These CrossFit workout routines will allow you to train like the fittest athletes on Earth

Three-time CrossFit Games champion Tia-Clair Toomey gives you her perfect workout to get those quarantine gains. Get ready to sweat!

Posted: May 8, 2020 6:01 PM
Updated: May 8, 2020 6:01 PM

Stuck at home and struggling for motivation to get fit during the coronavirus pandemic? We may be able to help you.

We've asked four CrossFit Games athletes, widely regarded as being among the fittest people in the world, to devise short, sharp workout routines that you can try, without the need for gym equipment or exercise machines.

To master your Russian twists and know your push-ups from your V-ups, watch the videos below.

Visit CNN.com/sport for more news, videos and features

Tia-Clair Toomey (2019 women's CrossFit champion)

Three rounds of three-minute AMPRAPs (as many reps as possible):

20 alternating jumping lunges

10 hand release push-ups

20 V-ups

One-minute rest, then two more sets of three minutes.

Having finished runner-up at the CrossFit Games in 2015 and 2016, Tia-Clair Toomey has since won three consecutive titles, as well as winning weightlifting gold at the 2018 Commonwealth Games in her native Australia.

"At the start of each interval, we're going to start from the beginning again," says Toomey, who recommends working out with music.

"Even if you're five hand release push-ups in and that's three minutes, that's okay, we're going to start from the start and go for 20 alternating jumping lunges."

READ: Diabetic Olympic hopeful Mandy Marquardt adapts to training in quarantine

Noah Ohlsen (2nd at 2019 CrossFit Games)

Five minute "EMOM" (every minute on the minute) of 10 burpees. Do 10 burpees, wait until the minute is up, then do 10 more until five minutes has elapsed. If you can't manage 10, do as many as you can in 30-45 seconds.

Straight into four rounds of:

30 straight leg sit-ups

30 heel touch sit-ups

30 seconds hollow hold

30 seconds Russian twist

One minute rest, then another five minute "EMOM" of 10 burpees.

Noah Ohlsen finished second at last year's CrossFit Games, the ultimate test of physical capability that crowns the fittest person on earth. After four previous top-ten finishes, last year was Ohlsen's first time on the CrossFit Games podium.

"I'm going to show you a few quick, maybe not so easy workout exercises that you can do at home or really anywhere where you have a bit of free space," he says.

"Have fun, get after it, stay safe, stay healthy and stay motivated."

READ: How an Olympic champion is observing Ramadan during the coronavirus pandemic

Katrin Davidsdottir (former CrossFit Games champion)

Four rounds of:

10 down-ups

20 push-ups

30 sit-ups

40 air squats

Two minutes rest after each round.

Katrin Davidsdottir is a veteran of the CrossFit Games having competed in the event seven times, winning in 2015 and 2016 and placing third in 2018.

"Try and hit the same time on the second, third and fourth round as you did on the first, or at least keep it close," Icelander Davidsdottir says of her routine.

"I hope you guys will have a lot of fun with this one, you can do this anywhere. I'm going to be doing this from my garage at home but it can [be] done in the living [room], outside if the weather is nice ... let me know how it goes."

READ: Top pole vaulters compete in their own backyard

Patrick Vellner (2nd at 2018 CrossFit Games)

Five rounds of:

10 push-ups

10 burpees

Then as many jump squats as you can in the rest of that two-minute window.

Repeat the cycle four more times.

Patrick Vellner has finished on the CrossFit Games podium three times, coming third in 2016 and 2017 and second in 2018.

He balances his athletic career with his work as a part-time chiropractor in Nanaimo, British Columbia, Canada.

"[Jump squats] are kind of the meat of the workout," says Vellner.

"Push-ups are going to get your upper body working, the burpees are going to get your heart rate jacked up a little bit and (the squats) are really going to get that leg burn and keep your heart rate high for the rest of the work window.

"It's a great workout, it doesn't need any equipment ... Grab a buddy, challenge them, see who can get the most jump squats done in those five rounds."

Scroll for more content...

