HOME WORKOUT SERIES

These free 21 workouts are designed to keep you active with functional movements at home without any gym equipment, and only with items you will find around your home.

These workouts have been designed by AFL founder and multiple CrossFit Games competitor Dave Levey.
There will be two options provided, a standard option for those who are comfortable with training and a scaled option for those who are new to training.

It is important to start at Day 1 and work your way through the workouts consecutively, i.e. Day 1, Day 2, etc.

CLICK ON THE TABS BELOW TO SEE THE WORKOUTS
INTRODUCTION

An important introduction and briefing to the Home Workout Series.

Start at Day 1, do not skip and start on a random day, work consecutively throughout the days, i.e. Day 1, Day 2, Day 3, etc.

There are two options: “Standard” for those who are comfortable with training and “Scaled” for those who are new to training.

DAY 1: AMRAP 15

DAY 1: WORKOUT OF THE DAY
As Many Reps as Possible in 15 minutes.
Score = Total Reps. Enter score below.

AMRAP 15:
9 Air Squats
6 Sit-ups
3 Push-ups

SCALED AMRAP 15:
9 Air Squats or sit and stand at chair
6 Crunchies
3 Push-ups, hands on table
1 Minute rest

DAY 2: 21-15-9 FOR TIME

DAY 2 OF 21: WORKOUT OF THE DAY
Complete the workout as fast as possible, time cap of 12 minutes.
If not completed, Score = time cap + 1 second for each rep missed.
Score = Time.

21-15-9 FOR TIME
21 Burpees
100 Single-Unders
15 Burpees
100 Single-Unders
9 Burpees
100 Single-Unders

SCALED 21-15-9 FOR TIME
21 Burpees, chest to table
70 Single-Unders or Jump Claps
15 Burpees, chest to table
70 Single-Unders or Jump Claps
9 Burpees, chest to table
70 Single-Unders or Jump Claps

Equipment: If no skipping rope, try either using a rope or substitute for jump claps.

DAY 3: AMRAP 9 THE LADDER

DAY 3 OF 21: WORKOUT OF THE DAY
Climb “The Ladder” in increments of 2 reps, per exercise, for 9 minutes, i.e. 2-4-6-8-10-12- etc.
Score = Total Reps.

AMRAP 9: THE LADDER
KB Swings: M 16kg / F 12kg
Broad Jumps: M 1m / F 0.8m

SCALED: AMRAP 9: THE LADDER
Russian KB Swings M 12kg / F 8kg
Broad Jumps M 0.5m / F 0.4m

Equipment: Substitute the kettlebell for a dumbbell, or fill a backpack with old books or other heavy items.

DAY 4: ACTIVE RECOVERY

DAY 4 OF 21: WORKOUT OF THE DAY
Active Recovery. Complete the “WOD” as fast as possible, time cap 12 minutes.
ND = Non-dominant side. D = Dominant side. 1 min = cumulative holding minute, break up as needed.

FIRST: COMPLETE 3 ROUNDS
5x Push-ups
5x Hip Lifts
5x Sit-ups
5x Air squats

WOD: 2 ROUNDS FOR TIME
1 minute Tuck Sit1 minute Side Bridge (ND)
1 minute Rear Bridge
1 minute Side Bridge (D)

SCALED WOD: 2 ROUNDS FOR TIME
1 min Tuck Sit (1 Ft down – alt. 5 sec)
1 min Kneeling Side Bridge (ND)
1 min Hip Lift Hold w Pushout (Belt/Band)
1 min Kneeling Side Bridge (D)

Score = Time. If not complete, Score = time cap + 1 second for each second missed.

DAY 5: 5 ROUNDS FOR TIME

DAY 5 OF 21: WORKOUT OF THE DAY
Complete the workout as fast as possible, time cap of 18 minutes for standard workout and 15 minutes for scaled workout.

5 ROUNDS FOR TIME
15m Bear crawl – Straight limbs
15 Lunges
15 10m Shuttle run

SCALED: 5 ROUNDS FOR TIME
10m Bear crawl – Bent limbs
10 Lunges
10 10m Shuttle jog/walk

Score = Time. If not complete, Score = time cap + 1 second for each second missed.

DAY 6: 3 ROUNDS

DAY 6 OF 21: WORKOUT OF THE DAY
Tempo = 3 seconds down, hold 3 seconds at the bottom, 3 seconds up. Tip: use a clock.
Choose your rep range based on the load/weight you have, lighter = more reps, heavier = less reps.
Scaled, choose lighter weights and stay towards the lower end of the rep range.

