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15 Girl & Hero WOD's that You Can Do at Home With Little or No Modification

15 GIRL & HERO WOD'S THAT YOU CAN DO AT HOME WITH LITTLE OR NO MODIFICATION

Constantly varied functional movement is at the core of the functional fitness philosophy on getting fit, and we’re sure many of you are learning a lot about the “constantly varied” part of this philosophy. With the current stay-at-home orders across the country and all over the world, it's essential to stay consistently creative with your workout routine.

One of the best parts of CrossFit has always been the Girl and Hero WODs. The Girls and Hero WODs are a huge part of the deep-rooted history of CrossFit. The Girls were first created by Greg Glassman as a way to test your progress since the constantly varied aspect of CrossFit leads to you not repeating many workouts, which left a void for judging progress. You can read more about “The Girls” here.

The Hero WODs were created to honor fallen soldiers, most of them being brutal beatdowns intended to simulate the pain and discomfort these soldiers endured to protect our freedoms.

Both workout types are staples in many athletes arsenal of workouts, and so many of you are itching to get back out there and complete more of them.That got us thinking, why can’t you do some of them at home? Well, the good news is, you can!

Below are 15 Girl/Hero WODs that you can do at home, including some modification tips if needed. Some of them can be done just as they are written as they require little to no the equipment, while others will test your creativity around the house, gathering objects of different sizes/weights to replace kettlebells, wall balls, boxes, and pullup bars.

Hopefully, this guide gives you the motivation to get in the backyard or driveway and put in some work!

Tag @2poodperformance in photos of you completing any of these workouts at home!


Workouts You Can Do At Home With No Modification

50-40-30-20-10:

Double Unders

Sit-ups

50 burpees

400 m run

100 pushups

400 m run

150 walking lunges

400m run

200 squats

400m run

150 walking lunges

400m run

100 pushups

5 Rounds for Time:

Bear crawl 100 ft

Standing broad jump 100 ft (do 3 burpees every 5 broad jumps)

100 Push ups

Run 800 m

75 Push ups

Run 1200 m

50 Push ups

Run 1600 m

25 Push ups

Run 2000 m

Run 10 mi

150 burpee pull ups

Break up pull ups & run as you'd like

Run 800 m

Run 400 m backwards

Run 800 m

Run 400 m backwards

6 rounds for time:

24 squats

24 push ups

24 walking lunge steps

Run 400 m


Workouts You Can Do At Home With Some Modification

Modifications are highlighted in red

For time:

150 Wall Balls

(Use a basketball or soccer ball on the side of your house orapartment)

5 Rounds for Time:

400 m run

15 OHS, 95 lbs

(Find something heavy like a case of water, a bag of mulch, a log, or another heavy object. Don't worry about the exact weight, just use something that challenges you.)

AMRAP 20 min:

5 pull ups

10 push ups

15 air squats

Normal: find an elevated surface you can get under like a table and perform pull-ups like you would ring rows.

Advanced: take a towel and throw it over a tree branch and perform strict towel pull ups

AMRAP 20 min:

400m run

Max reps pull ups

Normal: find an elevated surface you can get under like a table and perform pull-ups like you would ring rows.

Advanced: take a towel and throw it over a tree branch and perform strict towel pull ups

5 rounds:

20 pull ups

Normal: find an elevated surface you can get under like a table and perform pull-ups like you would ring rows.

Advanced: take a towel and throw it over a tree branch and perform strict towel pull ups

30 push ups

40 sit ups

50 squats

Rest 3 min

Run 400 m

29 reps, 135 back squat

(Take a backpack and load it with heavy objects. Rocks, paint, bags of flour/rice/sugar all work. Use this backpack for your weighted squats and double the reps.)

10 Rounds:

Sprint 100 m

10 Pull ups

Normal: find an elevated surface you can get under like a table and perform pull-ups like you would ring rows.

Advanced: take a towel and throw it over a tree branch and perform strict towel pull ups

Sprint 100 m

10 burpees

Rest 30 seconds

Hang from a bar for a total of 6 minutes

Use a tree, swing set, in-house pull up bar that is sturdy

Every time you drop:

800 m run

30 push ups


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