99 Quarantine Bodyweight WODs
30 Jan 2020
Gyms in most countries are still closed due to nationwide lockdowns during winter 2020/2021, but people are eager to keep working out.
Unfortunately, some of us have not been in the gym for several weeks or even months, and we are all slowly running out of ideas for home quarantine WODs.
Quarantine WODs collection
I have created a list of 99 WODs that you can do easily at home.
Just select any of the WODs that you like and design a full workout routine around it.
Required equipment
All workouts in this list are bodyweight only. A few of them may require a pull-up bar or jump rope.
Quick tip, you can easily substitute movements if you don’t have the required equipment.
For example, instead of 10 pull-ups, you can scale to 20 strict table rows (lay on the ground, and pull your chest to the table).
How to use this list to have a complete workout at home?
The point is to warm-up, practice, and work on similar muscle groups as in the WOD you have selected.
For example, if you select WOD with handstand push-ups, start with stretching your upper body and do some light warm-up with regular push-ups. After that practice your handstands, and after that finish with the WOD.
Always warm-up and practice well before you start the WOD and attack the WOD with full intensity. Fight hard for the highest score or the fastest time.
Should I do more than 1 WOD per day?
If you went all out and you still feel fresh, you can definitely do one or two extra WODs.
This may happen because of the nature of bodyweight workouts. Those WODs are easier and won’t tax your body so much.
So feel free to do even +3 WODs on the same day if you love working out and you are in great shape.
Scaling up the movements
The list here consists mostly of simple bodyweight movements that will be challenging for most of you but scale them up if they feel too easy.
Scaling up (and down) is easy. Open YouTube and search for [movement x progression].
For example, the easiest push-ups are against the wall or on your knees, but the hardest are in the planche position (feet of the ground) and there are many progression steps in between.
Stay motivated
So what are you waiting for? Go select some of the WODs that you like and note your time or score.
In a few weeks or months, repeat that WOD and do either the same version but faster or scale up the difficulty and try to match your previous time/score.
And remember, staying fit and healthy is now more important than ever before!
Random WOD from the list
99 Quarantine Bodyweight WODs
For Time
25 Pull Ups
50 Push Ups
75 Air Squats
10 Min AMRAP
20 Air Squats
20 Lunges
10 Toes to Bars
10 Push Ups
5 Rounds For Time
100-80-60-40-20 Double Unders
25-20-15-10-5 Handstand Push Ups
For Time
60 Lunges
60 Jumping Jack
30 Burpees
40 Lunges
60 Jumping Jack
20 Burpees
20 Lunges
60 Jumping Jack
10 Burpees
50 Rounds For Time
1 Burpees
1 Push Ups
1 Jumping Jack
1 Sit Ups
1 sec Handstand Hold (Freestanding)
5 Rounds For Time
50-40-30-20-10 Double Unders
50-40-30-20-10 Sit Ups
For Time
100 Double Unders
30 Pistol Squats
20 Handstand Push Ups
10 Burpees
30 Pistol Squats
20 Handstand Push Ups
10 Burpees
100 Double Unders
For Time
3 Ring Muscle Ups
75 Double Unders
6 Ring Muscle Ups
75 Double Unders
9 Ring Muscle Ups
75 Double Unders
12 Ring Muscle Ups
75 Double Unders
3 Rounds For Time
10 Bar Muscle Ups
12 Bar Facing Burpees
10 Rounds For Time
10 Burpees
5 Strict Pull Ups
For Time
2 Rope Climbs 4 m
