Quantcast

No Equipment, no problem: 92 Crossfit Workouts without equipment

Post 280 of 646
July 25, 2011, 107

Over the weekend I had a workout in the local park adjacent Kitsilano Beach (an area in Vancouver).  We had access to a pull-up station next to the basketball courts, so what workout would make sense?  Hmmm, let me think about it.  Murph!  Well, it may not have been the best choice, but considering it is a couple of body weight movements sandwiched between two 1-mile runs, and it was easy to do with a group of 5.

Handstands are a great balance exercise and no equipment required

Well, this got me thinking what other workouts are good for those of us who find ourselves on the road or have limited equipment options?

Here’s 92 Crossfit workouts (good for the home, the gym or while traveling), and no equipment required:

 

  1. 10 rounds of 10 second “L” sits off the floor
  2. “Susan” – 5 rounds for time:  Run 200m, then 10 squats, 10 push ups
  3. Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups
  4. 10 Rounds for time:  10 burpees, 100 m sprint
  5. 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
  6. 3 Rounds for time:  10 Handstand push ups, 200 m run
  7. 6 Rounds for time:  10 push ups, 10 air squats and 10 sit ups
  8. 10 rounds for time:  10 push-ups, 10 squats, 10 sit ups
  9. 10 rounds for time:  10 push-ups, 100m dash
  10. 5 rounds for time:  10 push-ups, 10 hollow rocks, run 200 meters
  11. 10 rounds:  10 push-ups, 10 squats
  12. 10 rounds for time:  10 hand-release push-ups, 10 v-sits, then 10 squats
  13. 10 rounds for time:  10 sit ups, 10 burpees
  14. 4 Rounds for time:  10 vertical jumps, 10 push ups, 10 sit ups
  15. 5 Rounds for time:  10 vertical jumps, run 400 meters
  16. 10 rounds for time: 10 walking lunges, 10 push-ups
  17. 10 sets of 100 m dash (rest is length of time it took you to complete the last 100 m sprint)
  18. 100 air squats, rest 3 minutes, 100 air squats, rest 3 minutes, 100 air squats
  19. For time complete 100 air squats
  20. For time complete 100 burpees
  21. For time:  100 jumping jacks, 75 air squats, 50 push ups, 25 burpies
  22. For time:  100 push ups
  23. 10 to 1 ladder:  Burpees and Sit ups
  24. 10 to 1 ladder:  sit-ups/pushups and a 100 meter sprint between each set.
  25. 10 sets of:  30 second handstand hold followed by holding for 30 seconds at bottom of squat
  26. 10 x 50 meter sprint (rest is 2 minutes between sprints)
  27. 3 Rounds for time:  20 jumping jacks, 20 burpies, 20 air squats
  28. 4 Rounds for time:  20 ab mat sit-ups, 20 push-ups, 400 meter run
  29. For time complete 200 air squats
  30. For time complete 250 jumping jacks
  31. 3 Rounds for time:  Run 1/2 mile, then 50 air squats
  32. 5 Rounds:  3 vertical jumps, 3 squats, 3 long jumps (rest as needed)
  33. 3 Rounds:  30 push ups, 30 second handstand
  34. 5 Rounds:  30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat
  35. 5 rounds:  30 second handstand, 60 second squat hold ( at the bottom of the squat)
  36. 3 x 20 tuck jumps, followed by 3 x 30 second handstand holds
  37. 3 rounds for time:  400m run/sprint followed by 30 air squats
  38. 4 sets x 25 jumping squats
  39. 3 rounds for form/technique:  5 handstand to jackknife to high jump, 5 handstand to jackknife to tuck jump, 5 handstand to jackknife to split jump
  40. 20 rounds:  5 push ups, 5 squats, 5 sit ups
  41. 10 Rounds:  5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!).
  42. 5 Rounds:  200 m dash (rest is the length of time it took you to complete the previous 200m dash)
  43. 50 air squats x 5. Rest equal amounts as it took to do each 50.
  44. 50 air squats, 4 rounds. rest for 2 minutes between rounds.
  45. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
  46. 5 x 400M sprints (rest is the same time it took you to complete the last 400m sprint)
  47. 7 rounds for time:  7 squats, 7 burpies
  48. air squat x 10 push up x 10 sit up x 10 3 rounds for time
  49. Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time
  50. bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
  51. Burpee to the push up position, do 10 push ups, burpee out. 5 rounds.
  52. Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
  53. Do Tabata Squats with eyes closed.
  54. Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
  55. Handstand 10 seconds jack-knife to vertical jump. 25 reps…
  56. Handstand 30 seconds and 10 squats, 8 rounds.
  57. handstand 30 seconds and 20 air squats, 5 rounds.
  58. handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
  59. Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
  60. handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
  61. Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
  62. Handstand to Jack-Knife to vertical jump. 30 Reps.
  63. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
  64. If you cannot do “man’s style” do your pushups from the knees. After that do 100 air squats for time.
  65. Invisible Fran…21-15-9 of air squats and push ups for time.
  66. Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
  67. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
  68. Run 1 mile and do 10 push-ups every 1 minute.
  69. Run 1 mile for time.
  70. Run 1 mile with 100 air squats at midpoint, for time.
  71. Run 1 mile, lunging 30 steps every 1 minute.
  72. Run 1 mile, plus 50 squats-for time.
  73. Run 1 mile, stopping every minute to do 20 air squats.
  74. Run 1 minute, squat 1 minute 5 rounds.
  75. run 200 meters, 50 squats, 3 rounds
  76. run 400 meters, 50 air squats. 4rounds.
  77. run 400m air squat 30 hand stand 30 seconds 3 rounds for time
  78. Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
  79. spend a total of 3 minutes in a handstand.
  80. Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
  81. Sprint 100 meters, Walk 100 meters, 10 rounds.
  82. sprint 100m 30 squats…8 rounds.
  83. Sprint 200m and do 25 push ups, 3 rounds.
  84. sprint 50 meters, 10 push ups. 10 rounds.
  85. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
  86. Tabata Push-ups.
  87. Tabata squats and tabata pushups.
  88. Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
  89. Test yourself on a max set of push ups…tight body chest to the floor…full extension!
  90. Walk 100 meters on your hands, even if it is 2 meters at a time.
  91. 10 Rounds for time:  Run 100 meters, then 20 air squats
  92. 4 Rounds:  Hold a handstand for 30 seconds or do 5 handstand push ups, then run 400 meters

