[Amazing]: 10 CrossFit Workouts You Can Do at Home

[Amazing]: 10 CrossFit Workouts You Can Do at Home

[Amazing]: 10 CrossFit Workouts You Can Do at Home

We understand if you can’t make it to the gymOpens in a New Window. on certain days. But that’s still no excuse to skip your workout opens in a new window. altogether.


And while CrossFit workoutsOpens in a new Window. are known for incorporating lots of equipment, you can do plenty of CrossFit workouts—fast-paced, calorie-burningOpens in a new Window., and compact—right in your home or hotel room.

Here, Tyler Manzo of Brick New YorkOpens in a new Window. shares 10 brutal CrossFit workouts you can do wherever, so you always have some workout inspiration when you can’t get out of the house. All you need is a pullup bar, and plenty of willpower.

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Pavel Ythjall
1 / 10

Workout 1: 6-round Bodyweight WOD


Do 6 rounds of:

10 Pushups
15 V-Ups
20 Jumping Air Squat
“Hit this workout hard and as fast as you can,” says Manzo. “It’s going to be a fight.”

Westend61 / Getty Images
2 / 10

Workout 2: 16-minute AMRAP


In 16 minutes, do as many rounds as possible (AMRAP) of:

10 Burpees
10 Pullups
20 Lunges
20 Situps
“This will be a grind. Have a good solid warm up, then get right into it,” says Manzo.

Drazen_ / Getty Images
3 / 10


Workout 3: 20-minute EMOM

This workout follows an every-minute-on-the-minute (EMOM) pattern. Do the prescribed exercises at the start of each minute, and then rest for the remainder of each minute. Do this pattern five times, for 20 total minutes.

Minute 1: 15 Pushups
Minute 2: 10 Pullups
Minute 3: 15 Situps
Minute 4: 20 Lunges
“Work hard to hit that goal in the minute and enjoy the rest until the next!” says Manzo.

Georgijevic / Getty Images
4 / 10

Workout 4: Ten to One

This workout uses an ascending/descending rep scheme. On your first “round,” you’ll do 10 burpees and 1 pullup. The next round, you’ll do 9 burpees and 2 pullups, and so on until you finish at 10 pullups and 1 burpee.

Burpees: 10-9-8-7-6-5-4-3-2-1
Pullups: 1-2-3-4-5-6-7-8-9-10
Try to rest as little as possible between rounds.

Edgar Artiga
5 / 10

Workout 5: 10 rounds of 20


Do 10 rounds of the following:

20 Mountain Climbers
20 Situps
20 Air squats
20 Lunges
“Who doesn’t want a core and leg burner?” says Manzo. “This will have you sweating and your legs burning.”

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MmeEmil / Getty Images
6 / 10

Workout 6: Murph

“Murph,” a Memorial Day staple at American CrossFit boxesOpens in a new Window. and easily one of the most grueling CrossFit WODs imagineableOpens in a new Window., can easily be done anywhere with a pullup bar.

1-mile Run
100 Pullups
200 Pushups
300 Air Squat
1-mile Run
You may break up the pullups, pushups, and air squats as you see fit. Many CrossFitters do it in segments of 5 pullups, 10 pushups, and 15 squats. Another option is 5 pullups, 5 pushups, 15 squats, and 5 pushups.

Professional CrossFitters will do this workout with a 20-lb weight vest, but that’s optional (and probably discouraged for anyone doing this workout for the first time). Here’s a primer on the top 10 tactics to survive MurphOpens in a new Window..

“[This is] the best CrossFit classic WOD,” opines Manzo.

Ross Helen / Getty Images
7 / 10

Workout 7: 7-minute AMRAP


In seven minutes, do as many rounds as possible of the following:

10 Lunges
10 Mountain Climbers
10 Pushups
“Enjoy the rest and hit the AMRAPs hard and fast,” says Manzo.

milan2099 / Getty Images
8 / 10

Workout 8: 16-minute Upper-Body AMRAP


In 16 minutes, do as many rounds as possible (AMRAP) of:

8 Burpees
8 Pushups
16 Pullups
16 Hanging Knee Tucks or Situps
“It’s going to be an upper-body killer,” says Manzo.

Drazen Lovric / Getty Images
9 / 10

Workout 9: Full-throttle AMRAP


In 20 minutes, do as many rounds as possible (AMRAP) of:

21 Jumping Air Squats
15 Pushups
9 Burpee Pullups (Grab the pullup bar at the top of the burpee jump and finish the pullup.)
“Watch—those air squats will catch up on you,” says Manzo.

South_agency / Getty Images
10 / 10

Workout 10: High-rep Bodyweight Classic


Do eight rounds of the following:

10 Pushups
10 Air Squats
10 Burpees
10 Air Squats
Rest as little as possible between rounds. “High reps equal a great aerobic workout,” says Manzo.


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