Bodyweight WOD: 55 Crossfit-Style Daily Workouts using only Calisthenics

The Bodyweight WOD Solves Exercise Boredom!

Can’t get out of bed in the morning to do the same old workout?

Neither can I.

Like you, there are days I struggle to get off the couch and do my morning calisthenics. Lately I’ve discovered that picking a different Workout Of the Day (WOD) helps by giving me a different workout every time I lace up my shoes!

Crossfit has made the WOD (workout of the day) popular. WODs include different exercises each day, and with different parameters, to ensure you really never do the same thing twice.

As calisthenics is a significant part of Crossfit, it stands to reason that calisthenics enthusiasts can make use of Crossfit WODs that include primarily bodyweight exercises.

Let’s WOD!

No, not this again!

Exercise boredom has sure been one of my struggles like it is for many of you. I work a ton of hours, so I don’t have the time to “figure out” how to make my workouts more interesting.

When I come home from a long day, my resistance and discipline are low, and I tend to put off the workout. My wife sleeps lightly so I’m concerned with working out in the morning too loudly. So at the end of the day, I often went to bed without working out.

Then I wake up in the morning and I protect my 30 minutes of quiet by–you guessed it–not getting out of bed. No workout! ūüôĀ

I fixed the sound problem by setting up a workout area in a small bedroom with a little sound protection. For “I workout regularly” to be a true statement, that’s just something I had to do.

Now I had to find a fix for the exercise boredom problem.

Enter the bodyweight WOD!

How does the Bodyweight WOD help?

The Bodyweight workout of the day (WOD) is something I borrowed from Crossfit that really, really works.

bodyweight amrap

Once I made a conscious effort to plan some workouts ahead of time–on the weekend while I have time–I had less thinking to do during the week. Now I can just find the time, look up on my whiteboard at the 3 or 4 WODs I’ve chosen for the week, and go to town.

This is a similar problem that people face when it comes to cooking healthy — after all the rest of life’s demands, it’s hard to come home and get motivated to spend time cooking, PLUS spend mental energy deciding what to prepare.

We go out for fast food instead, which is a total fail.

My wife and I have done better when we prepare foods ahead of time, and though she hasn’t joined me in this program quite yet, I can personally attest that I’ve been much more disciplined about my workouts since I’ve adopted Bodyweight WODs as my primary mode of exercise!

The Kinds of WODs

I simply don’t want the extra mental load of how to group exercises together. I do want to “turn my brain off,” be (in a sense) told what to do, and just hammer out a kick ass workout for 20 or 30 minutes. Along with stretching in the beginning and end, I want to wrap up in around¬†40 minutes.

There are three ways WODs are constructed:

1)¬†For Time¬†– The “For time” WOD is designed as a specific number of reps and sets that you should execute as fast as possible, and which you can to measure your own progress. You should be able to complete the same movements in less time as your fitness improves.

2) EMOM РEMOM WODs designate a set of movements to be completed every-minute-on-the-minute. The goal is to perform the exercises, rest for the rest of the minute, and then do it again next minute, generally for a specified length of time. This turns the workout into a form of HIIT (high intensity interval training).

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3) AMRAP РAn AMRAP WOD is a workout where you decide how many of which movements you wish to perform, and how long you want to work out. Then you run through the series of movements for as many rounds as possible during the allotted time. Your mission, should you choose to accept it, is to complete more rounds than you did in prior workouts.

An important element to your WOD is measurement. Measuring your WOD is the only way to gauge progress. You might use a note or series of notes in Evernote or an old-school paper notebook and pen. Whatever you choose, make sure you track which workout you did (all elements–number of rounds, what went into each round, etc) and track the date. Then you can look back over time to see how you’re improving, even as you only do that specific workout every once in a while.

There are additional ways to construct your WOD to provide additional challenge and variety.

