CrossFit workouts for beginners: 50 bodyweight, dumbbell & gym WODs

Can you believe we're already approaching the end of the first quarter of the year?! Time flies, but it's never too late to kickstart your fitness journey. If you've been searching for "at-home workouts," "workouts I can do at home," or "quick at-home workouts," you're in the right place. CrossFit offers a dynamic and effective way to get in shape, whether you're at home or have access to gym equipment.

Why choose CrossFit?

CrossFit combines elements of weightlifting, gymnastics, and high-intensity cardio to deliver comprehensive workouts that build strength, endurance, and flexibility. The best part? Many CrossFit exercises can be tailored to your environment and the equipment you have on hand.

Getting started: Essential tips

1. Warm-Up: Always begin with a warm-up to prepare your muscles and prevent injuries.
2. Form first: Focus on mastering the correct form before increasing intensity.
3. Listen to your body: It's okay to modify exercises to suit your fitness level.
4. Cool down: Finish with stretching to aid recovery.

50 CrossFit Workouts Categorized by Equipment

To cater to various preferences and equipment availability, here are 50 beginner-friendly CrossFit workouts categorized by the equipment required:

‍

Bodyweight workouts (no equipment needed)

These workouts are perfect for at-home sessions without any equipment.

1. Cindy: Complete as many rounds as possible in 20 minutes of:

• 5 Pull-ups
• 10 Push-ups
• 15 Air squats‍

Modification: If pull-ups aren't feasible, substitute with assisted pull-ups or ring rows.

2. Simple burpee workout: Set a timer for 8 minutes and perform as many burpees as possible.‍

Tip: Maintain a steady pace and focus on form.

3. Bodyweight WOD: 3 rounds for time of:

• 10 Air squats
• 10 Sit-ups
• 10 Push-ups
• 10 Ring rows
• 10 Burpees

4. The running sandwich: For time:

• 400m Run
• 40 Air squats
• 30 Sit-ups
• 20 Burpees
• 10 Pull-ups
• 400m Run

5. Jumps and lunges: 5 rounds for time of:

• 30 Alternating lunges
• 60 Single-unders

6. Squats, pull-ups, presses, and a run: 3 rounds for time of:

• 12 Front squats
• 10 Pull-ups
• 8 Push presses
• 400m Run

7. Core killer: 3 rounds of:

• 30-second plank
• 20 Russian twists
• 15 V-Ups
• 10 Superman holds

8. The mighty eight: 8 rounds for time of:

• 8 Push-ups
• 8 Sit-ups
• 8 Air squats
• 8 Box jumps

9. Barbara: 5 rounds, each for time of:

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Air squats
• Rest 3 minutes between rounds

10. Annie: 50-40-30-20-10 reps for time of:

• Double-unders
• Sit-ups

11. Deck of Cards

Each suit represents an exercise. Flip a card and perform the corresponding number of reps.

• Hearts → Push-ups
• Diamonds → Air squats
• Clubs → Sit-ups
• Spades → Burpees
• Face Cards = 10 reps, Aces = 15 reps
• Continue until the deck is complete

Tip: Break into manageable sets to maintain consistency.

12. Angie – For time:

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Air squats

Modification: Reduce reps or use bands for pull-ups if needed.

13. Chelsea – Every minute on the minute (EMOM) for 30 minutes:

• 5 Pull-ups
• 10 Push-ups
• 15 Air squats

Tip: Scale reps if needed to complete within each minute.

14. The Pyramid Burner – For time:

• 10-9-8-7-6-5-4-3-2-1 reps of:
  
  • Push-ups
  • Sit-ups
  • Air squats

15. Lunges & burpees AMRAP – 15-minute AMRAP:

• 12 Walking lunges
• 10 Push-ups
• 8 Burpees

16. Jump rope challenge – 3 rounds for time:

• 50 Double-Unders (or 100 Single-Unders)
• 40 Air squats
• 30 Push-ups

17. Tabata burner – 4-minute rounds per movement (20 sec work, 10 sec rest):

• Air squats
• Sit-ups
• Push-ups
• Burpees

‍Dumbbell workouts (minimal equipment – great for home use)

18. 10 to 1 countdown WOD: For time:

• 10-9-8-7-6-5-4-3-2-1 reps of:
  
  • Kettlebell swings (or dumbbell swings)
  • Dumbbell thrusters

19. Dumbbell DT – 5 rounds for time:

• 12 Dumbbell deadlifts
• 9 Dumbbell hang power cleans
• 6 Dumbbell push jerks

20. 20-Minute dumbbell AMRAP:

• 5 Dumbbell burpees
• 10 Dumbbell deadlifts
• 15 Dumbbell front squats‍

21. Single dumbbell flow – 4 rounds for time:

• 10 Dumbbell snatches (each arm)
• 10 Goblet squats
• 10 Dumbbell shoulder press

22. 10-Minute EMOM:

• Odd minutes: 12 Dumbbell thrusters
• Even minutes: 15 Dumbbell swings

23. Dumbbell Linda (scaled) – 3 rounds for time:

• 10 Dumbbell deadlifts
• 8 Dumbbell bench press
• 6 Dumbbell cleans

24. Full body burnout – 4 rounds for time:

• 15 Dumbbell squats
• 12 Dumbbell push press
• 10 Dumbbell snatches

25. Dumbbell "Death by Press" challenge

• Start with 1 dumbbell shoulder press, adding 1 rep every minute until failure.

