Missing your daily CrossFit class? We’ve got you covered! Become a master of the home WOD with our range of workouts that you can do while on the road or in the comfort of your home. There is no equipment needed, so lace up those cross fitness shoes and get stuck right in.
Make sure you warm up
Before doing any of these home workouts make sure to warm up and stretch out your hips and back before beginning. Just because you’re training at home, doesn’t mean you can skip the important steps. These workouts will be fast and intense, so also try to get your heart rate high before starting, do some jumping jacks or jumping squats or even a short run.
Home Workout 1
THE WORKOUT
Courtesy Scott Panchik and Crossfit Mentality
20 SECONDS OF BURPEES
10 seconds rest
20 SECONDS OF LUNGES
10 seconds rest
X 8 rounds
Rest for 4 minutes
Repeat 1 more time
COACHING NOTES
If you have any equipment at home, for example a kettlebell or a dumbbell, you can also add some strength work to your day:
DUMBBELL/ KETTLEBELL SNATCH
7 Reps each arm
X 7 sets
Home Workout 2
WORKOUT FOR TIME
10-9-8-7-6-5-4-3-2-1
PUSH UPS
JUMPING SQUATS
The descending ladder keeps things intense and fast - which makes for the perfect home WOD! If you are unsure of the format, the workout will flow as follows:
10 Push Ups, 10 Jumping Squats. 9 Push Ups, 9 Jumping Squats. And so on.
Home Workout 3
Don't be fooled, it isn't as innocent as it looks!
WORKOUT FOR TIME
For Time: 21-15 - 9
BURPEES
MOUNTAIN CLIMBERS
SIT UPS
The workout will flow as follows:
21 Burpees, 21 Mountain Climbers, 21 Sit ups, 15 Burpees…
Home Workout 4
Put in the leg work with the fourth in our series of home workouts.
THE WORKOUT
10 JUMPING SQUATS
15 JUMPING LUNGES
10 AIR SQUATS
15 ALTERNATING LUNGES
Rest for 1 minute
X 7 ROUNDS
Coaching Notes
This is all leg work with very little rest. So, ensure you keep driving your knees out, keep your chest up tall and hit depth in all of your squats. Shake out your legs on the minute rest, ready to go again.
Home Workout 5
It's a high-intensity rep scheme for the fifth in our series of home workouts.
THE WORKOUT
Min 1 – 10-15 DOWN UPS
Min 2 – 10-15 SIT UPS
Min 3 – 10-15 TRICEP DIPS OFF A BENCH/CHAIR
Min
4 – REST
X 5 ROUNDS
COACHING NOTES
On each minute, ensure you have at least 15 seconds of resting time before you have to start your next minute of work. If the rep scheme does not allow for this much rest, reduce your reps.
Home Workout 6
THE WORKOUT
To start: 30 JUMPING JACKS
Straight into: 30 MINUTE RUN
To finish: 30 JUMPING JACKS
COACHING NOTES
As all of your sessions this week have been high intensity, we have slowed the pace and increased the duration. Really push yourself on the last few minutes of the run and those last 30 jumping jacks.
Home Workout 7
THE WORKOUT
100 SQUATS
80 BUTTERFLY KICKS (abs)
60 JUMPING LUNGES
40 BURPEES
20 HAND RELEASE PUSH UPS
COACHING NOTES
Although this is a fast-paced workout, it’s important to remain active in your core to get the maximum benefit from each movement. This means, stay tight in that core! Ensure you cool down and stretch correctly post WOD due to the amount of movements.
Home Workout 8
THE WORKOUT
20 DOWN TO 1 - JUMPING SQUATS
1 UP TO 20 - BURPEES
The workout will flow as follows:
20 Jumping squats, 1 burpee, 19 jumping squats, 2 burpees, 18 jumping squats, 3 burpees...
COACHING NOTES
The first half of this workout is very leg heavy, so pace the first few rounds until you have time to rest your legs a little on the burpees.
Home Workout 9
THE WORKOUT
In 15 minutes, complete as many rounds as possible of:
10 PRESS UPS
15 SIT UPS
20 MOUNTAIN CLIMBERS
COACHING NOTES
The rounds will be fast and there is a lot of pressure on the shoulders. Ensure you hold a strong and tight position on both the press ups and the mountain climbers. On the press ups, you should aim to keep you elbows in close to your body and move them back as you go down into the press, not out to the sides.
