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://me-and-thee-ep-3-thaibl.readme.io/reference/~ดูซีรีส์ใหม่-มีสติหน่อยคุณธีร์-me-and-thee-ep3-ดูฟรี-จบ-พากย์ไทยซับไทย-ตอนที่-3-uncut-version-ย้อนหลัง-เต็มอิ่มครบทุกตอน-hd
https://me-and-thee-ep-3-thaibl.readme.io/reference/ซีรี่ย์ไทย-me-and-thee-2025-มีสติหน่อยคุณธีร์-ep3-จบ
https://me-and-thee-ep-3-thaibl.readme.io/reference/ดูซีรี่ย์วาย-มีสติหน่อยคุณธีร์-me-and-thee-2025-พากย์ไทย-ep3-จบ
https://me-and-thee-ep-3-thaibl.readme.io/reference/ดูซีรี่ย์วาย-มีสติหน่อยคุณธีร์-me-and-thee-ep3-พากย์ไทยซับไทย-ดูฟรี-ตอนที่-3-uncut-ย้อนหลังเต็มเรื่อง-ทุกตอน-hd-สตรีม-ดราม่าเข้มข้น-2025
https://me-and-thee-ep-3-thaibl.readme.io/reference/ซีรี่ย์วาย-มีสติหน่อยคุณธีร์-me-and-thee-2025-พากย์ไทย-ep3-จบ
https://the-wicked-game-ep-10.readme.io/reference/~ดูซีรีส์ใหม่-เกมรักลวง-the-wicked-game-ep10-ดูฟรี-จบ-พากย์ไทยซับไทย-ตอนที่-10-uncut-version-ย้อนหลัง-เต็มอิ่มครบทุกตอน-hd
https://the-wicked-game-ep-10.readme.io/reference/ดูซีรี่ย์วาย-เกมรักลวง-the-wicked-game-ep10-พากย์ไทยซับไทย-ดูฟรี-ตอนที่-10-uncut-ย้อนหลังเต็มเรื่อง-ทุกตอน-hd-สตรีม-ดราม่าเข้มข้น-2025
https://the-wicked-game-ep-10.readme.io/reference/ซีรี่ย์ไทย-the-wicked-game-2025-เกมรักลวง-ep10-จบ
https://the-wicked-game-ep-10.readme.io/reference/ซีรี่ย์วาย-เกมรักลวง-the-wicked-game-2025-พากย์ไทย-ep10-จบ
https://the-wicked-game-ep-10.readme.io/reference/ดูซีรี่ย์วาย-เกมรักลวง-the-wicked-game-2025-พากย์ไทย-ep10-จบ
https://head-2-head-ep-4-thai-bl.readme.io/reference/ดูซีรี่ย์วาย-ไหนใครว่าพวกมันไม่ถูกกัน-head-2-head-ep4-พากย์ไทยซับไทย-ดูฟรี-ตอนที่-4-uncut-ย้อนหลังเต็มเรื่อง-ทุกตอน-hd-สตรีม-ดราม่าเข้มข้น-2025
https://head-2-head-ep-4-thai-bl.readme.io/reference/~ดูละครใหม่-head-2-head-ไหนใครว่าพวกมันไม่ถูกกัน-ep4-พากย์ไทยซับไทย-ดูฟรี-ตอนแรก-uncut-ver-ดูย้อนหลัง-เต็มเรื่อง-ทุกตอน-hd-ซีรีส์พีเรียดที่น่าจับตามอง-2025
https://head-2-head-ep-4-thai-bl.readme.io/reference/~%EF%B8%8Fดูซีรีส์ฟรีไหนใครว่าพวกมันไม่ถูกกัน-ep4-พากย์ไทยซับไทย-uncut-ดูฟรี-ตอนที่-4-ย้อนหลังเต็มเรื่อง-ทุกตอน-hd-สตรีม
https://head-2-head-ep-4-thai-bl.readme.io/reference/ซีรี่ย์ไทย-ไหนใครว่าพวกมันไม่ถูกกัน-2025-head-2-head-ep4-จบ
https://head-2-head-ep-4-thai-bl.readme.io/reference/ซีรี่ย์วาย-head-2-head-ไหนใครว่าพวกมันไม่ถูกกัน-2025-พากย์ไทย-ep4-จบ
https://school-tripep-7.readme.io/reference/~ดูซีรีส์ใหม่-修学旅行で仲良くないグループに入りました-school-trip-joined-a-group-im-not-close-to-ep7-ดูฟรี-จบ-พากย์ไทยซับไทย-ตอนที่-7-uncut-version-ย้อนหลัง-เต็มอิ่มครบทุกตอน-hd
https://school-tripep-7.readme.io/reference/ซีรี่ย์ไทย-school-trip-joined-a-group-im-not-close-to-2025-修学旅行で仲良くないグループに入りました-ep7-จบ
https://school-tripep-7.readme.io/reference/ดูซีรี่ย์วาย-修学旅行で仲良くないグループに入りました-school-trip-joined-a-group-im-not-close-to-2025-พากย์ไทย-ep7-จบ
https://school-tripep-7.readme.io/reference/ดูซีรี่ย์วาย-修学旅行で仲良くないグループに入りました-school-trip-joined-a-group-im-not-close-to-ep7-พากย์ไทยซับไทย-ดูฟรี-ตอนที่-7-uncut-ย้อนหลังเต็มเรื่อง-ทุกตอน-hd-สตรีม-ดราม่าเข้มข้น-2025
https://school-tripep-7.readme.io/reference/~%EF%B8%8Fดูซีรีส์ฟรี修学旅行で仲良くないグループに入りました-ep7-พากย์ไทยซับไทย-uncut-ดูฟรี-ตอนที่-7-ย้อนหลังเต็มเรื่อง-ทุกตอน-hd-สตรีม
https://codepen.io/Amando-rogjer/pen/QwNMbRE
https://wokwi.com/projects/448059724790895617
https://ideone.com/BlJwFI
