With the situation we have experienced this past year, we always run the risk of our box or gym closing when we least expect it. That is why it is quite interesting to have options to do training at home while all that time passes in which we cannot go to our beloved box. In this article we present 7 WODs without material so that you can have a week of different training sessions without having to leave the comfort of your home. It is perfect for people who have had to confine themselves due to a positive result nearby. The most important thing is to take care of all of us and not leave the house while the confinement lasts!

It is also true that as athletes, we always hate having to miss a WOD, so when your schedule does not allow you to go to your BOX, you can do any of these crossfit workouts without equipment from your living room. And for those who don’t know what it means, WOD is Workout of Day, that is, training of the day. With these simple routines you will be able to comply with your training whether you are traveling, or if you do not have time to go to the BOX or if you are confined.

We have set aside EMOM or AMRAP type WODs for another occasion, if you want a WOD article without material of this style, contact us so that we can create a list adapted to your needs, but we have decided to start with some simple WODs with simple movements that anyone can do in 2 square meters.

WOD 1: piramide

50 Burpees
50 push-ups
250 Squats
50 push-ups
50 Burpees

This WOD without “chipper” material is an example of a WOD where you have to grit your teeth and maintain a sustainable pace throughout the entire workout.

WOD 2: fatburner Express

Buy In: 35 Burpees
3 rounds of:
12 push-ups
15 Sit Up
18 Squat

In this case, this is one of those crossfit workouts without material in which we must die and save nothing.

WOD 3: hell in your living room

10 rounds of:
30s Isometric Wall Squat
10 Burpees
50 Jumping Jack

Take the opportunity to recover while you do the Wall Sit because then the heart rate rises. Don’t worry, it’s 10 rounds.

WOD 4: Bare Ass

6 rounds of:
20 Squats
10 push-ups
20 strides
10 Burpees

This WOD without equipment will leave your lower body to the drag, if you think you fall short, try doing jump squats.

WOD 5: push and jump

7 rounds of:
15 Jump Squat
12 push-ups
30 Mountain Climbers

Two of the most common patterns in training. Easy and simple to do from home.

WOD 6: el 10×10

10 rounds of:
30 Jumping Jacks
10 Squats
10 push-ups
30 Mountain Climbers
10 Pike Push-ups
10 Burpees

It’s my WOD without reference material for when I don’t know what to do. Separately it may seem simple but it becomes eternal.

WOD 7: 99 burpees and friends

18-15-12-9-12-15-18
Burpees
Stride
Snatch (use a water jug ​​or a weighted backpack)

A fairly balanced WOD crossfit without material in which we punish 3 key movements for when we return to the BOX

Keep these material-free WODs close by because you never know when you’re going to need them, whether you’re traveling or because you don’t have enough time or material at home. Now you are the one who has to stay active or active when the conditions are not optimal for training.

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