Conquer Your Fitness Goals with These 10 Brutal Bodyweight CrossFit Workouts

Looking to torch calories and build muscle without any equipment? Look no further than these 10 brutal bodyweight CrossFit workouts (WODs)!

These challenging routines push your limits using just your own bodyweight, making them perfect for home workouts or gym sessions where equipment is limited.

10 Brutal Bodyweight CrossFit Workouts

From the endurance-testing Murph to the skill-focused JT, these workouts target all major muscle groups and will leave you feeling accomplished and ready for more. 

So, are you ready to unleash your inner athlete and conquer these bodyweight beasts? Let’s dive in and explore these 10 brutal workouts!

1. Murph: A Tribute Workout (EMOM)
2. Chelsea: The Grind is Real (EMOM)
3. JT: Skill Work Challenge (Sets & Reps)
4. The Fifth Task: Rope Climb & Sprint (Rounds)
5. Annie: Gymnastics & Power (AMRAP)
6. Garrett: A Hero WOD (Rounds)
7. Tabata Something Else: Short Bursts, Big Results (Intervals)
8. Jason: A Memorial WOD (Sets & Reps)
9. The Grievous: Rowing & Double Unders (Distance)
10. TAG 2015: The Qualifier (Time)

1. Murph: A Tribute Workout (EMOM)

This endurance test honors fallen soldier Michael Murphy. It’s a beast: a 1-mile run followed by 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run. Beginners can scale the reps or substitute exercises.

The Murph Challenge: Honoring Sacrifice Through Fitness

The Murph CrossFit WOD is a demanding tribute workout honoring fallen soldiers. Here’s how to tackle it:

The Gear:

You only need yourself and some running space! However, a pull-up bar or assisted pull-up machine is ideal.

The Challenge:

1. 1-Mile Run: Warm up your body with a brisk jog or run for one mile.

• 100 Pull-Ups: This is the core test. Aim for strict pull-ups, but beginners can use assistance bands or a machine. Break down reps into smaller sets with short rests if needed.

1. 200 Push-Ups: Target your chest, shoulders, and triceps. Regular push-ups are ideal, but modify with knee push-ups if necessary.
2. 300 Air Squats: Engage your legs and core with proper air squat form. Take breaks as needed, but maintain good form throughout.
3. 1-Mile Run: Push yourself through this final run to finish strong.

Scaling Murph:

• Reduce Reps: Beginners can significantly lower the rep count for each exercise, focusing on good form.
• Partitioning: Break down the reps into smaller sets with short rest periods (e.g., 5 rounds of 20 pull-ups, 40 push-ups, and 60 air squats).
• Substitute Exercises: If pull-ups are challenging, use assisted pull-up machines or rows. Modify push-ups with incline push-ups or knee push-ups.

Remember:

Murph is a physically and mentally demanding tribute workout. Prioritize proper form over speed, and scale the workout to fit your fitness level. Listen to your body and take breaks when needed.

2. Chelsea: The Grind is Real (EMOM)

This 30-minute EMOM (Every Minute On the Minute) workout keeps you moving. Each minute, you perform 5 pull-ups, 10 push-ups, and 15 air squats. If you can’t finish all reps before the next minute, scale the workout or switch to Cindy (AMRAP – As Many Reps As Possible) for 30 minutes.

Chelsea: Embrace the Grind in this 30-Minute EMOM Challenge

Get ready to test your endurance with Chelsea, a CrossFit WOD that embodies the “grind is real” mentality. This 30-minute EMOM (Every Minute On the Minute) workout keeps you moving constantly. Each minute, you’ll perform 5 pull-ups, 10 push-ups, and 15 air squats.

The key to Chelsea is pacing yourself. Don’t go all-out in the first few rounds, or you’ll risk burning out before the clock hits 30 minutes. Focus on maintaining good form and completing each set within the minute timeframe. If you can’t finish all reps before the next minute starts, consider scaling the workout by reducing reps or substituting exercises.

Chelsea is a fantastic way to build strength, stamina, and muscular endurance. So, channel your inner grinder and take on the challenge!

3. JT: Skill Work Challenge (Sets & Reps)

This WOD focuses on upper body strength with handstand push-ups, ring dips, and push-ups from the ground. Perform 3 sets of 21, 15, and 9 reps for each exercise. Beginners can scale with assisted handstand push-ups, box dips, or knee push-ups.

Master Your Skills with the JT: Skill Work Challenge

The JT WOD focuses on building upper body strength and control through challenging bodyweight exercises. Here’s how to tackle it:

The Gear:

You’ll need a sturdy surface for handstand push-ups (a wall or box can work) and a set of gymnastic rings (or a pull-up bar for modifications).

The Challenge:

This workout involves three exercises performed in sets and reps:

1. Handstand Push-Ups: Aim for strict handstand push-ups with a full range of motion. Beginners can modify by performing handstand holds against a wall or using a handstand push-up box for assistance.
2. Ring Dips: These target your triceps and chest. Maintain good form with straight arms at the top and a full dip at the bottom. Modify by using assisted dips with resistance bands or performing dips on a pull-up bar with your feet on the ground.
3. Push-Ups from the Ground: This classic exercise works your chest, shoulders, and triceps. Focus on maintaining a straight body line and full range of motion.

