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“One Zone Home WOD 7”

CrossFit One Zone Home WOD

875 96
  • For Time
  • 400 meter Run
  • 40 Sit-Ups
  • 400 meter Run
  • 60 Shoulder Taps
  • 400 meter Run
  • 80 Air Squats

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the Air Squats are completed.

Movement Standards

Plank Shoulder Tap: From a Handstand Hold position against a wall, shift bodyweight to the load bearing hand and raise the other hand to tap the opposite shoulder. Return the raised hand to the floor and shift weight to that hand as the load bearing hand. Raise the other hand and tap the opposite shoulder. Each tap is counted as one repetition.

Scaling Options

For Time
400 meter Run
40 Sit-Ups
400 meter Run
60 Plank Shoulder Taps
400 meter Run
80 Air Squats


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Background: “One Zone Home WOD 7” is from a collection of workouts designed by CrossFit One Zone @crossfitonezone (Esbly, France) to be done with minimal equipment. The series was posted during the 2020 COVID-19 pandemic when many athletes around the world were forced to work out at home with little or no equipment.

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