wod

Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

Quickie WODs – Workout in 20 minutes or less

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)

5 Lateral Burpees

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.

Thruster

Thruster

Burpee

Burpee

 

 


Quickie WOD #2

 

3 X 5:00 AMRAP (2:00 REST)

5 Power Cleans (Men: 95lb / Women: 65lb / Beginner: 35lb)

10 Front Rack Walking Lunges (95lb / 55lb)

15 AbMat Sit-ups

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.

Power Clean

Power Clean

Front Rack Lunge

Front Rack Lunge

AbMat Sit-up

AbMat Sit-up

 


 

Quickie WOD #3

 

12:00 AMRAP (As Many Rounds and Reps As Possible in 12 minutes)

Right-handed Kettlebell Cleans (Men: 55lb / Women: 35lb / Beginner: 15lb)

Right-handed Kettlebell Push Presses (Men: 55lb / Women: 35lb / Beginner: 15lb)

Left-handed Kettlebell Cleans (Men: 55lb / Women: 35lb / Beginner: 15lb)

Left-handed Kettlebell Push Presses (Men: 55lb / Women: 35lb / Beginner: 15lb)

9 Burpees

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.

Kettlebell Clean

Kettlebell Clean

Kettlebell Push Press

Kettlebell Push Press

Burpee

Burpee

 


 

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.

 Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows

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.

Kettlebell Swing

Kettlebell Swing

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up

 


 

Quickie WOD #5

 

3 Rounds

1:00 Push-ups

Fitness Level Substitution: Banded Push-ups or Knee Push-ups

1:00 Air Squats

1:00 Butterfly Pull-ups

 Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows

1:00 Toes-to-bars

Fitness Level Substitution: Knees-to-elbow OR Kipping OR Hang on the bar for 1 second per rep OR V sit-ups.

1:00 Box Jumps (Men: 24″ / Women: 20″ / Beginner: 12″)

Equipment Substitution: Tuck Jumps

1:00 Rest

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.

Push-up

Push-up

WOD Foundations Movement Cards, crossfit form fundamentals

Air Squat

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up

Toes-to-bar

Toes-to-bar

Box  Jump

Box Jump