21 Best CrossFit Workouts You Can Do From Home + 11 Equipment Essentials

Jeff Baldelli
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11 Essential Pieces of CrossFit Equipment

You don’t need a fully equipped, state-of-the-art garage gym to get a CrossFit workout in. In fact, all you really need is a basic understanding of proper form and some hard work. But while you don’t need fancy equipment, it can help you reach your CrossFit goals faster.

MONDAY:

  • Squat 3 sets of 10-20 reps
  • Bench Press 3 sets of 10-20 reps
  • Barbell Rows 2 sets of 10-20 reps
  • Overhead Press 2 sets of 10-20 reps
  • Sled Push 2 sets of 2 minutes each

TUESDAY:

  • Deadlift 2 sets of 10-20 reps
  • Squat Jump 2 sets of 10-20 reps
  • Push Press 2 sets of 10-20 reps
  • Pull Ups 2 sets of 10-20 reps
  • Back Extension 2 sets of 2 minutes each

WEDNESDAY:

  • Power Snatch (full squat) 3 sets of 3 reps
  • Push Jerk 3 sets of 3 reps
  • Box Jump (30-in height) 3 sets of 3 reps
  • Handstand Pushups 3 sets of 5-10 reps

Valor Athletics Power Rack with Lat Pull Attachment

If you are on a budget, and you want to start working out at home with barbell, don’t worry anymore.

Valor Athletics makes a very good value product for the money.

If you have limited space and money, you can also check out their Valor 35KL-BARBELL complete barbell kit at Amazon.

I love seeing families and friends getting into fitness together and this is a great way to do it. If you want to build the home gym of your dreams, check our ultimate guide.

Also, if you want to get into functional fitness, crossfit training and olympic lifting, I recommend taking an online course with a reputable company like CrossFit, and in that course, you will learn how to perform all of these great workouts.

Rogue Alpha Bar & Bumper Set

(10-45 lbs)

The Rogue Alpha Bar and Bumper Sets are one of the best CrossFit bar and bumper sets on the market with a beautiful black zinc finish and attractive Rogue branding. The assembly set is great for CrossFit enthusiasts who want to spend less time assembling equipment and more time using it.

To install the bar in the rack, simply slide your plates into the sleeves, and place the bar on the clips to secure the barbell in place. The clips will work well with Olympic plates but won’t work with spring collars. If you would like to include spring collars, you can install them with the spreader/collar adaptor that can be found here.

The bumpers are great for long-lasting durability. Rogue included a three-prong, rotating design to prevent the plates from touching the contact points on your bumper plate holders. The Rogue Bumpers come in 10, 15, 25, 35, & 45 pound bumper plates.

To get a complete workout at home, you need to get yourself a set of Rogue bumpers. While there are plenty of cheap bumpers on the market…it’s the difference in quality that makes the extra cost worth every penny.

Yes4All Super Cast Iron Kettlebell

The Yes4All Cast Iron Kettlebell is made up of a solid cast iron that is designed to offer excellent durability and strength. These kettlebells are weight-tested and go through rigorous quality checks so that these are consistent in size, shape, feel and appearance.

These kettlebells and come in a variety of weights with smaller increments of weight that are easy to handle without becoming a hassle to keep track of.

The weights are also consistent from one to another.

The 21 Best CrossFit Workouts

The 21 best CrossFit workouts are given below:

Chipper A chipper workout is a combination of a number of exercises with minimal rest in between. For example, a chipper workout may include a set of pull-ups, followed by a set of sit-ups, followed by another set of deadlifts.

Stadium In stadium workouts, you must move across the gym in a zigzag pattern, holding dumbbells overhead, and doing push-ups. As soon as you finish the push-ups, move on to burpees. Continue moving back and forth in this manner, alternating push-ups and burpees.

Fran For the Fran workout, you must complete 21 pull-ups, then 21 thrusters, followed by 21 ring dips, and so on, until you have completed the required number of rounds.

Rogue Gymnastic Wood Rings

Rings are challenging to find. They are a high quality product that can really help build strength and improve your workouts.

Many elite athletes use gymnastics rings for training. They are comfortable to hold and are not distracting from the workout. They also help the ring muscles to build strength that helps maintain posture, balance and good movement quality.