RX & SCALED: COMPLETE 3 ROUNDS
5-10 Tempo Squats
Rest 90 seconds
Score = Bodyweight + External Load x Total Reps

RX & SCALED: COMPLETE 3 ROUNDS
5-10 Tempo Bent Over Rows
Rest 90 seconds
Score = External Load x Total Reps

DAY 7: ACTIVE RECOVERY

DAY 7 OF 21: WORKOUT OF THE DAY
ACTIVE RECOVERY
Complete as many reps as possible in 10 minutes, keeping a comfortable pace and quality repetitions.

AMRAP 10:
1x 100m Jog
2x Worm walks
3x Burpees
4x Push-ups
5x Sit-ups
6x Air squats

SCALED: AMRAP 10
1x 100m Walk
2x Worm walks hands on counter
3x Burpees
4x Push-ups on knees
5x Crunches
6x Sit/Stand at chair

Score = Reps.

DAY 8: AMRAP 18/15

DAY 8 OF 21: WORKOUT OF THE DAY
Complete as many reps as possible in the allocated minutes.
Equipment: Substitute the barbell for a kettlebell, dumbbell or backpack filled with heavy items.
Standard: 18 minutes. Males 30kg, Females 20kg.
Scaled: 15 minutes. Males 20kg, Females 12kg.

AMRAP 18/15
5 Deadlifts
5 Hang power cleans
5 Squats
10x 10m Burden carry

Score = Total Reps. Enter score below.

DAY 9: COMPLETE FOR TIME

DAY 9 OF 21: WORKOUT OF THE DAY
Equipment: Substitute the pull-ups for barbell, dumbbell or backpack bent over rows.
Equipment: Substitute burpee box jumps for burpee broad jumps.
Standard: Box height: 61cm Male, 51cm Female. Jump distance: 1.24m Male, 1m Female.
Scaled: Box height: 61cm Male, 51cm Female. Jump distance: 1m Male, 0.8m Female.

4 ROUNDS FOR TIME
10 Pull-ups
10 Bench Dips
10 Burpee Box Jump Over

Complete the WOD as fast as possible, time cap 12 minutes.
Score = Time. If not complete, Score = time cap + 1 second for each rep missed. Enter score below.

DAY 10: 4 ROUNDS FOR TIME

DAY 10 OF 21: WORKOUT OF THE DAY
Equipment: Substitute barbell for dumbbell, kettlebell or backpack.
Standard: Pike: 45cm Male, Floor Female. Clean: 30kg Male, 20kg Female.
Scaled: Pike: Floor Male, Knees Female. Clean: 20kg Male, 12kg Female.
Complete the WOD as fast as possible, with 3 minutes rest. Time cap 15 minutes.

COMPLETE FOR TIME

21-15-9 of:
Piked Push-ups (45cm/Floor)
Squat Clean (30kg/20kg)

Rest precisely 3 minutes

15-12-9 of:
Piked Push-ups (45cm/Floor)
Squat Clean (30kg/20kg)

Score = Time. If not complete, Score = time cap plus 1 second for each rep missed.

DAY 11: ACTIVE RECOVERY

DAY 11 OF 21: WORKOUT OF THE DAY
Equipment: Substitute barbell for PVC pipe, broomstick or any pole.

ACTIVE RECOVERY: BAR DRILLS
Clean and Squat Clean
Push Press and Push Jerk

Score = Quality reps.

DAY 12: AMRAP 20

DAY 12 OF 21: WORKOUT OF THE DAY
Complete as many reps as possible in 20 minutes. 10m = 1 rep.
Equipment: Substitute the double-unders for standard skipping or jump claps.
Equipment: Substitute the kettlebell for a dumbbell or backpack filled with heavy items.
Standard: Males, 20kg. Females, 12kg. Or a 40 calorie row.
Scaled: Males, 12kg. Females, 8kg. Or a 30 calorie row.

AMRAP 20
50 Double-unders
40 SDHP (20kg/12kg) OR 40 Cal Row
30x 10m Shuttle Run (300m)

Score = Total Reps.

DAY 13: EASIER FRAN

DAY 13 OF 21: WORKOUT OF THE DAY
Complete the WOD as fast as possible, “for time”. Time cap = 12 minutes.
Equipment: Substitute the barbell for a kettlebell, dumbbell or backpack filled with heavy items.
Equipment: Substitute the pullups for barbell facing burpees with a two feet take-off, scaled burpee step over.
Standard: Males 30kg, Females 20kg.
Scaled: Males 20kg, Females 12kg.

EASIER FRAN 21-15-9
Thrusters
Pull-ups

SCALED FRAN 21-15-9
Thrusters
Jumping pull-ups

Score = Time.

DAY 14: ACTIVE RECOVERY

DAY 14 OF 21: WORKOUT OF THE DAY
Complete 2 rounds at a comfortable pace, total time = 11 minutes. Stairs: 1 step = a rep.
Standard: Waiter walk: Males 16kg, Females 12kg.
Scaled: Waiter walk: Males 12kg, Females 8kg. Substitute worm walks for table or counter walks.

