While strength training is mostly about moving various weights and progressively increasing the load over time, one of the best ways to improve your stamina and conditioning are, indeed, bodyweight Crossfit workouts.
They don’t even need to be all that complicated, and they can still be a great test for your fitness and endurance.
My top bodyweight Crossfit Workouts:
1 mile Run (1.6 km)
1 mile Run
Whenever I hear “bodyweight” and “Crossfit” in the same sentence, my mind immediately goes to the CrossFit athlete’s worst nightmare – “Murph”.
Well, at least if it’s combined with a weighted vest and Californian heat. So, I’d say it’s a good idea NOT to do “Murph” under the direct sun in the middle of summer, but you know – you do you.
Just remember to stay hydrated.
Oh, and you don’t really need a vest to feel how gruesome that workout is, after all – we’re listing bodyweight workouts here.
Complete as many rounds in
20 minutes as you can of:
20 minutes can be SUCH a long period of time. If you can’t do a pull-up yet, scale to ring rows. More info.
Tabata Something Else
Complete all 32 intervals:
I can’t think of a more suitable name for this workout – it truly is something else.
Perform each exercise for eight rounds of 20 seconds work, 10 seconds rest. No breaks in-between.
Each exercise shouldn’t take you more than 8-9 minutes to complete.
If you struggle with any of them, drop the reps, and modify them as needed.
For example, do the push-ups on your knees and ring rows instead of pull-ups. Another option is jumping pull-ups.
Every minute on the minute
for 30 minutes perform:
This is the more challenging version of “Cindy”. The meaner sister, if you will.
If you find yourself falling behind the clock, just keep grinding till you reach the 30th minute.
As with the previous workouts, you can always scale it to the level you need with fewer reps and modified movements.
21-15-9 reps for time of:
In case that handstand push-ups are still too hard for you, do them with your feet on a box.
There are a few options to scale the ring dips – dips on parallel bars, band-assisted ring dips, or box dips.
Safety first, guys.
If you can’t do the movement correctly, don’t squirm like a worm on those rings, but use the scaled versions to build the strength you need for it. More info.
AMRAP for 20 minutes:
5 Handstand push-ups
10 1-legged (pistol) squats
Modify the pistols by using the rings to pull yourself up and keep your balance.
100 Burpee Pull-Ups
Make sure to protect your hands. Torn hands are never fun.
5 Rounds, each for time:
3 Minutes Rest
“Barbara”, “Angie” and “Chelsea” are 3 of the original 6 “Girls Benchmark WODs” (along with “Diane”, “Elizabeth”, and “Fran”) and some of the toughest bodyweight Crossfit workouts I have done.
What they have in common is that they are all pretty simple and involve only classic calisthenics movements.
At the same time, each of them is challenging in a different way (with pull-ups being the hardest part of each).
Be ready for some intense rear delt, lat, and bicep soreness.
Um… yeah. If you decide to do that and survive it – congrats!
You must be one hell of an athlete!
If you enjoy bodyweight Crossfit workouts, you should definitely browse through some of the following and bookmark them for later: