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.
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https://anshika-sharma.gitbook.io/copy-of-black-adam-pelicula-completa-espanol-y-l/
https://anshika-sharma.gitbook.io/cuevana-3-ver-black-adam-pelicula-completa-online/
https://anshika-sharma.gitbook.io/pelisplus-black-adam-2022-pelicula-online-en-esp/
https://anshika-sharma.gitbook.io/ver-black-adam-pelicula-completa-espanol-y-la/
https://anshika-sharma.gitbook.io/repelies-black-adam-pelicula-completa-online/
https://anshika-sharma.gitbook.io/repelis-ver-avatar-el-sentido-del-agua-2022-on/
https://avatar-3.gitbook.io/repelis-ver-avatar-el-sentido-del-agua-2022/
https://spanish.gitbook.io/avatar-el-sentido-del-agua-pelicula-completa-en-e/
https://terrifier-2-2022.gitbook.io/cuevana-3-terrifier-2-pelicula-completa-en-espano/
https://spanish-1.gitbook.io/untitled/
https://avatarspanish.gitbook.io/avatar-el-sentido-del-agua-2022-pelicula-comple/
https://creed-iii.gitbook.io/cuevana3-mp4-480p-ver-3-ver-creed-iii-2023-or/
https://waralaba.gitbook.io/creed-iii-pelicula-completa-en-espanol-latino/
https://www.mixily.com/event/8461497062322787365
https://www.mixily.com/event/5704858896561434067
https://r2.community.samsung.com/t5/Community-Guidelines/Black-Panther-2-Wakanda-nech%C5%A5-%C5%BEije-2022-Cel%C3%BD-Film-Online-%C4%8Cesk%C3%BD/m-p/12886455#M17816
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https://bitbucket.org/atlassianlabs/node-jira/issues/13586/la-serie-the-last-of-us-temporada-1-cap
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https://bitbucket.org/atlassianlabs/node-jira/issues/14090/voir-ast-rix-ob-lix-lempire-du-milieu-vf
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https://bitbucket.org/atlassianlabs/node-jira/issues/14182/voir-goutte-dor-vf-fran-ais-regarder-des
https://bitbucket.org/atlassianlabs/node-jira/issues/14188/voir-empire-of-light-vf-fran-ais-regarder
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https://bitbucket.org/atlassianlabs/node-jira/issues/14287/dove-vedere-the-whale-ita-guarda-i-film
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https://bitbucket.org/atlassianlabs/node-jira/issues/14301/dove-vedere-tramite-amicizia-ita-guarda-i
https://bitbucket.org/atlassianlabs/node-jira/issues/14306/dove-vedere-mummie-a-spasso-nel-tempo-ita
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https://bitbucket.org/atlassianlabs/node-jira/issues/14324/dove-vedere-demon-slayer-verso-il
https://bitbucket.org/atlassianlabs/node-jira/issues/14344/cb01-guarda-demon-slayer-kimetsu-no-yaiba
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https://bitbucket.org/atlassianlabs/node-jira/issues/14403/xemphim-th-nh-v-t-c-a-qu-2023-tr-c-tuy-n
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https://bitbucket.org/atlassianlabs/node-jira/issues/15344/regarder-le-film-voir-demon-slayer-kimetsu
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https://pastelink.net/crjw0ldt
John Wick 4 2023
https://new.c.mi.com/th/post/1232874
https://new.c.mi.com/th/post/1235956
https://new.c.mi.com/th/post/1236890