Leadoff AMRAP WOD

Some days, I want to get a mile or two run in before I buckle down and hammer through my AMRAP. On these days, I may program myself a run, followed by an AMRAP with a given amount of time. For example,¬†this was yesterday’s WOD:

  • 1 mile run
  • 10 minute “Cindy” (modified)
    • 5 pullup
    • 10 pushup
    • 15 squat

I call the “Cindy” modified here because it’s prescribed at 20 minutes. In the event I haven’t said this before, I take all the liberty I want with my workouts–a “Cindy” alone might be a 20 minute workout for me, but I change the durations, distances and times based on the time I have available. I’m not quite as worried about comparing against previous workouts as you may be.

However, the payoff for me is feeling less resistance to working out if I “don’t have enough time.” I make the workout fit the time available.

Sandwich AMRAP WOD

In some cases I’ll program an AMRAP workout in between runs. An example might be:

  • 1/2 mile run
  • 10 minute “Cindy” (modified)
    • 5 pullup
    • 10 pushup
    • 15 squat
  • 1/2 mile run

This works to get cardio on both sides of your stregnth training, but as you can imagine that last segment tends to go a little slower than the first!

EMOMs and HIIT

Alternately, depending on the makeup of the workout, you could choose to change it into an EMOM.

The EMOM is “every minute on the minute.” If (and only if!) the movements in each round are less than one minute, this might work. If there isn’t enough rest, you’ll poop out pretty soon though!

Cramming non-stop exercise into a defined unit of time is one approach to high-intensity interval training. The idea is to workout intensely with minimal breaks. Either AMRAP or EMOM workouts qualify as HIIT.

Now that I work out at home, I have a whiteboard on which I write the workout I’ve chosen for the day. I frequently modify the workout based on how I’m feeling, and at times I’ll make it a 30 minute AMRAP or make it an EMOM for as many rounds as i can handle. Either way, I don’t limit myself to the exact number of rounds dictated by the author–I make the workouts my own!

Mega List of Bodyweight WODs

This list will be broken down by skill level. Some folks may not be able to do handstand push-ups yet, but they are indeed a standard calisthenics exercise. So we’ll list those requiring¬†standard skill level first; and those requiring advanced skill level second.

I’ve compiled 55 excellent bodyweight WODs here for your enjoyment. Also, take a look at this list of 149¬†and browse through the bodyweight WOD Generator¬†for any of 479!¬† Meanwhile, here’s a basic list you can use to get you started and which can power you into a new practice of doing a different bodyweight WOD each day!

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Special shout-out for a number of these goes to Crossfit for their Hero series. These are workouts named after soldiers who made the ultimate sacrifice. Make sure you give your all in their honor!

Here we go!

Bodyweight WODs Composed of Only Cardio

1. The Griff

1 Round for Time

  • 800 Meter Run
  • 400 Meter Run Backwards
  • 800 Meter Run
  • 400 Meter Run Backwards

Bodyweight WODs Requiring Basic Skill Level

The following workouts can be performed with only standard skill level–using exercises like pull-ups, push-ups, squats and running.

1. The Murph (hero)

The Murph is one of the Crossfit “Hero WODs.” Hero WODs are …

The Murph consists of:

  • 1 mile Run (1.6 km)
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run

2. The Chelsea (hero)

EMOM for 30 min:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

The Chelsea¬†becomes the “Cindy” if, instead, it is performed AMRAP for 20 minutes.

3. The Garrett (hero)

For time:

Three rounds:

  • 75 Squats
  • 25 Ring handstand push-ups
  • 25 L-pull-ups

4. The Michael (hero)

3 Rounds for time

  • 800 Meter Run
  • 50 Back Extensions
  • 50 Situps

5. War Frank (hero)

3 Rounds for Time:

  • 25 Muscle-ups
  • 100 Squats
  • 35 GHD Situps

6. Severin (hero)

1 Round For Time:

  • 50 Strict Pullups
  • 100 Pushups
  • 5K Run

7. Whitten (hero)

5 rounds for time:

  • 22 kettlebell swings
  • 22 Box jumps
  • 400 meter run
  • 22 burpees
  • 22 wallballs

8. Weaver (hero)

4 Rounds for TIme:

  • 10 L Pull-ups
  • 15 Pushups
  • 15 Chest to Bar Pullups
  • 15 Pushups
  • 20 Pullups
  • 15 Pushups