ACTIVE RECOVERY: 2 ROUNDS
1 min – 20cm Stair climbing
1 min – Worm walks
1 min – Russian kettlebell swing
1 min – Waiter walks
1 min – Air squats
1 min – Rest

Score = Total Reps.

DAY 15: EMOM 12

DAY 15 OF 21: WORKOUT OF THE DAY
Complete as many reps as possible of the following movements every minute on the minute for 12 minutes.
Equipment: Substitute barbell for dumbbell, kettlebell or backpack loaded with heavy items.
Equipment: Substitute single under skips for jump claps if necessary.

EMOM 12
Min 1 – AMRAP Squats (Moderate Load)
Min 2 – AMRAP Single-Unders

Score = “Total load” i.e. (Body weight + External load x Total squat reps) + (Single under reps)

DAY 16: TABATA 4

DAY 16 OF 21: WORKOUT OF THE DAY
Complete as many reps as possible of each in tabata format, i.e. 20 seconds on, 10 seconds rest for 4 minutes on each exercise.
Equipment: Substitute barbell for dumbbell, kettlebell or heavy backpack.
Standard: Males 30kg, Females 20kg.
Scaled: Males 20kg, Females 12kg. Substitute sit-ups for crunchies. Substitute pushups for kneeling pushups.

TABATA 4
Pushups
90 second rest
Power cleans
90 second rest
Sit-ups
90 second rest
5m Shuttle run

Score = Total reps.

DAY 17: AMRAP 14

DAY 17 OF 21: WORKOUT OF THE DAY
Complete as many reps as possible in the 14 minutes.
Equipment: Substitute the pull-ups with bent over rows using a barbell, kettlebell, dumbbell or heavy backpack.
Standard: Males 30kg, Females 20kg.
Scaled: Males 20kg, Females 12kg. Substitute the jumping lunges for standard lunges.

AMRAP 14
21 Jumping Alternate Lunges
15 Pull-ups or Bent Over Rows
9 Push Press

Score = Total reps.

DAY 18: ACTIVE RECOVERY

DAY 18 OF 21: WORKOUT OF THE DAY
Complete the workout as fast as possible, time cap 10 minutes.
ND = Non-dominant side. D = Dominant side.

3 ROUNDS FOR TIME
20 sec Tuck Sit
30 sec Rear Bridge – On elbows
40 sec Side Bridge – ND
40 Sec Side Bridge – D

SCALED 3 ROUNDS FOR TIME
20 sec Tuck Sit – 1 Foot down
30 sec Rear Bridge – Hands on chair
40 sec Side Bridge – Knees – ND
40 Sec Side Bridge – Knees – D

If not completed, Score = time cap + 1 second for each rep missed.
Score = Time.

DAY 19: AMRAP 9 MANMAKER

DAY 19 OF 21: WORKOUT OF THE DAY
Complete as many reps as possible in the 9 minutes.
Manmaker complex = 5 reps in total: 1 pushup, 2 renegade rows, 1 squat clean and 1 thruster.
Equipment: Substitute the dumbbells or kettlebells for a barbell or heavy backpack.
Standard: Males 25kg, Females 15kg.
Scaled: Males 15kg, Females 7.5kg. Pushups on knees.

AMRAP 9: MANMAKER
1 Pushup
2 Renegade rows
1 Squat clean
1 Thruster

Score = Total Reps.

DAY 20: 5 ROUNDS

DAY 20 OF 21: WORKOUT OF THE DAY
Complete the workout as fast as possible, time cap 20 minutes.
Equipment: Substitute the kettlebell for a dumbbell or heavy backpack.
Standard: 16kg Male, 12kg Female. Jump distance: Male 1m, Female 0.8m.
Scaled: 12kg Male, 8kg Female. Jump distance: Male 0.5m, Female 0.4m.

5 ROUNDS FOR TIME
10 Turkish get up sit-ups
15 Kettlebell swings
20 Broad jumps

Score = Time. If not complete, Score = time cap + 1 second for each rep missed.

DAY 21: RETEST AMRAP 15

DAY 21: WORKOUT OF THE DAY
Your goal is to better your score from Day 1.
As Many Reps as Possible in 15 minutes.
Scaled: If necessary substitute air squats for sit and stand at chair, crunchies for sit-ups and pushups with your hands on a table.

RETEST AMRAP 15
9 Air Squats
6 Sit-ups
3 Push-ups

Score = Total Reps.

PROUDLY BROUGHT YOU BY

If you enjoyed this and are looking to continue past Day 21, or interested in the more advanced CrossFit Games style competitor programming, please click the button below to learn more.

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