Post your own workouts not requiring equipment to comments.  Thanks for contributing!

Check out the conversation thread on the CrossFit Discussion Board entitled Eva T’s WOD Compilation.

Share this:
Facebook Twitter Pinterest Google Googleplus Linkedin Digg Stumbleupon Tumblr Email

Related posts:

WOD: Diane
WOD: 20-rep Back Squat Max a.k.a. "The Widow Maker"
My body doesn't like me today
I'm back! (finally)
Overhead Squats for 100 reps?

Tags: , , , , ,

This article was written by Dai "The Moose" Manuel

Dai Manuel is a dad, husband, Fitness Town COO, Motivational speaker, CrossFit athlete and coach. Driven to help people live healthier, active lifestyles.

107 comments:

mariaJuly 26, 2011 at 11:05 AMReply

This is awesome! Some great ideas. Thanks. I was just thinking about what I’m going to do for exercise (other than yoga and runs) while on SaltSpring Island for the next 10 days.
Colter aka BrontosaurasAugust 1, 2011 at 7:32 PMReply

Nice work on the post Dai!

Just in New Brunswick at the moment for a vacation with the family and did an awesome workout today:

– 30 picknick table jumps
– 30 trailer lifts
– 30 handstand pushups
– 1 block run

x3!
DaiAugust 2, 2011 at 10:05 PMReply

That’s a sweet WOD! nice work. Did you watch any of the Games this weekend?
Colter aka BrontosaurasAugust 4, 2011 at 10:40 AMReply

Not yet buddy, been away but I want to check it out!
Crossfit, Lifting, and Eating Like CrapAugust 5, 2011 at 8:38 AMReply

[...] 92 CrossFit Workouts Without Equipment [...]
No Equipment, no problem: 92 Crossfit Workouts with no equipment | Dai “The Moose” Manuel’s Personal Blog « Legogubbe’s BlogAugust 7, 2011 at 1:23 PMReply

[...] No Equipment, no problem: 92 Crossfit Workouts with no equipment | Dai “The Moose” Manue…. [...]
No equipment? No problem: Workout No. 4 | Dai "The Moose" Manuel's Personal BlogAugust 11, 2011 at 7:04 AMReply

[...] I love to workout outdoors; and last night was no exception and with a beautiful sunset as our backdrop, it’s easy to see why I feel the way I do.  Eight of us met at Kits beach to complete WOD #4 from the long list of no equipment needed workouts. [...]
Tim PeirceAugust 15, 2011 at 8:39 AMReply

Good post Dai,

I really like the new look. Clean, easy on the eyes, and low maintenance. Hey, come to think of it that’s the way I like my ladies . . . ;-) .
DaiAugust 15, 2011 at 11:34 AMReply

LOL! Thanks Tim. Appreciate the comments…
Benson WongSeptember 13, 2011 at 8:36 AMReply

Great list Dai!

