New to CrossFit? This Bodyweight WOD is Perfect for Beginners
Personally, it warms my heart to see gyms get so busy in January. While I enjoy having queue-free access to equipment and a bit more personal space during training, it’s far more inspiring to witness swathes of people stepping up and taking responsibility for their physical health.
That said, busy gyms can sometimes make it slightly harder to perfect your workout plan, and the general busyness of the new year might even make it impossible to get to the gym on occasion.
With that in mind, we’ve got one of the most effective all-around CrossFit workouts for building bodyweight strength, stamina, and full-body fitness. The best part? All you need is a short running course and a place to perform a few basic bodyweight movements that are entirely beginner-friendly (not a pull-up in sight).
The hero WOD "Loredo" combines squats, press-ups, lunges, and a mile and a half of running in 400m intervals, making it the perfect no-fuss, total-body stamina builder.
How to Get Started
Mark out a 400m running course (200m from your front door and back works perfectly).
Complete 6 rounds of the following high-rep bodyweight mash-up as quickly as possible.
6 Rounds for Time
24 x Air Squat
Standing tall with your chest up, sink your hips back, squatting down until the crease of your hips drops below your knees. Drive back up explosively and repeat. Keep a controlled tempo and tight form, but find a good rhythm.
24 x Press-Up
Drop into a strong plank position, with your core tight and hands stacked beneath your shoulders. Bend your elbows to slowly bring your chest to the floor. Keep your elbows close to your body as you push back up explosively, repeat.
24 x Walking Lunge
Keeping your chest up at all times, step forwards with one leg and bend your front knee until the back knee touches the floor. Stand up and immediately repeat with the other leg, lunging in a forwards direction and alternating until you hit 24 total reps.
400-Metre Run
Go out of the door hard, then settle into a manageable pace. These runs are short though, so don't sandbag them, this is where you can gain (or lose) the most time.
Be mindful of your form – don’t sacrifice quality for speed. Focus on high-quality reps and a controlled tempo throughout to build maximum muscle. Make a note of your finishing time and aim to beat it the next time you tackle "Loredo".
More Workouts Like This
This 650-rep CrossFit Hero WOD Delivers a Brutal Bodyweight Workout
Get Ready with This Bodyweight Squat and Push-Up Workout for Equipment-Free Gains
Take Your Training Outdoors with This 1,000-Rep Hybrid Bodyweight and Running Partner Workout
How You Can Use the Run-Walk Method to Get Back Into Running
You Might Also Like
