*Level 2* At Home CrossFit Challenge Workouts

These are the Level 2 At Home CrossFit Challenge Workouts! Remember, you can modify workouts when needed.

Ultra Speed Cable Rope on Amazon 

 

Week One

Day 1: 20 walking lunges, 10 push-ups, 25 jumping jacks (4 rounds)

Day 2: 10 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)

Day 3: 25 air squats, 10 sit-ups, (4 rounds)

Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes)

Day 5: Rest Day

Day 6: Ten vertical jumps ( crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)

Day 7: Run 1 mile, for time, followed by 100 jumping jacks

“Inside the Box: How CrossFit® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” on Amazon

 

Week Two

Day 8: 10 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)

Day 9: How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 5 push-ups, 10 sit-ups, 15 air squats

Day 10: 20 walking lunges, 50 jumping jacks (4 rounds)

Day 11: Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes

Day 12: Rest day

Day 13: 15 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)

Day 14: Run 1 mile, for time, followed by 100 jumping jacks

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Week Three

Day 15: 15 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)

Day 16: How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 5 push-ups, 10 sit-ups, 15 air squats

Day 17: 30 walking lunges, 50 jumping jacks (4 rounds)

Day 18:  Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes

Day 19: Rest day

Day 20: 15 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)

Day 21: Run 1 mile, for time, followed by 100 jumping jacks and 20 sit-ups

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Week Four

Yes, this final week lasts 9 days. No, I’m not sorry. Because when you’re done, you’re gonna look at yourself in the mirror and say, “I did it!!!” And your muscles will thank you. Remember: Reduce reps if needed, or increase reps if desired! Be ready for Day 30: It’s a doozy!

Day 22: 15-20 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 90 second plank, 90 second side plank (both sides) (3 rounds)

Day 23: 20 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)

Day 24: 100 air squats, 100 jumping jacks for time

Day 25:  Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes

Day 26:  Rest Day

Day 27: Run 1 mile, for time, followed by 30 sit-ups

Day 28: Leap forward (jump as far as you can with both feet) 20 times (3 rounds)

Day 29: How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 10 push-ups, 10 sit-ups, 15 air squats

Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:

*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed
*15 sit-ups, 15 air squats (5 rounds) — or up the reps to 20 each
*150 jumping jacks
*jump rope for 1 minute
*20 vertical jumps
*10 burpees

Great job!!! You’ve done it! If you’ve completed the 30 days, post me a comment and let me know how you did!

Note: I am not a personal trainer or fitness coach. Please check with your medical professional before doing this program.

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Comments

  1. Jeff S. says

    I’m a gym rat who has been seriously giving this Crossfit thing a hard look. The only problem is I can’t afford the fees compared to my current gym. That said, I’m seriously considering it. So, while looking for home/conventional gym friendly crossfit workouts, I came across your site and did day 1 today. Short, but to the point, and boy did it make me breathe. I did the walking lunges with 20lb dumbbells per hand. Great for fatiguing the quads. Thanks for making these available!

  2. Christie W says

    Thank you for the workouts! Curious if they are enough on their own or if I should supplement with additional walking or jogging to achieve weightloss and regain fitness after a pregnancy. Many of the days take just 5 or 10 minutes to complete… I’ve never done crossfit.
    Thanks!

    • says

      It depends on your fitness level. Many people have a regular exercise routine already, and just add these workouts to help boost endurance and strength. Others just do only this program (which is what I’m doing right now) to maintain, and maybe throw in a few extra workouts during the week. Obviously once you get through the first 2 levels, there will be a need to up the ante a bit to keep your body challenged. That’s probably when more weights and things come in. Hope that helps!

      • sandra says

        I am a runner and have loved adding this to what I already do. I run a mile before doing the workout and then run another mile at the end.
        This has been a great addition to my fitness plan.

  3. Kimberly says

    This looks like a great program. I have been looking for an online plan that I could use to supplement my marathon training program. Starting with Day 1 Level 1 today and then will continue with Level 2 next month. Is there a Level 3 plan as well?