I think this needs to be turned into an HTML5 iphone app :)

Minimal equipment required for Crossfit Training? | Mark’s Daily Apple Health and Fitness Forum pageSeptember 22, 2011 at 10:59 AMReply

[...] No Equipment, no problem: 92 Crossfit Workouts with no equipment | The Moose is Loose Reply With Quote   + Reply to Thread « Previous Thread | [...]
Eric BarberOctober 23, 2011 at 11:25 AMReply

This is a great list! Well done.

I’m a big fan of #50. Bottom to bottom tabata squats. Pure torture.
KatJanuary 4, 2012 at 3:16 PMReply

This is a great list, it’s always good to read other people’s ideas for inspirations. I’ll try some of these at my boot camp – thanks for sharing!
DaiJanuary 4, 2012 at 3:40 PMReply

So glad you like the list. Thanks for the comments! Let me know what your bootcampers think about it.
KatJanuary 4, 2012 at 3:27 PMReply

Training ideas no equipment -
20 reps or 10 reps each side

Spiderman prone ground lunges
Grasshoppers – prone, wide knee to elbow
Hovers with twist side to side
Prone (press up position) hip drop to the ground side to side – core
Prone position – lifting 1 leg at a time
Triceps dips on sofa / bench
Tricep press ups
Wide press ups

J K L S T workout –

15-20 reps of any of the following combos repeated continuously circuit style –
Jumps – Squat jumps, lunge jumps, small bouncing jumps, star jumps, wide star jumps
Kicks – Forward straight leg, forward push kick, side, rear, jump kick
Lunges – Forward, reverse, mulit-directional e.g round the clock
Squats – Narrow, wide, jump, 1 legged
Toning – Tricep dips/press ups, wide press ups, ab crunches, V-sits
DaiJanuary 4, 2012 at 3:37 PMReply

Love this! Thanks for posting Kat.
Maintaining Your Training Program While You’re On A Business TripJanuary 24, 2012 at 4:53 PMReply

[...] AMRAP-style exercises that anyone can do in your hotel room.    This link provides a bunch of body weight exercise work outs you can try (thanks to Dai for posting this).  Feel free to make up your own [...]
Derby City CrossFit | Louisville | Workout of the Day – Thursday 2/23/12February 22, 2012 at 7:02 PMReply

[...] No Equipment, No Problem: 92 CrossFit Workouts Without Equipment Prevent Overtraining and Poor Performance: Monitor Mood and Hormones The Adductors (and why they are hindering you!) Top 10 Reasons to Avoid Processed Foods Six Truths of Weightlifting Technique How Will You Measure Your Life? Usain Bolt and Differential Calculus. No, seriously. [...]
Friday 3.2.12 « Crossfit South Bend blogMarch 1, 2012 at 5:22 PMReply

[...] 92 crossfit workouts without equipment Share this:EmailPrintLike this:LikeBe the first to like this post. [...]
See you at the Dad 2.0 Summit | The Moose is LooseMarch 8, 2012 at 9:04 AMReply

[...] I’m very excited to bring a new style of training to many of these Dads.  Many of which haven’t heard about CrossFit before but excited to give it a try.  My goal is to make the workout routines accessible, scale-able to all fitness levels and easy to do no matter your current situation.  The workout(s) will be body weight based and without equipment… [...]
Exercise | PearltreesMarch 16, 2012 at 8:17 AMReply

[...] Handstands are a great balance exercise and no equipment required Well, this got me thinking what other workouts are good for those of us who find ourselves on the road or have limited equipment options? I came across a conversation thread on the Crossfit Discussion Board entitled Eva T’s WOD Compilation . No Equipment, no problem: 92 Crossfit Workouts with no equipment | The Moose is Loose [...]
92 Crossfit Workouts with no equipment via @daimanuel « Thor's ReadsMarch 20, 2012 at 2:29 PMReply