60 Double Unders
2 Rope Climbs 4 m
60 Double Unders
4 Min AMRAP
1 Rope Climbs 4 m
6 m Handstand Walk
6 Burpee Box Jump Overs 61 cm
19 Min AMRAP
80 Burpees
27 Air Squats
18 Push Ups
27 Air Squats
18 Push Ups
27 Air Squats
18 Push Ups
27 Air Squats
18 Push Ups
27 Air Squats
18 Push Ups
For Time
50 Push Ups
50 Sit Ups
50 Push Ups
50 Sit Ups
For Time
124 Sit Ups
127 Lunges
130 Double Unders
For Time
75 Burpees
100 Push Ups
150 Lunges
200 Sit Ups
150 Air Squats
5 Rounds For Time
50-40-30-20-10 Pistol Squats
50-40-30-20-10 Strict Handstand Push Ups
50-40-30-20-10 Sit Ups
7 Min AMRAP
1 Burpees
For Time
80 Double Unders
60 Air Squats
40 Sit Ups
20 Burpees
40 Hip Extensions
60 Air Squats
80 Double Unders
15 Min AMRAP
40 Double Unders
10 Pull Ups
40 Double Unders
10 Toes to Bars
10 Rounds For Time
8 Push Ups
8 V-Ups
8 Target Burpees
8 Min AMRAP
30 Double Unders
4.5 m Handstand Walk
For Time
36 Burpees
72 Sit Ups
108 Jumping Jack
108 Jumping Jack
72 Sit Ups
36 Burpees
6 Min AMRAP
10 Pull Ups
10 Toes to Bars
For Time
75 Air Squats
10 Rounds For Time
30 Double Unders
20 Sit Ups
10 Hand Release Push Ups
5 Rounds For Time
5 Burpees
20 Air Squats
5 Burpees
10 Push Ups
5 Burpees
20 Lunges
5 Burpees
10 V-Ups
10 Rounds For Time
100 Burpees
10 Rounds For Time
30 Double Unders
20 Sit Ups
10 Hand Release Push Ups
12 Min AMRAP
3 Bar Muscle Ups
10 Pistol Squats
7 Rounds For Time
30 Air Squats
20 Push Ups
10 Burpees
For Time
60 Double Unders
50 Air Squats
40 Push Ups
30 Sit Ups
20 Burpees
10 Jump Squats
20 Burpees
30 Sit Ups
40 Push Ups
50 Air Squats
60 Double Unders
For Time
10 Burpees
10 Burpees
25 Push Ups
10 Burpees
25 Push Ups
50 Lunges
10 Burpees
25 Push Ups
50 Lunges
100 Sit Ups
10 Burpees
25 Push Ups
50 Lunges
150 Air Squats
For Time
100 Double Unders
40 Burpees
75 Double Unders
30 Burpees
50 Double Unders
20 Burpees
25 Double Unders
10 Burpees
10 Rounds For Time
30 Jumping Jack
20 Air Squats
For Time
30 Jumping Jack
20 Air Squats
10 Min AMRAP
12 Push Ups
24 Double Unders
15 Min AMRAP
12 Push Ups
24 Double Unders
3 Rounds For Time
15 Pull Ups
10 Bar Dips
For Time
15 Pull Ups
30 Toes to Bars
45 Bar Dips
60 Sit Ups
75 Air Squats
90 Sit Ups
20 Min AMRAP
6 Chest to Bar Pull Ups
12 Push Ups
24 Double Unders
20 Min AMRAP
6 Pull Ups
12 Push Ups
24 Double Unders
7 Min AMRAP
Max Bar Facing Burpees
10 Min AMRAP
10 Handstand Push Ups
10 Toes to Bars
20 Min AMRAP
32 Double Unders
10 Push Ups
8 Burpees
For Time
100 Burpees
90 Push Ups
80 Sit Ups
70 Jump Squats
60 Bench Dips
50 Lunges
40 Air Squats
30 V-Ups
20 Lunges
10 Handstand Push Ups
For Time
100 Chest to Bar Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
For Time
50 Push Ups
50 Jump Squats
50 V-Ups
12 Min AMRAP
10 Sit Ups
12 Lunges
6 Push Ups
For Time
21 Handstand Push Ups
21 Push Ups
21 Ring Dips
15 Handstand Push Ups
15 Push Ups
15 Ring Dips
10 Rounds For Time
20 Push Ups
20 Jumping Jack
20 Sit Ups
20 Air Squats
20 Lunges
For Time
150 Double Unders
6 Rounds For Time
20 Air Squats
10 Hand Release Push Ups
20 Lunges
10 Burpees
For Time
4 Hand Release Push Ups
4 Pistol Squats
4 Handstand Push Ups
8 Pistol Squats
4 Handstand Push Ups
12 Pistol Squats
16 Pistol Squats
8 Handstand Push Ups
8 Handstand Push Ups
20 Pistol Squats
8 Handstand Push Ups
24 Pistol Squats
12 Handstand Push Ups
28 Pistol Squats
For Time
4 Handstand Push Ups
4 Pistol Squats
4 Handstand Push Ups
8 Pistol Squats
4 Handstand Push Ups
12 Pistol Squats
8 Handstand Push Ups
16 Pistol Squats
8 Handstand Push Ups