https://new.c.mi.com/th/post/1233134
https://tealfeed.com/la-pelicula-john-wick-4-2023-3y9kb
https://tealfeed.com/cuevana-ver-john-wick-4-2023-vwlnm
M3GAN 2023
https://new.c.mi.com/mie/post/120927
https://new.c.mi.com/mie/post/120615
https://new.c.mi.com/mie/post/120620
https://new.c.mi.com/mie/post/122121
https://new.c.mi.com/mie/post/120937
https://new.c.mi.com/mie/post/120942
https://new.c.mi.com/mie/post/121713
https://new.c.mi.com/mie/post/120625
https://new.c.mi.com/mie/post/121529
https://new.c.mi.com/mie/post/121534
M3GAN 2023
https://tealfeed.com/m3gan-2023-online-completa-gratis-en-hk3un
https://tealfeed.com/la-pelcula-completa-m3gan-2023-online-oe4hm
https://tealfeed.com/m3gan-2023-pelcula-ver-online-completas-yh4da
https://tealfeed.com/pelsplus-ver-m3gan-2023-2022-online-kr0ql
https://tealfeed.com/cuevana4k-ver-m3gan-2023-hd-pelicula-rzvs6
https://tealfeed.com/la-pelicula-m3gan-2023-2022-online-dji3z
https://tealfeed.com/cuevana-3-ver-m3gan-2023-2022-tlgka
https://tealfeed.com/pelsplus-ver-m3gan-2023-online-en-g7eus
https://tealfeed.com/cuevana-2-ver-m3gan-2023-pelcula-glb9n
https://tealfeed.com/pelisplus-m3gan-2023-cuevana-peliculas-online-j1uap
M3GAN 2023
https://tealfeed.com/cuevana-3-ver-m3gan-2023-pelcula-sybxv
https://tealfeed.com/pelsplus-ver-m3gan-2023-online-en-lzldc
https://tealfeed.com/repelis-m3gan-2023-pelcula-completa-en-pnuxm
https://tealfeed.com/ver-m3gan-2023-pelcula-completa-hd-yzmfg
https://tealfeed.com/cuevana-4k-m3gan-2023-pelicula-completa-bhlao
https://tealfeed.com/mira-m3gan-2023-pelicula-completa-en-xvlhy
https://tealfeed.com/123-movies-mira-m3gan-2023-pelicula-vwgra
https://tealfeed.com/mira-m3gan-2023-pelicula-completa-en-yiiw6
https://tealfeed.com/cinepro-m3gan-2023022-pelcula-en-espaol-4g79g
https://tealfeed.com/repelis-2-m3gan-2023-pelcula-ver-gn1bz
M3GAN 2023
https://tealfeed.com/verm3gan-2023-pelcula-online-completa-en-phe4l
https://tealfeed.com/mira-m3gan-2023-online-en-espaol-4frst
https://tealfeed.com/cuevana-ver-m3gan-2023gratis-en-espaol-xop7i
https://tealfeed.com/ver-pelicula-m3gan-2023-online-hd-k2vhw
https://tealfeed.com/repelis-m3gan-2023-pelcula-completa-en-nncqf
https://tealfeed.com/ver-m3gan-2023-pelicula-online-y-rvhhs
https://tealfeed.com/cuevana-4k-m3gan-2023-pelicula-completa-6dnwm
https://tealfeed.com/ver-hd-m3gan-2023-pelcula-completa-uis7y
https://tealfeed.com/ver-hd-m3gan-2023-peliculas-en-n7ipe
https://tealfeed.com/m3gan-2023-pelcula-completa-en-espaol-obmlx
emily-en-paris
https://tealfeed.com/mira-emily-en-pars-temporada-3-eygdr
https://tealfeed.com/cuevana-4k-emily-en-pars-temporada-qlxpl
https://new.c.mi.com/mie/post/120575
https://tealfeed.com/repelis-emily-en-pars-temporada-3-r4y9b
https://tealfeed.com/pelsplus-ver-emily-en-pars-temporada-rypiy
https://tealfeed.com/emily-en-pars-temporada-3-episodio-p3nr6
https://tealfeed.com/ver-capitulos-completos-emily-en-pars-ncavx
https://tealfeed.com/emily-en-pars-temporada-3-episodio-xjzzv
https://tealfeed.com/emily-en-pars-temporada-3-episodio-5p0m4
https://new.c.mi.com/mie/post/121258
https://new.c.mi.com/mie/post/120507
https://tealfeed.com/emily-en-pars-temporada-3-episodio-ebbwl