These rings are made of ash wood that is 5/8” in diameter and 4.5” wide. The rings are coated in wood oil to resist warping. They weigh 2.5 lb per hand, and the package includes a ring support and straps to help set the rings up outside.

The product will arrive in a ringed carton. The rings are coated in oil, so they may smell when they arrived. They can be wiped off with a cloth. It is possible to wear gloves to improve comfort.

Marcy Adjustable Hyperextension Roman Chair

This Marcy hyperextension chair has been a favorite among Cross Fit enthusiasts for a while now. It has a sturdy steel frame that can support up to 300lbs, and it has been designed to keep your body in proper alignment throughout the movement. Unlike most machines that provide you with resistance with a weight stack, this chair has a pad that you position on your hamstrings. This allows for added stabilization and prevents you from bouncing around during gravity-driven exercises like the situp or back extension.

The seat has a small embossment on it that helps keep you from sliding around, and the back is pretty wide so that you can spread out as you’re doing leg raises and the likes. It’s also quite minimalistic, so it won’t take up a lot of room in a home gym. The pad also has a thick layer of cushioning that’s great for absorbing the impact that a lot of people feel in their back. The chair comes with four adjustable positions, so you can really customize the type of exercise you do.

Concept2 Model D Indoor Rowing Machine

No, exercise does not have to be boring cardio. There are a variety of workouts to get you moving and make it fun to get in shape. Try a combination of workouts that switch up your body’s muscle groups with each exercise. For example, circuit training helps keep you active and on your feet; CrossFit is a combination of strength training and cardio; and yoga is an effective stress-reducer that also gets you moving.

CrossFit includes a resistance-training regimen with cardiorespiratory conditioning. Resistance training develops muscular endurance, while introducing your body to a broad variety of exercises. You will gain strength and endurance in a 30-minute class. Pedal through 15 to 20 minutes of interval training on the indoor-bike by spinning through various gears at a steady work rate.

The indoor rowing machine provides a low-impact, high-intensity low-impact workout. The mechanism and resistance settings of the rower are adjustable with pulling speed to work large muscle groups. Shorten the stroke length by pulling the chain faster. Reverse direction by pulling the chain slower.

Rogue Flat Utility Bench 2.0

Transformers: The Last Knight movie may not be the choicest of all the movies that you can watch but it does bring in the concept of robot versus humans or artificial intelligence which is always interesting. So it was no surprise that when I was browsing CrossFit forums looking for ideas to jog my memory I saw the name of the movie and asked if there’s a workout that I could do in honor of the movie.

The response was an emphatic yes and this is what I saw in one of the CrossFit threads:

CrossFitters, what is your favorite workout? We love to compare and talk about how we’d do against the “gladiator” bots.

For me (22, 225lbs), I’d feel very confident taking on a bot.

What do you’re fellow crossfitters say?

So I saw the name of the Rogue Flat Utility Bench 2.0. The first thing I thought was, how can a bench hurt a robot? A robot is just an arrangement of electronics and moving parts, so I searched for why the flat utility bench is a must in this workout and I found this:

Workout of the Day: “Gladiator Bots”

Rep Fitness 3 in 1 Wood Plyometric Box

The Rep Fitness 3 in 1 Wood Plyo Box is a quality piece of equipment that is great for upper-body plyometric and metabolic conditioning. The 3-dimensional surface with 1-inch hand holes and 2-inch foot holes makes for a versatile training option.

You can use this box for box jumps, split jumps, or step-ups. Do the step-ups or box jumps and occasionally you can do chin-ups or ring rows to really make things challenging for your upper back.

WOD Nation Speed Jump Rope

The CrossFit community works out hard and inspires hundreds of thousands of people to get in shape and be healthy. Unfortunately, most people don’t live near a box to participate in CrossFit. If that’s you, you’re in luck. This accessory is the perfect solution for a home CrossFit gym. Each rope is made from high-quality materials, and the company will even re-spool it with a different color for you. Wod Nation wants to empower you to start your own CrossFit group with its rope. It can be used with a box, a wall, or with a partner. It is great for metabolic conditioning, speed work, and agility training.

Valor Fitness Sisal Climbing Rope

The Perfect CrossFit accessory for pull-ups, push-ups, sit-ups and more, this is designed with comfort and efficiency in mind. It features a dual-sport design that’s great for the comfort and efficiency required on CrossFit routines. It is sturdily constructed and won’t lose its shape or fray when being used regularly.