Home Workout 10
THE WORKOUT
50 AIR SQUATS
40 TRICEP DIPS OFF A CHAIR/BENCH
30 BUTTERFLY KICKS/FLUTTER KICKS
20 JUMPING LUNGES
10 BURPEES
20 JUMPING LUNGES
30 BUTTERFLY/FLUTTER KICKS
40 TRICEP DIPS OFF A CHAIR/BENCH
50 AIR SQUATS
COACHING NOTES
A long workout this Wednesday, and a full body workout! Keep moving, have very little rest and really push yourself on those final air squats!
Home Workout 11
THE WORKOUT
RUN 400M
(or run 1 min away from your house and then back)
20 HOLLOW ROCKS
REST 1 min
REPEAT X 5
COACHING NOTES
Today we have pulled back on intensity and made room for some active recovery. Run 400m at a pace just a little faster than your “steady” pace. The hollow rocks should be well performed, so if you have to break this into sets of 5, do so.
Home Workout 12
THE WORKOUT
1 min SIT UPS
1 min REST
1 min BURPEES
1 min REST
1 min JUMPING JACKS
1 min REST
REPEAT X 4
COACHING NOTES
Short bursts of intensity paired with rest intervals, the ones that hurt the most! We’ve kept this workout simple, the aim of the game is to push hard in the minute of work.
Home Workout 13
THE WORKOUT
30-20-10
SQUATS
PRESSUPS
The workout will flow as follows:
30 SQUATS, 30 PRESS UPS, 20 SQUATS, 20 PRESS UPS, 10 SQUATS...
EXTRA CORE WORK
100 x Hollow Rocks in as few sets as possible.
COACHING NOTES
The first part of the workout is super-fast and super-intense - make sure to keep your chest up on the squats! For the second part of today’s session, it's quality over quantity during each set.
Home Workout 14
THE WORKOUT
20 down to 1 of BURPEES
Between each set perform 200m run
The workout will flow as follows:
20 BURPEES, 200m RUN, 19 BURPEES, 200m RUN, 18 BURPEES...
COACHING NOTES
This is going to be a long slog. Try to keep the pace the same and get your breath back during the runs. If you don’t know where a 200m mark would be, for the first round run 20 seconds away from your house then run back. Run to that same spot each round.
Home Workout 15
THE WORKOUT
TABATA AIR SQUATS
REST 2 mins
TABATA HIGH KNEES/ SHUTTLE SPRINTS
REST 2 mins
TABATA SIT UPS
TABATA: 20 seconds work, 10 seconds rest x 8 (lasting for 3 mins 50 seconds)
COACHING NOTES
Tabata is one of the most popular structure choices when it comes to short and intense workouts. 20 seconds of hard, full-effort work with 10 seconds rest. Repeat. It’s simple but intense, perfect for those with not much time and wanting a good workout.
Home Workout 16
THE WORKOUT
40 JUMPING LUNGES
20 PRESS UPS
X 4 ROUNDS
COACHING NOTES
Keep your chest upright as much as you can during the lunges and keep your core super tight on the press ups. If you feel your press up form is being compromised due to the workload, go to kneeling press ups.
Home Workout 17
THE WORKOUT
20 TRICEP DIPS (on a chair/bench)
15 SIT UPS
10 BURPEES
X 7 rounds
COACHING NOTES
Keep on moving is the aim of the game in this one. Try to keep a steady pace throughout with little rest.
Home Workout 18
THE WORKOUT
1 min of HIGH KNEES
1 min REST
THEN:
20 JUMPING SQUATS
20 PRESSUPS
20 JUMPING JACKS
20 JUMPING LUNGES
X 3 ROUNDS1 min REST
1 min of HIGH KNEES
COACHING NOTES
As soon as you have completed your 1 minute of high knees, you will take 1-minute rest before going straight into 3 rounds of your workout. You will then finish with 1 minute of high knees.
Home Workout 19
THE WORKOUT
Accumulate a 5-minute PLANK
Every time you break:
Perform 10 BURPEES
COACHING NOTES
It’s all about the core today. Ensure that you stay tight, when you start to feel fatigued, your hips will start to rise (putting your body into a V-shape), when this happens, tighten back up and get that body straight!
