The Home WOD Program: No Equipment Required [FREE PDF]

This program is designed for those that don’t have access to a gym or any fitness equipment. This is a challenging calisthenics based conditioning program, with some hard runs thrown in for good measure. This is part one of a multipart series.

This program was designed with several different types of people in mind. It is ideal for those traveling, or for those who don’t have access to any home equipment.

Much of this program was inspired from workouts I did in the Marine Corps, while I was in the field training. As any infantryman can tell you, you don’t take an ounce more into the field than you have to because you’re the one carrying it! This means that often times even things like rings, or bands weren’t available to us. As Marines do, I adapted, improvised and overcame.

Modifications to this Program

This program can be made more difficult if you do possess a modicum of equipment. I would recommend a kettlebell or a set of dumbbells, a jump rope, and some elastic bands, as a good light weight workout kit.

With these items, you can perform the vast majority of compound lifts with the bands, which adds quite a bit of resistance to a wide variety of movements. Here are some moves you can add bands to.

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• Banded Kettlebell Deadlift
• Banded Push Up
• Banded Good Morning
• Banded Air Squat
• Banded Single Arm Shoulder Press
• Banded Bicep Curls

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There are literally hundreds of variations to movements you can use a band for. Often times we get stuck thinking about bands as something only to make pull ups easier, but they are an extremely useful tool for making movements harder. Without further Ado, let’s get into the program.

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DOWNLOAD THE HOME WOD PDF HERE

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Week 1

This week will be your introduction to this program. You will see that this is heavily based in calisthenics moves, with several running workouts as well. If you are an experienced athlete, you can do all six days, but if you are newer to functional fitness, feel free to stick closer to four WODs per week.

We start this program off with a hard one mile run and an ascending ladder. These sessions can be done together, with a break in between, or done at separate times during the day. As a general rule, I don’t really care when you do the work, just get it all done!

Remember, while these WODs don’t require equipment, you can be creative and add in bands and weighted implements as you see fit. However, if you don’t have any of these items, you can still get a killer workout.

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Week 2

This week is a continuation of the previous week. You’ll see that we are still focusing on calisthenics, especially those moves that give many athletes trouble such as: handstand push ups, and regular push ups. We are also emphasizing core stability work as well.

For this week, you can see that there is one named workout, Angie. This does require a pull up bar. If you don’t have one, you can substitute something like stiff leg toe touches. These are stiff leg deadlifts without the weight. You maintain a straight spine, bending at the waist, touching your toes or near them depending on your flexibility. Remember, you can find things to do pull ups off of anywhere. I generally go to a less popular park and use one of their bars.

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Final Thoughts

This is much shorter than the normal amount of programming I generally publish, but rest assured I will continue on for at least another two week cycle, so you’ll have a minimum of one month of programming. Ideally you will then have access to regular gym equipment by that point.

If folks are enjoying this programming then I can continue on with it as it’s my goal to best support the functional fitness community as well as I can. Now get out there and start training!

Here is part two.

One last thing. If you still want my free fitness guides then click here and drop in your email at the bottom.

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