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
How Losing My Crypto Wallet Access Cost Me Half a Million Dollars — and How I Recovered It
I was among the early adopters of cryptocurrency. I took the time to educate myself, learned the strategies behind crypto trading and investment, and built a strong portfolio through careful planning and experience. Over time, my digital assets grew to a value of over $500,000.
Toward the end of 2025, everything changed. I lost access to my crypto wallet, and with it, my entire portfolio. In a moment, years of effort disappeared, leaving me devastated and uncertain about the future.
What felt like a crushing misfortune, however, became a turning point. Through persistence and the right support, I was able to recover my stolen assets with the help of Morphohack Cyber Service, a reputable cryptocurrency recovery firm. Their expertise and professionalism were instrumental in tracing and recovering my funds from the hackers responsible.
I strongly recommend Morphohack Cyber Service to anyone facing a similar situation. They helped me reclaim what I thought was permanently lost, and they can help others recover their digital assets as well. Reach them via E-Mail: Morphohack@cyberservices.com
https://mforum2.cari.com.my/forum.php?mod=viewthread&tid=5524749&extra=
https://www.yelp.com/biz/wizz-air-nice?hrid=kD8dpR7NQquNuhIsa43UtQ&utm_campaign=www_review_share_postreview&utm_medium=copy_link&utm_source=(direct)
https://www.yelp.com/biz/klm-royal-dutch-airlines-los-angeles-2?hrid=PHTFroh_QjqrXDf4Baxd1A&utm_campaign=www_review_share_postreview&utm_medium=copy_link&utm_source=(direct)
https://www.yelp.com/biz/porter-airlines-fort-lauderdale?hrid=B0uVV3x37BR4RJqTc0slWQ&utm_campaign=www_review_share_postreview&utm_medium=copy_link&utm_source=(direct)
https://www.yelp.com/biz/alaska-airlines-anchorage-3?hrid=oKWDXoPo6irZNdiG4fVg1Q&utm_campaign=www_review_share_postreview&utm_medium=copy_link&utm_source=(direct)
https://www.yelp.com/biz/etihad-airways-sterling?hrid=iw3MK3nXaEZMj6E-As8kbw&utm_campaign=www_review_share_postreview&utm_medium=copy_link&utm_source=(direct)
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/new-2026-travelocity-24-hour-customer-service.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/wow-travelocity-24-hour-customer-service.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/travelocity-helpline-services-2026.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/travelocity-24-hour-customer-service-latest26.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/wow-travelocity-24-hour-customer-service-updated-2026.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/does-travelocity-have-24-hour-customer-service-travelocityhelpnewservices.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/does-travelocity-have-24-hour-customer-service-travelocityhelp2026.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/newservices-travelocity-have-24-hour-customer-service2026.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/newservices-travelocity-have-24-hour-customer-service.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/travelocitynewservices-does-travelocity-have-24-hour-customer-service.pdf
https://superprofile.bio/windbreakerthaisub
https://superprofile.bio/windbreakerthaidub
https://superprofile.bio/windbreakersubthai
https://superprofile.bio/windbreakerthaihd
https://superprofile.bio/kokuhothaisub
https://superprofile.bio/kokuhothaidub
https://superprofile.bio/kokuhosubthai
https://superprofile.bio/kokuhothaihd
https://superprofile.bio/greenland2thaisub
https://superprofile.bio/greenland2thaidub
https://superprofile.bio/greenland2subthai
https://superprofile.bio/greenland2thaihd
https://superprofile.bio/meandtheeep9
https://superprofile.bio/meandthee-ep9
https://superprofile.bio/meandtheeep9uncut
https://superprofile.bio/meandtheeseriesep9
https://superprofile.bio/h2hseriesep12
https://superprofile.bio/head2headep12
https://superprofile.bio/head2headep12uncut
https://superprofile.bio/head2head-ep12
https://wokwi.com/projects/452047003859753985
https://ideone.com/k2EKQH
https://scrapbox.io/hghjgyug7yhuj/superprofile.bio%2Fwindbreakerthaisub
https://www.etextpad.com/5gkipt1sez
https://pastelink.net/8s0xkbfk
https://paste.enginehub.org/qMKKbtd7v
https://paste.thezomg.com/400083/64487176/
