Free Home Workouts

FREE 50 HOME WORKOUTS


Whether you are a student on the road or new to CrossFit and want to try it out on your own with little to no equipment required, this list of 50 workouts is a great place to start.  

Most of these workouts you can do just about anywhere - your living room, hotel room, garage, backyard or park.  The most you will need is a pull-up bar, a jump-rope and a stop watch!  And as long as you do them with maximal intensity and proper mechanics you will be insured a great workout!
Unless otherwise noted all of these workouts are to be done FOR TIME!

  • Run 800 Meters (1/2 Mile) - 50 Push-Ups - 3 Rounds
  • Run 400 Meters (1/4 Mile) - 50 Pull-Ups - 3 Rounds
  • "Nicole": Run 400 Meters - Max Pull-Ups - 5 Rounds
  • Run 400 Meters - 50 Squats - 4 Rounds
  • "Murph": Run 1 Mile - 100 Pull-Ups - 200 Push-Ups - 300 Squats - Run 1 Mile
  • 30 Walking Lunges - 20 Pull-Ups - 400 M Run - 30 Box Jumps - 20 Dips - 400 M Run
  • 50 Dips - Run 400 M - 50 Push-Ups - Run 400 M - 50 Handstand Push-Ups - Run 400 M
  • "Tabata Bottom to Bottom" 20 Secs of Max Air Squats - 10 Seconds of Holding at Bottom - 8 Rounds for Reps
  • "Annie": Double-Unders - Sit-Ups: 50-40-30-20-10 of each
  • Pull-Ups - Dips: 50-40-30-20-10 of each
  • Weighted Pull-Ups: 7 Sets of 1 Rep for Max Weight
  • 100 Burpees
  • 400 Meter Walking Lunge
  • 100 Pull-Ups
  • 150 Burpees
  • 50 Squats - 100 Rope Jumps - 5 Rounds
  • Handstand Push-Ups - L Pull-Ups: 15-1, 13-3, 11-5, 9-7, 7-9, 5-11, 3-13, 1-15
  • 12 Burpees - 12 Pull-Ups - 10 Rounds
  • "GI Jane" 100 Burpee Pull-Ups
  • Do 1 Pull-Up the first minute, 2 the second, 3 the third . . . for as long as possible
  • 50 Double-Unders - 75 Squats - 3 Rounds
  • Handstand Push-Ups - Pull-Ups: 30-10, 20-20, 10-30
  • "Chelsea": 5 Pull-Ups - 10 Push-Ups - 15 Squats - Every Min on the Min for 30 Mins
  • "Barbara": 20 Pull-Ups - 20 Push-Ups - 40 Sit-Ups - 50 Squats - 5 Rounds
  • "Angie": 100 Pull-Ups - 100 Push-Ups - 100 Sit-Ups - 100 Squats
  • "Cindy"" 5 Pull-Ups - 10 Push-Ups - 15 Squats - As Many Rounds as Possible in 20 mins
  • "JT": Handstand Push-Ups - Dips - Push-Ups: 21-15-9 of each
  • 10 Pistols - 12 Dips - 15 Pull-Ups - 7 Rounds
  • "Heavy Cindy": 15 Pull-Ups - 30 Push-Ups - 45 Squats - As Many Rounds as Possible in 20 Mins
  • Double-Unders - Push-Ups - Pull-Ups: 50-30-20 of each
  • 5 Box Jumps - 10 L Pull-Ups - 15 Knees-to-Elbows: As Many Rounds as Possible in 20 Mins
  • 5 Handstand Pushups - 10 L Pull-Ups - 15 Lunges - AS Many Rounds as Possible in 20 Mins
  • 50 Squats - 30 Pull-Ups - 15 Handstand Push-Ups - 5 Rounds
  • 5 Pull-Ups - 10 Push-Ups - 15 Squats - 20 Rounds
  • 50 Sit-Ups - 50 Double-Unders - 50 Sit-Ups - 50 Walking Lunges - 50 Burpees - 50 Sit-Ups
  • "Angelina": 60 Handstand Push-Ups - 80 Pull-Ups - 100 Pistols - 120 Sit-Ups (Partners)
  • "Trevor": 300 Pull-Ups - 400 Push-Ups - 500 Sit-Ups - 600 Squats (Teams)
  • "GI Joe": 50 Burpee Pull-Ups
  • 25 Inverted Burpees - 25 Pull-Ups - 25 Burpees - 5 Rounds
  • "Tabata Something Else": Pull-Ups - Push-Ups - Sit-Ups - Squats - 20 sec on, 10 sec off - 8 Rounds of each for reps
  • 5 Med Ball Cleans - 10 Pistols - 15 Double-Unders - As Many Rounds as Possible in 20 Mins
  • Run 5k
  • Sprint 400 Meters Uphill - Sprint 400 Meters Downhill
  • Run 800 Meters - 4 Rounds
  • Run 400 Meters - 2 Min Rest - 4 Rounds
  • Run 100 Meters for Time - 10 Rounds
  • Run 800 Meters - Rest 2 Min - 3 Rounds
  • Run 10k
  • "Griff":Run 800 Meters - Run 400 Meters Backwards - 2 Rounds
  • "Deck of Death": Select 4 Movements and draw an entire deck doing the corresponding movement (suit) and reps (Ace=15, Face=10,#=#)