No-equipment WOD: how to train at home, with seven examples.

• Five or six bodyweight movements are enough to build any format.
• The clock sets the format: AMRAP, EMOM, For Time with a time cap or Tabata, as in the gym.
• The seven examples are illustrative: swap the numbers for ones that suit your level.
• You scale it like any WOD: movement, volume and, last, time.
• Log format, set, version and score so you can compare it.

It is a WOD in which all the work is done with your bodyweight. The format and the way the score is logged do not change: what changes is the list of movements, limited to those that fit in a room and need no barbell, dumbbells or rope.

It works for training at home or when travelling, and for beginners who do not handle loads yet. The intensity comes from the format and the pace, not from the equipment.

Air squat

No load, feet shoulder-width apart, as low as your technique allows. Variation: with a jump.

Push-up

Hands under the shoulders, body in a line. Easier: knees down or hands on a sturdy chair.

Lunge

Alternating legs; counted per leg or in total, always the same way. Variation: with a jump.

Burpee

Down to the floor, chest touching, up and jump. Variation without the jump or the chest touch.

Mountain climbers

In a plank, knees to the chest alternating; each leg counts.

Running on the spot or along the hallway

Measure the leg by time (for example, 1 minute), not distance.

These six cover legs, pushing, trunk and endurance. Inverted rows under a sturdy table that holds your weight replace the pull.

1. Pick the format: AMRAP if you fix the time, For Time with a time cap if you fix the work, EMOM or Tabata if you want the rest built in.
2. Pick two or three movements you have mastered, from different groups (legs, pushing, trunk).
3. Decide the set with numbers you can chain without stopping halfway.
4. Check the arithmetic: reps per round and in total, so the score can be compared.
5. Clear the space, warm up and set the timer with a preparation countdown.
6. Log the score and the version you did.

These seven WODs are our own and illustrative: they show how a no-equipment WOD is written, not how much to train. Swap the numbers for ones that suit your level.

To time them, the online WOD timer on this website has the five formats and a link to save the set-up.

With no load to lower, the order in the guide to scaling a WOD comes down to three steps: movement first, then volume and, only at the end, time. Change one thing at a time.

Movement

The easier variation of the one that breaks your pace: knee push-ups, burpees without the jump, lunges without the jump, marching instead of running.

Volume

Fewer reps per set or fewer rounds, with the same time.

Time

If all of the above is still too much, shorten the AMRAP or the time cap.

If it feels too easy, go the other way: jumping variation, more reps or more rounds. Log the version you did.

• Space: your body lying down plus a step on each side; move anything breakable.
• Floor: a mat or a towel for push-ups and climbers; barefoot or in shoes, always the same.
• Jumps: if the floor booms or there are neighbours below, use the no-jump variations.
• Warm-up: a few minutes of mobility and of the movements themselves at an easy pace before starting the clock.

Just as in the gym: format, set, the version of each movement and the score (time, rounds plus reps or minutes completed). Add how you counted lunges and climbers: it is what changes most between attempts.

If you repeat the same WOD in the same version from time to time, you have a home benchmark. How attempts are compared is in the benchmark WODs guide.

Zoku Athletics brings together a multimodal timer (For Time, AMRAP, EMOM, Tabata and mixed) and benchmarks to repeat the same WOD and compare your attempts. How to set up the timer is in the WOD timer guide; the app is in closed testing on Android.

The app is not public on the stores yet. It is in testing and there is no launch date.

The Free plan is free, with no card and no expiry. Pro and Elite are paid; what each includes is shown in the plans section of the home page.

Who is behind the website and the app: About Zoku Athletics.

• What is a WOD? Formats and meaning: What a WOD is and how to read one: AMRAP, EMOM, For Time and Tabata, what Rx and scaled mean and how to log the result to compare it.
• WOD formats glossary: RFT, chipper, AFAP: Glossary of WOD formats: For Time, RFT, chipper, AFAP, AMRAP, EMOM and Tabata. What each one means, how they differ and which guide to read next.
• How to scale a WOD: Rx vs scaled: What Rx and scaled mean, when to scale a WOD and how to adjust load, movements and volume without losing the stimulus or your technique.