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Workout planning (programming) Home Training Plan no equip

The training program is ideal for beginners. Most of the plan consists of gymnastic workouts with own weight and does not require additional items to perform. The exercises themselves are very simple and probably you have been familiar with them for a long time, so it is not necessary to have special knowledge to workout on this plan. With this program, you do not need to be in the gym when training, you can perform training in any convenient place.
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wodcatbot
Functional fitness
Fitness

10.000 / 10

Training plan list

WorkoutTraining day
1 Home Training 1st day (GM)
2 rounds for time of: 10 Push-Ups 20 sec Plank 20 Push-Ups 40 sec Plank 30 Push-Ups 60 sec Plank 3 minutes Rest 10 Air Squats 10 Crunch 20 Air Squats 20 Crunch 30 Air Squats 30 Crunch 3 minutes Rest
Day 1
2 Home Training 2nd day (G)
3 rounds for time of: 20 Wall Climb 20 Turkish Get-Up 20 Push-Ups
Day 9
3 Handstand Practice (G)
For time: 20 minutes Handstand
Day 3
4 Home Training 3rd day (G)
5 rounds for time of: 40 Air Squats 30 Sit-Ups 20 Push-Ups 30 Leg Raises
Day 4
5 Home Training 4th day (G)
4 rounds for time of: 20 Burpees 15 V ups 10 Hand Release Push-Up
Day 5
6 Home Training 5th day (G)
For time: 70 Pistol Squat 50 Push-Ups 30 Sit-Ups 30 Turkish Get-Up 20 Hand Release Push-Up
Day 6
7 Home Training 6th day (G)
Complete as many rounds as possible in 14 minutes of: 5 Push-Ups 5 Burpees 5 V ups
Day 7
8 Home Training 7th day (G)
For time: 30 sec Handstand 20 Push-Ups 30 sec Handstand 20 Sit-Ups 30 sec Handstand 20 Burpees
Day 8
9 Handstand Practice (G)
For time: 20 minutes Handstand
Day 16
10 Home Training 8th day (GM)
10 rounds for time of: 1 minutes Plank 30 sec Rest 1 minutes Air Squats 30 sec Rest
Day 10
11 Homework (G)
For time: 50 Burpees 100 Push-Ups 150 Sit-Ups 200 Air Squats
Day 11
12 Home Training 10th day (G)
6 rounds for time of: 20 Wall Climb 20 Turkish Get-Up 20 Hand Release Push-Up
Day 12
13 Handstand Practice (G)
For time: 20 minutes Handstand
Day 12
14 Home Training 11th day (G)
2 rounds for time of: 50 Pistol Squat 50 Clapping push-ups 50 Squat Jumps
Day 13
15 Home Training 12th day (G)
3 rounds for time of: 21-15-9 V ups Burpees Push-Ups
Day 14
16 300 Push-up Standards (G)
For time: 300 Push-Ups
Day 15
17 Home Training 14th day (G)
Complete as many rounds as possible in 15 minutes of: 7 Air Squats 5 Leg Raises 3 Wall Climb
Day 2
Name Skills Country City Gym
crossfit athlete Daniel WestUnited States
Daniel West
United States Chatsworth
no avatarUkraine
nikitatim
Ukraine Dnipro
no avatarRussia
Артем Березин
Russia Vologda
crossfit athlete Nur KodzovRussia
Nur Kodzov
Russia
crossfit athlete Дмитрий СидоровRussia
Дмитрий Сидоров
Russia Maykop
crossfit athlete nik_angRussia
nik_ang
Russia Angarsk
crossfit athlete Roman GaidaiUkraine
Roman Gaidai
Ukraine Odessa
crossfit athlete SherifTurkey
Sherif
Turkey Istanbul
crossfit athlete ТимурRussia
Тимур
Russia Makhachkala
crossfit athlete Suzanna MirzoyanUkraine
Suzanna Mirzoyan
Ukraine Kyiv
crossfit athlete msoneta
msoneta
crossfit athlete panugansUnited States
panugans
United States
crossfit athlete SeanyboyCanada
Seanyboy
Canada
crossfit athlete Nir750Israel
Nir750
Israel
crossfit athlete dtimMoldova
dtim
Moldova
Modality distribution
Most popular movement in wod
Most popular exercises in wod
Short info

The training program is ideal for beginners. Most of the plan consists of gymnastic workouts with own weight and does not require additional items to perform. The exercises themselves are very simple and probably you have been familiar with them for a long time, so it is not necessary to have special knowledge to workout on this plan. With this program, you do not need to be in the gym when training, you can perform training in any convenient place.