Home Workout 20
THE WORKOUT
In 12 mins, complete as many rounds as possible of:
15 AIR SQUATS
15 MOUNTAIN CLIMBERS
15 JUMPING JACKS
15 HIGH KNEES
COACHING NOTES
Another mover as we like to call them here at inov-8. Moving constantly with very little rest is the aim of the game.
Home Workout 21
THE WORKOUT
1 MILE RUN
30 PRESS UPS
30 ALTERNATING LUNGES
1 MILE RUN
COACHING NOTES
If you are not sure of where a mile point is. Run out of your home for 4 minutes then run back. Run to that same point on both miles.
Home Workout 22
THE WORKOUT
21-15-9
BURPEES
JUMP SQUATS
REST 3 MINS
21-15-9
LUNGES
TUCK JUMPS
Workout flows as follows:
21 BURPEES, 21 JUMP SQUATS, 15 BURPEES, 15 JUMP SQUATS, 9....
COACHING NOTES
21-15-9 format is fast and intense, so push hard all the way, ready for your 3 minutes rest.
Home Workout 23
THE WORKOUT
100-80-60-40-20
HIGH KNEES
After each set perform 10 BURPEES
COACHING NOTES
Try to keep your high knees to calculated sets and use your burpees as the resting period, performing them at a steady pace.
Home Workout 24
THE WORKOUT
In a 3-minute window:
RUN 400m
In the time remaining of the 3 minutes, max BURPEES.
REST 2 MINS
X 5 ROUNDS
COACHING NOTES
Home Workout 25
THE WORKOUT
2-4-6-8-10
(keep increasing in 2’s until you reach 12 minutes)
JUMPING SQUAT
JUMPING LUNGE
SIT UP
COACHING NOTES
You will be in double figures before you know it, so pace this one and keep moving.
Home Workout 26
THE WORKOUT
For time:
100 AIR SQUATS
100 SIT UPS
100 BURPEES
100 LUNGES
COACHING NOTES
It’s a long slog and the reps are intimidating but keep going! You can do it!
Home Workout 27
THE WORKOUT
8 BURPEES
10 JUMPING SQUATS
12 STEPS UP (step up onto a box, chair, bench)
COACHING NOTES
This is long and tough, so keep moving and get your rest in over the step ups.
Home Workout 28
THE WORKOUT
30-20-10
MOUNTAIN CLIMBERS
JUMPING LUNGES
Rest 2 mins
REPEAT!
The workout flows as 30 mountain climbers, 30 lunges, 20 mountain...
COACHING NOTES
Both of these movements you can keep moving on. So push hard because you have 2 minutes rest.
Home Workout 29
THE WORKOUT
100 SQUATS
COACHING NOTES
Try to work for the full minute and transition quickly to the next minute. Save your rest period for the 1 minute at the end of each round.
Home Workout 30
THE WORKOUT
200m RUN
Rest 30 seconds
400m RUN
Rest 1 min
800m RUN
Rest 2 mins
400m RUN
Rest 1 min
200m RUN
Rest 5 mins
REPEAT
COACHING NOTES
It’s all about the cardio today. If you are not sure on distances, try and keep the runs to the below timings: 200m run = 30-45 seconds, 400m run = 1:15-1:45, 800m run = run to your 400m mark twice.
Top Tips To Get The Most Of Your Home WOD
Remember your why….
To raise the heart rate, break up the day, create a sense of achievement and get those amazing endorphins.
ESCAPE
Go to the garden, or a different room in the house if possible. A change of environment will really help you to feel like this is a separate part of your day. Away from work, social media and the same four walls you’ve been starring at.
ROUTINE
Try to train at the same time each day. You would usually go to regular class times that fit your work/social life. No need for this to change now your office is the couch. Reinstate your schedule by setting a specific time for when you will train. This is your time, dedicated to you and without interruptions.
BE ACCOUNTABLE
Record your session, even if it’s only to send to close friends. This will keep the intensity and the regularity of your training. The community is also part of your training regime, don’t lose that, it may even satisfy the competitiveness you look for. It’s easy to give it 70% when no one is looking.
IMPROVE
Take this opportunity to work on your technique, not just triple the reps because it’s a “body weight” workout. Focus on form, posture and muscle memory. Measure your performance my logging and even sharing scores/times. A feeling of achievement is important.
RECOVER
Stretch, cool down, hydrate and SHOWER. Make sure you’re not straight back to the laptop or mobile. Resetting after a workout helps performance and is part of creating that “Routine”. Act as you would Post-WOD and take care of yourself.