https://scrapbox.io/356gdfgg54ef/me-and-thee-ep-3-thaibl.readme.io%2Freference%2F~ดูซีรีส์ใหม่-มีสติหน่อยคุณธีร์-me-and-thee-ep3-ดูฟ รี-จบ-พากย์ไทยซับไทย-ตอนที่-3-uncut-version-ย้อนหลัง-เต็มอิ่มครบทุกตอน-hd
https://www.etextpad.com/qzgt2ppl82
https://pastelink.net/abkvjmz9
https://paste.enginehub.org/nWmAAJ_w4
https://paste.thezomg.com/387922/35621361/
https://yamcode.com/readmeio002
https://hackmd.io/Moveflixsite/HymFGUsebg https://www.pastery.net/pxpphe/ https://notes.io/erfcX https://rentry.co/v5rgmmhs https://justpaste.it/k00da https://paiza.io/projects/ntTDr8zVyF58WowWDT8buw https://glot.io/snippets/hd4pfhvhkm https://privatebin.net/?3af34dfd7dcf8f4c#BxWrCq3E6snYfRNK5bUGtCVgcrHW9DXhvpdkY257npxn https://jsitor.com/hX7yuSOcs7c https://tech.io/snippet/utMpDri https://sites.google.com/view/readmeio002/ https://docs.google.com/spreadsheets/d/1rfVjr2-sIS3miVG7St812ubkqQSNSxPk0fA9E30B0jk/edit?usp=sharing https://www.surveyking.com/survey/mhk47 https://magic.ly/changegang/readme.io.002 https://medium.com/yurigheboy25/readme-io-002-7167599746be
https://www.twosapp.com/691d70bd204cb0010d80af71
https://diendannhansu.com/threads/readme-io-002.863206/
https://raindrop.io/harrykur/readme-io-002-63392224
https://prasatnas.com/posts/202682
https://prasatnas.com/posts/202683
https://connect.usama.dev/posts/52699
https://connect.usama.dev/posts/52700
https://forum.virginiaeranet.com/viewtopic.php?p=101#p101
https://virginiaeranet.com/demi-moore-on-her-life-and-career-positioning-yourself-as-a-victim-is-counterproductive/
https://hipolink.net/izlealtyzlhd/products/predator-vahi-topraklar————4—-
https://hipolink.net/izlealtyzlhd/products/predator-vahi-topraklar———-
https://hipolink.net/izlealtyzlhd/products/predator-vahi-topraklar———-4-
https://hipolink.net/izlealtyzlhd/products/predator-vahi-topraklar———
https://hipolink.net/izlealtyzlhd/products/predator-vahi-topraklar——-altyazl
https://hipolink.net/izlealtyzlhd/products/predator-vahi-topraklar————-
https://hipolink.net/izlealtyzlhd/products/bi-umut—————-
https://hipolink.net/izlealtyzlhd/products/bi-umut———-4—-
https://hipolink.net/izlealtyzlhd/products/bi-umut————
https://hipolink.net/izlealtyzlhd/products/bi-umut————4—-
https://hipolink.net/izlealtyzlhd/products/bi-umut———-
https://hipolink.net/izlealtyzlhd/products/bi-umut———-4-
https://hipolink.net/izlealtyzlhd/products/bi-umut———
https://hipolink.net/izlealtyzlhd/products/bi-umut——-altyazl
https://hipolink.net/izlealtyzlhd/products/canavarcklar—————-
https://hipolink.net/izlealtyzlhd/products/canavarcklar———-4—-
https://hipolink.net/izlealtyzlhd/products/canavarcklar————
https://hipolink.net/izlealtyzlhd/products/canavarcklar————4—-
https://hipolink.net/izlealtyzlhd/products/canavarcklar———-
https://hipolink.net/izlealtyzlhd/products/canavarcklar———-4-
https://hipolink.net/izlealtyzlhd/products/canavarcklar———
https://hipolink.net/izlealtyzlhd/products/canavarcklar——-altyazl
https://hipolink.net/izlealtyzlhd/products/canavarcklar————-
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc—————-
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc———-4—-
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc————
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc————4—-
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc———-
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc———-4-
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc———