With a length of 15 feet, you can use it for a variety of exercises in your home. You do not need to drill holes into the walls of your house, so you’ll have far less to clean up after your workouts. The powder coat finish is designed to resist chipping and scratching.

When you buy the Valor Fitness Sisal Climbing Rope, you receive a variety of different accessories with it. It comes with two carabiners, so you can use it comfortably for pull-ups or for more traditional circuit training. It doesn’t hurt or strain your wrists, either.

Made out of 100% sisal fiber, this rope is designed to last for years. You don’t have to worry about the fiber degrading and it snapping while you’re working out. The total weight is pretty light, so it’s easy to fold up and store for later.

Top 14 Best CrossFit Workouts and WOD’s You Can Do at Home

You may balk at the thought of spending the money to join a CrossFit gym, but you don’t need expensive equipment or a professional trainer to get the benefits of a program like CrossFit. Many workouts don’t require anything but equipment that you already have, and you can change up your routine to keep things interesting. This video shows the basics of good form for each exercise you’ll see in a CrossFit session, and the American Council on Exercise breaks down what every WOD does for your body. The most difficult part is getting started, but this is a way to make sure you’re doing exercises correctly.

Dirty Thirty WOD

This complete CrossFit workout is a grueling 30-minute superset workout that will take you from start to finish in less than half an hour. The three exercises include: 10 pull-ups, 100-meter sprint, and 30 GHD sit-ups.

Here’s how to do it: Do 10 pull-ups, sprint 100 meters, and then do 30 GHD sit-ups. Try to do the entire thing as quickly as possible. This will help you lose weight fast, but it will also help you improve your cardiovascular endurance and build muscle.

The reason why this workout is so effective is that it’s a tough and succinct way to put the three main elements of fitness to good use. The sprinting will improve your cardio endurance, those pull-ups will help improve your upper body strength and endurance, and the GHD sit-ups will help improve your core strength.

Combining the three elements into a single workout is a sure-fire way to get the maximum fitness benefit out of your time training. You can do it right at home and start seeing results in as little as 7 days.

To get the results you want, make sure that you do the workout a minimum of 3 days a week for at least 30 minutes a day.

Workout 18.3 WOD

  • Pullup – AMRAP in 20min – 2 rounds of: 9 pullups, 135lbs squats, 19 Kb swings (53lbs)
  • Rowing: As Many Reps As Possible in 5 mins
  • Row Calories – Rest 30 sec
  • Row Calories – Rest 30 sec
  • Row Calories – Rest 30 sec
  • Row Calories
  • Row Calories – Rest 30 sec
  • Row Calories
  • Row Calories – Rest 30 sec
  • Row Calories – Rest 30 sec
  • Row Calories – Rest 30 sec
  • Row Calories
  • Row Calories – Rest 30 sec
  • Rower 30 sec rest

Dallas 5

One of the most popular best-sellers is the Dallas 5K training plan. With it, you get 5K training instructions and a customized 5K schedule. It also consists of 2 5K training eBooks: the first that covers the physical aspects of training, and the other that has a training schedule.

This is great if you want to do the training on your own. However, if you have the option, you can also consider classes and meet up with other runners through local fitness clubs.

If you want to save some money, it’s possible to save a few dollars by checking out the Kindle version of the eBooks. These are available right on the app itself.

Fight Gone Bad

This is an AMRAP set of five rounds. In each round you fight as hard as you can for 20 seconds, rest for 10 seconds, and then switch to a different exercise. You’ll do a total of five rounds of each of these ten exercises.

Fight Gone Bad Video instruction on how to do Fight Gone Bad.

Exercises:

  • Wall-ball
  • Box Jump
  • Push Press
  • Sumo-deadlift High-pull
  • Row for calories
  • Jerks
  • Back Extension
  • Chest-to-bar Pull-up
  • Deadlift

Josie

Josie Justus is a personal trainer and a CrossFit enthusiast. She is the face of CrossFit Happy Valley! As a personal trainer, Josie specializes in CrossFit as a comprehensive workout program.

When it comes to staying fit, it is important to have a program that is designed for your body so that you do not end up weakening your body but instead, strengthen it.

Josie believes that a decent workout is about working the body to capacity daily.