[...] No Equipment, no problem: 92 Crossfit Workouts with no equipment | The Moose is Loose. Share this:FacebookTwitterRedditMoreLinkedInDiggStumbleUponTumblrPinterestPrintEmailLike this:LikeBe the first to like this post. [...]
GFGL TRAVEL FIT BLOG: 2 Week Challenge | Get Fit Get LifeMarch 31, 2012 at 11:46 AMReply

[...] No equipment, no problem: 92 Crossfit workouts without equipment [The Moose is Loose] Share this:TwitterFacebookEmailPrintLike this:LikeBe the first to like this post. [...]
Eboy BautistaApril 6, 2012 at 7:18 PMReply

Hello, I started doing Crossfit last February and I have to admit that I’ve fallen in love with the sport. It is so addicting that on my rest days I find ways to still pinch in a WOD or two. This blog entry is perfect because all 92 entries here can be done at home without having your own equipment.

Today I did three WODs and I feel great.. Keep posting..
DaiApril 7, 2012 at 6:04 AMReply

Awesome! I’m in the same boat as you. I love CrossFit. I’m glad you liked the post, please do keep in touch and let me know which of the 92 ends up being your fave. Happy training, Eboy!
Rob ThompsonApril 13, 2012 at 8:43 AMReply

Awesome list Dai! Although my focus is on bike racing, these are some great workouts to use in my off season and to supplement my on-the-bike training during the racing season. This list will now hang in my garage/gym! thanks for taking the guesswork out.
DaiApril 13, 2012 at 10:04 PMReply

Thanks Rob! Glad you like the list. How long does your season typically last you and for what style of races are you training?
ConnieApril 16, 2012 at 8:17 AMReply

my name is connie i am 18 years old and i have been trainin gto enter the military my recruiter was telling me about crossfit and it sounds fun i ship out for the navy in four months i have been training for about 8 months i hope this helps me more
DaiApril 16, 2012 at 8:22 AMReply

Hi Connie! thanks for the comments. I think these workouts can definitely assist you with your conditioning and preparation – nice especially if equipment is scarce. Good luck on your training and please don’t hesitate to contact me directly if you have any specific questions. Happy training!
Al McCulloughApril 20, 2012 at 9:10 AMReply

Hey Dai, nice post. Question, If it’s raining/snowing and you need to sub out running for something like a stationary bike would you do the same distances or increase?
JB Bennett (devonly) | PearltreesApril 23, 2012 at 3:00 AMReply

[...] run 200 meters, 50 squats, 3 rounds run 400 meters, 50 air squats. 4rounds. Run 1 minute, squat 1 minute 5 rounds. run 400m air squat 30 hand stand 30 seconds 3 rounds for time No Equipment, no problem: 92 Crossfit Workouts with no equipment | The Moose is Loose [...]
BrigskiApril 26, 2012 at 2:16 AMReply

So…..I can do a headstand against the wall and the splits. How exactly to I attempt the handstand without breaking the table or a leg?
DaiApril 26, 2012 at 8:38 AMReply

Have you practiced handstands up against the wall yet? I worked on that for a while, just building up strength/endurance and total time in inverted position against the wall.
ikarApril 26, 2012 at 9:03 AMReply

I`m judo player and i need someone to make me program from these exercises, or at least explain to me how do i combine exercises? :) Cheers :)

Fitness | PearltreesApril 29, 2012 at 12:13 AMReply

[...] < Health < kevcook Get flash to fully experience Pearltrees No Equipment, no problem: 92 Crossfit Workouts with no equipment | The Moose is Loose Over the weekend I had a workout in the local park adjacent Kitsilano Beach (an area in [...]
PenelopeApril 29, 2012 at 7:19 PMReply

These are great ides but im more concerned on the amount of calories i burn so is there anyway you could tell me the range of calories burned for each workout. Thank you!
Kerry BenedictMay 2, 2012 at 2:01 PMReply

Run 400m, while a partner does as many pushups as possible, then switch. Then run 400m while the other guy does as many situps as possible, then switch. Do 4 or 6 rounds. We did this one after doing a regular cross fit workout and it was a pretty good.
DaiMay 2, 2012 at 2:18 PMReply

Love this! I’m going to give this one a go at the beach.
DiyaMay 5, 2012 at 8:53 PMReply

Ok, stupid question..when it says “10 rounds for time” what does “for time” mean? Thanks
DaiMay 6, 2012 at 6:01 AMReply

