Welcome to the 20min Bodyweight CrossFit Workout.
Before we get to the workout, I have a question to ask you.
How often are you implementing bodyweight workouts in your training routine?
For me, bodyweight sessions are a regular thing, doesn’t matter if it’s during a workout or just to get my body moving after a few hours of sitting at my desk.
If you think bodyweight workouts can be “limiting”, you need to take a look at this article which gives you a variety of 56 movements (including movement demonstrations) you can do with your own body.
What can you expect from this workout:
- The complete duration of this training session is around 35 minutes including a full warm-up and cool-down.
- You will be performing two dynamic full-body bodyweight movements.
- A guide on how to approach this workout and how you could scale it can be found down below.
Let’s get to the workout.
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Warm-Up
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:
20min Bodyweight CrossFit Workout
50-40-30-20-10 reps, for the time of:
No Push-up Burpee
Alternating Jumping Lunges
(Click on the link to see a movement demonstration)
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How to approach it?
Before you start this workout, make sure to have a strategy for how you are going to approach this session.
You will be performing 150 reps of each exercise, so definitely a lot of volumes just for two exercises.
I would suggest you two different strategies.
Beginner Athlete:
- Break the large sets of reps into multiple sets.
- Go for example with 5 or 10 reps at a time, take a little break and keep performing the exercise until you reach the needed number of reps.
- Keep the brakes short and try to maintain the same pace throughout.
- By the time you reach the last set of 10 reps, just push the pace and finish unbroken.
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Advanced Athlete:
- Either you try to go unbroken on each set or brake the sets into two or three sets max.
- Pace yourself from the beginning.
- Try to take your breaks only after you completed each set.
- Your muscles will burn but you will need to find another gear and just push the pace.
- By the time you reach 20 reps, you should try to push the pace.
How to scale?
Before you scale any of the prescribed movements, try reducing the number of reps first.
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
No Push-Up Burpee: if the movement is too dynamic and causes any pain, step for any of the following options you see in this video. (doing the step-up burpee could be the right choice)
Jumping Lunges: an alternative would be the regular lunges which allow you to have more control and decrease the dynamic
(Click on the links for movement demonstration)
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Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body time to recover:
View as a Google Web Story
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