https://tealfeed.com/emily-en-pars-temporada-3-episodio-cb10k
https://tealfeed.com/serie-emily-en-pars-temporada-3-662po
https://tealfeed.com/ver-emily-en-pars-temporada-3-6nw2m
https://tealfeed.com/mira-emily-en-pars-temporada-3-up6zr
https://tealfeed.com/ver-emily-en-pars-temporada-3-qaugk
https://tealfeed.com/emily-en-pars-temporada-3-episodio-ztgsf
https://tealfeed.com/la-pelcula-completa-emily-en-pars-8ox5n
https://tealfeed.com/emily-en-pars-temporada-3-episodio-2a7vb
https://tealfeed.com/pelsplus-ver-emily-en-pars-temporada-qamgs
https://tealfeed.com/cuevana4k-ver-emily-en-pars-temporada-4m8v0
https://tealfeed.com/cuevana-3-ver-emily-en-pars-1nidt
https://tealfeed.com/cuevana-ver-emily-en-pars-temporada-dhbxv
https://tealfeed.com/emily-en-pars-temporada-3-episodio-yqvly
tinka-og-sjlens-spejl-2022
https://tealfeed.com/tinka-og-sjlens-spejl-2022-ver-1ucr5
https://tealfeed.com/ver-tinka-og-sjlens-spejl-2022-vaet7
https://tealfeed.com/ver-capitulos-completos-tinka-og-sjlens-rovbq
https://tealfeed.com/tinka-og-sjlens-spejl-sub-espanol-ntvav
https://tealfeed.com/tinka-og-sjlens-spejl-capitulo-1-czao5
https://tealfeed.com/serie-tinka-og-sjlens-spejl-episodio-qye3h
https://tealfeed.com/ver-tinka-og-sjlens-spejl-online-sol6s
https://tealfeed.com/mira-tinka-og-sjlens-spejl-completa-khivz
https://tealfeed.com/ver-tinka-og-sjlens-spejl-1×1-otwdg
https://tealfeed.com/tinka-og-sjlens-spejl-2022-online-yppgy
https://tealfeed.com/la-pelcula-completa-tinka-og-sjlens-xpbpi
-avatar-deep-dive-special-edition
https://tealfeed.com/mira-avatar-deep-dive-special-edition-1p6cq
https://tealfeed.com/cuevana-4kavatar-deep-dive-special-edition-ukh0m
https://tealfeed.com/ver-avatar-deep-dive-special-edition-mqlit
https://tealfeed.com/avatar-deep-dive-special-edition-2020pelcula-xu0un
https://tealfeed.com/ver-avatar-deep-dive-special-edition-qkkki
https://tealfeed.com/ver-avatar-deep-dive-special-edition-z4q6w
https://tealfeed.com/avatar-deep-dive-special-edition-20202022-n1hsq
https://tealfeed.com/ver-avatar-deep-dive-special-edition-6ussc
https://tealfeed.com/avatar-deep-dive-special-edition-20202022-mjsxe
https://tealfeed.com/ver-avatar-deep-dive-special-edition-pqs5o
https://tealfeed.com/avatar-deep-dive-special-edition-2020-ywphr
el-sneor-de-los-anillos
https://new.c.mi.com/mie/post/121524
https://new.c.mi.com/mie/post/121519
https://new.c.mi.com/mie/post/120512
https://new.c.mi.com/mie/post/120984
https://tealfeed.com/el-seor-de-los-anillos-los-6eg5m
https://tealfeed.com/el-seor-de-los-anillos-los-82wom
https://tealfeed.com/la-pelcula-completa-el-seor-de-njrxe
https://tealfeed.com/el-seor-de-los-anillos-los-7ohfj
https://tealfeed.com/ver-el-seor-de-los-anillos-pwddm
https://tealfeed.com/cuevana4k-ver-el-seor-de-los-bs84s
https://tealfeed.com/ver-el-seor-de-los-anillos-m7fbe
https://tealfeed.com/el-seor-de-los-anillos-los-zqhke
https://tealfeed.com/cuevana-ver-el-seor-de-los-fabzu
https://tealfeed.com/pelisplus-el-seor-de-los-anillos-xfgve
https://tealfeed.com/cuevana-3-ver-el-seor-de-fgklu
https://tealfeed.com/pelsplus-ver-el-seor-de-los-jon50
https://tealfeed.com/el-seor-de-los-anillos-los-zyf7r
