10 Situps
- 10 Lunges (5/side)
- 10 Leg Raises
- 10-sec Shoulder Taps
- 10-sec Mountain Climbers
- 10 Jumping Split Jump
Thursday – Open Workout 21.1
- 1 Wall walk
- 10 double-unders
- 3 wall walks
- 30 double-unders
- 6 wall walks
- 60 double-unders
- 9 wall walks
- 90 double-unders
- 15 wall walks
- 150 double-unders
- 21 wall walks
- 210 Double-unders
- Time cap: 15 min
Friday – Total Body EMOM
For time:
- 30-sec Mountain Climber
- 10 Drop Squats
- 10 Burpees
- 15-sec Bear Crawl
- 20 Shoulder Taps (10/side)
- 10 Diver Pushup
- 15-sec Bicycle Crunches
- 15-sec Plank Ankle Taps
- 10 Dead Bug Crunches
- 10 Kneeling Squat Jumps
- 10 Curtsy Lunges
- 20 Lunge Front Kicks (10/side)
- 10 Knee Tap Push-Ups
- 15-sec Inchworm
- 10 Bodyweight Power Maker
- 10 Plank Jack
- 10 Tuck Jump
- 10 Grappler pushup
6 Week Crossfit Program PDF For Home Gym
The Bottom Line
Doing Crossfit workouts at home can be challenging, but if you’re a self-motivated person, you can use this 6-week workout program to enhance your fitness level.
You can also make some desirable changes according to your fitness level.
Once you complete the program, try to perform some advanced Crossfit WODs to achieve your best fitness.