The Sets & Reps:

Complete 3 sets of each exercise with the following rep scheme:

• Set 1: 21 repetitions
• Set 2: 15 repetitions
• Set 3: 9 repetitions

Scaling Tips:

• Reduce Reps: If the prescribed reps are too challenging, lower the number for each set.
• Modified Exercises: Substitute exercises as needed. For handstand push-ups, try wall walks or pike push-ups. Modify ring dips with bench dips or assisted dips on the pull-up bar.

Safety tips:

Focus on proper form throughout the workout. This ensures you target the right muscles and avoid injury. Take rest periods as needed, but aim to maintain a good pace between exercises. The JT WOD is a great way to build strength, control, and coordination in your upper body!

4. The Fifth Task: Rope Climb & Sprint (Rounds)

This unique workout features 10 rounds of challenging legless rope climbs, followed by a 60-meter sprint. Pace yourself on the rope climbs to conserve energy for the sprints.

Conquer The Fifth Task: Rope Climb & Sprint Challenge

This CrossFit WOD tests your grip strength, power, and speed. Here’s how to dominate it:

The Gear:

You’ll need a sturdy rope climbing station and open space for the sprints (around 60 meters).

The Challenge:

Complete 10 rounds of this brutal combo:

• Legless Rope Climb: Ascend the rope using only your upper body strength. Focus on a smooth technique to conserve energy.
• 60-Meter Sprint: Push yourself hard for a full-out sprint after each climb.

Key Points:

• Pacing: This is crucial. Don’t waste energy on inefficient rope climbs. Aim for controlled ascents followed by explosive sprints.
• Rest: Take short rest periods after each sprint to recover before the next climb.
• Scaling: Beginners can modify the rope climb by using assisted techniques like foot loops or climbing with one leg. You can also shorten the sprint distance.

The Fifth Task is a demanding test. Focus on proper form and pacing to get the most out of this challenging workout. Good luck!

5. Annie: Gymnastics & Power (AMRAP)

AMRAP (As Many Rounds As Possible) in 20 minutes! This workout features 5 gymnastic ring push-ups (HSPUs), 10 pistols (single-leg squats), and 15 pull-ups. Scale the HSPUs with handstand push-ups on a box or regular push-ups.

Unleash Your Inner Powerhouse with Annie (AMRAP)

Annie is a CrossFit AMRAP (As Many Rounds As Possible) workout that demands both gymnastics skill and explosive power. Here’s how to conquer it:

The Gear:

You’ll need a set of gymnastic rings (or a pull-up bar for modifications) and open floor space.

The Challenge:

In 20 minutes, complete as many rounds as possible (AMRAP) of this high-intensity circuit:

• 5 Gymnastic Ring Push-Ups (HSPUs): Focus on proper form with a full range of motion at the shoulders. Beginners can modify with handstand push-ups on a box or regular push-ups.
• 10 Pistols (Single-Leg Squats): Challenge your balance and leg strength with pistols on each leg. You can hold onto a support for stability if needed.
• 15 Pull-Ups: Test your upper body pulling strength with strict pull-ups. Modifications include assisted pull-ups or using a machine.

The AMRAP Hustle:

• Pace Yourself: Don’t sacrifice form for speed. Maintain a steady pace throughout the 20 minutes to maximize the number of completed rounds.
• Transitions: Minimize rest between exercises to keep your heart rate up and maximize efficiency.
• Scaling Options: Modify exercises as needed. Use box HSPUs, regular squats with dumbbells, or rows if pull-ups are challenging.

Embrace the Challenge:

Annie is a fantastic workout to build strength, power, and muscular endurance. Scale it appropriately, focus on form, and push yourself to complete as many rounds as possible within the 20-minute timeframe!

6. Garrett: A Hero WOD (Rounds)

This workout honors Marine Captain Garrett Lawton. It features 3 rounds of 75 air squats, 25 ring dips, and 25 L-pull-ups. Beginners can scale the ring dips with push-ups on the rings with feet on the ground.

7. Tabata Something Else: Short Bursts, Big Results (Intervals)

Get ready for a sweat-drenched Tabata workout! Perform 8 rounds of 20 seconds work followed by 10 seconds rest for each exercise: pull-ups, push-ups, sit-ups, and air squats. Modify exercises as needed.

8. Jason: A Memorial WOD (Sets & Reps)

This workout honors Jason Vale Lewis with 4 sets of decreasing reps (100-75-50-25) for air squats and increasing reps (5-10-15-20) for ring muscle-ups. Scale the muscle-ups with pull-ups or assisted muscle-ups.

9. The Grievous: Rowing & Double Unders (Distance)

This challenging workout tests your mental grit. Start with 1,000 meters of rowing and 100 double-unders, then decrease the rowing distance and double-unders by 10% each round. The goal is to reach 100 meters and 10 double-unders in the final round.

10. TAG 2015: The Qualifier (Time)

This 20-minute burner starts with 100 burpees and transitions to rowing for maximum distance until time runs out. This tests your burpee speed and rowing stamina.

Remember: These workouts are intense. Scale them as needed and prioritize proper form to avoid injury. With dedication and consistency, these bodyweight CrossFit WODs can help you achieve your fitness goals!

Recommended Reading:
Power in Your Pocket: Top Portable Ultrasound Devices of 2024 for Every Need