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc——-altyazl
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc————-
https://hipolink.net/izlealtyzlhd/products/predator-vahi-topraklar————4—-
https://hipolink.net/izlealtyzlhd/products/predator-vahi-topraklar———-
https://hipolink.net/izlealtyzlhd/products/predator-vahi-topraklar———-4-
https://hipolink.net/izlealtyzlhd/products/predator-vahi-topraklar———
https://hipolink.net/izlealtyzlhd/products/predator-vahi-topraklar——-altyazl
https://hipolink.net/izlealtyzlhd/products/predator-vahi-topraklar————-
https://hipolink.net/izlealtyzlhd/products/bi-umut—————-
https://hipolink.net/izlealtyzlhd/products/bi-umut———-4—-
https://hipolink.net/izlealtyzlhd/products/bi-umut————
https://hipolink.net/izlealtyzlhd/products/bi-umut————4—-
https://hipolink.net/izlealtyzlhd/products/bi-umut———-
https://hipolink.net/izlealtyzlhd/products/bi-umut———-4-
https://hipolink.net/izlealtyzlhd/products/bi-umut———
https://hipolink.net/izlealtyzlhd/products/bi-umut——-altyazl
https://hipolink.net/izlealtyzlhd/products/canavarcklar—————-
https://hipolink.net/izlealtyzlhd/products/canavarcklar———-4—-
https://hipolink.net/izlealtyzlhd/products/canavarcklar————
https://hipolink.net/izlealtyzlhd/products/canavarcklar————4—-
https://hipolink.net/izlealtyzlhd/products/canavarcklar———-
https://hipolink.net/izlealtyzlhd/products/canavarcklar———-4-
https://hipolink.net/izlealtyzlhd/products/canavarcklar———
https://hipolink.net/izlealtyzlhd/products/canavarcklar——-altyazl
https://hipolink.net/izlealtyzlhd/products/canavarcklar————-
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc—————-
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc———-4—-
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc————
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc————4—-
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc———-
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc———-4-
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc———
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc——-altyazl
https://hipolink.net/izlealtyzlhd/products/chainsaw-man—-the-movie-reze-arc————-
https://hipolink.net/izlealtyzl1/products/uykucu—————-
https://hipolink.net/izlealtyzl1/products/uykucu———-4—-
https://hipolink.net/izlealtyzl1/products/uykucu————
https://hipolink.net/izlealtyzl1/products/uykucu————4—-
https://hipolink.net/izlealtyzl1/products/uykucu———-
https://hipolink.net/izlealtyzl1/products/uykucu———-4-
https://hipolink.net/izlealtyzl1/products/uykucu———
https://hipolink.net/izlealtyzl1/products/uykucu——-altyazl
https://hipolink.net/izlealtyzl1/products/uykucu————-
https://hipolink.net/izlealtyzl1/products/sihirbazlar-etesi-3-daha-bir-ey-grmediniz—————-
https://hipolink.net/izlealtyzl1/products/sihirbazlar-etesi-3-daha-bir-ey-grmediniz———-4—-
https://hipolink.net/izlealtyzl1/products/sihirbazlar-etesi-3-daha-bir-ey-grmediniz————
https://hipolink.net/izlealtyzl1/products/sihirbazlar-etesi-3-daha-bir-ey-grmediniz————4—-
https://hipolink.net/izlealtyzl1/products/sihirbazlar-etesi-3-daha-bir-ey-grmediniz———-
https://hipolink.net/izlealtyzl1/products/sihirbazlar-etesi-3-daha-bir-ey-grmediniz———-4-
https://hipolink.net/izlealtyzl1/products/sihirbazlar-etesi-3-daha-bir-ey-grmediniz———
https://hipolink.net/izlealtyzl1/products/sihirbazlar-etesi-3-daha-bir-ey-grmediniz——-altyazl