  4. Bill says

    Hi, I just started with your Level 1 program. I goofed up and did the first day like this: Ran 1/2 mile, then I did 10 push-ups, then 20 air squats (5 rounds). I was pretty tired after that. Great workout though. I add some crunches and a front plank bit at the end. I am going to do a warm-up prior to doing the WOD you have listed. We have Concept 2 rowers at our gym, so I will start with a 500 meter row, 5 pull-ups, 10 push-ups, 20 air squats, and maybe some jump roping to get going.

    I am a triathlete looking for something like this during the off-season. This looks like fun and is challenging. I will let you know how it goes.
    Day 1 stats: 45 years old, Wt: 218, 6ft 1in. Size 36 pants.
    Goal: Break 200 lbs in by the end of March. Hopefully be in a set of 34′s by then.

    Someone join me on this quest so we can motivate each other.

    All the best,

    Bill in Minnesota

    • greg says

      Hey Bill what are your results? I cruise in at 35 year’s old. 6′ tall and 209#. I am in a 36″ pants and would love to see 34″ again. I will start this challenge tomorrow!

  5. Louise says

    I have never stuck to doing any exercise as I really do not enjoy doing it but your 30 day plan is brilliant I have stuck to it every day and am enjoying the simplicity and variety it gives you. Although my bum really aches !

    I am also following a paleo diet and have lost some weight but most importantly have lost 4% body fat which I am really pleased with. I feel more energised and am noticing positive changes to my body.

    I am planning on sticking with this through to the end of level 2.

    Can you recommend what to do after I complete level 2 as I need something home based as it is not easy to get to a gym or class.

    Have you got anywhere with doing a level 3?

    Thanks again for a brilliant and inspiring challenge.

    Lou

    • radlandon says

      Great job, Louise! I have not started a Level 3 yet…somehow life always gets in the way! Hopefully at some point!

    • Eric says

      Try lengthening some of the circuit days. Instead of 5 rounds of 15 vertical jumps and 10 pushups, repeat that cycle for 5 minutes straight and then take a1-2 minute break. Do that 3-5 times depending on what kind of shape you’re in. I recently started doing that and I’m really feeling it.

  6. Marie says

    I’ve started doing this with some girlfriends in a group on Facebook (don’t worry, I linked back to your bloggy). Having the daily commitment to post the workouts, and then share our success has been really helpful. We’re on Day 9 (2/12), and so far, so good.

    I’m doing mostly this, as I have a busy 21 month old toddler, and it’s much less daunting to know my workout is less than 30 minutes, rather than weights and cardio at the gym.

  7. says

    First of all, I want to thank you for making this available and so very comprehensive for everyone! I just started 1 last night, doubled up and threw a repeat of the first day in with day two this morning and am excited to move on to tomorrow. I am a bit concerned thaat you have not added a 3rd one yet. Do you have an aprox. ETD on that? I would like to get to it by May 31. I am recommending that my followers in my facebook group join me in this challenge. I have linked them to your page (program 1). I am also keeping updates going on any modifications that I do. I don’t know, I would love to see level 3 but if not, I guess I could modify to increase intensity on 1 for June and do the same for 2 in leu of a level 4 in July? Maybe add weights to the same routines or something. Keep us informed of any new deveopement and THANK YOU!

    • radlandon says

      Hi! I’m sorry I don’t have a level 3 yet. I hope to do one in the future, but it just takes too much time that I don’t have! I’m hoping for this summer! Sorry!

  8. says

    Just finished this 30 day trip today! It was great and now I’m onto something a bit harder. . .Thanks for posting this! Its a great intro to crossfit!

  9. dale says

    Love the workout ,I’ve added a few weight training exercises plus tabata after your workout im 45 and the fittest I’ve been in 20 years cheers and hope you do a level 3,ps im doing the tuff mudder in September and this has helped me heaps,Dale

  10. Janelle says

    This challenge looks so good! Starting tomorrow. May supplement these workouts by also doing Turbofire, but we’ll see how I feel after week 1. For everyone asking about what to do after Level 2, there is a home-based Crossfit workout site called Bodeefit. It’s co-ran by Juli of PaleOMG fame. Once you sign up, they send you the next day’s workouts the night before.