No worries, “For Time” refers to completing the workout as quickly as you can. Time the duration it takes you to complete and next time you do it again, see if you are able to complete the work faster than the first time. Excellent way for gauging your progress.
DiyaMay 6, 2012 at 11:05 PMReply

Thanks!
ErikMay 22, 2012 at 8:50 AMReply

Can someone explain the jackknife handstand to me? Thanks!
DaiMay 22, 2012 at 10:00 AMReply

Where you are in handstand, either on the floor or elevated surface, and starting in handstand, Pushing through the shoulders and maintaining a hollow body position to rebound off the floor. (if ON a SPRING FLOOR)

Here is one video that demonstrates the technique. The Skill is displayed at 3:37s during the video.

OR another definition is Jack knives: Start in a standing pike with your hands supported on a rolling device, or low rings. Extend out until you are in an open hollow position as open as possible, pull back to a standing pike.
SarahMay 28, 2012 at 1:48 PMReply

Hey, I’m 16 and in High School, I absolutely love to workout! I watched the crossfit games on tv and ever since I have been wanting to start working up to actually being a part of it! These will definately give me an idea of what I’m looking at and help me train! thanks! :)

DaiMay 30, 2012 at 11:37 AMReply

Warning, Crossfit is very addicting! Welcome to the community. ;-)

kallenMay 30, 2012 at 8:36 AMReply

a workout I named Sierra after the Sierra mountains in Cali where I am working AND working out for part of the summer..

a little down the mountain, then back up the mountain and do it for time

100 jumping jacks
75 air squats
50 pushups
25 burpees
25 situps
50 pushups
75 air squats
100 jumping jacks

THANK YOU for this list of great mobile WODS
DaiMay 30, 2012 at 11:36 AMReply

Love this! Thank you for sharing.
Susan AlexanderJune 2, 2012 at 6:53 AMReply

Dai:

Such a great post. Well done!

To anyone wondering how to work out while traveling:

1) when the gym is lame or non-existent, or
2) you forgot your sneakers, TRX, whatever, or
3) you don’t have a lot of time …

YOU CAN DO THIS STUFF – even in the smallest hotel room, even out in the hallway, even on the Spanish Steps in Rome ….

I’ve tried it. Works great. You can get worked out and done before anyone else wakes up. :-)

Same when you’re home and can’t get to Crossfit or wherever you work out, and/or the weather’s bad, and/or you have no babysitter (your kids will delight in watching, and they might join in).

Pretty much smashes all the excuses, you know?

Thanks :-)
Susan
Quick hotel workout with little to no equipment | The Moose is LooseJune 3, 2012 at 12:50 PMReply

[...] Be sure to also check out my blog post, 92 workouts, no equipment needed. [...]
Poolside workout with a speed rope | The Moose is LooseJune 4, 2012 at 9:18 AMReply

[...] PS – 92 more workouts without equipment is posted here. [...]
jenny harderJune 12, 2012 at 7:10 AMReply

I like crossfit. it makes me feel stimulated and gives me huge drive.
Crossfit and Rugby – A Beautiful combination | Youth Rugby CoachJune 12, 2012 at 9:36 PMReply

[...] on the rugby field. A simple Google search will bring up plenty of results but thanks to Dai Manuel for these little beauties. some may be  little advanced, but there are plenty of fitness drills [...]
DaiJune 12, 2012 at 9:38 PMReply

Thanks for the shout out!
No Equipment, no problem: 92 Crossfit Workouts without equipment | Health and FitnessJune 17, 2012 at 12:30 PMReply

[...] No Equipment, no problem: 92 Crossfit Workouts without equipment. [...]
#CrossFit Style Workout and a Miserable 6 Mile Run « Bess Be FitJune 22, 2012 at 12:18 PMReply

[...] I’m no CrossFit expert (although I’d really like to get into it), I looked here to find 92 CrossFit workouts that don’t require equipment and found something that sounded [...]
AskiaJuly 17, 2012 at 8:59 AMReply

It has been years since my last work out. Can you recommend which workouts might be best to start out with.
Am I right or am I right? Vacations mean no time to exercise | The Moose is LooseJuly 28, 2012 at 8:56 AMReply

[...] for a bunch of workouts that require no equipment at all, be sure to check out this post for a full list of 92 equipment free workouts… no more [...]
TeeJuly 28, 2012 at 11:44 PMReply

I love the variety! Thanks for sharing!

