Chances are, you’ve heard of CrossFit by now. In recent years, it has taken the fitness world by storm, and has now claimed the title as the biggest fitness chain in the world. It seems like people are joining local CrossFit gyms left and right.
But why? Why has CrossFit grown so quickly? Well, there are lots of reasons! For one, the way they design the workouts is a big draw! Because it is high-intensity power fitness, the workouts are fast and incredibly effective at improving strength, endurance, agility, and more. Essentially, you can get in, get an amazing workout, and get out. It’s quick, but it is never boring! The same can also be said for crossfit boot camp workouts.
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Another benefit that draws people to CrossFit is the cross training aspect. Every day, the workout is different! In lots of gyms, the workout focus may bring similar workouts each time, but with CrossFit, you know that you’re going to leave feeling exhausted but also having done something new and exciting.
If you’re intimidated about joining a gym or don’t have one in your area, we’ve got you covered! Below, we are going to cover 10 crossfit boot camp workouts that you can try TODAY in your home!
Crossfit Boot Camp Workouts
In CrossFit, they refer to their workout as a WOD, or workout of the day. Each workout is different with some working on a certain area, such as the lower or upper body, while others are a full-body workout. Some WODs are more cardio heavy, while others are more strength heavy! It really just depends!
Because the workouts listed below, and CrossFit workouts are high-intensity, be sure that you do a solid warm up or stretch before jumping in! It’s important that you prepare your body for the intensity of the training so you can prevent any injuries. You may even want to consider a cool down depending on your time restraints!
But, no matter what you do, make sure that you consult a doctor before adding any new exercise to your routine! It’s always better to be safe than sorry!
Most workouts below will require minimal equipment, so you will mostly need yourself, a timer, and a good helping of determination!
WOD #1
In this first WOD of our 10 crossfit boot camp workouts, you will do 30 seconds of two exercises back to back, then resting for 20 seconds before the next set of exercises. Once you complete all four rounds, you will repeat the cycle 5 times, making this a 30 minute workout! We focus this WOD on lower body strength with no weights or equipment! As with any boot camp workout, try your best and go all out!
Round 1 (30 seconds each)
- Jumping jacks
- Air squats
- Rest 20 seconds
Round 2 (30 seconds each)
- Box jumps
- Alternating lunges
- Rest 20 seconds
Round 3 (30 seconds each)
- Mountain Climbers
- Plank
- Rest 20 seconds
Round 4 (30 seconds each)
- Squat Jumps
- Hip Thrusters
- Rest 1 minute
- Repeat workout 5 times!
WOD #2
Be ready to sweat! We organized this WOD into three, five-minute rounds with only one minute of a break in between. While this may be one of the shorter workouts on our list of 10 CrossFit boot camp workouts, it is definitely going to leave you winded!
Round 1 (5 minutes)
- 10 box jumps
- 20 burpees
- 30 v-ups
- 1 minute rest
Round 2 (5 minutes)
- 30 mountain climbers
- 20 squat jumps
- 10 inchworms
- 1 minute rest
Round 3 (5 minutes)
- 10 sumo squats
- 20 pushups
- 30 sit-ups
WOD #3
We focus this WOD more on your upper body. You’ll need either a kettlebell or a heavier dumbbell. For this workout, you will spend one minute going as hard as you can on each exercise, then repeat it for five rounds!
Minute 1: Kettlebell Swings
Minute 2: Burpees
Minute 3: Kettlebell overhead press
Minute 4: Plank
Minute 5: Rest
Repeat for 5 rounds!
WOD #4
Are you ready for leg day?! Number 4 of the 10 crossfit boot camp workouts is full of a variety of squats and box jumps to address different muscle groups in your lower body. For this exercise, you will want some dumbbells! It is similar in format to the first WOD, where you will do each exercise for 30 seconds each!
Round 1 (30 seconds each)
- Squat push press
- Squat kicks
- Rest 20 seconds
Round 2 (30 seconds each)
- Broad jumps (also known as frog jumps)
- Single leg squat (right leg)
- Rest 20 seconds
Round 3 (30 seconds each)
- Traditional box jumps
- Single leg squat (left leg)
- Rest 20 seconds
Repeat 5 times!