https://tealfeed.com/ver-el-seor-de-los-anillos-8auau
https://tealfeed.com/el-seor-de-los-anillos-los-njxzz
https://tealfeed.com/mira-el-seor-de-los-anillos-asx9o
https://tealfeed.com/el-seor-de-los-anillos-los-exnaq
https://tealfeed.com/el-seor-de-los-anillos-los-7geuq
https://tealfeed.com/mira-el-seor-de-los-anillos-aoxlw
https://tealfeed.com/el-seor-de-los-anillos-los-p19y3
https://tealfeed.com/el-seor-de-los-anillos-los-2bofu
https://tealfeed.com/el-seor-de-los-anillos-los-drz0i
https://tealfeed.com/el-seor-de-los-anillos-los-ry4pk
https://tealfeed.com/el-seor-de-los-anillos-los-ed2ic
https://tealfeed.com/mira-el-seor-de-los-anillos-yauet
https://tealfeed.com/el-seor-de-los-anillos-los-q7hbm
https://tealfeed.com/cuevana-ver-el-seor-de-los-x0oic
https://tealfeed.com/ver-pelicula-el-seor-de-los-druhu
https://new.c.mi.com/th/post/1228458
https://new.c.mi.com/th/post/1224159
https://new.c.mi.com/th/post/1224229
https://tealfeed.com/ver-el-seor-de-los-anillos-0taw7
https://tealfeed.com/cuevana-4k-el-seor-de-los-wzfxm
https://tealfeed.com/ver-el-seor-de-los-anillos-v36g8
https://tealfeed.com/ver-el-seor-de-los-anillos-a6wba
https://tealfeed.com/descargar-el-seor-de-los-anillos-lsjgf
https://tealfeed.com/ver-el-seor-de-los-anillos-riloy
https://bitbucket.org/atlassianlabs/node-jira/issues/14016/ver-gratis-demon-slayer-kimetsu-no-yaiba
https://bitbucket.org/atlassianlabs/node-jira/issues/14024/repelis-ver-demon-slayer-kimetsu-no-yaiba
https://bitbucket.org/atlassianlabs/node-jira/issues/14033/pelisplus-ver-demon-slayer-kimetsu-no
https://bitbucket.org/atlassianlabs/node-jira/issues/14046/pelisplus-ver-demon-slayer-kimetsu-no
https://bitbucket.org/atlassianlabs/node-jira/issues/14053/ver-demon-slayer-kimetsu-no-yaiba-to-the
https://bitbucket.org/atlassianlabs/node-jira/issues/14060/descargar-ver-demon-slayer-kimetsu-no
https://bitbucket.org/atlassianlabs/node-jira/issues/14066/cuevana3-ver-demon-slayer-kimetsu-no-yaiba
https://bitbucket.org/atlassianlabs/node-jira/issues/14071/ver-demon-slayer-kimetsu-no-yaiba-to-the
https://bitbucket.org/atlassianlabs/node-jira/issues/14078/ver-demon-slayer-kimetsu-no-yaiba-to-the
https://bitbucket.org/atlassianlabs/node-jira/issues/14086/cuevana-3-ver-demon-slayer-kimetsu-no
https://bitbucket.org/atlassianlabs/node-jira/issues/14093/pelisplusver-demon-slayer-kimetsu-no-yaiba
https://bitbucket.org/atlassianlabs/node-jira/issues/14100/ver-demon-slayer-kimetsu-no-yaiba-to-the
https://bitbucket.org/atlassianlabs/node-jira/issues/14108/repelis-ver-demon-slayer-kimetsu-no-yaiba
https://bitbucket.org/atlassianlabs/node-jira/issues/14115/cuevana-ver-demon-slayer-kimetsu-no-yaiba
https://bitbucket.org/atlassianlabs/node-jira/issues/14120/pelisplus-ver-demon-slayer-kimetsu-no
https://bitbucket.org/atlassianlabs/node-jira/issues/14127/pelisplus-3-ver-demon-slayer-kimetsu-no
https://bitbucket.org/atlassianlabs/node-jira/issues/14134/cuevana-3-ver-demon-slayer-kimetsu-no
https://bitbucket.org/atlassianlabs/node-jira/issues/14139/ver-demon-slayer-kimetsu-no-yaiba-to-the
https://bitbucket.org/atlassianlabs/node-jira/issues/14143/cuevana3-ver-demon-slayer-kimetsu-no-yaiba
