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://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
https://bnd.lc/RentalFamily
https://bnd.lc/TheFamilyPlan2
https://bnd.lc/ALightintheHarbor
https://bnd.lc/TheCarpentersSon
https://bnd.lc/GauaTheNight
https://band.link/howtotrainsubkorea
https://bnd.lc/EveryDogHasItsDay
https://bnd.lc/ShanghaiWonton
https://bnd.lc/Chainsawmanhd
https://bnd.lc/BlackPhone2subko
https://bnd.lc/Frankensteinkorea
https://bnd.lc/MySecretofseerEp3
https://bnd.lc/Welcometoderyep1
https://bnd.lc/WelcomeToDeryEp2
https://bnd.lc/PredatorBadlandsHd
https://band.link/ThatSummerEp9hd
https://bnd.lc/TheCarpenters
https://bnd.lc/NaziSupersoldier
https://bnd.lc/BlackPhonethaiihd
https://bnd.lc/MeAndWhoEp6
https://bnd.lc/TideofLoveEp1ko
https://bnd.lc/TheLoveNeverSetssEp6
https://bnd.lc/MeAndTheeEp1th
https://1link.jp/meandwho
https://1link.jp/thatsummer9
https://pont.co/u/mysasywedding21
https://pont.co/u/nampuengkomep9
https://pont.co/u/nampuengkomep10
https://pont.co/u/mysasywedding22
https://pont.co/u/cursedloveep6
https://pont.co/u/themanipulated5
https://pont.co/u/dynamitekissep1
https://pont.co/u/dynamitekissep2
https://pont.co/u/spiritfingers7
https://laylo.com/laylo-xq8xlzc
Do you suspect your spouse of cheating? Don’t know how to clarify your doubts? Well, you are not alone. It is natural for a partner to feel insecure about their relationship when their significant other isn’t paying them the attention they once did. You would like to know what’s going on with your spouse or partner. More specifically, you want to know for sure whether your spouse is cheating on you before you end up confronting them. Fortunately, there is a way to do so and be completely discreet about it. All you have to do is to hire this hacker called (WIZARD HILTON CRYBER TECH) with good cyber ratings on this forum to help you hack your spouse phone, he’s professional, genuine and reliable. Relay all your problems to him and he’ll help you out I was able to access my cheating partner cellphone in less than 2 hours; Email : wizardhiltoncybertech ( @ ) gmail (. ) com
WhatsApp number +18737715701 thank you.
As a digital asset owner, I, Laszlo Roman, recently found myself in a precarious situation when my Ethereum was stolen through a fake investment scheme. The experience was nothing short of devastating, and my initial fear was that the 11 Ethereum I lost would be gone forever, leaving me with little to no chance of recovery. The thought of my hard-earned assets disappearing into thin air was unbearable, and I couldn’t help but feel a sense of desperation. However, I refused to give up. After conducting thorough research and seeking expert advice, I came across a reputable firm called Techy Force Cyber Retrieval. Their expertise in recovering stolen digital assets gave me a glimmer of hope, and I decided to reach out to them for assistance. The team at Techy Force Cyber Retrieval was professional, responsive, and empathetic, which helped alleviate some of the stress and anxiety I was experiencing. Throughout the recovery process, I was kept informed about the progress and the measures being taken to retrieve my stolen Ethereum. The team’s dedication and expertise were evident, and I was impressed by their ability to navigate the complex world of cryptocurrency and track down the perpetrators. After a series of intricate and meticulous steps, I was thrilled to learn that Techy Force Cyber Retrieval had successfully recovered my stolen Ethereum. The experience, although challenging, taught me the importance of being vigilant and cautious when investing in digital assets. It also highlighted the value of seeking help from reputable and experienced professionals in the event of a theft. I am grateful to Techy Force Cyber Retrieval for their exceptional service and commitment to recovering my stolen assets. If you find yourself in a similar situation, I highly recommend reaching out to them for assistance. Remember, even in the face of adversity, there is always hope for recovery, and with the right help, you can reclaim what is rightfully yours.
CONTACT THEM ON THE WEBSITE.
w.w.w.techyforcecyberretrieval.com
https://1link.jp/ep2nipaikotaiplao
https://1link.jp/ep2friendshitforever
https://1link.jp/khrainaikrajokep4
https://1link.jp/ep1tamharakthithoeluem
https://1link.jp/ep2tamharakthithoeluem
https://1link.jp/ep10nampuengkom
https://1link.jp/raksapsunep6
https://1link.jp/ep9lying
https://1link.jp/themanipulatedep5_6
https://1link.jp/ep3hypnotic
https://1link.jp/ep1dynamitekiss
https://pagechap.me/friendshitforeverep2
https://bnd.lc/cxUzW
https://x.com/baifernwak50948/status/1988145317825700154
https://prasatnas.com/posts/179254
https://bsky.app/profile/spiritcarryon.bsky.social/post/3m5dm5sgtz22g
https://guyanahub.com/post/6097
https://mastodon.social/@saliraay/115529866540023221
https://papaly.com/categories/share?id=e996e6dab3db4fefab0044e74169deba
https://raindrop.io/watone/dggfgfh-63076368
https://linkmix.co/46552580
https://communities.win/c/catnaholics/p/1ARK9jzLN3/
https://chouseisan.com/s?h=0b4186c4c6c246c98bb7d74cf305987c
https://scrapbox.io/sikasik/dfdgfhuyuoi
https://start.me/w/rmXOKr
https://multy.me/NWPvn
https://www.TwosApp.com/6912e65b11c2e28b1d5d4f26
https://lebanonhub.app/posts/682557
https://www.tipga.com/e/6912e6d23286fe7bf0af633a
https://forum.phuongnamedu.vn/threads/sdfgfhtuyyiuiou.140423/
https://abrir.link/ncIGV
https://namelessmc.com/profile/fgyuyuyu/
https://www.collcard.com/post/431536_https-1link-jp-ep2nipaikotaiplao-https-1link-jp-ep2friendshitforever-https-1link.html
https://insta.tel/post/311851_https-1link-jp-ep2nipaikotaiplao-https-1link-jp-ep2friendshitforever-https-1link.html
https://community.wongcw.com/posts/1175547
https://tooter.in/icikmus/posts/115529925189942817
https://herbalmeds-forum.biolife.com.my/d/316804-csfdgfhoioi89898
https://matters.town/a/t48klykgiclo
https://www.ths.ac.th/question/sfdgfhuyiuo/
https://www.nahuabo.go.th/?dwqa-question=sfdgfyuiuiu
https://www.datascienceportfol.io/m9by9a7f9c/projects/90
https://www.grepmed.com/escxgjswqg
https://cinderella.pro/user/238350/srertuyiukjkjkj/
https://bandori.party/user/350792/serytuyyy/
https://schoolido.lu/user/sfghtuyiiui/
https://developers.fogbugz.com/default.asp?W2739
https://files.fm/769196r9i3/info
https://www.intensedebate.com/people/sfsdgfhuyi77887
https://pastelink.net/c6kl7gmh
https://telegra.ph/sfdgfhyyiui-11-11
https://rentry.co/mhwmbkdb
https://justpaste.it/lv0p0