Top 20 des WOD Cross-training Sans Matériel | Charlie Tango Fitness

Top 20 Cross-training WODs Without Equipment

Ditch the kettlebells and dumbbells for a change. Here's a list of 20 CrossFit exercises you can do anywhere you have a pull-up bar, box, and jump rope. It's ideal for your physical progress, your cardiac conditioning or to change your training program.

For direct access to a structured CrossFit training program, click here.

1. “MARY”

20min AMRAP

5 Handstand Push-ups

10 Pistol Squats

15 pull ups

2. 500 DOUBLE UNDERS FOR TIME

500 Double unders for time

At the start of each minute, do 3 Air Squats

3. HERO WOD “JT”

21-15-9 reps of:

Handstand push ups

Ring dips

push ups

4.THE HOTEL ROOM

20 Rounds for Time:

5 push ups

5 Air Squats

5 Sit-ups

5. 200 AIR SQUATS

For Time:

200 Air Squats

6. “ANGIE”

100 pull ups

100 push ups

100 sit-ups

100 Air Squats

7. GYMNASTIC CONDITIONING

3 Rounds for Time:

10 Handstand Push-ups

Run 200m

8. COUNTDOWN BY BURPEES

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

burpees

Sit-ups

9. “ANNIE”

50-40-30-20-10 Reps of:

Double unders

Sit-ups

10. REVERSE PYRAMID

50 Sit-ups

40 push ups

30 Box Jumps (24” / 20”)

20 pull ups

10 Bench Dips

40 Sit-ups

30 push ups

20 Box Jumps

10 pull ups

30 Sit-ups

20 push ups

10 Box Jumps

20 Sit-ups

10 push ups

10 Sit-ups

11. GYMNASTIC FANTASTIC

3 Rounds for Time:

10 muscle ups

10 Forward Rolls

20 pistol squats, alternating

Handstand walk 20 yards

12. “CINDY”

20min AMRAP

5 pull ups

10 push ups

15 Air Squats

13. GYMNASTIC STAMINA WOD

21-18-15-12-9-6-3 Reps of:

Handstand Push-ups

L Pull-ups

14. 20 MINUTE EMOM

Minute 1: 15 Push-ups

Minute 2: 10 Pull-ups

Minute 3: 15 Sit-ups

Minute 4: 20 Lunges

15. CARDIO WOD

8 Rounds for Time:

Run 400m

Rest 90 seconds

16. MUSCLE-UPS FOR TIME

For Time:

30 muscle ups

17. 10 TO 1

The first round will consist of 10 burpees and 1 pull-up, etc.

For time:

10-9-8-7-6-5-4-3-2-1 burpees

1-2-3-4-5-6-7-8-9-10 pull-ups

18. HERO WOD “MURPH”

1-mile run

100 pull ups

200 push ups

300 Air Squats

1-mile run

19. TABATA SOMETHING ELSE

32 intervals of 20 seconds on and 10 seconds off. Each move has 8 turns.

Tabata Pull-ups

Tabata push ups

Tabata Sit-ups

Tabata Air Squats

20. LEG BURN-OUT

3 Rounds for Time:

100-ft Walking Lunge

50 Air Squats

50 Hip Extensions

CONCLUSION


Try this list the next time you want to focus on bodyweight movements or want something different. If you're on the road or stuck in a hotel, our programs can help you too.

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1 comment

Magnifique ! Je suis confirmé, mais votre livre est top

Manzenza

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