As a functional fitness athlete, you absolutely hate to miss a WOD. Somedays, our schedules are just too busy to make it to the gym. Whether you have a fully-fledged garage gym, or only a pair of jump ropes – we’ve built a list of WODs you can do virtually anywhere, without any equipment or gear.

Here’s our list of 10 CrossFit WODs you can do at home.

1. MINI “MURPH”

1-mile Run

100 Push-ups

200 Air Squats

1-mile Run

Don’t have a pull-up bar? The classic Hero WOD “Murph” scaled down with spin – no pull-ups and slightly fewer reps. This should be more of a consistent sprint than a long grind.

2. INTERVAL CARDIO

10 Rounds for Time:

Spring 100m

Walk 100m

When you’re sick of weights and gymnastic movements – some high-intensity intervals will fire up your heart rate.

3. “CINDY”

20min AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats

A classic CrossFit WOD. Familiar and perfect for an at-home workout.

4.DEATH BY “…”

AMRAP:

Choose 1 movement; Push-ups, Air Squats, or Burpees

Do 1 movement per minute at the top of every minute. Each minute adds an additional rep.

Go until you can’t complete the required reps in a minute

Pick your poison. This WOD starts out deceptively easy and builds up. Great when you want a longer endurance workout.

5.SQUATS

300 Air Squats for Time

A quick WOD that tests your aerobic and muscular capacity.

6.FULL-BODY SPRINT

7 Rounds for Time:

10 Push-ups

10 Air Squats

Run 200m

Short bursts of movements with high rounds. This WOD will get you sweating quick!

7.BODYWEIGHT WOD

8 Rounds for Time:

10 Push-ups

10 Air Squats

10 Burpees

10 Air Squats

A fairly well-rounded WOD.

8.HERO WOD “MICHAEL”

3 Rounds for Time:

Run 800m

50 Back Extensions

50 Sit-ups

“Michael” is a great cardio and core-blasting WOD. When the rest of your body is still wrecked from Olympic lifting, this can break up some soreness while building up your core.

9.FULL-BODY DECREASING LADDER

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:

Burpees

Push-ups

Sit-ups

Quick full-body work.

10,GYMNASTIC MASTERY

20min AMRAP:

5 Handstand Push-ups

10 Pistol Squats

For more advanced CrossFit athletes – this at-home WOD will trigger and test your sense of balance.

Whether you’re stuck at home, traveling on the road, or just can’t make it to a gym, this list gives you plenty of options. You can easily supplement your CrossFit training week with these at home WODs, without worrying about missing a training day.

Have some equipment with you? No problem – check out our list