272 Bodyweight Workouts (WODs)

Zachary Tellier

CrossFit DC Hero WOD

For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Pandemic

by Ryan Garcia

For Time
1 to 10 to 1 Reps (Pyramid with Multipliers) of:
1 Burpee
2 Mountain Climbers
3 Sit-Ups

Loredo

CrossFit Main Site Hero WOD

6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

Cooper

Hyrox Workout of the Week

10 Rounds for Time
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups

Time Cap: 30 minutes

Custom Workout Program

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Super Legs

CrossFit Stimulus Travel WOD

5 Rounds for Time
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Squat Jumps

(Home)WORK #26

by Heather Black

5 rounds
5 burpees
20 squats
5 burpees
10 push ups
5 burpees
20 lunges
5 burpees
10 v-ups

Durante Core

by Dave Durante

5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

The Happening

by Ryan Garcia

For Time
10-20-30-40-50-60-70-80-90-100 Alternating Lunges
10 Burpees (after each set)

Blackjack

aka: "Twenty-One," Benchmark WOD

For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern until...
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups

Death By…Anything

CrossFit Benchmark WOD

EMOM For as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.

The Longest Mile

Benchmark WOD

4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run

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Mark Klement

CrossFit Muehlheim-Main Hero WOD

74-44-11 Reps for Time
Burpees
Push-Ups
Sit-Ups
Air Squats

It’s a Trap!

CrossFit Darkside Benchmark WOD

For Time
100 Burpees
200 meter Run to start, then again every 2 minutes

Bare Arsed

by Luke Downing

6 Rounds
20 Air Squats
10 Hand Release Push-Ups
20 Lunges
10 Burpees

Marguerita

CrossFit Benchmark WOD

50 Rounds for Time
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand

Orbison

Hyrox Workout of the Week

EMOM for 20 minutes
4 Burpees
6 Air Squats
8 Sit-Ups

Capoot

CrossFit Hero WOD

For Time
100 Push-Ups
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
1,600 meter Run
25 Push-Ups
2,000 meter Run

Suffer in Place

by Brendan Walcoff

AMRAP (with a Partner) in 18 minutes
6 Rounds of:
1 minute Plank Hold / Push-Ups
1 minute Wall Sit Hold / Jumping Squats
1 minute Handstand Hold / Hollow Rocks
One partner does the hold while the other does the movement. Swap after each completed 3 minute round.

Basic B*tch Booty Blaster

by Brendan Walcoff

AMRAP in 15 minutes
20 Frog Pumps
20 Single-Leg Glute Bridges (10 each leg)
20 Air Squats
20 Lunges (10 each leg)

Lock Down

by Jamie Hagiya

For Time
10-9-8-7-6-5-4-3-2-1 Push-Ups
20-18-16-14-12-10-8-6-4-2 V-Ups
30-27-24-21-18-15-12-9-6-3 Air Squats

Hey Buddy

CrossFit Waldwick Hero WOD for Christopher Goodell

For Time
Buy-In:
250 meter Run
Then, 5 Rounds of:
10 Lunges
10 Air Squats
10 Sit-Ups
8 Burpees
Cash-Out:
250 meter Run

Verified Benchmark WODs

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Bodyweight WODs (No-Equipment needed)

Zachary Tellier

Pandemic

Loredo

Cooper

Custom Workout Program

Super Legs

(Home)WORK #26

Durante Core

The Happening

Blackjack

Death By…Anything

The Longest Mile

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Mark Klement

It’s a Trap!

Bare Arsed

Marguerita

Orbison

Capoot

Suffer in Place

Basic B*tch Booty Blaster

Lock Down

Hey Buddy

Thank you

Verified Benchmark WODs

More WODs

Bodyweight WODs (No-Equipment needed)

Zachary Tellier

Pandemic

Loredo

Cooper

Custom Workout Program

Super Legs

(Home)WORK #26

Durante Core

The Happening

Blackjack

Death By…Anything

The Longest Mile

5X More WODs

Mark Klement

It’s a Trap!

Bare Arsed

Marguerita

Orbison

Capoot

Suffer in Place

Basic B*tch Booty Blaster

Lock Down

Hey Buddy

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