26. Descending ladder (15-12-9-6-3 reps for time)

• Dumbbell thrusters
• Dumbbell deadlifts
• Dumbbell push-ups

27. Jump rope + dumbbells – 3 rounds:

• 100 Single-Unders
• 12 Dumbbell squats
• 10 Dumbbell swings

Gym-Based CrossFit workouts (more equipment needed)

28. Fran – 21-15-9 reps for time:

• Thrusters (95/65 lbs)
• Pull-ups

29. Fight gone bad – 3 rounds:

• 1 Minute of Wall balls
• 1 Minute of Sumo deadlift high pulls
• 1 Minute of box jumps
• 1 Minute of Push presses
• 1 Minute of Rowing (for calories)
• 1 Minute Rest

30. Filthy Fifty – For time:

• 50 Box jumps
• 50 Jumping pull-ups
• 50 Kettlebell swings
• 50 Walking lunges
• 50 Knees to elbows
• 50 Push presses
• 50 Back extensions
• 50 Wall balls
• 50 Burpees
• 50 Double unders

31. Murph (scaled)

• 1 Mile run
• 50 Pull-ups
• 100 Push-ups
• 150 Air squats
• 1 Mile run

Option: Use a weight vest if advanced.

32. Grace

• 30 reps for time of Clean and jerks (135/95 lbs)

33. Karen – 150 Wall Balls for time (20/14 lbs).

• 150 Wall balls for time (20/14 lbs)

34. Helen – 3 Rounds for time:

• 400m Run
• 21 Kettlebell swings
• 12 Pull-ups

35. Nancy – 5 Rounds for time:

• 400m Run
• 15 Overhead squats (95/65 lbs)

36. The Bear Complex – 5 rounds of the following:

• Power clean
• Front squat
• Push press
• Back squat
• Push press

37. Row + barbell combo – 4 rounds for time:

• 500m Row
• 15 Deadlifts
• 12 Hang cleans
• 9 Push jerks

38. Heavy EMOM challenge – Every minute for 10 minutes:

• 2 Heavy back squats

39. Deadlift + run challenge – 3 rounds:

• 15 Deadlifts (225/155 lbs)
• 400m Run

40. Power lifter's CrossFit – 4 rounds:

• 5 Back squats
• 5 Bench press
• 5 Deadlifts

Bonus: Hybrid workouts for strength & endurance

41. Row-Burpee madness – 3 rounds:

• 500m row
• 15 Burpees

42. Kettlebell endurance challenge – 10 rounds:

• 8 Kettlebell swings
• 8 Kettlebell goblet squats
• 8 Kettlebell snatches

43. Sprint + strength WOD – 5 rounds:

• 200m Sprint
• 10 Deadlifts

44. Cardio-Strength AMRAP (20 min)

• 10 Kettlebell swings
• 10 Box jumps
• 10 Push-ups

45. Bike + dumbbell burnout – 4 rounds:

• 10-cal Assault bike
• 10 Dumbbell thrusters

46. Row + wall balls – 3 rounds:

• 500m Row
• 25 Wall balls

47. Olympic lifting WOD – 4 rounds:

• 5 Snatches
• 5 Clean & jerks

48.. Burpee mile challenge  

• Every 100m, do 10 burpees while completing a 1-mile run

49. Full-Body grinder – 3 rounds:

• 15 Deadlifts
• 15 Box jumps
• 15 Pull-ups

50. The Ultimate Finisher – For time:

• 100 Push-ups
• 100 Sit-ups
• 100 Squats

‍
CrossFit is more than just a workout—it’s a mindset. Whether you’re sweating it out at home with bodyweight exercises, pushing through a dumbbell WOD in your garage, or hitting the gym for a high-intensity session, consistency is what drives results. The beauty of these 50 workouts is that they give you the flexibility to train anytime, anywhere, while building strength, endurance, and confidence.

No matter where you're starting from, the most important thing is to start. Progress happens one rep at a time, and with dedication, you’ll see improvements in both your fitness and your mindset.

If you're a studio owner looking to bring this same level of energy and motivation to your members, we’ve got the tools to help. See how MyStudio can transform your studio, streamline operations, and keep your members engaged with ease. Learn more here!