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
I want to say a big thank you for not letting me down, I trusted you and your team to help expose the hidden activities of my husband and you delivered, I really appreciate your effort, it is because of you and your team that I’m living freely now, all the thanks goes to Amadeo and his team macprivateinvestigators@gmail.com, they are the best.
https://x.com/NP5230322012050/status/2040311192703647986?s=20
https://bsky.app/profile/diamondpg168.bsky.social/post/3minljywe322x
https://schoolido.lu/user/Teepakorn1688/
https://www.twosapp.com/69d0b9d2993db59ce9e96b5e
https://multy.me/3RbhR
https://www.facebook.com/UltraPeakXlMaleEnhancementusa
https://www.facebook.com/groups/ultrapeakxlmaleenhancementusa
https://www.facebook.com/groups/ultrapeakxlmaleenhancementus
https://www.facebook.com/groups/ultrapeakxlmaleenhancementget
https://www.facebook.com/groups/getultrapeakxlmaleenhancement
https://www.facebook.com/events/1647143373293798/
https://www.facebook.com/events/1276967831061264/
https://www.facebook.com/events/2019117465687606/
https://www.facebook.com/events/1667976014359491/
https://open.firstory.me/story/cmnlguzvf0kiw01wu7jx82vr9
https://open.firstory.me/story/cmnlh0cc40kz501ulf14xhj74
https://open.firstory.me/story/cmnlh7ql006l501wb89l06pqw
https://open.firstory.me/story/cmnlhbsca0k7j01va3golbdts
https://form.jotform.com/260942319156055
https://form.jotform.com/260941851254054
https://form.jotform.com/260942673227057
https://form.jotform.com/UltraPeakXlMaleEnhan/ultra-peak-xl-male-enhancement-us
https://form.jotform.com/UltraPeakXlMaleEnhan/ultra-peak-xl-male-enhancement
https://form.jotform.com/UltraPeakXlMaleEnhan/ultra-peak-xl-male-enhancement-usa
https://scribehow.com/viewer/Ultra_Peak_XL_Support_Your_Active_Lifestyle_Naturally__Va4xOCF9SIGTeieMG1yfzQ
https://scribehow.com/viewer/Ultra_Peak_XL_Support_Your_Active_Lifestyle_Naturally__Cg4O9hwLR62CVyntr5gn6g
https://scribehow.com/viewer/Ultra_Peak_XL_Capsules_Easy_Addition_to_Your_Routine__r3pgW6JfRiGqSlNtRqYYQg
https://scribehow.com/viewer/Ultra_Peak_XL_Capsules_Support_for_Everyday_Performance___xOdZriXQXGNHtpmTbsgkQ
https://scribehow.com/viewer/Ultra_Peak_XL_Natural_Way_to_Improve_Confidence__EOkO6U45TDWhlfuFqKDe1g
https://scribehow.com/viewer/Ultra_Peak_XL_Supplement_Guide_Everything_Covered__m8vgJi02SaqMyjjzNDtBdA
https://getsimplemaleenhancementgummiesus.blogspot.com/2026/04/ultra-peak-xl-review-honest-insights.html
https://sites.google.com/view/ultra-peak-xl-male-enhancement/
https://sites.google.com/view/ultra-peak-xl-male-enhancemen/
https://vgen.co/UltraPeakXlMaleEnhancement/characters
https://open.firstory.me/story/cmnjnh8490et201ul9a873suz
https://open.firstory.me/story/cmnjnsdo500o701wbfq1k8ks4
https://open.firstory.me/story/cmnjnyu8w0e7b01v20kfn5vho
https://form.jotform.com/260928862316060
https://form.jotform.com/260928195301053
https://form.jotform.com/260928367743064
https://form.jotform.com/ThriveXXLGummies/thrive-xxl-gummies
https://form.jotform.com/ThriveXXLGummies/thrive-xxl-gummies-usa
https://form.jotform.com/ThriveXXLGummies/thrive-xxl-gummies-us
https://www.facebook.com/ThriveXXLGummiesusa
https://www.facebook.com/groups/thrivexxlgummiesusa
https://www.facebook.com/groups/thrivexxlgummiesus
https://www.facebook.com/groups/getthrivexxlgummies
https://www.facebook.com/groups/thrivexxlgummiesget
https://www.facebook.com/events/1605061760755558/
https://www.facebook.com/events/1261886299253632/
https://www.facebook.com/events/1479441297174782/
https://www.facebook.com/events/976200475237443/
https://scribehow.com/viewer/Thrive_XXL_Gummies_Review_Safe_and_Effective_Formula__nBAIh8IQSAW_o_jD1IMyXQ
https://scribehow.com/viewer/Thrive_XXL_Gummies_for_Daily_Health_and_Vitality__yxVbqNQAQIefKtncsnEEzg
https://scribehow.com/viewer/Thrive_XXL_Gummies_Review_Pros_and_Key_Features__nQlnJO2zQo2OuBR7ZKJLw
https://scribehow.com/viewer/Thrive_XXL_Gummies_Support_Your_Active_Routine__FYBgPv1ETkq29KYo3Pax0A
https://scribehow.com/viewer/Thrive_XXL_Gummies_Review_User-Friendly_Supplement__t04f2EKJRZ2DFj8UbRKBJw
https://scribehow.com/viewer/Thrive_XXL_Gummies_Daily_Support_for_Busy_Men__Bp5ZHAi4SlmzaHyX2CqesA
https://scribehow.com/viewer/Thrive_XXL_Gummies_for_Better_Daily_Performance__VsRM-chRRGi9CPhAqRoVow
https://thrivexxlgummies.zohodesk.com/portal/en/kb/articles/thrive-xxl-gummies-review-pros-and-key-features
https://thrivexxlgummies.zohodesk.com/portal/en/kb/articles/thrive-xxl-gummies-review-safe-and-effective-formula
https://thrivexxlgummies.zohodesk.com/portal/en/kb/articles/thrive-xxl-gummies-for-daily-health-and-vitality
http://thrivexxlgummies.zohodesk.com/portal/en/kb/articles/thrive-xxl-gummies-review-user-friendly-supplement
https://thrivexxlgummies.zohodesk.com/portal/en/kb/articles/thrive-xxl-gummies-daily-support-for-busy-men
https://thrivexxlgummies.zohodesk.com/portal/en/kb/articles/thrive-xxl-gummies-for-better-daily-performance
https://getsimplemaleenhancementgummiesus.blogspot.com/2026/04/thrive-xxl-gummies-for-active-and.html
https://sites.google.com/view/thrive-xxl-gummies
https://sites.google.com/view/thrive-xxl-gummies-usa
https://thrivexxlgummiesusa.lovable.app
https://www.trustpilot.com/review/thrivexxlgummiesusa.lovable.app
programmed Blank ATM card is a blessing in disguise. I got my PROGRAMMED ATM CARD to withdraw a maximum of $1,000 daily for 41 days via (loanwestlake@gmail.com ). I am so happy about this because it has helped me save enough to pay all my bills/debts and even buy some food.
Apply through the contact below and get instant help
contact mail: loanwestlake@gmail.com .
telegram ___ https://t.me/solution59
programmed Blank ATM card is a blessing in disguise. I got my PROGRAMMED ATM CARD to withdraw a maximum of $1,000 daily for 41 days via (loanwestlake@gmail.com ). I am so happy about this because it has helped me save enough to pay all my bills/debts and even buy some food.
Apply through the contact below and get instant help
contact mail: loanwestlake@gmail.com .
telegram ___ https://t.me/solution59