Indiana Coronavirus Cases

Data is updated nightly.

Confirmed Cases: 51079

Reported Deaths: 2756
CountyConfirmedDeaths
Marion12019693
Lake5588248
Elkhart353959
Allen2939134
St. Joseph210669
Hamilton1691101
Cass16449
Hendricks1454100
Johnson1340118
Porter82638
Tippecanoe7709
Vanderburgh7276
Clark69544
Madison67464
LaPorte61628
Howard59858
Bartholomew59745
Kosciusko5754
Marshall5449
Noble51328
LaGrange4849
Boone48244
Jackson4783
Delaware47152
Hancock46736
Shelby45425
Floyd40644
Morgan34231
Monroe34028
Grant31826
Dubois3046
Henry30018
Montgomery29720
Clinton2903
White27410
Dearborn25823
Decatur25632
Lawrence25225
Vigo2528
Warrick25029
Harrison21722
Greene19432
Miami1932
Jennings17912
Putnam1738
DeKalb1694
Scott1649
Wayne1546
Daviess15017
Perry14710
Orange13723
Steuben1362
Jasper1352
Ripley1307
Franklin1278
Gibson1202
Wabash1162
Carroll1142
Fayette1067
Whitley1066
Starke1043
Newton10010
Huntington942
Jefferson862
Wells821
Randolph794
Fulton731
Knox710
Jay700
Washington681
Pulaski661
Clay645
Rush613
Posey570
Spencer541
Owen521
Benton510
Sullivan501
Adams491
Brown431
Blackford402
Fountain352
Crawford330
Switzerland320
Tipton321
Parke270
Martin260
Ohio230
Vermillion200
Warren151
Union140
Pike110
Unassigned0193

Ohio Coronavirus Cases

Data is updated nightly.

Confirmed Cases: 64214

Reported Deaths: 3036
CountyConfirmedDeaths
Franklin11724445
Cuyahoga8979393
Hamilton6781207
Lucas2952305
Marion274539
Montgomery244035
Summit2327209
Pickaway222241
Mahoning1928239
Butler182147
Columbiana137860
Stark1214114
Lorain112069
Trumbull104578
Warren97725
Clark80010
Delaware69815
Fairfield66717
Tuscarawas60410
Lake58923
Medina58232
Belmont56922
Licking56812
Miami50631
Portage49259
Wood48851
Clermont4737
Ashtabula44744
Geauga42543
Wayne37253
Richland3715
Allen35641
Greene3439
Mercer29910
Erie27122
Holmes2595
Darke25626
Huron2402
Madison2169
Ottawa17324
Sandusky16015
Washington14620
Ross1443
Coshocton1423
Athens1391
Crawford1385
Putnam13715
Hardin12312
Morrow1201
Auglaize1094
Jefferson1092
Muskingum1001
Union931
Preble901
Monroe8917
Hancock861
Lawrence830
Guernsey823
Clinton811
Hocking809
Williams762
Shelby744
Logan711
Ashland672
Carroll673
Fulton670
Scioto670
Wyandot635
Brown611
Fayette550
Defiance533
Knox531
Champaign511
Highland501
Van Wert471
Perry441
Seneca412
Henry330
Paulding300
Jackson280
Pike280
Adams261
Vinton232
Gallia201
Noble140
Harrison131
Meigs130
Morgan110
Unassigned00
Fort Wayne
Scattered Clouds
73° wxIcon
Hi: 81° Lo: 60°
Feels Like: 73°
Angola
Broken Clouds
72° wxIcon
Hi: 80° Lo: 58°
Feels Like: 72°
Huntington
Broken Clouds
73° wxIcon
Hi: 79° Lo: 58°
Feels Like: 73°
Decatur
Broken Clouds
70° wxIcon
Hi: 80° Lo: 60°
Feels Like: 70°
Van Wert
Broken Clouds
70° wxIcon
Hi: 81° Lo: 61°
Feels Like: 70°
Sunday starts wet, ends dry
WFFT Radar
WFFT Temperatures
WFFT National

Community Events