Home WODs

Often times you’ll find yourself at home on the weekend or between seminars, itching to get your WOD on. Never fear! Here’s a list of home WODs you can do anywhere, with little or no equipment.

MetCon Home WODs

• 10 Rounds – 10 air squats, 10 pushups, 10 situps, 10 dips
• AMRAP 20 – 20 walking lunges, 20 situps, 20 pushups, 20 squats
• 100 air squats for time.
• 200 air squats for time.
• 300 air squats for time.
• 21-15-9 – situps, pushups, and airsquats.
• 100 air squats, 50 pushups, and a 1 mile run.
• Death By Pushups – Do one pushup per minute at the top of every minute. How many rounds can you complete before you cannot complete the required pushups?
• Death By Air Squats – Do one squat per minute at the top of every minute. How many rounds can you complete before you cannot complete the required squats?
• Death By Burpeee – Do one burpee per minute at the top of every minute. How many rounds can you complete before you cannot complete the required burpees?
• 4 Rounds for time – 400 meter run, 20 burpees
• 7 Rounds for time – 10 pushups, 10 squats, 200 meter run
• 100 Burpees for time.
• 10 Rounds – 10 Broad jump burpees. Rest 30 seconds between rounds.
• 4 Rounds – 800 meter run, 30 squats, and 30 pushups
• 400 meter run, 21-15-9 squats and burpees, 400m run.
• Home Murph: 1 mile run, 100 pushups, 200 situps, 300 squats, 1 mile run
• 10-9-8-7-6-5-4-3-2-1: Squat, Sit-up, Burpee
• Tabata push-ups, sit-ups, squats, burpees.
• 100 pushups, 100 air squats, 100 sit-ups.
• 5 rounds for time – 30 push-ups, 40 sit-ups, 50 squats
• 50-40-30-20-10 – Squats and Jump Tucks (or box jumps if you have a 20-24″ ledge to jump onto)
• 5 push-ups, 10 sit-ups, 15 squats. each minute on the minute for 20 minutes.
• AMRAP 15 – 5 push-ups, 15 sit-ups, 30 squats.
• 5 Rounds – Max pushups in 30 seconds. Max situps in 30 seconds. Rest 1 minute between rounds.
• 50 Sit ups, 25 tuck jumps, 40 push ups, 25 vertical jumps, 30 squats, 25 burpees
• 400 meters: Broad jump burpees.
• 800 meters – Broad jump burpees.
• 1 mile – Broad jump burpees. (if you do this film it – cause you’re both awesome and insane!)
• Fantastic 50 – 50 jump tucks, 50 pushups, 50 air squats, 50 handstands, 50 lunge walk steps, 50 sit ups, 50 second L-sit hold, 50 burpees – for time.

Endurance Home WODs

• 4 x 400 meter sprints. Rest 3 minutes between sprints.
• 3 Rounds – 200m sprint, 400m sprint, 600m sprint. Rest between each sprint exactly the time it took you to run the previous sprint. Rest 4 minutes between rounds.
• 6 x 200 meter sprints. Rest 2 minutes between sprints.
• AMRAP 10 – RUN! (how much ground can you cover in 10 minutes?)
• Run a 5k for time.
• Run a 10k for time.
• 4 x 800 meter runs. Rest 90 seconds between runs. Keep times within 10 seconds of each other. (learn to run consistently on low rest)
• 10 x 100 meter sprints.
• Tabata sprints. Sprint 20 seconds as far as you can. Rest 10 seconds. 8 sprinting rounds.
• Tabata rows. (If you have access to a hotel/gym rower)
• 3 x 500m Row Sprints (If you have access to a hotel/gym rower)
• 2 x 1000m Row Sprints (If you have access to a hotel/gym rower)
• 2500m Row. (If you have access to a hotel/gym rower)
• 5000m Row. (If you have access to a hotel/gym rower)