https://bitbucket.org/atlassianlabs/node-jira/issues/14150/pelisplus-ver-demon-slayer-kimetsu-no
https://bitbucket.org/atlassianlabs/node-jira/issues/14155/pelisplus-ver-demon-slayer-kimetsu-no
https://bitbucket.org/atlassianlabs/node-jira/issues/14161/ver-demon-slayer-kimetsu-no-yaiba-to-the
https://bitbucket.org/atlassianlabs/node-jira/issues/14171/pel-splusver-demon-slayer-kimetsu-no-yaiba
https://bitbucket.org/atlassianlabs/node-jira/issues/14177/cuevana-ver-demon-slayer-kimetsu-no-yaiba
https://bitbucket.org/atlassianlabs/node-jira/issues/14181/cuevana-3-ver-demon-slayer-kimetsu-no
https://bitbucket.org/atlassianlabs/node-jira/issues/14186/ver-gratis-demon-slayer-kimetsu-no-yaiba
https://bitbucket.org/atlassianlabs/node-jira/issues/14197/cuevana3-ver-demon-slayer-kimetsu-no-yaiba
https://bitbucket.org/atlassianlabs/node-jira/issues/14203/demon-slayer-kimetsu-no-yaiba-to-the
https://bitbucket.org/atlassianlabs/node-jira/issues/14207/ver-hd-demon-slayer-kimetsu-no-yaiba-to
https://bitbucket.org/atlassianlabs/node-jira/issues/14214/cuevana-gratis-demon-slayer-kimetsu-no
https://bitbucket.org/atlassianlabs/node-jira/issues/14220/ver-demon-slayer-kimetsu-no-yaiba-to-the
https://bitbucket.org/atlassianlabs/node-jira/issues/14226/ver-black-demon-slayer-kimetsu-no-yaiba-to
https://bitbucket.org/atlassianlabs/node-jira/issues/14232/ver-online-demon-slayer-kimetsu-no-yaiba
https://bitbucket.org/atlassianlabs/node-jira/issues/14237/cuevana-demon-slayer-kimetsu-no-yaiba-to
https://bitbucket.org/atlassianlabs/node-jira/issues/14241/ver-gratis-demon-slayer-kimetsu-no-yaiba
https://bitbucket.org/atlassianlabs/node-jira/issues/14246/demon-slayer-kimetsu-no-yaiba-to-the
https://bitbucket.org/atlassianlabs/node-jira/issues/14252/pelisplus-ver-demon-slayer-kimetsu-no
https://bitbucket.org/atlassianlabs/node-jira/issues/14257/cuevana-3-demon-slayer-kimetsu-no-yaiba-to
https://bitbucket.org/atlassianlabs/node-jira/issues/14262/ver-demon-slayer-kimetsu-no-yaiba-to-the
https://bitbucket.org/atlassianlabs/node-jira/issues/14268/pelisplus-ver-demon-slayer-kimetsu-no
https://bitbucket.org/atlassianlabs/node-jira/issues/14271/cuevana-ver-demon-slayer-kimetsu-no-yaiba
https://bitbucket.org/atlassianlabs/node-jira/issues/14277/ver-demon-slayer-kimetsu-no-yaiba-to-the
https://bitbucket.org/atlassianlabs/node-jira/issues/14282/ver-pelicula-demon-slayer-kimetsu-no-yaiba
https://bitbucket.org/atlassianlabs/node-jira/issues/14291/demon-slayer-kimetsu-no-yaiba-to-the
https://bitbucket.org/atlassianlabs/node-jira/issues/14298/pel-splus-demon-slayer-kimetsu-no-yaiba-to
https://bitbucket.org/atlassianlabs/node-jira/issues/14303/ver-demon-slayer-kimetsu-no-yaiba-to-the
https://bitbucket.org/atlassianlabs/node-jira/issues/14310/ver-gratis-demon-slayer-kimetsu-no-yaiba
https://bitbucket.org/atlassianlabs/node-jira/issues/14317/pelisplus-demon-slayer-kimetsu-no-yaiba-to
https://bitbucket.org/atlassianlabs/node-jira/issues/14328/demon-slayer-kimetsu-no-yaiba-to-the
https://bitbucket.org/atlassianlabs/node-jira/issues/14334/cuevana-3-ver-demon-slayer-kimetsu-no