At-home workouts are underrated because there are so many great ways to get in shape without a box and fancy equipment. Is it a replacement for gym training? Not unless you have all of your training tools at home.
But don’t underestimate or turn your nose up at home sessions which can be incredibly effective. Not to mention, you may not always have access to a gym for whatever reason. So, give these a try and start making gains!
Here are some CrossFit workouts recently released for the public and a few others we included as well…
For the first workout, you’ll need the following equipment.
2. Jump rope
3. Pull up bar
There’s also a bodyweight option.
- 800m run
- 30 DB SN
- 30 Goblet SQ
There are two options for the next workout so feel free to do either or both.
10 x 1 min – 1 min off (20 minutes in total)
- Burpee tuck jumps
- Jumping lunges
7 x 1000m (At your ideal 10k pace)
- “Meaning if you want to run a 40k min 10km, then aim to hit the 1km repeats at 4 min”
- “200m recovery walk between sets”
Here’s another effective workout you can do at home…
- A pull-up bar
- Two dumbbells/weights
- 2 sets x 20 plyometric push-ups superset w/ pull-ups to failure
- 3 rounds x 25 dumbbell or bodyweight squats
- 3 sets x 12 burpees into a dumbbell overhead press (can use any two weights for this)
- Finish with 3 sets x 15 situps
Burpee Sprint Maxout
For this workout, you’ll do 5, 2-minute rounds giving maximum intensity for each rep. You’ll then rest 3 minutes in between each round.
- 10 burpees
- 200-m sprint
- Max-rep burpees
You’ll do this routine every minute on the minute (EMOM) for exactly 30 minutes. So, you’ll do each round at a quick enough pace to where you can get each one done in under a minute. You can rest if you have any time left but make sure you do this workout every single minute for a half-hour straight.
You may not be able to complete the workout exactly as it’s devised but do what you can. Technically, the round won’t count unless you do EMOM but if not, just do AMRAP (as many reps as possible) for the remaining duration of the workout.
Start off slow and get a good pace going as to not burnout. It’ll be tough and isn’t for the faint of heart but you can make it through.
- 5 pull-ups
- 10 push-ups
- 15 squats
If this is too tough, here’s a beginner’s option…
Every minute on the minute for 20 minutes you’ll do:
- 3 Jumping Pull-Ups
- 6 Incline Push-Ups
- 9 Air Squats
Again, do your best to keep up for 20 minutes.
Workout from WODprep
12 Min AMRAP
- 8 Plank Walks
- 12 Squats
- 16 Russian Twists
Sam Briggs recommended routine
The elite CrossFit athlete posted this one for at-home training.
He wrote in the post… “Today’s special is a @redpillcoach classic Legs For Days:”
50 air squats
40 walking lunges
30 jump lunges
20 jump squats
10 pistols (scale goblet squat holding a weighted object)
Also, check out our top 10 effective CrossFit bodyweight workouts for more ideas.
There you have it… several amazingly effective CrossFit workouts you can do from home whether you’re a beginner or more advanced. Training at home is possible, you just need to have the will-power and some awesome workout routine ideas!