If you're ready to take your strength workouts to the next level and shock your muscles (in a good way of course), CrossFit might be exactly what you need. This training style is quick, intense, and no matter the workout, you're going to be gassed once it's over.
One of the biggest perks of CrossFit is the fitness community you get from joining a gym (aka a box). But if you're wary of signing up (or maybe just wondering what CrossFit is like), you might want to check out some CrossFit workouts — or even try a few on your own — before committing.
To help you get a taste, we rounded up our favorite CrossFit workouts. They range from 10 minutes to 60 minutes, and all require different equipment, so you can find one that fits your current needs. (We also listed them from shortest to longest, so you can easily find what you want.) No matter which you choose, it's sure to help improve your strength, both mentally and physically. Whether you're just dipping your toe into CrossFit or you're well-acquainted and looking to do a WOD ("workout of the day") on your own, give any of these CrossFit workouts a shot.
The CrossFit Mindset: More Than Just a Workout
CrossFit isn’t just about lifting heavy or sprinting until you collapse—it’s a mentality. The whole idea is to push past your comfort zone, embrace the suck, and come out stronger on the other side. It’s about functional movements—stuff you’d actually do in real life, like lifting, pulling, jumping, and carrying. And the best part? Every workout is scalable. Whether you’re a total newbie or a seasoned athlete, you can adjust the weights, reps, or intensity to match your level. That’s why you’ll see grandmas and elite athletes sweating it out in the same box.
Equipment You’ll Need (Or Improvise)
Some CrossFit workouts require minimal gear—just your bodyweight and maybe a jump rope. Others might need kettlebells, dumbbells, barbells, or even a rowing machine. If you don’t have access to a full gym, don’t sweat it. You can get creative with household items (water jugs for weights, a sturdy chair for box jumps). The key is to keep moving and challenge yourself with whatever you’ve got.
Short & Brutal: The 10-Minute AMRAP
AMRAP stands for "As Many Rounds As Possible," and it’s one of the most common CrossFit formats. You pick a set of exercises, set a timer, and go all-out until time’s up. A classic 10-minute AMRAP might look like this: 5 pull-ups, 10 push-ups, 15 air squats. Repeat until the clock hits zero. Sounds simple? Try it. By round three, your arms will feel like jelly, and you’ll be questioning all your life choices.
The 20-Minute EMOM Challenge
EMOM—Every Minute on the Minute—is another favorite. You perform a set number of reps at the start of each minute, then rest for whatever time is left. For example: Minute 1: 10 kettlebell swings. Minute 2: 15 burpees. Continue alternating for 20 minutes. The beauty of EMOM? It forces you to pace yourself. Go too hard early on, and you’ll crash and burn before the finish line.
Halfway There: The 30-Minute Chipper
Chippers are long, grueling workouts where you "chip away" at a massive list of exercises. A 30-minute chipper might include: 50 box jumps, 40 wall balls, 30 deadlifts, 20 handstand push-ups, and a 400-meter run. The goal? Finish under the time cap. These are brutal but incredibly satisfying once you cross that finish line.
The Full Hour: Hero WODs
Hero WODs are named after fallen soldiers, firefighters, or first responders—and they’re designed to test your limits. One of the most infamous is "Murph": 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, followed by another 1-mile run. All while wearing a 20-lb vest if you’re really hardcore. These workouts aren’t just physically demanding—they’re a mental battle. But completing one is a badge of honor in the CrossFit world.
Recovery: Don’t Skip This Part
After crushing a CrossFit workout, your muscles will be screaming for mercy. That’s why recovery is non-negotiable. Stretch, foam roll, hydrate, and fuel up with protein. And listen to your body—if you’re wrecked, take a rest day. Overtraining leads to injuries, and nobody wants to be sidelined because they went too hard too soon.
CrossFit isn’t for the faint of heart, but if you’re willing to embrace the grind, the results speak for themselves. You’ll build strength, endurance, and mental toughness—plus, you’ll join a community of people who love to suffer (in the best way possible). So pick a workout, lace up your shoes, and get after it. Just remember: The only bad workout is the one you didn’t do.