I’ll share on of my favorites
WOD–Plyo-lates
Start 800m Plyo-lates x 2 rounds end with 800m run
30s Stars Jumps
30 hundreds
30s scissor Jumps
30 Hip Bridges
30s Bell jumps( front/back)
30 Leg Pulls
30s Bunny Hops
30 Knee Tucks
DaiJuly 29, 2012 at 5:54 AMReply

Love this! Thanks for sharing. I might have to try this one at our next hosted beach WOD. Tee, for some reason I wasn’t able to log on to your website. Can you email me at daimanuel@fitnesstown.ca ? Talk to you soon.
RaúlAugust 8, 2012 at 8:55 PMReply

Oh boy! Thank You very much, this is amazing. Now I can do a training schedule with this. The key is to keep moving. Got it! Thanks again.
DaiAugust 10, 2012 at 5:58 AMReply

Glad you enjoyed the post/list of 92 equipment free workouts. Let me know when ones you try and like! Thanks again for posting a comment.
CTV Morning Show Appearance: Exercise like an Olympian | The Moose is LooseAugust 13, 2012 at 10:25 PMReply

[...] can do anytime and anywhere.  So no more excuses, no equipment, no problem… do one of these 92 equipment free workouts. Coach Roe Stewart and I joined the CTV morning crew this morning to share the benefits of [...]
OscarAugust 16, 2012 at 5:09 AMReply

I have a quick question; say if I just choose a random number excluding those workout I have already done to choose a work out out of these 92. Does it matter what exercise I complete. What I mean say some workout work maybe same muscle group or do I have to sit down look over all these and then strategies a workout so i never work the same group?
DaiAugust 16, 2012 at 5:30 AMReply

Oscar, doing anyone of these workouts will be fine. However, if you find that you are sore in a muscle group and training that muscle group when in that state of soreness is giving you grief, you might want to consider choosing a different workout. I train back-to-back days of same muscle groups sometimes, but really gauge what I do based on how I’m feeling. I know there’s a lot of opinions when it comes to this topic, as well the topic of over-training etc, so I ask you, when choosing the WOD, how do you feel?
OscarAugust 16, 2012 at 5:59 AMReply

Dai, thanks for ur opinion, I really appreciated it. Its sounds logical just to gauge how I am feeling and then if the WOD is one that targets overworked or tired muscles I will simply just have to move on and pick another one. It was a simple question I am sure but I honestly was having a hard time answering it. Thanks again.
» CrossFit: Thinking Outside of the BoxAugust 16, 2012 at 7:53 AMReply

[...] a box to CrossFit train, as there are workouts that don’t even require equipment. According to DaiManuel Blog, there are at least 92 CrossFit workouts that you can do, sans-kettlebells and [...]
DaiAugust 16, 2012 at 11:37 AMReply

Thanks for the repost!
Unexpected Breakfast + Traveling WOD {Fitness Goals}August 28, 2012 at 5:35 AMReply

[...] Other good options: The Traveling WOD and 92 CrossFit Workouts with No Equipment. [...]
AnaAugust 28, 2012 at 1:26 PMReply

Please please please…how do i do a handstand in the first place? I am really serious about this. I have been doing forearm curls in addition to upperbody weight training (dumbells). I can do a forearm stand but the handstand still eludes me. Please advise. cheers!
DaiAugust 28, 2012 at 1:41 PMReply

Thanks for the comment. Check out the following website for great videos on how to practice/learn to do a handstand: http://gymnasticswod.com/content/handstand-practice-and-spotting-pt1
Dennis MaluchnikSeptember 26, 2012 at 3:37 PMReply

The nature trail I walk/run on has benches at every 1/4 mile, so I decided to to stop and do 15 push ups 20 crunches and 15 dips, I’ve been doing this for 3 miles while running in between stops. Would it be better to do more reps at each stop and shorten it to 2 miles, or leave it and slowly increase my reps as I get stronger? Thanks for the tips
DaiSeptember 26, 2012 at 3:46 PMReply

Love outdoor workouts… sounds like a blast! Nice work, Dennis!
GregOctober 4, 2012 at 4:42 AMReply

Hi Dai,
I just want to say thanks for giving me something that motivates the Sh1t out of me!! I work away and in remote locations and have struggled for some time trying to think up new workouts with no equipment…but you’ve done it here…you legend! I’m “ashamed” at how really unfit I am (been doing 8km runs and weights at home for over a year and things had just become stale) but this format is really great…it does everything, and demoralises me so much I’m back doing it the next day! I think I’ve caught the bug! Thanks for giving me a entry into Crossfit – Greg.
DaiOctober 4, 2012 at 4:56 AMReply

