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
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.
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.
Your comment was posted successfully! Thank you!
https://zencastr.com/ASSISTIR-BLACK-ADAM-2022-FILME-COMPLETO-HD-GRATIS-EM-PORTUGUESE
https://zencastr.com/HD-1080p-Black-Adam-2022-Filme-Completo-Dublado-Online-Gratis
https://zencastr.com/AssistiR-Black-Adam-2022-Filme-Dublado-Online-Gratis
https://zencastr.com/ASSISTA-Adao-Negro-filme-completo-Dublado-PT-1080P-HD-BRASIL1
https://zencastr.com/AssistiR-Pantera-Negra-Wakanda-para-Sempre-2022-Filme-Dublado-Online-Gratis
https://zencastr.com/Pantera-Negra-Wakanda-para-Sempre-PT-2022-filme-completo-Dublado-e-legendado-em-portugues
https://zencastr.com/ASSISTIR-Pantera-Negra-Wakanda-para-Sempre-2022-FILME-COMPLETO-HD-GRATIS-EM-PORTUGUESE
https://zencastr.com/ASSISTIR-Pantera-Negra-2-Filme-Dublado-Assistir-Completo-Gratis
https://zencastr.com/Pantera-Negra-2-2022-Filme-Completo-Dublado-Online-Gratis
https://zencastr.com/ASSISTIR-Enola-Holmes-2-Filme-Dublado-Assistir-Completo-Gratis
https://zencastr.com/AssistiR-Enola-Holmes-2-2022-Filme-Dublado-Online-Gratis
https://zencastr.com/Enola-Holmes-2-2022-Filme-Completo-Dublado-Online-Gratis
https://zencastr.com/ASSISTA-Enola-Holmes-2-filme-completo-Dublado-PT-1080P-HD
https://zencastr.com/ASSISTIR-Enola-Holmes-2-2022-Dublado-Filme-Online-PT
https://zencastr.com/ASSISTIR-Weird-The-Al-Yankovic-Story-2022-FILME-COMPLETO-HD-GRATIS-EM-PORTUGUESE
https://zencastr.com/ASSISTIR-Weird-The-Al-Yankovic-Story-2022-FILME-COMPLETO-HD-GRATIS-EM-PORTUGUESE1
https://zencastr.com/ASSISTIR-Weird-The-Al-Yankovic-Story-Filme-Dublado-Assistir-Completo-Gratis
https://zencastr.com/AssistiR-Weird-The-Al-Yankovic-Story-2022-Filme-Dublado-Online-Gratis
https://zencastr.com/Weird-The-Al-Yankovic-Story-2022-Filme-Completo-Dublado-Online-Gratis
https://zencastr.com/Barbaro-PT-2022-filme-completo-Dublado-e-legendado-em-portugues
https://zencastr.com/ASSISTIR-Barbaro-2022-FILME-COMPLETO-HD-GRATIS-EM-PORTUGUESE
https://zencastr.com/ASSISTIR-Barbaro-Filme-Dublado-Assistir-Completo-Gratis
https://zencastr.com/AssistiR-Barbaro-2022-Filme-Dublado-Online-Gratis
https://zencastr.com/Barbaro-2022-Filme-Completo-Dublado-Online-Gratis-hd-1080p
https://zencastr.com/Terrifier-2-PT-2022-filme-completo-Dublado-e-legendado-em-portugues
https://zencastr.com/ASSISTIR-Terrifier-2-2022-FILME-COMPLETO-HD-GRATIS-EM-PORTUGUESE
https://zencastr.com/ASSISTIR-Terrifier-2-Filme-Dublado-Assistir-Completo-Gratis
https://zencastr.com/AssistiR-Terrifier-2-2022-Filme-Dublado-Online-Gratis
https://zencastr.com/ASSISTIR-Terrifier-2-2022-Dublado-Filme-Online-PT
https://zencastr.com/Top-Gun-Maverick-PT-2022-filme-completo-Dublado-e-legendado-em-portugues
https://zencastr.com/ASSISTIR-Top-Gun-Maverick-Filme-Dublado-Assistir-Completo-Gratis
https://1link.jp/khemjiravietsub
https://1link.jp/khemjirafullepisodevietsub
https://1link.jp/khemjirafinalepisodevietsub
https://1link.jp/loveneversetsfinalepisodevietsub
https://1link.jp/loveneversetsfullepisodevietsub
https://1link.jp/loveneversetsvietsub
https://1link.jp/lovenheoonlightvietsub
https://1link.jp/lovenheoonlightfullvietsub
https://1link.jp/lovenheoonlightfinalvietsub
https://1link.jp/revamptheundeadtoryfinalvietsub
https://1link.jp/revamptheundeadtoryfullvietsub
https://1link.jp/revamptheundeadtoryvietsub
https://1link.jp/themostbeautifulcountvietsub
https://1link.jp/themostbeautifulcountfullvietsub
https://1link.jp/themostbeautifulcountfinalvietsu
https://codepen.io/Amando-rogjer/pen/PwZazBP
https://www.pastery.net/wksrdf/
https://hackmd.io/Moveflixsite/H1I0KXjAxx https://yamcode.com/1linkindex06 https://paste.thezomg.com/380566/45457517/ https://paste.enginehub.org/wHVta7c7F https://pastelink.net/ji3huiuj https://www.etextpad.com/exvnvfitmi https://scrapbox.io/67jjgjgj56yj/1link.jp%2Fkhemjiravietsub https://wokwi.com/projects/445850014687561729 https://tech.io/snippet/j1RHLzX https://jsitor.com/YlYE0RCq5dG https://privatebin.net/?c5df37625cea49a6#7yUQRfKVy89RoCAJRkKfa9c3ENWQAm6NS6A1Qggb33RW https://glot.io/snippets/hcdtaq19g3 https://paiza.io/projects/fiedQvJQroHgShdCdp_kcg https://justpaste.it/a13g0 https://www.surveyking.com/survey/2iqoc https://magic.ly/changegang/1linkindex06 https://sites.google.com/view/1linkindex06 https://docs.google.com/spreadsheets/d/1eqkkJGg4hM0npOfPR0-VSYDIWuPdxTjgs-qTMaO8dyM/edit?usp=sharing https://medium.com/yurigheboy25/1linkindex06-ae09dc4d2d92
