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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.
THE WORKOUT
Courtesy Scott Panchik and Crossfit Mentality
20 SECONDS OF BURPEES10 seconds rest20 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
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.
Don't be fooled, it isn't as innocent as it looks!
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…
Put in the leg work with the fourth in our series of home workouts.
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.
It's a high-intensity rep scheme for the fifth in our series of home workouts.
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
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.
To start: 30 JUMPING JACKS
Straight into: 30 MINUTE RUN
To finish: 30 JUMPING JACKS
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.
100 SQUATS
80 BUTTERFLY KICKS (abs)
60 JUMPING LUNGES
40 BURPEES
20 HAND RELEASE PUSH UPS
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.
20 DOWN TO 1 - JUMPING SQUATS
1 UP TO 20 - BURPEES
20 Jumping squats, 1 burpee, 19 jumping squats, 2 burpees, 18 jumping squats, 3 burpees...
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.
In 15 minutes, complete as many rounds as possible of:
10 PRESS UPS
15 SIT UPS
20 MOUNTAIN CLIMBERS
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.
50 AIR SQUATS
40 TRICEP DIPS OFF A CHAIR/BENCH
30 BUTTERFLY KICKS/FLUTTER KICKS
20 JUMPING LUNGES
10 BURPEES
30 BUTTERFLY/FLUTTER KICKS
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!
RUN 400M
(or run 1 min away from your house and then back)
20 HOLLOW ROCKS
REST 1 min
REPEAT X 5
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.
REPEAT X 4
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.
30-20-10
SQUATS
PRESSUPS
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.
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.
20 down to 1 of BURPEES
Between each set perform 200m run
20 BURPEES, 200m RUN, 19 BURPEES, 200m RUN, 18 BURPEES...
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.
TABATA AIR SQUATS
REST 2 mins
TABATA HIGH KNEES/ SHUTTLE SPRINTS
TABATA SIT UPS
TABATA: 20 seconds work, 10 seconds rest x 8 (lasting for 3 mins 50 seconds)
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.
40 JUMPING LUNGES
20 PRESS UPS
X 4 ROUNDS
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.
20 TRICEP DIPS (on a chair/bench)
X 7 rounds
Keep on moving is the aim of the game in this one. Try to keep a steady pace throughout with little rest.
1 min of HIGH KNEES
1 min REST
THEN:
20 JUMPING SQUATS
20 PRESSUPS
20 JUMPING JACKS
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.
Accumulate a 5-minute PLANK
Every time you break:
Perform 10 BURPEES
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!
In 12 mins, complete as many rounds as possible of:
15 AIR SQUATS
15 MOUNTAIN CLIMBERS
15 JUMPING JACKS
15 HIGH KNEES
Another mover as we like to call them here at inov-8. Moving constantly with very little rest is the aim of the game.
1 MILE RUN
30 PRESS UPS
30 ALTERNATING LUNGES
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.
21-15-9
BURPEES
JUMP SQUATS
REST 3 MINS
LUNGES
TUCK JUMPS
Workout flows as follows:
21 BURPEES, 21 JUMP SQUATS, 15 BURPEES, 15 JUMP SQUATS, 9....
21-15-9 format is fast and intense, so push hard all the way, ready for your 3 minutes rest.
100-80-60-40-20
HIGH KNEES
After each set perform 10 BURPEES
Try to keep your high knees to calculated sets and use your burpees as the resting period, performing them at a steady pace.
In a 3-minute window:
RUN 400m
In the time remaining of the 3 minutes, max BURPEES.
REST 2 MINS
2-4-6-8-10
(keep increasing in 2’s until you reach 12 minutes)
JUMPING SQUAT
JUMPING LUNGE
SIT UP
You will be in double figures before you know it, so pace this one and keep moving.
For time:
100 AIR SQUATS
100 SIT UPS
100 BURPEES
100 LUNGES
It’s a long slog and the reps are intimidating but keep going! You can do it!
8 BURPEES
10 JUMPING SQUATS
12 STEPS UP (step up onto a box, chair, bench)
This is long and tough, so keep moving and get your rest in over the step ups.
MOUNTAIN CLIMBERS
JUMPING LUNGES
Rest 2 mins
REPEAT!
The workout flows as 30 mountain climbers, 30 lunges, 20 mountain...
Both of these movements you can keep moving on. So push hard because you have 2 minutes rest.
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.
200m RUN
Rest 30 seconds
400m RUN
Rest 1 min
800m RUN
Rest 5 mins
REPEAT
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.
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.