Greg, thank you for taking the time to share you new found passion for CrossFit. I’m very happy to know that the equipment free workouts have added some variety back into your workouts and it sounds like you are very much like me – it hurts so good, we find ourselves back the next day challenging ourselves again! Hoo-rah! Keep me posted on how your training is going too.
DaiOctober 4, 2012 at 4:58 AMReply

By the way, feel free to connect with my on Facebook too: http://www.facebook.com/daimanuel – talk to you soon!
Mike PerkinsOctober 15, 2012 at 8:49 PMReply

Hey, I’m a lacrosse player at the high school level and will be going on to play D1 lacrosse. Cross-Fit has always been in my workouts and I love it. My schools trainer recently got laid off for a cheaper one and he was ex spec ops and probably had some of the toughest workouts ive ever done. I love these 92 different ways and will start them tomorrow but i was wondering if i could get someone to help me out on which ones to put together and I would like to have daily workouts. If anyone is willing to stay in touch with me via email to help me out with the workouts id appreciate it. If not i understand. My email is jdperkins29@gmail.com.
DaiOctober 15, 2012 at 10:28 PMReply

Hi Mike, there’s tons of free resources for daily workouts on various CrossFit boxes’ websites. The 92 workouts I posted are equipment free and meant to as a great substitute when you find yourself without equipment or a gym nearby. Have you checked out the CrossFit main site for lists of workouts? http://www.crossfit.com
Mike PerkinsOctober 16, 2012 at 4:00 PMReply

Yea I did, I was told that there is a text sent out with a new workout everyday and I was hoping to get directions on how to do that. Considering I go right after school and do my agility and sprints outside then back inside for the workout the text would be really helpful. Ever heard of this?
DaiOctober 16, 2012 at 4:17 PMReply

Do you currently use an iPhone? There’s some great apps which will notify you of new WOD’s and daily .com workouts as they are posted. If not, I think it best to plan your WOD’s the day before and take with you. Not aware of any text notifications available at this time.
Skinny Pumpkin Granola + Training Plan! | Corrie AnneOctober 31, 2012 at 10:23 PMReply

[...] also going to do some easy miles, WODs, fast finish workouts, and a few tempo workouts. I tried to undershoot since Kevin doesn’t [...]
Holiday Hours & At Home WODs | Dallas CrossfitNovember 15, 2012 at 6:21 PMReply

[...] 92 Crossfit workouts with no equipment [...]
melvinNovember 29, 2012 at 5:05 AMReply

25burpees
50pushups
50 jump squats with knees to chest
3-4 min. Jog/sprint
50 mountain climber
50 v up
1min sprint
25 pullups

My own cross fit workout short and intense. Migit spartan cus it has it days wen its short and tuff.
-melvin “the wolf” burgos

Hmu melvinthewolfburgos@gmail.com
for more intense workouts ..rule #1 dont sit down

Rule #2 do not rest! And finish
melvinNovember 29, 2012 at 5:06 AMReply

Sorry at the end its suppose to be 25 burpee also
DaiNovember 29, 2012 at 5:40 AMReply

This is a great one! I’m going to have to update the list to 93! ;-) Thanks for commenting Melvin.
VSA Fitness | CrossFit CrazeDecember 1, 2012 at 11:17 AMReply

[...] CrossFit routines are hardly “routine”.  You can mix up and change day to day.  Typically sessions last 20 minutes and have very little if any down time.  Sessions can also vary widely in intensity satisfying novices to experts.  Another benefit is that that many CrossFit exercise can be performed with little to no equipment. 92 CrossFit Routines with No Equipment [...]
SunniDecember 30, 2012 at 10:49 PMReply

eeek!!,,awesome!! so needed this! Thank you!
DaiDecember 31, 2012 at 5:21 AMReply

Glad you enjoyed it! Let me know which one turns out to be your fave from the list.
Top 5 Friday! | FitmissFitmissFebruary 1, 2013 at 12:28 PMReply

[...] think it lasted under five minutes. We did seven rounds of seven squats followed by seven burpees. I found nonequipment crossfit exercises here. 5. Greek Yogurt. Apparently, I am obsessed with Greek Yogurt this week. Greek yogurt is thinker [...]
CarlosFebruary 3, 2013 at 8:17 PMReply

it would be great if these become part of a blog to follow daily, just like crossfit.
DaiFebruary 4, 2013 at 5:52 AMReply

