3 Body Weight WODs

However, there are some concepts from crossfit that calisthenics athletes could really learn from.

Workouts of the Day (WODs) is one of them.

These are workouts that are often prepared by gym owners or coaches and are posted in crossfit gyms as guidance for the gym users.

In the few calisthenics gyms I’ve frequented, I’ve never seen such a thing.

So, if you’re looking for WODs to do in a calisthenics gym, here are 3 quick routines we recommend:

Bodyweight WOD 1

Warm-up:

• Jump Rope- 45 Seconds X 3
• Bar Hangs- 30 to 45 seconds X 3 
• ​10 Burpees X3

Upper Body:

• 10 to 15 push-ups (advanced option: diamond push-ups) X3
• Wall Assisted Handstand Maximum Time Hold (advanced option: handstand) X 4
• 6 to 10 Pull-ups X 4
• 6 to 10 Chin-ups X4

Lower Body:

• 15 walking lunges (with or without weight vest / back pack) X 3
• Archer Squats- As many as possible X 3

Core:

• 30 to 60 second plank X 3
• 30 to 60 second side plank X3
• 10 L-sit leg raises X3
• 15 sit-ups X 3

Bodyweight WOD 2

Warm-up:

• Jump Rope- 45 Seconds X 3
• Bar Hangs- 30 to 45 seconds X 3 
• 10 Burpees X3

Upper Body:

• 8 pike push up X3
• 5 to 8 T-push ups X3
• 10 chest dips X3

Legs/ Lower Body:

• 10 One Leg Box Squat X3
• 15 Box Jumps X3

Core:

•  10 to 15 Dips X3
• 15 to 20 crunches X3

​

Bodyweight WOD 3

Warm-up:

• Jump Rope- 45 Seconds X 3
• Bar Hangs- 30 to 45 seconds X 3 
• 10 Burpees X3

Upper Body:

• 5 handstand push ups
• 8 feet elevated push ups

Legs / Lower Body:

• 10 Bar Hang Leg raises X3
• 15 Jumping Squats X3

Core:

• 15 half burpees X3
• 15 second hollow hold X3

These workouts should take about 30 minutes and can be mixed around to focus more on certain groups of muscles.

If done as described, they will work on all major muscle groups. They are not as extreme as some crossift WODs, but they are demaning enough to give you a good run for your money.

For more calisthenics workout inspiration, check out our complete calisthenics exercise list. We’ve also compiled our favorite calisthenics programs in one nifty article. These will give you a more structured approach to training calisthenics.