https://hipolink.net/izlealtyzl1/products/sihirbazlar-etesi-3-daha-bir-ey-grmediniz————-
https://hipolink.net/izlealtyzlhd/products/prl-sakl-robotlar—————-
https://hipolink.net/izlealtyzlhd/products/prl-sakl-robotlar———-4—-
https://hipolink.net/izlealtyzlhd/products/prl-sakl-robotlar————
https://hipolink.net/izlealtyzlhd/products/prl-sakl-robotlar————4—-
https://hipolink.net/izlealtyzlhd/products/prl-sakl-robotlar———-
https://hipolink.net/izlealtyzlhd/products/prl-sakl-robotlar———-4-
https://hipolink.net/izlealtyzlhd/products/prl-sakl-robotlar———
https://hipolink.net/izlealtyzlhd/products/prl-sakl-robotlar——-altyazl
https://hipolink.net/izlealtyzlhd/products/prl-sakl-robotlar————-
https://hipolink.net/izlealtyzlhd/products/predator-vahi-topraklar—————-
https://hipolink.net/izlealtyzlhd/products/predator-vahi-topraklar———-4—-
https://hipolink.net/izlealtyzlhd/products/predator-vahi-topraklar————
https://hihello.com/p/14738214-3fa4-4e57-88b1-a2e2919a7062
https://beezlinq.com/card/themanipulatedep7
https://blinq.me/NiXHWGya7WQv
https://www.brush.bio/mystiqueinthemirrorseriesep5
https://www.brush.bio/lyingep11
https://www.brush.bio/spiritfingersep9-10
https://www.brush.bio/ep5hypnotic
https://www.brush.bio/ep6hypnotic
https://www.brush.bio/ep7thecursedlove
https://bnd.lc/ojpQL
https://muz.lc/maIkt
https://teletype.link/TheManipulatedep7
https://cc.co/2FHI1W_5l
https://melink.to/0qn3gsv
https://x.com/baifernwak50948/status/1991022290382033362
https://connect.usama.dev/posts/52423
https://prasatnas.com/posts/202084
https://bsky.app/profile/spiritcarryon.bsky.social/post/3m5xl6aa5kk2n
https://mastodon.social/@saliraay/115574832228019560
https://guyanahub.com/post/6479
https://papaly.com/categories/share?id=ed52d06cc6a24284b3a6d3bc320018b1
https://raindrop.io/watone/dgfgfytyytyt-63363376
https://communities.win/c/catnaholics/p/1ARcuMiQqr/
https://linkmix.co/46945450
https://chouseisan.com/s?h=72b5c65f59f24ec4ba6434b695aa4e98
https://scrapbox.io/sikasik/sfdgfggjiuiuoioi
https://start.me/w/zKoJx0
https://multy.me/A4Txl
https://www.TwosApp.com/691d5e4a84739474c801d501
https://lebanonhub.app/posts/700042
https://www.tipga.com/e/691d5ec43286fe2f99c0fb03
https://forum.phuongnamedu.vn/threads/sfdgfhgjiuoii.148597/
https://namelessmc.com/profile/fdgfytuyuyuy/
https://abrir.link/qTdjE
https://www.collcard.com/post/435178_https-hihello-com-p-14738214-3fa4-4e57-88b1-a2e2919a7062-https-beezlinq-com-card.html
https://insta.tel/post/313721_https-hihello-com-p-14738214-3fa4-4e57-88b1-a2e2919a7062-https-beezlinq-com-card.html
https://matters.town/a/ykgidlrps0sd
https://herbalmeds-forum.biolife.com.my/d/320746-csdfhjyiuooi
https://tooter.in/icikmus/posts/115574891653791016
https://community.wongcw.com/posts/1178576
https://www.ths.ac.th/question/sfdgfhfhghg/
https://www.nahuabo.go.th/?dwqa-question=sfdffhgjhuiuoii
https://cinderella.pro/user/240348/sfdgffhfhg/
https://bandori.party/user/353913/dsty98o8ooi/
https://schoolido.lu/user/sfdgfhhghgr87/
https://www.grepmed.com/ehpw7fyl4q
https://developers.fogbugz.com/default.asp?W2745
https://files.fm/769196r9i3/info
https://www.intensedebate.com/people/csfdgfhhhg
https://pastelink.net/f2ruh9xr
https://telegra.ph/fgfhghjhjjhjh-11-19
https://rentry.co/97i22kph
https://justpaste.it/i8sd0