https://hackmd.io/Moveflixsite/H18R8LHEbx https://rentry.co/icyxizny https://www.pastery.net/bbvqkd/ https://notes.io/ey1Dz https://tech.io/snippet/yCeIk5s https://privatebin.net/?8c06a4a6dcff8df9#7tuA8f1PqSUZMkuEqXVMLRAkdW5LBdnCzAx4n3Sr4kUx https://glot.io/snippets/heh884mlpk https://paiza.io/projects/bVSwUtiIvJqsBjM3hjdE2A https://justpaste.it/gdc24 https://docs.google.com/spreadsheets/d/1hgCzW79R38B4OiZj9RdddUChm7LH2pDWOlUp8rhbGtQ/edit?usp=sharing https://magic.ly/zerositepost/NghaGoleR https://medium.com/yurigheboy25/nghagoler-562427a5d9ae
https://sites.google.com/view/nghagoler
https://raindrop.io/zhaprotz/ngha-gole-r-65029011
https://www.twosapp.com/695724e1208eb67d486a1315
https://prasatnas.com/posts/253102
https://diendannhansu.com/threads/nghagoler.882010/
https://tooter.in/harrykur/posts/115826079805470273
https://tooter.in/harrykur/posts/115826082558437569
https://www.nahuabo.go.th/?dwqa-question=nghagoler
https://forum.virginiaeranet.com/viewtopic.php?t=262
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/getresponselufthansa.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/quick-guide-file-claim-jetblue.pdf
https://hackmd.io/@o5_mFZ2SSAGoRFYsFJ4G3g/ryBaIUS4bl
https://notes.io/ey1DC
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/quickresponsegetresponselufthansa.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/officialguidespeakdirectlylufthansa.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/getlufthansarespond.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/ultimateguidegetlufthansarespond.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/speakdirectlylufthansa.pdf
https://mforum2.cari.com.my/forum.php?mod=viewthread&tid=5524740&extra=
https://www.yelp.com/biz/etihad-airways-sterling?hrid=aZTJmtBGep_QBLJrOQfp-w&utm_campaign=www_review_share_postreview&utm_medium=copy_link&utm_source=(direct)
https://www.yelp.com/biz/air-france-newark?hrid=w7E4GKJM-0eMrBr4pnlVdg&utm_campaign=www_review_share_postreview&utm_medium=copy_link&utm_source=(direct)
https://www.yelp.com/biz/alaska-airlines-anchorage-3?hrid=uGrePKKTI7a3xex2RgCh-Q&utm_campaign=www_review_share_postreview&utm_medium=copy_link&utm_source=(direct)
https://www.yelp.com/biz/porter-airlines-fort-lauderdale?hrid=qwu-c4k6yXiNthG0wg0rxg&utm_campaign=www_review_share_postreview&utm_medium=copy_link&utm_source=(direct)
https://www.yelp.com/biz/wizz-air-nice?hrid=USKiAIGE88i2lMrGdHJYRw&utm_campaign=www_review_share_postreview&utm_medium=copy_link&utm_source=(direct)
https://mforum2.cari.com.my/forum.php?mod=viewthread&tid=5524745&extra=
https://mforum2.cari.com.my/forum.php?mod=viewthread&tid=5524747&extra=
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/can-change-lufthansa-flight-free.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/can-reschedule-flight-jetblue.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/complete-guide-lufthansa-24-hour-booking-rule-detailed-guide.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/contact-jetblue-customer-service-step-by-step.pdf
https://twcrichmond.org/wp-content/uploads/ninja-forms/3/complete-guide-retrieve-jetblue-booking-number-complete-step-guide.pdf
https://www.yelp.com/biz/delta-air-lines-los-angeles-7?hrid=TREUYe5FC0bKSRQ9wLZixg&utm_campaign=www_review_share_postreview&utm_medium=copy_link&utm_source=(direct)
https://www.yelp.com/biz/united-airlines-houston?hrid=qk89oAG9quQpFgd10wHCiA&utm_campaign=www_review_share_postreview&utm_medium=copy_link&utm_source=(direct)
https://www.yelp.com/biz/singapore-airlines-los-angeles-4?hrid=itOkBS5fs6vX2YXwQ-V7BQ&utm_campaign=www_review_share_postreview&utm_medium=copy_link&utm_source=(direct)
https://www.yelp.com/biz/southwest-airlines-san-antonio-2?hrid=3HzsiGQyb-uKz6ItDaKwpA&utm_campaign=www_review_share_postreview&utm_medium=copy_link&utm_source=(direct)
https://www.yelp.com/biz/american-airlines-tulsa?hrid=dKbowTt-WlURvsi04FhyTA&utm_campaign=www_review_share_postreview&utm_medium=copy_link&utm_source=(direct)
https://rentry.co/thgtdt8n
https://goonlinetools.com/online-notepad/v/#glistening3499
https://pastefree.net/lEwegDqYR7R
https://privatebin.net/?521deec9cee1acc8#FJjjoRRbQH3FbtuawG3KqhzKvffyhqXHckXiHqo6kHtb
https://ctxt.io/2/AAD4ZRJpEA
https://paiza.io/projects/MzhO3ELIi71ecgsGKIWVDA?language=python3
https://controlc.com/71b6da4f
https://paste.myst.rs/v9tna4sb
https://paste.centos.org/view/2e09c477
https://jsitor.com/w5cLqdVpB