Crossfit workouts don’t always have to involve a barbell when you can count on your bodyweight to get the high-intensity exercise that you want. This is what bodyweight Crossfit workout of the day (WOD) is for.
There are different WODs you can try and if you’re a Crossfit beginner, knowing the basics is important. Once you’re well-versed with the foundation of this lifestyle, you can get on and try several WODs.
Murph is a Crossfit Hero workout named in honor of Navy Lieutenant Michael Murphy, who died in Afghanistan in 2005. As a tribute to the fallen soldiers, Crossfit enthusiasts do a Murph every Memorial Day weekend.
The HERO WOD Murph includes, for time, a mile-long run, 200 push-ups, 100 pull-ups, 300 squats, and another mile-long run.
Just like Murph, this is yet another Hero WOD Crossfit workout named as a tribute to Petty Officer 1st Class Jeff Taylor who died in June 2005. The exercises involved in this WOD aim to develop your upper body strength, thanks to its complex combination of ring dips, handstand push-ups, and the usual push-ups.
The HERO WOD JT includes for time 21-15-9 reps of push-ups on handstand, ring dips, and push-ups.
Instead of rushing to complete the reps as fast as you can, this bodyweight Crossfit workout of the day must be finished in 20 minutes for as many rounds as possible (AMRAP). Within this duration, you need to complete 5 pull-ups, 10 press-ups, and 15 air squats. Do all these repeatedly for several rounds until the time is up.
Instead of AMRAP, Chelsea is an “every minute on the minute” WOD for 30 minutes. Just like Cindy, it also includes push-ups, pull-ups, and squats. If you think you can’t do the EMOM, you can always go back to Cindy.
For Chelsea, you’ll have to do 5 pull-ups, 10 push-ups, and 15 squats on EMOM for half an hour.
If you think you’ve conquered Cindy in your Crossfit journey, you’ll be more than ready to perform Mary. It’s also an AMRAP for 20 minutes and requires you to do 5 handstand press-ups, 10 one-legged squats with alternating legs, and 15 pull-ups.
Crossfit athletes have to complete 5 rounds, each for time, 20 pull-ups and 300 push-ups, then 40 sit-ups, and 50 air squats. Take precisely three minutes of rest after each round. While the movements are pretty simple to execute, the required reps and rounds make this WOD an intense endurance test. Given its intense nature, athletes do need the rest period once they complete a round.
If you’re looking for a full-body workout, Angie won’t disappoint. It requires athletes to perform, for time, 100 pull-ups and 100 push-ups, followed by 100 sit-ups and 100 squats. Make sure to finish all the required reps in each exercise before doing the next one. The goal here is to cut your time short with each attempt of doing this bodyweight Crossfit workout of the day.
Tabata Something Else
If you love travelling but don’t want your muscles to forget what Crossfit can do, Tabata Something Else would be a great WOD for you. This is an AMRAP workout that includes 20 seconds for work, 10 seconds for rest, and all 8 rounds of Tabata pull-ups, Tabata push-ups, Tabata sit-ups, and Tabata air-squats. Look for a pull-up bar for this, but you can replace pull-ups with burpees if one is not available.
Improve your strength, boost your agility and flexibility, and burn more calories, among others, while doing Crossfit WOD. You don’t need expensive exercise gears when you have your bodyweight to workout with.