https://conjuring3vietsub.wordpress.com/2025/10/26/1linkindex06/
https://tooter.in/harrykur/posts/115438760480742279
https://raindrop.io/harrykur/1linkindex06-62450557
https://diendannhansu.com/threads/1linkindex06.853506/
https://www.datascienceportfol.io/harrykurnia449/projects/144
https://virginiaeranet.com/she-had-conquered-general-de-gaulle-the-most-beautiful-queen-in-the-world-died-at-the-age-of-93/
https://1link.jp/caima
https://1link.jp/muado
https://1link.jp/nhamaxo
https://joyme.io/latmat7 https://joyme.io/mangmebo
https://1link.jp/thamtukien
https://joyme.io/thamtukien https://1link.jp/demonslayer https://joyme.io/teeyod3viet
https://1link.jp/bitmatbatnai
https://joyme.io/muadofullhd https://1link.jp/teeyod3fullhd https://joyme.io/demonslayers
https://1link.jp/tronaresfullhd
https://joyme.io/lamgiauvoima2 https://joyme.io/dienthoaiden2
https://1link.jp/tuchientrenkhong
https://joyme.io/tuchientrenkhong https://1link.jp/blackphone2fullhd https://joyme.io/phimcucvangcuangoai
https://sites.google.com/view/gogleindexx/home
https://x.com/elianamarkea/status/1982100246823145929
https://participons.mauges-sur-loire.fr/profiles/ezrocarven/
https://pastelink.net/8plmt6ao
https://ezrocarven.graphy.com/courses/ezrocarven
https://muckrack.com/ezrocarven
https://www.bitsdujour.com/profiles/WDo4fT
https://letterboxd.com/ezrocarven/list/ezrocarven/
https://findaspring.org/members/ezrocarven/
https://telegra.ph/Ezrocarven-10-25
https://imgur.com/gallery/ezro-carven-zD4KQNY
https://giare24h.net/topic/ezrocarven.html?t=204173
https://papaly.com/categories/share?id=5e91c847eb554519b183f89f097fae76
https://x.com/elianamarkea/status/1982100210353569829
https://protospielsouth.com/user/91020
https://snippet.host/dhcepu
https://baskadia.com/post/8l1fr
https://blognews.mybloghunch.com/your-fault-movie-review-love-drama-and-high-tension
https://reretp.medium.com/why-your-fault-2024-keeps-fans-hooked-review-450508f38f08
https://blognewsdaily.mystrikingly.com/blog/the-culpables-trilogy-continues-your-fault-2024-review
https://www.deviantart.com/mikayatensai/journal/Ezrocarven-1256567335
https://profile.hatena.ne.jp/ezrocarven/
https://linkbio.co/ezrocarven
https://ezrocarven.my.cam/
https://start.me/w/8628aD
https://bento.me/ezrocarven
https://raindrop.io/ezrocarven/ezro-carven-62433215
Hi, to some extent I was just so down and tired about my husband sudden change in attitude, he is always on to his phone. I was so much bothered and I contacted ZATTECHHACKER @ Gmail com he helped me spy and gave me access to his cell phone which I got his messages and mails also the long deleted messages
Hi, to some extent I was just so down and tired about my husband sudden change in attitude, he is always on to his phone. I was so much bothered and I contacted ZATTECHHACKER @ Gmail com he helped me spy and gave me access to his cell phone which I got his messages and mails also the long deleted messages
https://cccv.to/tronaressubhd
https://cccv.to/tronaressubtr
https://cccv.to/catidabirivarsubhd
https://cccv.to/catidabirivarsubtr
https://cccv.to/savasustunesubhd
https://cccv.to/savasustunesubtr
https://cccv.to/gabbyninhayalsubhd
https://cccv.to/gabbyninhayalsubtr
https://cccv.to/korkuseansi4subhd
https://cccv.to/korkuseansi4subtr
https://cccv.to/dayibiradamisubhd
https://cccv.to/dayibiradamisubtr
https://cccv.to/kadikoybogasisubhd
https://cccv.to/kadikoybogasisubtr
https://laylo.com/laylo-wxww698
https://laylo.com/laylo-s0koxzt
https://laylo.com/laylo-ajz0j8u
https://laylo.com/laylo-cmucv2x
https://laylo.com/laylo-83ouryq
https://laylo.com/laylo-kamjf6k
https://laylo.com/laylo-fymnzlz
https://laylo.com/laylo-mmonmx3
https://laylo.com/laylo-dsqc4hs
https://laylo.com/laylo-wsm3emt
https://laylo.com/laylo-rvcwtjx
https://laylo.com/laylo-7grg0ur
https://laylo.com/laylo-c1ewidr
https://laylo.com/laylo-raawuw8
https://laylo.com/laylo-rmcqsyr
https://laylo.com/laylo-l4uqeil
https://laylo.com/laylo-vswqhtp