Short on time? Here are a few great WODs you can do when you only have 10-20 minutes!
WOD at Home is a well thought out program that provides you with the WODs in a sequential manner in order to see the best results and provide the most gains in your personal fitness. However, we all know that some days you just don’t have the time for a full work-out. We hope that these “Quickie WODs” will help you fill those gaps on the days you are pressed for time. As with all WODs from WOD at Home, video instruction links, scaling options, and equipment substitution ideas are included for you!
Before completing a WOD it is important for your body and muscles to get warmed up. Use our Quickie Warm-up to get you ready for your work-out or complete a warm-up of your own (quick jog, some air squats, push-ups, etc.)
Quickie Warm up
10 seconds Butt Kicks (50% Effort)
10 seconds High Knees (50% Effort)
10 seconds Butt Kicks (75% Effort)
10 seconds High Knees (75% Effort)
10 seconds Butt Kicks (100% Effort)
10 seconds High Knees (100% Effort)
Quickie WOD #1
12:00 EMOTM (Every Minute on the Minute for 12 minutes)
3 Thrusters (Men: 135 / Women: 95 / Beginner: 35)
Set-up the clock for 12 X 1 minute rounds. At the top of every minute, perform 3 thrusters and 5 lateral burpees. Take the bar from the ground each time so you will have to Squat Clean or Power Clean the weight to your shoulders to start the thruster each time. Rest with the remaining time in the minute. If you do not finish your round, then rest the next minute.
Quickie WOD #2
3 X 5:00 AMRAP (2:00 REST)
5 Power Cleans (Men: 95lb / Women: 65lb / Beginner: 35lb)
Equipment Substitution: AbMat Sit-ups using a rolled-up towel
Perform 3 X 5 minute rounds resting 2 minutes between each round. Each round you will perform as many reps as possible (AMRAP) of 5 power cleans, then 10 front rack walking lunges, and then 15 sit-ups. Start each round where you left the previous round off.
Quickie WOD #3
12:00 AMRAP (As Many Rounds and Reps As Possible in 12 minutes)
5 Right-handed Kettlebell Cleans (Men: 55lb / Women: 35lb / Beginner: 15lb)
7 Right-handed Kettlebell Push Presses (Men: 55lb / Women: 35lb / Beginner: 15lb)
5 Left-handed Kettlebell Cleans (Men: 55lb / Women: 35lb / Beginner: 15lb)
7 Left-handed Kettlebell Push Presses (Men: 55lb / Women: 35lb / Beginner: 15lb)
Put 12 minutes on the clock and get through as many rounds as you can. You will complete 5 kettlebell cleans and 7 push presses with one hand before completing the same with the other arm. Then you will do 9 burpees and repeat.
Quickie WOD #4
For Time: 2 X 21-15-9*
Kettlebell Swings (Men: 70lb / Women:55lb / Beginner: 25lb)
Fitness Level Substitution: Russian Kettlebell Swings
Kettlebell Goblet Squats (Men: 70lb / Women:55lb / Beginner: 25lb)
*You must complete 25 Butterfly Pull-ups before starting the second 21-15-9.
As fast as you can you will perform 21 kettlebell swings and 21 goblet squats, then 15 of each, and then 9 of each. Then, you will perform 25 pull-ups. Then you will complete one more round of 21-15-9 swings/goblet squats.
Quickie WOD #5
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
1:00 Air Squats
1:00 Butterfly Pull-ups
1:00 Box Jumps (Men: 24″ / Women: 20″ / Beginner: 12″)
Equipment Substitution: Tuck Jumps
Perform 3 rounds resting 1 minute between each round. Each round is 5 minutes moving from one movement for a minute immediately to the next. There is no rest between minutes during a round, so you need to choose if you are going to work till the end of the minute or have more time to get ready for the next movement.