Welcome to the Brutal 30min Bodyweight CrossFit Workout.
The following training session is separated into two parts combining bodyweight exercises for the upper and lower body.
What more can you expect from this workout?
- The complete duration of this training session is around 45 minutes including a warm-up and cool-down.
- You will work with two different time formats, one a workout for time and once an EMOM workout. (What is an EMOM?)
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:
Brutal 30min Bodyweight CrossFit Workout
A) For time:
25 – 20 – 15- 10 – 5 reps
Lunge + Lunge + Inchworm + Push-Up = 1 rep
Jumping Squats
(click on the links for movement demonstration)
B) EMOM 10min alternating:
9 x Inverted row + 9 x Dips
9 x Pike Push-Ups
(click on the links for movement demonstration)
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How to approach it?
You will need to approach each part of the workout with a different strategy.
Part A is a workout for time, so you are in complete control of your own pace and how hard you want to push yourself
The movement combination of a lunge, lunge, inchworm, and push-up is quite long, so I suggest making sure to start the workout off at a moderate pace and don’t burn out on the first set of 25 reps.
After the first set of 25 reps make sure to slowly increase your pace due to the decreasing number of reps.
Part B is an EMOM workout which means you will perform the exercises for 10 minutes and keep alternating them each minute.
You can either go with the prescribed reps or just if you are unsure if you can maintain the pace, just use the first round as a baseline – remember the reps – and just try to maintain it for the rest of the workout.
You should go for something like 40 seconds of work and 20 seconds of rest.
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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:
- Lunges: a good alternative is the bodyweight split squat which gives you a little more stability and reduced the dynamic
- Inchworm: a way to scale here is just to bend your knees as far as you need to reach the ground, from there it’s smooth sailing
- Push-Up: knee push-ups would be an option here
- Jumping Squats: a great alternative would be regular air squats
- Inverted row: an option here is the dumbbell bend-over-row
- Dips: if dips are too challenging, don’t change the movement but bring your legs closer to your body which reduces the weight you have to push up
- Pike Push-Ups: an alternative for this movement would be the Arnold press or dumbbell push-press with the appropriate weight
(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 & give your body time to recover:
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Happy Sweating!