Simple and Brutal 20min Bodyweight Crossfit WOD (with Guide)

Welcome to the Simple and Brutal 20min Bodyweight Crossfit WOD.

If you followed me for a while, you know that I am a fan of EMOM workouts.

What is an EMOM workout?

What can you expect from this workout?

• The total duration of this training session is around 35 minutes including a proper warm-up and cool-down.
• You will be performing two bodyweight movements.
• Besides the physical challenge performing the set number of reps within a minute, this workout will also quickly become a mental challenge to keep going.

Let’s get to the workout.

Warmup

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:

Simple and Brutal 20min Bodyweight Crossfit WOD

20min EMOM of:
8 x Jumping Squats
8 x Burpees
Both must be completed within one minute!

(click on the links for a movement demonstration)

Enjoyed the workout? Pin it!

How to approach it?

The workout is pretty straightforward and simple to execute.

At first!

Don’t get deceived by the few first rounds which will feel more on the “easier” side, 20 minutes can become very very long.

Your goal during this workout is to complete all 16 reps within one minute and ideally have some “breathing” time in between the minutes.

The strategy here would be to finish in around 45 seconds.

Try to push the pace on the jump squats and have a moderate and steady pace on the burpees that allow you to breathe and recover a little bit.

I would suggest trying to maintain your strategy and pace from the very first minute so your body has the time to adjust to it.

Scaling options

If you are struggling with completing all 16 reps within the suggested 45 second time window, make sure to reduce the reps.

Go with 7/7 reps, keep an eye on the clock and see how it feels.

If it’s still too hard, go down to 6/6 or even more until you found the number of reps that allow you to sustain that work for the next 20 minutes.

If In case you are having trouble/pain with some of the exercises, here are some suggestions on how to work around it:

• Jumping Squat: a good alternative for this exercise would be the regular air squat or the sumo squat (whichever feels better for you)
• Burpee: a good alternative would be the “no-push-up” burpee or breaking apart the dynamic movement into seperate parts like you can see here

Test your conditioning with this simple & effective EMOM!

20min EMOM of:

8 Jumping Squats
8 Burpees

Both must be complete within one minute!

I just finished it! It is definitely a spicy one!#motivation #fitness #workout #training pic.twitter.com/fHVZrYNw7k

— Lily | Workoutfrolic (@WorkoutFrolic) May 5, 2020

Cooldown

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

Happy Sweating!