Funny you should mention that, Carlos. I started posting daily “no equipment needed” workouts about a month ago on a tumblr site. Check it out here: http://wodlog.daimanuel.com/
070213 CrossFit WOD « Reebok Crossfit SentinelFebruary 6, 2013 at 2:21 AMReply

[...] Go to this website: No Equipment, No Problem: 92 CrossFit Workouts without Equipment  [...]
WillFebruary 9, 2013 at 3:01 AMReply

and if this doesn’t mention them… PLANKS
070213 CrossFit WOD | Reebok CrossFit SentinelFebruary 22, 2013 at 2:27 PMReply

[...] – Go to this website: No Equipment, No Problem: 92 CrossFit Workouts without Equipment [...]
SheilaMay 2, 2013 at 11:54 AMReply

Hi Dai

My name is Sheila and i wanna be a fitness model….so a friend of mine suggested that I try crossfit so while I was browsing the net I bumped into this info… and it seems interesting. I’ll try it and I’ll come with feedback… but I can already see it works… been reading most comments.
DaiMay 2, 2013 at 4:31 PMReply

Hi Sheila! That’s great. I think CrossFit would be a great option to help you on your road to being a fitness model. Have a read of this too.
Fitness – No equipment? No problem! |May 5, 2013 at 5:13 AMReply

[...] don’t go to the gym and are tired of your exercise routine? From stumbleupon, I found this – No equipment, no problem: 92 Crossfit Workouts without equipment. Mix up your routine with some of these! [...]
Health/Fitness Links To Get You Through The Day |May 8, 2013 at 8:13 AMReply

[...] 92 Crossfit Workouts Without Equipment (Daimanuel) – Great points about protein shakes. I used to drink them a lot but like natural sources of protein post workout now. Always try to look for protein powder with few ingredients! [...]
Kotelnicki Photo :: In Shape at 50May 9, 2013 at 12:49 PMReply

[...] No Equipment, no problem, 92 cross fit workouts with no equipment  [...]
Can’t afford CrossFit? No Problem! « RealFit RxMay 13, 2013 at 9:40 AMReply

[...] Keep it simple. Here is a link to a list of great workouts you don’t need any equipment to complete. Start here:  http://www.daimanuel.com/2011/07/25/no-equipment-no-problem-92-crossfit-workouts-without-equipment/ [...]
JohnMay 15, 2013 at 10:54 PMReply

Great post.

I use many similar workouts when teaching seminars via MyNewLyfe.com
170513 Sentinel “Rest” Day « Reebok Crossfit SentinelMay 15, 2013 at 11:24 PMReply

[...] 92 No-Equipment Workouts   [...]
SarahMay 20, 2013 at 11:46 AMReply

Fantastic list!! Thank you for taking the guesswork out of the no equipment workouts. I actually do many of these exercises in my fitness routine regularly, but didn’t realize it was Crossfit until now! :) There was recently a Crossfit gym allowed to open on the Army base where I serve in Germany and it is quite popular among the Soldiers! Thank you again for the list–what fun it will be to try!
Today, I did 10 reps each in a cycle for 15 minutes, no resting: jump squat, v sit-up, burpees, tricep dip, lunge hop alternating legs, push- up, and front kick alternating legs.
CrossFit exercises and workouts | Knowledge is powerMay 23, 2013 at 4:27 AMReply

[...] http://www.daimanuel.com/2011/07/25/no-equipment-no-problem-92-crossfit-workouts-without-equipment/ [...]
060613 Sentinel WOD’s « Reebok Crossfit SentinelJune 5, 2013 at 12:32 AMReply

[...] No Equipment, No Problem: 92 CrossFit Workouts without Equipment [...]
JustinJune 11, 2013 at 9:54 AMReply

this is great……!!!! I will hang in the garage.. I can see some that are going to be my favorites. will have to see which segments I can augment jump rope into.
thanks!!
DaiJune 11, 2013 at 10:04 AMReply

right on! keep me posted on how your WOD’s go and any suggestions for new ones to add to the list.
CrossFit at Home | How to Build Lean Muscle Without the MembershipJune 19, 2013 at 11:18 AMReply

[...] For a complete list of workouts to do CrossFit at home, click here. [...]