9. Small (hero)

3 Rounds for Time:

  • 1000 Meter Row*
  • 50 Burpees
  • 50 Box jumps
  • 800 Meter Run

*without a rowing machine, exchange this for a run

10. Bradley (hero)

10 Rounds for Time!

  • 100 Meter Sprint
  • 10 Pull ups
  • 100 Meter Sprint
  • 10 Burpees

Rest 30 seconds between each round

11. Jag 28 (hero)

1 Round For Time

  • 800 meter run
  • 28 kettlebell swings
  • 28 strict pullups
  • 28 kettlebell clean and jerk
  • 28 strict pullups
  • 800 meter run

12. Jared (hero)

4 Rounds For Time

  • 800 meter run
  • 40 pullups
  • 70 pushups

13. Helen (benchmark)

3 rounds for time:

  • 400m sprint
  • 21 kettlebell swings
  • 12 pullups

14. Baseline (benchmark)

For time:

  • 500m row
  • 40 air squats
  • 30 situps
  • 20 pushups
  • 10 pullups

15. Angie (benchmark)

For time:

  • 100 pullups
  • 100 pushups
  • 100 situps
  • 100 squats

16. Barbara (benchmark)

5 rounds, time each:

  • 20 pullups
  • 30 pushups
  • 40 situps
  • 50 squats

Rest precisely 3 minutes between each round

17. Chelsea (benchmark) – another favorite!

EMOM:

  • 5 Pullups
  • 10 Pushups
  • 15 Squats

18. Simple and Deadly

15 Minutes AMRAP:

  • 10 burpees
  • 25 Knee highs

19. Jason Khalipa’s AMRAP

20 minutes:

  • 15 squats
  • 15 pushups
  • 15 situps

20. Endurance AMRAP:

  • 10m sprint
  • 5 burpees
  • 10m sprint

21. Death By Anything

Pick any favorite movement and keep escalating the number you can do in one minute. This is an EMOM and AMRAP in one!

  • 1 rep in the first minute
  • 2 reps in the 2nd minute
  • 3 reps in the 3rd minute
  • and so on..

22. Cindy XXX

20 minute AMRAP:

  • 10 Pull-Ups
  • 20 Push-Ups
  • 30 Air Squats
  • 15 Pull-Ups
  • 30 Push-Ups
  • 45 Air Squats
  • 20 Pull-Ups
  • 40 Push-Ups
  • 60 Air Squats
  • 25 Pull-Ups
  • 50 Push-Ups
  • 75 Air Squats
  • 30 Pull-Ups
  • 60 Push-Ups
  • 90 Air Squats

23. Nicole

20 minute AMRAP:

  • 400 Meter Run
  • max pullups

Score is total of unbroken pullups completed in all rounds

24. Rocket

30 minute AMRAP:

  • 50 meter swim
  • 10 pushups
  • 15 air squats

These next few AMRAP workouts courtesy 12 Minute Athlete:

25. Burpee Mania AMRAP

  • 10 Burpees
  • 20 Air squats
  • 10 Burpees
  • 10 Pike push ups
  • 10 Burpees
  • 10 V ups
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26. Gasping for Air AMRAP:

  • 100 High knees
  • 10 Diamond push ups
  • 50 Tuck jumps
  • 10 Side lunges
  • 10 Burpees
  • 10 Sit ups

27. Minimal Equipment AMRAP:

  • 30 Air squats
  • 10 Pull ups
  • 30 Side lunges
  • 10 Pike push ups
  • 10 Knee raises
  • 30 Medicine ball twists

28. Total Body Conditioning AMRAP:

  • 30 Double unders
  • 10 Pull ups
  • 20 Jump lunges
  • 15 Push ups
  • 10 Hanging leg raises

29. Bodyweight and Medicine Ball AMRAP:

  • 20 Air squats
  • 40 Mountain climbers
  • 10 Side lunges / per leg
  • 3 Pistols / per leg
  • 20 Medicine ball twists

30. The 99

For time:

  • Run one mile
  • 33 push-ups
  • Run one mile
  • 33 air squats
  • Run 1 mile
  • 33 burpees

