Home WODs

Whether you’re stuck at home, traveling on the road, or just can’t make it to a gym, this list gives you plenty of options.  You can easily supplement your gym training with these at home WODs without worrying about missing a training day.

MINI “MURPH”
1-mile Run
   partition any way you like:
   100 Push-ups
   200 Air Squats
1-mile Run

RUN WALK RUN
10 Rounds for Time:
sprint 100m
light jog for 100m

“CINDY”-ish
20 min AMRAP:
8 push-ups
12 sit-ups
16 air squats

DEATH BY BURPEES
Perform 1 burpee at the top of minute 1. Perform 2 burpees at the top of minute 2, perform 3 burpees at the top of minute 3…and so on until you can’t complete the required reps in a minute.

SQUATS ON SQUATS ON SQUATS
200 air squats for time with 5 burpees at the top of every minute as a buy in to continue working

3 Rounds for Time:
Run 800m
50 superman rocks
50 sit-ups

THE LADDER
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Burpees
Push-ups
Sit-ups

THE KITCHEN SINK
For Time:
Run 400m
50 Air Squats
Run 400m
50 Push-ups
Run 400m
50 Sit-ups
Run 400m

JUNK IN THE TRUNK
10 rounds:
:30 seconds max squat jumps (or jumping lunges)
:30 seconds rest

8 MINUTE WOD
2 Minutes Max Push-ups
1 Minute Rest
2 Minutes Max Sit-ups
1 Minute Rest
2 Minutes Max Air Squats

MOBILIZE
1 Minute Handstand
1 Minute Hold Bottom of Squat
Repeat as many times as you’d like