Below is a list of some of the CrossFit workouts which Josie recommends. If you are looking for a complete workout plan, check out Josie’s book “CrossFit Happy Valley”.

  1. “Assault Bike” is one of the favourite CrossFit Workouts among others. It is a great workout for your legs and butt.
  2. “Box Jumps” is an exercise that builds strength, speed, and agility. It works your legs and your hips.
  3. The “Barbell Clean” is one of the best CrossFit workouts as it makes you competent. It works your legs and shoulders.
  4. “Barbell Push Press” is a great CrossFit workout. This workout brings your shoulders, core, hands, and legs into play.

Kelly WOD

Sets: 1

Reps: 5

Rest: 90 Seconds

Tempo: 4010

Push Press

Sets: 3

Reps: 5

Rest: 90 Seconds

Tempo: 3011

Row

Sets: 4

Reps: 5

Rest: 60 Seconds

Tempo: 2011

Hanging Leg Raise

Sets: 2

Reps: 10

Rest: 60 Seconds

Tempo: 1011

Floor Press

Sets: 3

Reps: 5

Rest: 90 Seconds

Tempo: 4011

Jump Rope

Sets: 1

Reps: 100

Rest: 60 Seconds

Tempo: N/A

Bodyweight Glute Bridge

Sets: 1

Reps: 50

Rest: 60 Seconds

Tempo: 30X1

Kettlebell Swings

Sets: 1

Reps: 30 (each side)

Rest: 30 Seconds

Tempo: 2X1

Rowing Sled Drags

Sets: 3

Duration: 60 Seconds

Distance: 25 Yards

Tempo: N/A

Diane WOD

The CrossFit workout Diane, named after the former gymnast, is a workout that targets your shoulders, back, arms and legs. Diane WOD was brought to the CrossFit community by the former coach Greg Glassman.

How do you perform the CrossFit workout Diane?

The CrossFit workout Diane can be done as a workout with our without equipment, with dumbbells and a barbell or with just a barbell.

Let’s start with the barbell option first which will be known hereafter as the classic version of this workout.

Classic Diane WOD

This version of Diane works the following muscle groups:

The main part of the CrossFit workout Diane is divided in 5 rounds of 20 reps for each exercise:

  • Barbell Squat
  • Deadlift
  • Suitcase Deadlift
  • Press
  • Push Press

After 20 reps for one exercise, you will rest and go on to the next exercise for 20 reps and so on until you complete the whole program.

The Barbell Press Works Your Shoulders

The Push Press works your legs and shoulders.

There are many variations of the Diane WOD.

Dork WOD

The internet is filled with workouts. Some of them are just a few moves or bursts of exercise, while others are a full-blown workout. Whether you are doing CrossFit or not, there are certain moves that just lend themselves to dorkiness. So you may want to start doing them in isolation.

But that’s not the only reason these are the best CrossFit workouts you can do at home. While these movements may be entertaining, they improve your strength. Plus, you can try them all for free with the quick videos included here.

This article includes a wide range of exercises. It is for those of you who would like to get an idea of what you can do with the CrossFit training. You can skip around or just focus on your favorite movements.

If you are a beginner, you may want to take a few of these easy workouts back to back. You might also want to check out The Complete Crossfit Equipment we’ve put together.

Spoiler alert: these aren’t your dad’s workouts. They’ll help you get stronger, tougher and help you meet your fitness goals faster.

Liam

I’m not even going to begin to tell you that I can do a muscle up, handstand pushup, or any other fancy movement in CrossFit. I can’t, because I can’t. I’m not that strong.

But I still love all of the benefits that come from CrossFit. We can all appreciate the sense of community that has grown out of CrossFit workouts, and the way the sport has helped many people get both physically and mentally in shape. These 21 CrossFit workouts from home are a great tool for anyone who wants to give CrossFit a shot but doesn’t have access to a gym or the mobility to leave the house.

Yes, all of them can be done from home!

Burpees – This classic CrossFit exercise is well known for a reason-it’s effective. The body-weight exercise is a full-body workout that works the chest, arms, back, and abdominals.

Helen

Helen draws upon the legendary Greek storyteller Homer’s epic works. The WOD is a partner workout, and your goal is to complete 20 reps total as a pair.

