You don't always have to go to the box to do CrossFit. If for any reason you can't go to the gym, there are plenty of other options to stay active.
For example, you can try one of our CrossFit workouts at home in your living room or garden or, if you're lucky, in your own home gym.
When it comes to training, this popular regimen gives you a lot of freedom. All you need for the following 50 CrossFit workouts is some basic equipment like a jump rope, kettlebells, dumbbells and, if possible, a pull-up bar.
We've also made sure that people who don't have any equipment can train: there are WODs where all you need is the desire to sweat.
Before starting the list of 50 CrossFit workouts, let's go over the vocabulary:
AMRAP: as many reps as possible
EMOM: every minute on the minute
KB: Kettlebell
If you can't run, do cardio with any other training tool you have at home such as a treadmill, an assault bike, a rowing machine, or simply walk.
▼ Index
Try the benchmark CrossFit workouts
Annie
For time:
Rounds of 50-40-30-20 and 10 reps of:
Double-unders
Sit-ups
Helen
3 RFT (rounds for time):
Run 400 meters
Kettlebell swings, 21 reps
12 pull-ups
Tabata something else
20 seconds working, 10 seconds resting, repeat 8 times for each exercise.
Tabata of pull-ups
Tabata of push-ups
Tabata of sit-ups
Tabata of air squats
Death by burpees
Min 1: 1 burpee
Min 2: 2 burpees
Min 3: 3 burpees
Continue in this order until you can't complete the number of burpees required for that minute.
Barbara
5 rounds, rest 3 minutes between rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Double-unders overload
For time:
500 double-unders
(Scaled: singles)
Remember that to improve your double-unders, nothing beats the Fire 2.0 Jump Rope from Velites
Chelsea
30-min EMOM:
5 pull-ups
10 push-ups
15 squats
Mary
AMRAP 20 minutes
5 handstand push-ups
10 alternating pistols
15 pull-ups
Cindy
AMRAP 20 minutes
5 pull-ups
10 push-ups
15 squats
Murph
For time:
1.6 km run
100 pull-ups
200 push-ups
300 air squats
1.6 km run
Nicole
AMRAP 20 min:
400 m run
Max pull-ups
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
JT
For time, 3 sets of 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Fat Helen
3 RFT (rounds for time):
400 m run
21 kettlebell swings (32/24kg)
12 chest-to-bar
Burpees overload
For time:
100 burpees
Marguerita
50 reps of each exercise, for time:
Burpee
Push-up
Jumping-jack
Sit-up
Handstand
The Ghost
6 rounds:
1 minute rowing (if you don't have a rower, do jumping jacks).
1 minute of burpees
1 minute of double-unders
1 minute rest
Hero WOD: Michael
3 RFT (rounds for time):
Run 800 meters
50 back extensions
50 sit-ups
Hero WOD: Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Strict JT
No kipping, all exercises are strict.
For time, 3 sets of 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Kettlebell workouts
Feel the burn
10 sets of 10 reps of:
KB swings
KB deadlifts
KB standing row
Kettlebell Elizabeth
For time:
30 KB snatches with each hand
The midline
5 rounds:
8 reps of bent-over row with left hand
8 reps of bent-over row with right hand
1 minute plank
1 minute rest
KB Fran
21-15-9 reps for time of:
Double kettlebell thruster
Pull-ups
Kettlebell Diane
21-15-9 reps for time of:
Double kettlebell deadlift
Handstand push-ups
(Scaled: normal or wall-assisted push-ups)
KB Cindy
8 RFT (rounds for time):
5 kettlebell snatches, left hand
5 kettlebell snatches, right hand
10 push-ups
15 squats
Burpee Kettlebell combo
3 rounds, 3 minutes rest between them:
50 kettlebell swings
30 burpees
Burn the quads
4 RFT (rounds for time):
15 KB lunges, left leg (KB in front)
15 KB lunges, right leg (KB in front)
30 goblet squats
Lunges
For time:
200 alternating lunges, hold a kettlebell in each hand
Goodbye shoulders
5 rounds:
7 strict KB shoulder presses, left hand
7 strict KB shoulder presses, right hand
9 strict KB shoulder presses, left hand
9 strict KB shoulder presses, right hand
11 strict KB shoulder presses, left hand
11 strict KB shoulder presses, right hand
Max push-ups
Home CrossFit workouts for beginners
Death by burpees
Min 1: 5 squats (on a bench or chair)
Min 2: 6 squats
Min 3: 7 squats
Continue in this order until you can't complete the specific number of squats for each minute.
Upper body
10 rounds:
3 wall-assisted push-ups
5 squats
3 burpees
Hold it
1 minute plank (support your knees on the floor)
21 squats
1 minute plank (support your knees on the floor)
15 squats
1 minute plank (support your knees on the floor)
7 squats
Home Cindy
AMRAP 20 min:
5 dips (on a chair)
10 wall-assisted push-ups
15 box squats
Home Fran
21-15-9 reps for time of:
Dumbbell thrusters
Band-assisted pull-ups (or push-ups)
Running workouts and cardio sessions
Run/squat
For time: 4 rounds
400 m run
50 squats
Face down
For time: 6 rounds
200 meters run
10 burpees
30-second handstand hold (wall-assisted)
Eva
For time: 5 rounds
800 meters run
Kettlebell swings, 30 reps
30 pull-ups
CrossFit Games 2025 Event 1
For time:
Run 4 miles (approx. 6.4 km)
Row 3000 meters
Run 2 miles (approx. 3.2 km)
5K
For time:
Run 5 km
For the brave: high-intensity training routines
Triceps burn
21-15-9
Dumbbell snatches
Ring dips (or chair dips)
Insanity
For time:
100-90-80-70-60-50-40-30-20-10
Reps: burpees
Seconds: handstand hold
Home Nancy
For time: 5 rounds
400 meters run
15 reps double kettlebell overhead squat
The other Karen
For time:
150 reps double kettlebell thrusters
Burpees & Thrusters
21-15-9 reps for time of:
Dumbbell thrusters
Reverse burpees
Daily burn
42-36-24 reps of:
Double kettlebell deadlifts
Double kettlebell thrusters
Push-ups
KB cleans
30 reps for time of:
Double kettlebell clean and jerks
Static strength
8 rounds, do each exercise for 40 seconds:
Handstand hold
Double kettlebell overhead hold
Murph remixed
5 RFT (rounds for time):
20 pull-ups
40 push-ups
60 squats
Before and after, do 100 burpees
Tabata high intensity
20 seconds working, 10 seconds resting, repeat 8 times for each exercise.
Tabata squat jumps
Tabata burpees
Tabata plank
Tabata lunge jumps
Here you have workouts for many months and who knows, maybe in the future to compete in the CrossFit Games with Velites.
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