At-Home Workouts for Covid-19

Pat Barber Covid-19, WUWO

These are uncertain times for us all.

We work with CrossFit affiliates around the world, several of which have temporarily closed their doors because of Covid-19. When they asked us how they could keep their communities healthy with online or virtual coaching, we decided to create bodyweight versions of all of our programming. And that’s what we intend to do until social distancing is no longer necessary.

If this hasn’t impacted your community yet, it’s only a matter of time.

As we learn more and gather more information, we’ll definitely share resources or tips to help you weather the storm.

In the meantime, we’d like to offer everyone free at-home workouts that you can pass along to your people.

You can run at-home workouts in a variety of ways.

You could host group Zoom/Skype calls and offer coach-led classes.

  • If you do this, be sure to educate your members on how to use the platform of your choice. Someone might skip the workout because they’re nervous that you’ll see them work out in their messy living room. Teach people how to log-in, blackout their screen, etc. The less friction people feel with the platform, the more likely they are to actually use it.
  • Here’s Zoom 101 for Gyms and Coaches

You could offer personal training type of sessions, very 1:1, via Skype/Zoom.

What we’re suggesting is to divide your members amongst your coaching staff and then text them the at-home workouts.

Here’s how that would look:

  • Coach Jenny gets everyone whose last names begin with A – F, Coach Steve gets G – N, etc.
  • Every day, they INDIVIDUALLY text each person. This is not a mass text, group thread, or mass email. You send each member a personalized text message saying, “Here’s the workout. Here are the videos that will demonstrate the movements. Here are the scales/subs for you (individualize this). And here’s what YOUR goal should be for the day (again, this is personalized). (If you can work-in the “why” behind the workout that’s specific to them, that’s awesome sauce.) Text me your results. If you’re not up for working out today, when would you like me to check-in? Tomorrow?”
  • You can share these results to your private Facebook group for members, etc.

We like this process because:

  • It’s simple and easy. Everyone knows how to text.
  • It gives coaches a daily touch-point with every member, which is an opportunity to see how people are feeling, get feedback on how you could serve your community more, send people more information and resources, and so on.
  • It makes people feel like you’re taking care of them. Which you are.

Remember: The service you provide, as a coach, isn’t tied to a specific space or a specific set of equipment.

People can download all sorts of workout apps or videos these days. If they wanted a fitness instructor at the front of the class, shouting at them through the screen, they could have that for free or for very cheap. That’s not what you’re providing them. You’re not a group fitness instructor. COACH them.

As the coach, you’re going to make or break this process.

It’s up to you to show up and serve your community to the best of your ability.

At-Home Workouts
Each workout is bodyweight or low load. You can use gallons of water, laundry detergent jugs, or other objects you find around the house.

To make things super easy on you and your people, we’ve also included movement demonstration videos. That way, there’s no confusion over things like “Barbell Wipers” or “Hip Flows” or “Sumo Squats.”

(Members of WUWO: We’ll also send you a daily video that’ll go deeper into each workout.)

This list will be updated weekly:

We’re all in this together.


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About the Author
Pat Barber

Pat Barber

You might know me from the CrossFit Games, where I’ve competed since 2008, but I have also been the Head of Coaches Development for one of the largest CrossFits in the world. I have the honor of being one of the few L4 coaches, and I still love teaching L1s and L2s for CFHQ (I’ve put about 15,000 coaches through their L1’s). I'm husband to the most wonderful woman in the world, and a father who loves surfing, Magic: The Gathering, knife making and good coffee.

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