8 WODs You Can Do in 10 Minutes or Less
In our last blog post, we shared our ambassador Rhian's advice for dropping into other boxes when you're on the road. But sometimes, it just isn't practical to get to the box - and you need something you can get done quickly. Whether you're in your hotel room, a park, or a traditional gym - here are 10 WODs you can do in 10 minutes or less.
1. Annie
Out of all the girls, this is one of the best when equipment is lacking - all you need is your skipping rope!
This is designed to be a fast workout. Pace yourself through the high rep rounds, so you can keep a consistent pace, then push yourself with speed on the last few rounds.
Elite athletes have been known to smash this in less than four minutes but, as a general rule, you should be able to get this under 10 minutes, whatever your level. If you struggle with unbroken double unders, it's better to scale to singles - and double the reps.
2. Short Cindy
When performed RX, Cindy is a 20 minute AMRAP - but you can scale this back to 10 minutes and still get an awesome workout. As long as you've got somewhere to do the pull ups, you're good to go.
3. Open Workout - 12.1
Everyone's favourite WOD of the 2012 CrossFit Games Open takes just 7 minutes, and can be done with no equipment.
Complete as many reps as possible, in 7 minutes, of... Burpees!
Scott Panchick and Kristan Cleaver topped the leadboard for this WOD in 2012, with 161 and 143 reps. How do you compare?
4. 8 Minute AMRAP
Another WOD you can do from anywhere - even your hotel room. You don't need equipment to get a decent workout.
5. 1000m Row
The equipment available in hotel gyms is often lacking - but you can almost always guarantee a couple of rowers.
The 1000m row is a great benchmark to test every now and again. It's in that grey area between sprint and endurance. If you want to get a decent time, you need to get that balance spot on.
The workout itself is pretty short - but make sure you take some time to warm up properly.
6. Open Workout 14.1
If you have access to a barbell, the first workout from the 2014 CrossFit Games Open is always a good challenge when you're short on time.
7. Fran
We weren't sure whether to include this in our list, as it often takes people longer than 10 minutes to complete this demanding WOD.
In this workout, intensity is important. It's supposed to be short, fast and intense. If you're struggling through the WOD, and it's taking you a long time, you're probably not getting the intended benefit.
Instead, try scaling the movements to push through it faster. Decrease the load on the bar, or scale your pull ups - whatever your sticking point is. Enjoy the Fran lung!
We wrote a whole post about this a while ago, check it out here:
WOD in Focus: How to Improve Your Fran Time
