Welcome to the 15 min Bodyweight CrossFit Workout.
This session consists of three movements (two are bodyweight & one is dumbbell movement).
Before you start with the workout, make sure to test a few dumbbell weights to find out what’s the best fit for you and your fitness level.
What can you expect from this workout?
- The whole duration of this workout is around 30 minutes including a warm-up and a cool-down.
- You will work your whole body and make sure not to underestimate certain exercises. (Yes, I am talking about the wall walks.)
- If some of the exercises are too challenging, there will be a scaling guide to adjust.
Let’s get to the workout.
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm-up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
15 min Bodyweight CrossFit Workout
(click on the links to get a video demonstration)
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How to approach?
The workout starts off with three wall walks and the way you approach them will dictate how this workout will go for you.
As I mentioned before, don’t make the mistake to underestimate this exercise.
There are a few options for how you can approach this training session:
- If you are confident in your muscle endurance and think your shoulders are bulletproof, I would suggest that you try to do all sets unbroken and with an as little break in between rounds as possible. Try to go “touch & go” on the wall walks and dumbbell snatches but make sure to not push your heart rate up too much.
- Another option to approach this workout is to break up the sets from the very beginning. For the wall walks, approach them one rep at a time with a little break in between. This will keep your shoulders fresh and your heart rate low. The same can be applied to the dumbbell snatches and jump squats. You can break it up into two sets of 7/5 for the dumbbell snatches and 8/7 for the jump squats.
Feel free to use it as a guide but still adjust further if needed.
How to scale?
In case you are having trouble/pain with some of the exercises, here are some suggestions on how to work around it:
- Wall Walk: If you are struggling to go all the way up to the wall, go as far as you can and go all the way back down, if the exercise is too hard – a good alternative is shoulder taps (20 to 30 reps in total)
- Dumbbell Snatch: if the dumbbell snatch is still too much to do, switch over to the dumbbell clean and jerk or dumbbell clean and press – breaking up the movement into two parts makes it easier to control and have stability
- Jump Squat: a good alternative for this exercise would be the regular air squat or the sumo squat (whichever feels better for you)
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body the time to recover:
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