Brutal 15 min CrossFit Bodyweight Workout (with Guide)

Welcome to the Brutal 15 min CrossFit Bodyweight Workout.

You might be familiar with this workout, namely the Crossfit workout named Cindy.

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 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.

Let’s get to the workout.

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 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:

Brutal 15 min CrossFit Bodyweight Workout

As many reps as possible in 15min:
5 x Pull-Ups (or DB Bent over Row)
10 x Push-Ups
15 x Air Squats

(Click on the links for movement demonstration)

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How to approach it?

The approach for this session will greatly depend on what your weakest of the three movements is.

For many of us, it’s going to be the pull-ups or push-ups.

If you have them, go ahead and do them from the beginning unbroken but be careful not to blow out in the first minutes.

My suggestion would be to break the 5 reps into two sets of 3 and 2 reps to make sure you can keep going for the entire 15 minutes.

The same can be applied to push-ups.

If you are strong and confident with them, go ahead and do them unbroken.

If you think that you will struggle, break them up early into multiple sets.

An example could be 6/4 reps or even 7/3 reps.

The reason why I like to do more reps in the first set is the mental edge I gain from that. The majority of the work is done and feels like smooth sailing from there.

How to scale it?

Before scaling the movement, always reduce the number of reps first if it’s too much volume for you.

In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:

• Pull-Up: scale the movement down to either inverted rows or dumbbell bend-over-rows. Both are great exercises that keep the intended stimulus for this workout.
• Push-Up: knee push-ups would be an option here
• Air Squat: an alternative, if you are struggling to go deep in a squat, is the box air squat

(Click on the links for movement demonstration)

Workout of the Day

Simple & effective.

As many reps as possible in 15min:
5 x Pull-Ups (or DB Bent over Row)
10 x Push-Ups
15 x Air Squats

Tip:
Pace yourself from the beginning.

Happy Sweating! pic.twitter.com/xLHJxHpCNt

— Lily | Workoutfrolic (@WorkoutFrolic) January 8, 2022

Cooldown

After an intense workout like that make sure to have a proper cool-down to avoid injuries & give your body the time to recover: