Top 20 Bodyweight WODs for CrossFit

Top 20 Bodyweight WODs for CrossFit

Ditch the kettlebells and barbell for a change.  This is a list of 20 bodyweight WODs you can do anywhere you have a pullup bar, a box, and a jump rope.  Great for CrossFit, conditioning, or as a way to switch up your training. If you'd like to stick with the weight - browse more WODs in our WOD database.  

1.      “Mary” WOD

20min AMRAP

5 Handstand Push-ups

10 Pistol Squats

15 Pull-ups

2.      500 Double Unders for Time

500 Double-unders for time

At beginning of each minute, do 3 Air Squats

3.      Hero WOD “J.T.”

21-15-9 reps of:

Handstand push-ups

Ring dips (or alternate)

Push-ups

4.      The Hotel Room WOD

20 Rounds for Time:

5 Push-ups

5 Air Squats

5 Sit-ups

5.      200 Air Squats

For Time:

200 Air Squats

6.      “Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

7.      Gymnastic Conditioning

3 Rounds for Time:

10 Handstand Push-ups

Run 200m

8.      Countdown by Burpees

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:

Burpees

Sit-ups

9.      “Annie”

50-40-30-20-10 Reps of:

Double-unders

Sit-ups

10. Reverse Pyramid WOD

50 Sit-ups

40 Push-ups

30 Box Jumps (24” / 20”)

20 Pull-ups

10 Bench Dips

40 Sit-ups

30 Push-ups

20 Box Jumps (24” / 20”)

10 Pull-ups

30 Sit-ups

20 Push-ups

10 Box Jumps (24” / 20”)

20 Sit-ups

10 Push-Ups

10 Sit-ups

11. Gymnastic Fantastic

3 Rounds for Time:

10 Muscle-ups

10 Forward Rolls

20 Pistol squats, alternating

Handstand walk 20 yards

12.  “Cindy”

20min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

13. Gymnastic Stamina WOD

21-18-15-12-9-6-3 Reps of:

Handstand Push-ups

L Pull-ups

14. 20 Minute EMOM

Minute 1: 15 Push-ups

Minute 2: 10 Pull-ups

Minute 3: 15 Sit-ups

Minute 4: 20 Lunges

15. Cardio WOD

8 Rounds for Time:

Run 400m

Rest 90 seconds

16. Muscle-ups for Time

For Time:

30 Muscle-ups

17. 10 to 1

Round 1 will be 10 burpees and 1 pull-up, and so on. 

For time:

10-9-8-7-6-5-4-3-2-1 Burpees

1-2-3-4-5-6-7-8-9-10 Pull-ups

18. Hero WOD “Murph”

1-mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-mile Run

19. Tabata Something Else

32 intervals of 20 seconds of work and 10 seconds of rest.  Each movement has 8 rounds.

Tabata Pull-ups

Tabata Push-ups

Tabata Sit-ups

Tabata Air Squats

20. Leg Burn-out

3 Rounds for Time:

100-ft Walking Lunge

50 Air Squats

50 Hip Extensions

Wrap Up

Give this list a go next time you’re looking to focus on bodyweight movements, or wanting something different.  If you’re every on the road or stuck in a hotel, this list of bodyweight WODs will also serve you well.  

 


WOD Fever

Motivation. Information. Preparation.

We want to make every WOD your best WOD.  

WOD Fever represents CrossFit athletes, weightlifters, bodybuilders, and anyone who has a "workout of the day".  Join our community and follow us for more WOD BOD Interviews, fitness news, training tips, and deals on gear.  


Liquid error (sections/article-template line 48): Could not find asset snippets/relatedblogs.liquid

5111 comments

  • https://www.surveyking.com/survey/z3q9h
    https://www.surveyking.com/survey/5d35o
    https://wall.famewall.io/korku-seans-son-ayin-izle
    https://filmfreeway.com/JurassicWorldRebirthizle-TurkceDublajTekParca4k1080pFullHD152
    https://filmfreeway.com/F1izle-TurkceDublajTekParca4k1080pFullHD957
    https://filmfreeway.com/GecenYazNeYaptiginiBiliyorumizle-TurkceDublajTekParca4k1080pFullHD725
    https://filmfreeway.com/EjderhaniNasilEgitirsinizle-TurkceDublajTekParca4k1080pFullHD338
    https://filmfreeway.com/Eddingtonizle-TurkceDublajTekParca4k1080pFullHD
    https://filmfreeway.com/OhHiizle-TurkceDublajTekParca4k1080pFullHD
    https://filmfreeway.com/TheHomeizle-TurkceDublajTekParca4k1080pFullHD
    https://filmfreeway.com/OnuGeriGetirizle-TurkceDublajTekParca4k1080pFullHD
    https://filmfreeway.com/CiplakSilahizle-TurkceDublajTekParca4k1080pFullHD717
    https://filmfreeway.com/AileArasindaizle-TurkceDublajTekParca4k1080pFullHD
    https://filmfreeway.com/starKadikoyBogasiizle2025TurkceDublajandAltyaziliTekParcafullHD
    https://filmfreeway.com/starKadikoyBogasiizle2025TurkceDublajTekParca4k1080pFullHD
    https://filmfreeway.com/starKadikoyBogasiizledot2025dotTurkceDublajFilmiHD
    https://filmfreeway.com/starKadikoyBogasi2025FilmiFullizleTurkceDublajveAltyaziliFullHD
    https://filmfreeway.com/starKadikoyBogasiFilmiizle-TurkceDublajTekParca4k1080p
    https://filmfreeway.com/KadikoyBogasiFilmiizledot2025dotTurkceDublajFilmiHD
    https://filmfreeway.com/KadikoyBogasiFilmiizle2025TurkceDublajFilmiHD
    https://filmfreeway.com/KadikoyBogasiFilmiizle2025TurkceDublajFilmiHD249
    https://filmfreeway.com/KadikoyBogasiFilmiizle-TurkceDublajTekParca4k1080pFullHD
    https://filmfreeway.com/dotFulldotIzledotKadikoyBogasiTurkceDublajatat2025HDQuality

    Taylor Swift
  • I never imagined I would become a victim of a fake trading exchange. The platform seemed legitimate professional websites, convincing market charts, and even responsive account managers. I invested heavily, eventually transferring Bitcoin worth nearly $200,000 into the platform. At first, I saw what looked like profits growing on my dashboard, but when I tried to withdraw, everything changed. My account was frozen, support stopped responding, and I realized I had been scammed. Losing that amount of money was devastating. I felt powerless and ashamed. But instead of giving up, I searched for ways to recover my funds. That’s when I found Dexdert Net Recovery, a team specializing in cryptocurrency asset retrieval. From the beginning, they were transparent about the process. They didn’t give false guarantees but explained step by step how they could trace my stolen Bitcoin. Their expertise in blockchain forensics and cyber investigations was clear from the start. Over the following days, Dexdert Net Pro Recovery traced the movement of my stolen Bitcoin across blockchain networks. Using advanced forensic methods, they tracked the fraudulent wallet activity and identified loopholes where my funds had been redirected. Step by step, they pieced together the digital trail that the scammers thought was untraceable. Finally, after what felt like an eternity, I received the news I had been praying for: Dexdert Net Pro Recovery successfully reclaimed my $200,000. Seeing the funds safely returned to my wallet was nothing short of a miracle. What seemed like an impossible situation turned into a victorious recovery, thanks to their relentless efforts. They gave me back not only my money but also my faith that justice is possible, even in the complex world of cryptocurrency scams. Today, I share my story to help others who may have fallen victim to fraudulent trading platforms: don’t lose hope. Dexdert Net Pro Recovery can help you reclaim what is rightfully yours.
    Contact Information Below: WhatsApp: (+1 (859) 609‑4156)Email: (DexdertNetPro@mail.com)Telegram: (https://t.me/Dexdertprorecovery)

    Alicia Smith
  • https://www.surveyking.com/survey/4b44t
    https://www.imdb.com/list/ls4108712358/
    https://www.imdb.com/list/ls4108758837/
    https://www.imdb.com/list/ls4108738531/
    https://www.imdb.com/list/ls4108750801/
    https://www.imdb.com/list/ls4108712680/
    https://www.imdb.com/list/ls4108712378/
    https://www.imdb.com/list/ls4108736082/
    https://www.imdb.com/list/ls4108750855/
    https://www.imdb.com/list/ls4108712866/
    https://www.imdb.com/list/ls4108717374/
    https://www.imdb.com/list/ls4108758212/
    https://www.imdb.com/list/ls4108765282/
    https://www.imdb.com/list/ls4108770917/
    https://www.imdb.com/list/ls4108765689/
    https://www.imdb.com/list/ls4108734498/
    https://www.imdb.com/list/ls4108770602/
    https://www.imdb.com/list/ls4108547778/
    https://www.imdb.com/list/ls4108771534/
    https://www.imdb.com/list/ls4108775048/
    https://www.imdb.com/list/ls4108770653/
    https://www.imdb.com/list/ls4108547735/
    https://www.imdb.com/list/ls4108736516/
    https://www.imdb.com/list/ls4108713230/
    https://www.imdb.com/list/ls4108771521/
    https://www.imdb.com/list/ls4108758268/
    https://www.imdb.com/list/ls4108750866/
    https://www.imdb.com/list/ls4108763433/
    https://www.imdb.com/list/ls4108541524/
    https://www.imdb.com/list/ls4108717982/
    https://www.imdb.com/list/ls4108775484/
    https://www.imdb.com/list/ls4108765217/
    https://www.imdb.com/list/ls4108767434/
    https://www.imdb.com/list/ls4108765439/
    https://www.imdb.com/list/ls4108547251/
    https://www.imdb.com/list/ls4108547724/
    https://www.imdb.com/list/ls4108713228/
    https://www.imdb.com/list/ls4108767421/
    https://www.imdb.com/list/ls4108716791/
    https://www.imdb.com/list/ls4108760494/
    https://www.imdb.com/list/ls4108765229/
    https://www.imdb.com/list/ls4108738619/
    https://www.imdb.com/list/ls4108738618/
    https://www.imdb.com/list/ls4108764566/
    https://www.imdb.com/list/ls4108738737/

    Taylor Swift
  • https://www.facebook.com/media/set/?set=a.122129699150942507
    https://www.facebook.com/media/set/?set=a.122129699294942507
    https://www.facebook.com/media/set/?set=a.122129699558942507
    https://www.facebook.com/media/set/?set=a.122129699870942507
    https://www.facebook.com/media/set/?set=a.122129700032942507
    https://www.facebook.com/media/set/?set=a.122129700194942507
    https://www.facebook.com/media/set/?set=a.122129700746942507
    https://www.facebook.com/media/set/?set=a.122129700746942507
    https://www.facebook.com/media/set/?set=a.122129701622942507
    https://www.facebook.com/media/set/?set=a.122129702582942507
    https://www.facebook.com/media/set/?set=a.122129702954942507
    https://www.facebook.com/media/set/?set=a.122129703266942507
    https://www.facebook.com/media/set/?set=a.122129703854942507
    https://www.facebook.com/media/set/?set=a.122129704196942507
    https://www.facebook.com/media/set/?set=a.122129704400942507
    https://www.facebook.com/media/set/?set=a.122129704694942507
    https://www.facebook.com/media/set/?set=a.122129704898942507
    https://www.facebook.com/media/set/?set=a.122129705018942507
    https://www.facebook.com/media/set/?set=a.122129705198942507
    https://www.facebook.com/media/set/?set=a.122129705354942507
    https://www.facebook.com/media/set/?set=a.122129705636942507
    https://www.facebook.com/media/set/?set=a.122129706338942507
    https://www.facebook.com/media/set/?set=a.122129706662942507
    https://www.facebook.com/media/set/?set=a.122129707016942507
    https://www.facebook.com/media/set/?set=a.122129707136942507
    https://www.facebook.com/media/set/?set=a.122129707280942507
    https://www.facebook.com/media/set/?set=a.122129707970942507
    https://www.facebook.com/media/set/?set=a.122129708090942507
    https://www.facebook.com/media/set/?set=a.122129708270942507
    https://www.facebook.com/media/set/?set=a.122129708576942507
    https://www.facebook.com/media/set/?set=a.122129709032942507
    https://www.facebook.com/media/set/?set=a.122129712656942507
    https://www.facebook.com/media/set/?set=a.122129712764942507
    https://www.facebook.com/media/set/?set=a.122129712926942507
    https://www.facebook.com/media/set/?set=a.122129713004942507
    https://www.facebook.com/media/set/?set=a.122129713094942507
    https://www.facebook.com/media/set/?set=a.122129713292942507
    https://www.facebook.com/media/set/?set=a.122129713484942507
    https://www.facebook.com/media/set/?set=a.122129713556942507
    https://www.facebook.com/media/set/?set=a.122129713652942507
    https://www.facebook.com/media/set/?set=a.122129713718942507
    https://www.facebook.com/media/set/?set=a.122129714054942507
    https://www.facebook.com/media/set/?set=a.122129714126942507
    https://www.facebook.com/media/set/?set=a.122129714264942507
    https://www.facebook.com/media/set/?set=a.122129714372942507
    https://www.facebook.com/media/set/?set=a.122129714564942507