20 Pistol Squats
8 Handstand Push Ups
24 Pistol Squats
12 Handstand Push Ups
28 Pistol Squats
21 Min EMOM
22 Push Ups
30 Air Squats
26 Sit Ups
10 Rounds For Time
10 Burpees
10 Air Squats
10 Push Ups
10 Sit Ups
2 Rounds For Time
10 Air Squats
20 Sit Ups
20 Air Squats
20 Push Ups
30 Air Squats
20 Sit Ups
40 Air Squats
20 Push Ups
50 Air Squats
11 Min EMOM
14 Burpees
10 Rounds For Time
5 Strict Pull Ups
10 Hand Release Push Ups
15 Burpees
20 Lunges
For Time
13 Hand Release Push Ups
13 Air Squats
13 Sit Ups
12 Hand Release Push Ups
12 Air Squats
12 Sit Ups
11 Hand Release Push Ups
11 Air Squats
11 Sit Ups
10 Hand Release Push Ups
10 Air Squats
10 Sit Ups
9 Hand Release Push Ups
9 Air Squats
9 Sit Ups
8 Hand Release Push Ups
8 Air Squats
8 Sit Ups
7 Hand Release Push Ups
7 Air Squats
7 Sit Ups
6 Hand Release Push Ups
6 Air Squats
6 Sit Ups
5 Hand Release Push Ups
6 Air Squats
5 Sit Ups
4 Hand Release Push Ups
4 Air Squats
4 Sit Ups
3 Hand Release Push Ups
3 Air Squats
3 Sit Ups
2 Hand Release Push Ups
2 Air Squats
2 Sit Ups
1 Hand Release Push Ups
1 Air Squats
1 Sit Ups
5 Rounds For Time
30-24-18-12-6 Air Squats
20-16-12-8-4 Hand Release Push Ups
10-8-6-4-2 Burpees
4 Rounds For Time
13-23-20-20 Burpees
13-23-20-20 Air Squats
13-23-20-20 Sit Ups
12-23-20-20 Jumping Jack
For Time
21 Toes to Bars
21 Target Burpees
18 Toes to Bars
18 Target Burpees
15 Toes to Bars
15 Target Burpees
12 Toes to Bars
12 Target Burpees
9 Toes to Bars
9 Target Burpees
6 Toes to Bars
6 Target Burpees
3 Toes to Bars
3 Target Burpees
For Time
20 Bar Muscle Ups
15 Min AMRAP
3 Pull Ups
6 Push Ups
9 Air Squats
5 Rounds For Time
9 Toes to Bars
6 Box Jumps 30 in
3 Bar Muscle Ups
For Time
60 Lunges
10 Push Ups
50 Double Unders
50 Lunges
15 Push Ups
50 Double Unders
30 Lunges
20 Push Ups
50 Double Unders
50 Lunges
25 Push Ups
20 Rounds For Time
10 Push Ups
5 Pull Ups
15 Air Squats
10 Rounds For Time
3 Wall Climbs 1 kg
20 Air Squats
20 Min AMRAP
21 Pull Ups
15 Chest to Bar Pull Ups
9 Bar Muscle Ups
For Time
21 Pull Ups
15 Chest to Bar Pull Ups
9 Bar Muscle Ups
For Time
50 Air Squats
70 Sit Ups
30 Handstand Push Ups
10 Rounds For Time
12 Strict Handstand Push Ups
12 Strict Pull Ups
12 Burpees
20 Min EMOM
22 Push Ups
30 Air Squats
10 Min EMOM
14 Burpees
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
For Time
15 Handstand Push Ups
For Time
200 Double Unders
30 Burpees
200 Double Unders
30 Burpees
200 Double Unders
10 Rounds For Time
10 Burpees
10 Air Squats
10 Sit Ups
10 Push Ups
5 Rounds For Time
50 Air Squats
30 Sit Ups
6 Min AMRAP
6 Knees to Elbows
6 Box Jump Overs 60 cm
30 Min EMOM
14 Burpees
22 Push Ups
30 Air Squats
22 V-Ups
34 Lunges
6 Min AMRAP
6 Knees to Elbows
6 Box Jumps 61 cm
For Time
78 Box Jumps 24 in
15 Min AMRAP
30 Double Unders
10 Pull Ups
12 Box Jumps 40 cm
For Time
40 Push Ups
40 Toes to Bars
40 Box Jumps 24 in
For Time
50 Burpees
100 Pull Ups
200 Double Unders
5 Rounds For Time
12 Pull Ups
12 Box Jumps 61 cm
12 Sit Ups
15 Min AMRAP
50 Air Squats
40 Push Ups
50 Sit Ups
For Time
20 Air Squats
20 Box Jumps 50 cm
For Time
20 Air Squats
For Time
15 Burpee Box Jump Overs 50 cm
10 Rounds For Time
30 Double Unders
3 Bar Muscle Ups
For Time
50 Pull Ups
50 Box Jump Overs 60 cm
5 Rounds For Time
12 Toes to Bars
8 Burpee Box Jump Overs 60 cm
20 Rounds For Time
10 Push Ups
5 Pull Ups
15 Air Squats
20 Min AMRAP
15 Air Squats
10 Push Ups
5 Pull Ups
5 Min AMRAP
15 Air Squats
10 Push Ups
5 Pull Ups
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