Updated: Aug 16, 2021
In most parts of the country, we are fast-approaching two months of sheltering-in-place.
Many of us are lucky to have access to backyards, garages, basements and outdoor spaces where we can go for a walk or run, swing a kettlebell or even drop a barbell. But many of us are not so lucky. We see you, you brave, intrepid souls living in tiny apartments in big cities where neither getting outside nor getting in a workout is easy. And these are for you.
Six pleasantly soul-crushing CrossFit WODS – some Hero, some Benchmark, some just creative – that you can do in a space the size of a yoga mat in the safety of your own living room with no equipment other than your beautiful muscles. Sweat hard and stay healthy!
Always keep in mind that Hero Wods are designed to honor fallen men and women, so you should give your all: Sargent Zachary D. Teller, age 31, of Charlotte, NC, was killed in action in Afghanistan in 2007.
But this is a long and steady chipper that will likely take between 20 and 30 minutes, so go out at a reasonable pace; one at which you can move close to constantly without long periods of rest. Move more quickly during movements at which you are proficient, and slow down for the tough stuff.
If the volume is simply too much for you, try increasing the reps by only 10 and working to a final set of 10 burpees, 20 pushups, 30 lunges, 40 situps, 50 air squats. Obviously, you can adjust as you see fit; your living room, your rules! And if you are lucky enough to have outdoor space, this workout is also fun done with a 400-meter run between each round.
This WOD honors KHK Mark Klement of the Frankfurt (Germany) police department, who was struck and killed by a freight train during a foot chase of wanted suspects. The WOD’s rep scheme honors the year Klement was born – 1974 – his age at the time of his death – 44 – and the age of his daughter – 11.
The first set is a total slog, so go slow, but keep moving. After that, the set of 44 will feel like a breeze.
To scale, you can always do the pushups on your knees or cut the reps down; try 37-22-6 if you’re a beginner.
This workout was first posted on the CrossFit main site as the WOD for January 15, 2014.
If you can do a handstand in the middle of the room, kick up, hold for a second, and come down. If not, use your bathroom door or some wall space, and if that’s not an option, get into a downward facing dog position, walk your feet in as close to your hands as possible, shift your shoulders over your wrists and hold for one second there.
If you’re a beginner, try doing the pushups on your knees or doing 25 rounds instead of 50.
This WOD, in which the reps in each round add up to 21, is named for the popular casino card game and can be done with any movements, but pushups and situps are most common.
You’ll be doing 420 total reps, with 210 of each movement; yes, that’s a lot.
Do the pushups on your knees or even against a wall if needed, or if you’re feeling extra saucy, do them to Games-standards, with a hand-release at the bottom.
U.S. Navy Master-at-Arms 3rd Class Oscar Temores of Lemoore, California, died from his injuries after his patrol car was struck by a gate runner at Joint Expeditionary Base Fort Story in Virginia Beach on November 30, 2019; hence, the rep scheme for the workout.
This WOD features the toughest pushup option we have, so feel free to scale to regular pushups or pushups on your knees.
And if you don’t have a hallway long enough for 30 walking lunges, do forward or backward lunges in place, or do both, alternating styles in even and odd rounds.
Not everyone can do pistols, but this is great time to start working on them! Make sure your ankles and hips are well warmed up.
Even if you’re already a pistol expert, 100 is a lot. If you can’t do the full movement, try assisted pistols by holding on to a doorframe, or do single-leg squats to your couch or coffee table to get used to the movement.
Lindsay Berra is a former MLB reporter and ESPN the Magazine writer who currently contributes to the Sports Business Journal, ESPN, Men’s Health, Bodybuilding.com and other outlets. She is the oldest grandchild of Yogi and Carmen Berra and is a board member at the Yogi Berra Museum and Learning Center in Little Falls, NJ. She is a CrossFit coach, yogi, cyclist, runner, hiker and golfer.