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://fanlist.com/Mysassyweddingep18
https://vlink.design/profile/realestateagencyep5
https://vlink.design/profile/4Destinyep7
https://vlink.design/profile/SwordandBelovedep14
https://fanlist.com/MySassyWeddingEp17series
https://vlink.design/profile/MystiqueintheMirror-ep2-series
https://vlink.design/profile/Ep4-TheCursedLove
https://vlink.design/profile/TheDarkDiceFinalEpisode
https://vlink.design/profile/goddessblessyoufromdeathep1
https://vlink.design/profile/4tigers1080p
https://vlink.design/profile/myboo2th
https://vlink.design/profile/Ep17MySassyWedding
https://1link.jp/mysassyweddingep17
https://vlink.design/profile/my-sassy-wedding-ep17
https://raindrop.io/adekabirth/darimuitulagucinta-62567296
https://x.com/BirdsVf/status/1983391275375317256
https://factsplat.com/splats/45b3b17a-5ac6-4aec-af47-24bf53c5b50a
https://bsky.app/profile/adekarbit.bsky.social/post/3m4cmj4rkgc2g
https://mastodon.social/@tvgratisan/115455582239671635
https://herbalmeds-forum.biolife.com.my/d/310400-fhturty
https://www.imdb.com/list/ls4157881688/copy/
https://www.imdb.com/list/ls4157844743/copy/
https://www.imdb.com/list/ls4157887260/copy/
https://www.imdb.com/list/ls4157881435/copy/
https://www.imdb.com/list/ls4157887263/copy/
https://www.imdb.com/list/ls4157836403/copy/
https://www.imdb.com/list/ls4157893623/copy/
https://www.imdb.com/list/ls4151072072/copy/
https://www.imdb.com/list/ls4157896252/copy/
https://www.imdb.com/list/ls4151032569/copy/
https://www.imdb.com/list/ls4151079973/copy/
https://www.imdb.com/list/ls4151073726/copy/
https://www.imdb.com/list/ls4157844327/copy/
https://www.imdb.com/list/ls4157880113/copy/
https://www.imdb.com/list/ls4151052319/copy/
https://www.imdb.com/list/ls4151059718/copy/
https://bnd.lc/ChainsawManHdKorea
https://bnd.lc/Alphasubkorea
https://bnd.lc/TheFinalPiece
https://bnd.lc/ThrStranger
https://bnd.lc/DemonSlayerSubThai
https://bnd.lc/CoyotesThaihd
https://bnd.lc/TurnUpTheSunvie
https://bnd.lc/JustBreathee
https://bnd.lc/EaglesOfTheRepublic
https://bnd.lc/DieMyLove
https://bnd.lc/GoodBoymovieTh
https://bnd.lc/thekingofkingsviet
https://bnd.lc/TheElixirThaiihd
https://bnd.lc/Rosarioviet
https://bnd.lc/FriedasFall
https://bnd.lc/ChainsawManhdThaii
https://bnd.lc/chainsawhdsubkorea
https://bnd.lc/BlackPhone2korea
https://bnd.lc/Falconexpresskorea
https://bnd.lc/DeathWhisperersubko
https://bnd.lc/ReflectionInAdead
https://bnd.lc/TheMonkeyy
https://bnd.lc/GrandPrixoEurope
https://bnd.lc/TheConjuringsubViett
https://bnd.lc/TheConjuringSubThaii
https://bnd.lc/aHouseOfDynamiteko
https://bnd.lc/Worldbeakerr
https://bnd.lc/DrugaFurioza
https://bnd.lc/Urchin
https://www.imdb.com/list/ls4157939164/copy/
https://www.imdb.com/list/ls4157801587/copy/
https://www.imdb.com/list/ls4157994717/copy/
https://www.imdb.com/list/ls4157919670/copy/
https://www.imdb.com/list/ls4157968591/copy/
https://www.imdb.com/list/ls4157916021/copy/
https://www.imdb.com/list/ls4157921342/copy/
https://www.imdb.com/list/ls4157932843/copy/
https://www.imdb.com/list/ls4157924796/copy/
https://www.imdb.com/list/ls4157876956/copy/
https://www.imdb.com/list/ls4157982181/copy/
https://www.imdb.com/list/ls4157924472/copy/
THE WORLD’S BEST AND LEGITIMATE HACKER / CAPTAIN JACK RECOVERY
I want to express my gratitude to Captain Jack Recovery, a knowledgeable bitcoin recovery professional, for assisting me in getting my stolen cryptocurrency back after I was duped. Captain Jack saved me, and I got a reimbursement for 97% of the money I had lost within 72 hours of recovering. Captain Jack is a great choice if you need help getting your money back.
Email address: realcaptainjack@usa.com
Follow @realcaptainjack on Telegram.
Website: https://realcaptainjack.wixsite.com/crypto-recovery
I WAS SCAMMED OF $745,000 WORTH OF BITCOIN ALL THANKS TO SMITH WHITE HACK SERVICE
I’M Maria Da penha was scammed of $745,000 worth of bitcoins with a scam forest investment unknowingly then, I didn’t know what to do.. I felt like committing suicide, but I fortunately for me I had a good start again after my friend introduced me to smith white hack service who helped me recovered all my stolen funds and profit that where held form me, by those bastard scammers, in just few days of working with him, if you feel scammed with fake forex company you don’t need to be worried, you can Text Him Via his Email smithwhitehackservice@gmail com or WhatsApp +1 (559) 508-2403). And he will recover your stolen coins back in your wallet account in full…he has all it takes and his a very straight forward person.
https://medium.com/@wcb27529/grab-the-70-halloween-discount-before-it-disappears-49dfde02a293
https://babygirlslove008.activeboard.com/t72247965/adobe-ad0-e724-dumps-and-exam-prep-with-dumpscafe
https://matters.town/a/b97qvrxjl2ne
https://www.edufex.com/forums/discussion/general/why-the-ccse-204-certification-matters
https://www.sunemall.com/board/board_topic/8431232/7348554.htm
https://www.milliescentedrocks.com/board/board_topic/2189097/7348604.htm
https://orangeroleplay.getbb.ru/viewtopic.php?f=32&t=23817
https://connect.usama.dev/blogs/45614/RedHat-EX200-Dumps-and-Exam-Prep-with-DumpsCafe