  11. Aggie says

    Hey All, I Started this workout 3 days ago. I had to skip the 2nd day workout…. as I ran out of time before work. (I know, excuses, excuses.) But I am really excited to put all effort into this. I have completed Insanity, but I should have stuck to the nutriton plan and gave 100%. Don’t get me wrong, It changed my body, I just feel like I need to up my game!

    Oh yeah, day 1 made me hurt everywhere, and I love it! Thanks so much! :)

  12. ryan says

    Level 2 – Day 15 completed. Barely. Good Lord side planks are my nemesis!!! This is a great workout for anyone thinking of trying it out. 20-30 minutes of doable exercises. I recommend doing box jumps instead of vertical jumps in order to give you something to aim for. Try on and off a deck, stair, bleacher at the park, etc.

  13. Ivonne says

    Hi, so I am almost done with Level 2. Do you have Level 3 yet? What should I do? I love the workout so much!!!!

    • radlandon says

      Hi, Ivonne! I wish I had a level 3, but I don’t yet. I would suggest either making the workouts more difficult by adding reps or looking online for some more challenging workouts like pull-ups or hand stands against the wall. Good luck!

      • Ivonne says

        I looked online, but couldn’t find anything I really liked. Since I will be going on vacation, I’ll just add reps and wait for your level 3!! :-)

  14. Bernd says

    Level 2: check!
    Done. One day late – yesterday was extra workout by moving 2 stuffed server rooms into a new building :-)
    So I completed level 2 today. Since I had just finished level 1 when I started the second round I was totally fit *cough* and “had to up” the reps (mainly pushups). Planks still kill me though. But what’s next? This is kinda addictive ;-)

    Anyway thanks a lot for the compilation!

  15. Brittany says

    I downloaded the wod app that you use with this workout. But I am having difficulties getting the website to sync. Do you have any suggestions for this?

  16. Emily says

    Used level one to kickstart working out again after knee surgery. Used level 2 workouts with my normal workout regiment and am loving the results. I coach gymnatics and feel even stronger when I’m spotting my gymnast. I add rows to a lot of the workouts to even out the push ups an do a lot of weighted lunges! Wish there was a level 3. I’m ready to pump it up again!

  17. Emily says

    Just finished level 1 and 2! I sure am gonna miss these workouts. They were great to add onto my workout as an additional push. Any suggestions or recommendations for more workouts to add to my normal routine? Level 3?!?! Lol
    Thx so much! These were perfect.

  18. Alberto says

    So I’m almost done with level 1 and I’m ready for level 2, but I just thought, what next? What should I do to keep all the progress in check?

  19. Dan says

    Thanks for posting. I started CrossFit this week with a group that has been doing it for a while and it pains me to admit it, but the workouts are a little too hard. What you have here is perfect.

  20. Chanel says

    Super excited you posted this. Unfortunately, due to the expensive fees I just had to cancel my box membership. Reviewing your plan its PERFECT! Its everything in crossfit without stressing the bill. Thank you so much!

  21. says

    Thank you for the routines! I completed day 60 today, and it was fantastic. I have noticed a vast improvement in speed and full-body strength. Much appreciated!

  22. kareem Graham says

    Hello everyone. Thank you for these workouts. Today completed level 2. It feels good. I recommend them to any individual looking to gain strength and endurance. Please me another routine. Thanks.

  23. Christian says

    Fairly fit 19 year old male here. Think there’s anything bad with doing level two immediately and skipping level one?

  24. Garvin says

    Start the Lv 2 30-day program today, loved it. I’ve got a long background in sport and physical activity, having represented Australia at Paralympic level. Now with kids/work/study I don’t have as much time to train as I would like but this workout is perfect.

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