CrossFit Bodyweight Session Without Equipment: Training with the WOD

How to structure your bodyweight CrossFit session?

A bodyweight CrossFit session typically consists of three parts:

1. Warm-up: It is essential to prepare your body and joints to avoid injuries. The warm-up can last between 10 and 20 minutes and should include dynamic exercises as well as some stretching.
2. Main workout: This part is the heart of the session and should be intense and varied. You can choose from a multitude of exercises and methods to create your WOD (see examples below).
3. Cool down and recovery: Take a few minutes to gradually reduce the intensity of the effort and stretch to promote good recovery.

Wod without equipment by level

Now that you know the basic exercises, you can compose wods without equipment . These circuit training allow you to vary your efforts and optimize your sessions.

Wod beginner

• 10 Air squats
• 10 Push-ups (on knees if necessary)
• 10 Sit ups
• 5 Burpees

Repeat this circuit 3 to 4 times depending on your level. Take about a minute of rest between each round.

Intermediate WOD

• 15 Air squats
• 10 Pumps
• 20 Sit ups
• 10 Burpees
• 30 seconds of plank

Perform this circuit 4 to 5 times with a 45 second break between each round.

Advanced WOD

• 20 Air squats
• 15 Pumps
• 25 Sit ups
• 15 Burpees
• 1 minute plank

Perform this circuit 5-6 times. Reduce the rest time to 30 seconds to increase the intensity.

Most Effective Bodyweight CrossFit WODs

Name	Kind	Description
Angie	For Time	A challenge with 100 repetitions of pull-ups, push-ups, sit-ups and squats.
Annie	For Time	A sequence of Double Unders and Sit-Ups in decreasing format.
Barbara	5 Rounds For Time	5 sets of pull-ups, push-ups, sit-ups and squats, with 3 minutes of rest.
Bert	For Time	An endurance test with burpees, running, lunges and squats.
Candy	5 Rounds For Time	An alternative to Cindy with more repetitions.
Cindy	AMRAP 20 min	A CrossFit classic with pull-ups, push-ups and squats.
Cindy XXX	AMRAP 20 min	A more intense version of the Cindy with more repetitions.
Chelsea	EMOM 30 min	An Every Minute on the Minute format with pull-ups, push-ups and squats.
Emily	10 Rounds For Time	A Hero WOD honoring Emily Perez, incorporating double unders, sprints, and gymnastics.
JT	For Time	A Hero WOD focused on dips, push-ups and handstand push-ups.
Loredo	6 Rounds For Time	A tribute to Sergeant Loredo, mixing squats, lunges and running.
Mary	AMRAP 20 min	An advanced benchmark with handstand push-ups, pistols and pull-ups.
Murph	For Time	A legendary WOD incorporating running, pull-ups, push-ups and squats.
Nicole	AMRAP 20 min	A run and pull-up test to failure.
Zachary Tellier	For Time	A progressive sequence of burpees, push-ups, lunges and sit-ups.

Incorporate Hiit into your routine

THE HIIT (High Intensity Interval Training) is an effective training method that alternates between periods of intense effort and short breaks. This approach works very well with CrossFit exercises without equipment.

For example, try to do as many repetitions as possible (AMRAP - As Many Rounds As Possible) for 20 seconds, followed by 10 seconds of rest, and repeat this for 4 minutes (Tabata system). This can include air squats , pumps , sit ups and some burpees .

Basic exercises without equipment

Here are some of the CrossFit Basic Exercises to be practiced without equipment. These movements use only body weight and are perfectly suited for a complete workout at home.

Air squats

THE air squats are great for strengthening your legs and glutes. To do them correctly, stand with your feet shoulder-width apart. Then lower yourself down, bending your knees and pushing your hips back, as if you were going to sit down in a chair.

It is essential to keep your back straight and ensure that your knees do not go beyond your toes. Return to the starting position and repeat several times to maximize the effects of the exercise.

Pumps

THE pumps are great for working your chest, triceps, and shoulder muscles. Assume a plank position with your body straight and your hands slightly wider than your shoulders. Bend your elbows to lower your body until your chest almost touches the floor, then push back up to return to the starting position.

If this exercise is too difficult, try placing your knees on the floor. The important thing is to maintain good technique to avoid injury.

Sit ups

THE sit ups primarily target the abs. Start by lying on your back with your knees bent and your feet flat on the floor. Place your hands behind your head or cross them over your chest. Then use your abs to lift your upper body toward your knees, then slowly lower back down.

This exercise should be performed in a controlled manner to maximize its effectiveness and prevent lower back pain.

Burpees

THE burpee is a full-body, intense movement that works almost every muscle group. Stand up and lower yourself into a squat position and place your hands on the floor. Jump your feet back into a plank position, do a push-up, return to a squat position, then jump into the air, raising your arms.

Although this exercise may seem simple, it can quickly become exhausting. It is perfect for those looking for a effective cardio workout .

Why integrate body weight into your CrossFit training?

Using your own body weight as resistance during training has several advantages:

• No equipment needed: You can perform your WOD wherever you are and without the need for expensive or bulky equipment.
• Improved proprioception: Working on body weight helps develop body awareness and improve motor coordination.
• Overall muscle strengthening: The exercises work all the muscles in the body, for a balanced and harmonious workout.
• Development of functional strength: The movements performed are natural and use several muscle groups at once, which allows you to develop strength useful in daily life.

Tips to get the most out of your workout

To maximize the benefits of your CrossFit workout at home, consider the following tips:

• Maintain good shape : Technique is key to avoiding injuries. Watch video tutorials or consult a coach if necessary.
• Progress gradually : Increase the intensity and duration of your WODs over time, but always listen to your body.
• Setting goals : Have clear goals to stay motivated. Whether it’s improving your time or increasing the number of repetitions, goals will help you see your progress.
• Vary the exercises : To avoid monotony and target different muscle groups, change up your workout routine regularly.

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