To start, pick a weight for each partner that equals around 50 sit-ups. You’re going to switch off two reps on, then two off.

To perform the movement, begin in a sit-up position with your feet together. Your partner stands at your shoulders and puts his or her hands around your waist. He or she will count to three on the first set, and you’ll simply hold the position until your partner counts to three, then swap positions. During the second set of reps, each person repeats the sit-ups as soon as the person to his or her left begins to sit up.

When you are done, each person’s sit-ups will equal 20 of the 50 total reps that you need to do.

Fran

Murph

This WOD is likely named after Lieutenant Michael “Murph” Murphy, an American platoon commander who was killed in combat in Afghanistan on June 28, 2005. He was part of Operation Enduring Freedom (OEF) in Helmand Province, Afghanistan. As part of Operation Enduring Freedom, there was an ongoing U.S. effort by the U.S. military, along with the Afghan forces against the Taliban.

Murphy was killed when he was out between two small outposts and attacked by enemy combatants outnumbering his 12-man team. He is credited with single-handedly fighting off the Taliban forces before getting killed by enemy fire.

Murphy was awarded the Congressional Medal of Honor for his actions. His name has since been honored by the U.S. Army Rangers, also known as the 75th Ranger Regiment.

This fitness challenge was created in his honor.

Start this WOD with a 2-mile run, then:

  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air squats

Followed by another 2-mile run.

Step 1: Perform a 2-mile warmup to loosen up.

Del

"It's not the daily increase, but daily decrease. Hack away at the unessential."

~ Bruce Lee

In order to become extremely good at anything, you will need to practice for a long time. As Malcolm Gladwell espouses it takes roughly 10,000 hours of practice at something to become an expert.

It is in these hours spent of deliberate practice that you learn all the techniques and nuances of whatever skill it is you are learning. In today's world, where people are becoming more and more busy, it is hard to find the time needed to really excel in the things you find interesting. This is true for everything from cooking and playing an instrument to learning an athletic pursuit.

As a cross-fitter, you obviously love working out. If you have an hourly or daily goal or routine, you may find that there are days that you are rather nonchalant about it. This can be devastating to your progress because you might have a day where you are really feeling it and getting into the zone. Think of your last great yoga class or punching through a new personal record in weightlifting. After that session, you may be eager to put those clothes back on and get back to your practice.

Barbara

Barbara is probably one of the most refreshing and fun-looking WODs around. It’s one of the few WODs that actually makes you sweat.

Barbara was one of the most popular CrossFit Open workouts, and hence the 13.3, 14.3, 15.3, and 16.3 groups started posting their results.

Barbara is a combination of strength and rope climbing reps. You have to count for the pull-ups though. This is where a lot of people mess up.

You have to remember that you can’t do double-unders and let the rope fly! This puts undue pressure on your shoulders.

We have seen numerous people who shoulder injury because of a poor set-up position. So, get properly warmed up. If you are new to double-unders, you will not be able to finish the workout without a spotter.

In the warm-up, you should practice double-unders on your knees until you have a good handle of your legs. Also, focus on maintaining a solid chest.

7 CrossFit Workouts for Beginners without Equipment

These beginner CrossFit workouts are simple, straightforward and doable. They focus on functional, compound strength moves, and will introduce you to the basics of CrossFit workouts, like box jumps, goblet squats, kettlebell swings, and pushups.

They are easier-than-beginner workouts, but still challenging, and they’re designed to improve your footwork and cardio, endurance, and explosive strength.

Bert

| Posted on : November 30, 2014 | Best CrossFIt Workouts From Home | By : Bert Heffernan

The 21 Best CrossFit Workouts You Can Do from Home

Check back regularly for more fitness and weight loss tips from our resident fitness and nutrition experts, and be sure to follow Bert on Google+!Did you find this informative? Be sure to share it on Facebook, Pinterest, or Twitter. You never know who might find it useful.

Infographics and article updated by Bert Heffernan on 06/27/2015.

The 21 Best CrossFit Workouts You Can Do from Home + 11 Equipment Essentials

The most influential CrossFit mindset is OPTIMAL FITNESS. CrossFitters are always striving to become higher and higher in terms of fitness capability. read more

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Griff

Griff 21s is a superset that works your shoulders and abdominals. It will also work your grip and lats and engage your core.