    Taylor Swift
  • https://www.facebook.com/media/set/?set=a.122129699150942507
    https://www.facebook.com/media/set/?set=a.122129699294942507
    https://www.facebook.com/media/set/?set=a.122129699558942507
    https://www.facebook.com/media/set/?set=a.122129699870942507
    https://www.facebook.com/media/set/?set=a.122129700032942507
    https://www.facebook.com/media/set/?set=a.122129700194942507
    https://www.facebook.com/media/set/?set=a.122129700746942507
    https://www.facebook.com/media/set/?set=a.122129700746942507
    https://www.facebook.com/media/set/?set=a.122129701622942507
    https://www.facebook.com/media/set/?set=a.122129702582942507
    https://www.facebook.com/media/set/?set=a.122129702954942507
    https://www.facebook.com/media/set/?set=a.122129703266942507
    https://www.facebook.com/media/set/?set=a.122129703854942507
    https://www.facebook.com/media/set/?set=a.122129704196942507
    https://www.facebook.com/media/set/?set=a.122129704400942507
    https://www.facebook.com/media/set/?set=a.122129704694942507
    https://www.facebook.com/media/set/?set=a.122129704898942507
    https://www.facebook.com/media/set/?set=a.122129705018942507
    https://www.facebook.com/media/set/?set=a.122129705198942507
    https://www.facebook.com/media/set/?set=a.122129705354942507
    https://www.facebook.com/media/set/?set=a.122129705636942507
    https://www.facebook.com/media/set/?set=a.122129706338942507
    https://www.facebook.com/media/set/?set=a.122129706662942507
    https://www.facebook.com/media/set/?set=a.122129707016942507
    https://www.facebook.com/media/set/?set=a.122129707136942507
    https://www.facebook.com/media/set/?set=a.122129707280942507
    https://www.facebook.com/media/set/?set=a.122129707970942507
    https://www.facebook.com/media/set/?set=a.122129708090942507
    https://www.facebook.com/media/set/?set=a.122129708270942507
    https://www.facebook.com/media/set/?set=a.122129708576942507
    https://www.facebook.com/media/set/?set=a.122129709032942507
    https://www.facebook.com/media/set/?set=a.122129712656942507
    https://www.facebook.com/media/set/?set=a.122129712764942507
    https://www.facebook.com/media/set/?set=a.122129712926942507
    https://www.facebook.com/media/set/?set=a.122129713004942507
    https://www.facebook.com/media/set/?set=a.122129713094942507
    https://www.facebook.com/media/set/?set=a.122129713292942507
    https://www.facebook.com/media/set/?set=a.122129713484942507
    https://www.facebook.com/media/set/?set=a.122129713556942507
    https://www.facebook.com/media/set/?set=a.122129713652942507
    https://www.facebook.com/media/set/?set=a.122129713718942507
    https://www.facebook.com/media/set/?set=a.122129714054942507
    https://www.facebook.com/media/set/?set=a.122129714126942507
    https://www.facebook.com/media/set/?set=a.122129714264942507
    https://www.facebook.com/media/set/?set=a.122129714372942507
    https://www.facebook.com/media/set/?set=a.122129714564942507

    Taylor Swift
  • Previous
  • Page 1 of 1023
  • Next

Leave a comment