Take your bodyweight exercises to the next level with a weighted vest and these workouts.

The weighted vest I purchased several years ago remains the best fitness-related purchase I ever made.

I’ve always loved calisthenics exercises but found that after years of doing them, I had reached a point where I was beginning to plateau.

You can only do so many push-ups and pull-ups.

At the gym, I tried a belt with plates. It was awkward and uncomfortable. And when I wasn’t in a gym, I didn’t have anything to add weight to my bodyweight training.

Then I bought my weighted vest and it changed my training forever.

I travel with it. I work out at home with it. Whether your goal is to build muscle or lose weight, a weighted vest should be in your arsenal.

Here are ten CrossFit weighted vest workouts.

Angie
Murph
Riley
Gunny
Bambi
Bondy
Rene
Regionals 10.2
Celiz
Hard Cindy

Remember to partition reps as needed and use an amount of weight in your vest that’s on par with your ability level.

For optimal progress, perform the workouts with more weight and within less time over several weeks.

Workout #1 (Angie)

For time:

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

Partition repetitions as necessary. For example, do 4 sets of 25 on each exercise.

Workout #2 (Murph)

The Murph workout, named for Lt. Michael Murphy, is the most well-known weighted vest workout and CrossFit hero WOD. It’s typically done on Memorial Day by people all over the world.

For time:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Partition repetitions as necessary. For example, do 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.

Workout #3 (Riley)

For time:

1.5 Mile Run
150 Burpees
1.5 Mile Run

The workouts calls for a 20-pound weighted vest. Partition the burpee reps as necessary.

Workout #4 (Gunny)

For time:

1 Mile Run
50 Push-Ups
50 Sit-Ups
1 Mile Run
50 Push-Ups
50 Sit-Ups
1 Mile Run

The workout calls for a 50-pound weighted vest, but adjust as necessary.

Random workouts are good for trying new things but you need a plan to make real and measurable progress (see below).

Workout #5 (Bambi)

3 rounds for time:

800 Meter Run
40 Air Squats
30 Walking Lunges
20 Burpees

Workout #6 (Bondy)

As many rounds as possible (AMRAP) in 20 minutes:

6 Pull-Ups
11 Burpees
24 Sit-Ups

Workout #7 (Rene)

7 rounds for time:

400 Meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

Workout #8 (Regionals 10.2)

As many rounds as possible in 10 minutes:

5 Pull-Ups
10 Push-Ups
15 Air Squats

Workout #9 (Celiz)

For time:

1 Mile Run
75 Hand Release Push-Ups
75 Air Squats
1 Mile Run
75 Sit-Ups
75 Box Jumps

This one is a suckfest. Wear a weighted vest or a ruck sack.

Rangers lead the way!

Workout #10 (Hard Cindy)

As many rounds as possible in 20 minutes:

5 Pull-Ups
10 Push-Ups (Feet Elevated)
15 Squats

Frequently Asked Questions

What weight vest do CrossFitters use?

Most CrossFitters use plate carriers instead of more traditional weight vests. For example, participants at the 2016 CrossFit Games used a 5.11 plate carrier during the Murph workout.

The weight prescribed for most CrossFit workouts with a weight vest is twenty pounds for men and fifteen pounds for women.

Are weighted vests good for workouts?

Weighted vests are a phenomenal tool to add to your training. A weighted vest places a heavier load on your body while performing resistance training or cardio.

For resistance training, this added weight will lead to greater muscle growth by the added stress it places on your muscles.

For cardio, the weight will help your body adapt to the stress being placed on it and make it much easier for you to do without the weight. The extra work you have to do to move the added weight will also burn more calories.

For the best results, try our weighted vest workout program.