Start in a pushup position, your arms and body should form a straight line. From this pushup position, do two pushups. Next, begin laying face down on the ground. While lying face down, bring your right elbow to the left knee and then repeat with the left elbow to the right knee and repeat this for the duration of the exercise.

Do 21 reps and switch arms, doing another 21 reps. This may not sound like much, but it is a great core exercise.

Superman

Stand with your feet shoulder width apart. Then bend forward at the waist, placing your hands on the floor. Your head should be between your upper arms and your body should be straight.

Engaging your core, lift and extend your arms, pointing your hands at the ceiling. Keeping your arms straight and your knees straight, stand up.

This will work your shoulders, core, and legs.

Toe to Bar

Grab a pullup bar and extend your arms fully. Then step up onto the board with both feet. This will help you build leg strength. You can even do this in front of a doorway or a high table and step up into the bar. This will work your legs, glutes, and shoulders.

CrossFit Games Open 12.1

10 minutes AMRAP of:

  • 2 Overhead Squats
  • 3 Handstand Push-ups
  • 5 Cleans
  • 7 Front Rack Lunges
  • 10 Toes to Bar

Get 12.1 Workout Here

CrossFit Games Open 12.2

This workout begins with the athlete standing under the pull-up bar. At the call of 3…2…1… begin performing the cadence of your choice until the barbell is locked out overhead. After the completion of the pull-up, the athlete will then advance to the dumbbells and complete 1 rep per arm, alternating arms each rep, for the next 3 rounds.

The next 4 rounds of this workout will be completed until 12.2 is completed. Each round consists of 100 double-unders and 12 snatches. Every time an athlete completes a double-under they must advance their weight by 15 lbs. Once the advance is completed, the athlete must complete the snatch.

The final round consists of 100 double-unders and a max-effort 2 minute snatch where the athlete is allowed to advance their barbell at any time during the 2-minute window.

Get 12.2 Workout Here

CrossFit Games Open 12.3

Terry

Terry Hollands got hooked on CrossFit by watching the early CrossFit Games in 2008. Living and training in Australia, Hollands didn’t have access to a CrossFit affiliate so he developed his own home CrossFit-style workouts using equipment readily available in his home gym. After the 2008 CrossFit Games, he went to train at SuperFit, the first affiliate in Australia, where he was asked to join their affiliate team. He was also asked to coach, and has since traveled to gyms in the US to give seminars.

In 2012, Hollands was diagnosed with ALS. ALS is a motor neuron disease that progressively takes over muscle control. Hollands is restricted to only a few movements now. He’s currently completing his PhD in Physiology and Pharmacology. He still trains, albeit with restricted movement, but what’s even more impressive is that he has moved from the CrossFit Games to the Reebok CrossFit Games.

In 2012 Hollands and his buddy Ben Bergeron competed in the CrossFit Open. They finished 14th worldwide out of 36,500 people. In 2013 Hollands competed in the San Diego Regional and took 6th place. Then, he and American Ben Smith went on to compete in the 2013 Reebok CrossFit Games.

Capoot

Brenton Hero WOD

For time:

  • 21 Thrusters, (95 lb/65 lb)
  • 21 Chest-to-bar Pull-ups
  • 21 Thrusters, (95 lb/65 lb)
  • 21 Burpees
  • 21 Thrusters, (95 lb/65 lb)
  • 21 Chest-to-bar Pull-ups
  • 21 Thrusters, (95 lb/65 lb)
  • 21 Burpees
  • 21 Thrusters, (95 lb/65 lb)
  • 21 Chest-to-bar Pull-ups
  • 21 Thrusters, (95 lb/65 lb)
  • 21 Burpees
  • 21 Thrusters, (95 lb/65 lb)
  • 21 Chest-to-bar Pull-ups
  • 21 Thrusters, (95 lb/65 lb)
  • 21 Burpees
  • 21 Thrusters, (95 lb/65 lb)
  • 21 Chest-to-bar Pull-ups
  • 21 Thrusters, (95 lb/65 lb)
  • 21 Burpees

Riley

What it does: “Kipping pull-ups is a skill that helps build explosive power for CrossFit,” Denaro says. “It helps improve your ability to get over any bar, in any condition.”

How to do it: Get in a dead hang from a pull-up bar. Then, pull yourself up explosively while tapping your chest.