Can’t Make It to the Gym? Here’s How to Modify WODs with Everyday Alternatives
Whether you're traveling, juggling a packed schedule, or sidelined by weather or life, missing a day (or several) at your gym can feel frustrating. But the beautiful thing about CrossFit is its adaptability and focus on functional fitness—training that mirrors real-life movements.
Here’s how to modify WODs using everyday alternatives, so you can stay on track whether you’re able to make it into a gym or not.
1 | Adjust Your Mindset: Something is Always Better than Nothing
Many CrossFitters are wired to go all-in or not at all. But when you're away from your routine, perfectionism can backfire. Remember: consistency trumps intensity in the long game of fitness. A single efficient, 15-minute bodyweight session in your garage or hotel room can help you maintain momentum, both physically and mentally.
2 | Core Principles for Modifying WODs
Before jumping into alternative movements, let’s define how best to scale and substitute:
Match the movement pattern: If your WOD calls for barbell thrusters, substitute a similar compound move like goblet squats with a backpack or squat-to-press using a water jug.
Preserve the intensity: Whether it’s an AMRAP or an EMOM, focus on maintaining the workout’s intended stimulus, even if you’re changing the movements.
Scale to your abilities: Can’t do double-unders? Replace them with mountain climbers or jumping jacks—something that keeps your heart rate up for the same duration.
3 | Staying Motivated Without the Box
One of the best parts of CrossFit is the community—people cheering you on, pushing through tough workouts together. Alone in your house, it’s easy to lose that motivation. Here's how to fight back:
Set a timer: This helps create urgency and keep intensity high.
Use a whiteboard or notebook: Write your WOD and record your scores. Tracking progress is just as motivating at home.
FaceTime a friend: Do a WOD together virtually for accountability and fun.
Join online programming: Many CrossFit gyms and coaches offer remote workouts that require minimal equipment.
4 | Everyday Items to Use in Place of Equipment
Your home, hotel, or even a park offers plenty of makeshift gear for varied and effective training:
Dumbbells or kettlebells → Backpack filled with books, water jugs, bags of rice
Barbell → Heavy broomstick for mobility work, loaded duffle bag for deadlifts
Pull-up bar → Sturdy tree branch, door-mounted pull-up bar, or table rows
Plyo box → Park bench, stairs, sturdy coffee table
Rower → High knees, jumping jacks, shuttle runs, burpees
5 | When You’re Really Tight on Time
If you're in between meetings or caring for kids, quick WODs are a great solution:
Tabata squats: 20 seconds on with 10 seconds rest for 8 rounds.
5-Minute burpee test: As many burpees as possible in 5 minutes.
Deck of cards workout: Assign a movement to each suit and flip cards for reps.
Even five minutes of intense effort is enough to improve mood, metabolic health, and mental focus.
6 | Recovery and Mobility Still Matter
When you're not getting coached through movements, your risk of poor form and subsequent injury can increase. Add 10–15 minutes of mobility work daily to keep your joints happy:
Use a lacrosse ball or foam roller on tight spots.
Practice couch stretch, pigeon pose, and thoracic spine openers.
Include dynamic warm-ups before and cool-downs after each WOD.
7 | Nutrition: Don’t Let the Wheels Fall Off
Being away from your normal routine can trigger a cascade—missed workouts, poor food choices, and late nights, to name just a few. To stay on track:
Plan your meals like you would your WODs.
Hydrate constantly, especially when traveling or exposed to different climates.
Supplement smartly, and consider adding protein shakes or greens powders to fill gaps when your routine is inconsistent.
8 | Example: Modifying a Classic WOD
Let’s take the benchmark WOD “Cindy”—a 20-minute AMRAP consisting of 5 pull-ups, 10 push-ups, and 15 air squats.
Modified Home “Cindy”:
5 table rows (lie under a sturdy table, grab the edge, and row your chest to it)
10 incline push-ups (hands on a chair if regular push-ups are not in your skillset)
15 air squats (no change)
You can add a weighted vest or wear a backpack loaded with books during the workout to increase the challenge.
9 | Sample At-Home WODs Using Common Objects
Here are a few go-to options you can start using during travel days or any day you can’t make it into the gym.
Backpack AMRAP (15 Minutes)
10 backpack thrusters
15 backpack swings (like a kettlebell swing)
20 backpack deadlifts
Stair Sprint EMOM (10 Minutes)
Minute 1: 30 seconds stair sprints, 30 seconds rest
Minute 2: 20 air squats, 10 push-ups
Alternate until time is up
Bodyweight Chipper (For Time)
50 Air Squats
40 Walking Lunges
30 Sit-Ups
20 Push-Ups
10 Burpees
Repeat for two to three rounds to increase the intensity.
10 | Remember: Fitness Is Portable
The ability to adapt, modify, and stay committed in the face of change is the essence of functional fitness. Whether you're in your living room, a hotel hallway, or a park, you can keep up with your training.