WOD #5
For WOD #5 of our crossfit boot camp workouts, we’re incorporating some endurance and cardio with your strength workout! To keep things interesting, you’re going to increase by 10’s with each exercise that you do! This is more of a full-body workout, and you will need some dumbbells and a box step (or a set of stairs). You can always modify if you don’t have these things readily available to you!
- 2 minute run
- 10 dumbbell curls
- 20 burpees
- 30 box steps
- 40 dumbbell or kettlebell swings
- 50 squats
- 60 jumping jacks
- 2 minute run
WOD #6
While the last workout had a two-minute run, this WOD has a sprint! We’re talking all out, as fast as you can sprint! This is also an AMRAP, which stands for as many reps as possible! So, you will set the clock for 30 minutes, and repeat this cycle as many times as you can before the timer goes off! It’s really going to get your heart rate going, so be prepared to sweat with this one!
30 minute AMRAP
- 200-meter sprint
- 30 squats
- 20 Russian twists
- 5 inchworms
WOD #7
For lucky number 7 in our crossfit boot camp workouts, we are making this WOD all about 7s! Each round will be a 7 minute AMRAP where you complete as much as you can within the 7 minutes! During the breaks between each round, give yourself 2 minutes of rest!
Round 1 (7 Minutes)
- 7 push-ups
- 14 walking lunges
- 21 jump ropes
Round 2 (7 minutes)
- 7 box jumps
- 14 dumbbell push presses
- 21 sit-ups with dumbbell
Round 3 (7 minutes)
- 7 pull ups
- 14 kettlebell swings
- 21 air squats
WOD #8
Don’t let this workout fool you, it will be brutal! With this full body WOD, you’re going to increase the length of time of each round, completing as many reps as you can. At least your rest time increases the further you go because you’re going to need it!
Do for 1 minute
- Pull ups
- 30 second rest
Do for 2 minutes
- 10 burpees
- 10 push ups
- 30 second rest
Do for 3 minutes
- 10 tuck jumps
- 10 v-ups
- 10 lunges
- 1 minute rest
Do for 4 minutes
- 10 thrusters
- 10 box jumps
- 10 kettlebell swings
- 1 minute rest
Do for 5 minutes
- 10 squat jumps
- 10 inchworms
- 10 side lunges
WOD #9
For WOD 9 of the 10 crossfit boot camp workouts, we’re going with high reps! You’re going to repeat this twice, but complete each exercise below 50 reps before moving on to the next one! Boy, are you going to feel the burn!
- 50 Jumping jacks
- 50 situps
- 50 squat jumps
- 50 mountain climbers
- 50 situps
- 50 jumping jacks
Repeat twice!
WOD #10
Last but not least in our crossfit boot camp workouts, we have WOD 10! As you can see, there’s so much variety in these workouts and really that’s what keeps things interesting! So, for this last workout, let’s keep mixing it up by having a “countdown” workout! For this workout, you will see how fast you can complete it. Once you complete 10 of each exercise below, move to 9, then 8, until you reach only 1 of each exercise!
10-9-8-7-6-5-4-3-2-1 Reps
- Burpees
- Squats
- Push-ups
CrossFit vs Boot Camp
Much too many people’s surprise, CrossFit and boot camp workouts aren’t exactly the same! While they share some similarities, they have some key differences!
What is a Boot Camp Workout?
A boot camp workout originates more from a military style. The biggest difference between CrossFit and boot camp workouts are the weights. Most boot camps include a lot of the same exercises and include similar intensities, they just focus more on body weight!
Are Boot camp Workouts Effective?
Boot camps have very similar effectiveness when compared to CrossFit. They are very effective in weight loss and getting in shape, but you may not see as quick of an improvement in muscle mass and strength.
Are Boot Camp Workouts HIIT?
Boot camp workouts can be HIIT workouts, especially since they involve a lot of push-ups, jumping jacks, burpees and other body weight exercises that really get your heart rate pumping!
