And while CrossFit workouts are known for incorporating lots of equipment, you can do plenty of CrossFit workouts—fast-paced, calorie-burning, and compact—right in your home or hotel room.
Here, Tyler Manzo of Brick New York 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.
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.”
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.
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.
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.
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.”
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 Murph.
“[This is] the best CrossFit classic WOD,” opines Manzo.
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.
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.
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.
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.