Bodyweight Travel WODs

Crossfit Durham posted a list of 71 bodyweight-focused WODs that features a number of great workouts including the following exceptional choices:

#1 

3 Rounds for time:

  • Run 800m
  • 50 air squats

#2 

10 rounds for time:

  • 10 pushups
  • 10¬†pullups (*modified by me)
  • 10 squats

#4

5 rounds for time:

  • Run 200m
  • 10 squats
  • 10 pushups

#5

3 Rounds For Time

  • Run 200m
  • 25 pushups

#15

10 Rounds for Time

  • 10 pushups
  • Run 100m

#28

10 rounds for time:

  • 10 burpees
  • Run 100m

#32

For time:

  • run 800m
  • 100 air squats
  • run 800m

#39

For time:

  • 100 Jumping Jacks
  • 75 Air Squats
  • 50 Pushups
  • 25 Burpees

#50

  • Run 400m
  • 50 Squats
  • 25 Pushups

#59

For time:

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

#61

For time:

  • 21 Pushups
  • 42 Squats
  • 15 Pushups
  • 30 Squats
  • 9 Pushups
  • 18 Squats

#63

For time:

  • Run 400 meters
  • 50 Squats
  • Run 400 meters
  • 50 Push -ups
  • Run 400 meters
  • 50 Sit -ups
  • Run 400 meters

Bodyweight WODs Requiring Advanced Skill Level

These workouts require advanced skills like muscle ups and handstand push-ups.

1. The JT (hero)

21-15-9:

  • Handstand puhups
  • Ring dips
  • pushups

2. The Jason (hero)

  • 100 Squats
  • 5 Muscle Ups
  • 75 Squats
  • 10 Muscle-Ups
  • 50 Squats
  • 15 Muscle-Ups
  • 25 Squats
  • 20 Muscle-Ups

3. The Nate (hero)

AMRAP

  • 22 Muscle Ups
  • 4 Handstand Pushups
  • 8 Kettlebell Swings

4. Jason (hero)

For time:

  • 100 Squats
  • 5 Muscle-ups
  • 75 Squats
  • 10 Muscle-ups
  • 50 Squats
  • 15 Muscle-ups
  • 25 Squats
  • 20 Muscle-ups

5. JT (hero)

21-15-9 reps of:

  • Handstand push-ups
  • Ring dips
  • Push-ups

6. Garrett (hero)

3 rounds for time:

  • 75 squats
  • 25 Ring Handstand Pushups
  • 25 L Pull Ups

7. Luce (hero)

3 Rounds for Time with 20LB Vest

  • 1k Run
  • 10 muscle Ups
  • 100 Squats

8. McCluskey (hero)

3 Rounds for Time with 20lb weighted vest:

  • 9 muscle ups
  • 15 burpee pull ups
  • 21 pull ups
  • 800 meter run

9. Meadows (hero)

1 Round For Time

  • 20 Muscle Ups
  • 25¬†Lowers
  • 30 Ring Handstand Pushups
  • 35 Ring Rows
  • 40 Ring Push-ups

10. The Mary (benchmark)

  • 5 Handstand Pushups
  • 10 1-legged Squats
  • 15 Pull-Ups

11. Mary XXX 

20 minute AMRAP:

  • 10 Handstand Push-Ups
  • 20 Pistols (alternating legs)
  • 30 Pull-Ups
  • 15 Handstand Push-Ups
  • 30 Pistols (alternating legs)
  • 45 Pull-Ups
  • 20 Handstand Push-Ups
  • 40 Pistols (alternating legs)
  • 60 Pull-Ups
  • 25 Handstand Push-Ups
  • 50 Pistols (alternating legs)
  • 75 Pull-Ups
  • 30 Handstand Push-Ups
  • 60 Pistols (alternating legs)
  • 90 Pull-Ups

12. Hortman

45 minute AMRAP:

  • 800 meter run
  • 80 air squats
  • 8 muscle ups

 

Image adapted from (c) Adrian Valenzuela via Creative Commons license on  Flickr