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://www.sympla.com.br/produtor/filmpollockpollock2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmleprocessusdepaix2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmfifi2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmstarsatnoon2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmlovelife2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmcarmen2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmsexygnaires2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmlanuitduverredeau2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmgiulia2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmblackcloverlpedelempereurmagecomplethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmtransformersriseofthebeasts2023complethd2023streamingenlignegratuithdfrv
https://www.sympla.com.br/produtor/filmspidermanacrossthespiderverse2023complethd2023streamingenlignegratuithdf
https://www.sympla.com.br/produtor/filmlapetitesirne2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmlecroquemitaine2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmlesgardiensdelagalaxie32023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmfastfuriousx2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmsupermariobroslefilm2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmtheflashcomplethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmmarcellecoquillageavecseschaussures2023complethd2023streamingenlignegratui
https://www.sympla.com.br/produtor/filmlovelife2023complethdstreamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmsexygnaires2023complethdstreamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmmonpreetmoi2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmthemachine2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmyouhurtmyfeelings2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmcreediii2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmevildeadrise2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmbookclub2thenextchapter2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmrenfield2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmsickofmyself2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmasteroidcity2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmsisudeloretdusang2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmlmentaire2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmzillion2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmlafilleetlegaron2023complethd2023streamingenlignegratuithdfrvf
https://rentry.co/s3yn4v
https://paiza.io/projects/Lwi_DvVvntbkA4mYjPuX_w?language=php
https://jsbin.com/wotacoxele/edit?html,output
https://bitbin.it/rgOx2EF2/
https://sfero.me/article/movie
https://tautaruna.nra.lv/forums/pievienot/
https://www.bankier.pl/forum/temat_dcfsdcdse,61158297.html
https://www.sympla.com.br/produtor/filmpollockpollock2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmleprocessusdepaix2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmfifi2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmstarsatnoon2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmlovelife2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmcarmen2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmsexygnaires2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmlanuitduverredeau2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmgiulia2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmblackcloverlpedelempereurmagecomplethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmtransformersriseofthebeasts2023complethd2023streamingenlignegratuithdfrv
https://www.sympla.com.br/produtor/filmspidermanacrossthespiderverse2023complethd2023streamingenlignegratuithdf
https://www.sympla.com.br/produtor/filmlapetitesirne2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmlecroquemitaine2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmlesgardiensdelagalaxie32023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmfastfuriousx2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmsupermariobroslefilm2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmtheflashcomplethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmmarcellecoquillageavecseschaussures2023complethd2023streamingenlignegratui
https://www.sympla.com.br/produtor/filmlovelife2023complethdstreamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmsexygnaires2023complethdstreamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmmonpreetmoi2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmthemachine2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmyouhurtmyfeelings2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmcreediii2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmevildeadrise2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmbookclub2thenextchapter2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmrenfield2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmsickofmyself2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmasteroidcity2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmsisudeloretdusang2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmlmentaire2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmzillion2023complethd2023streamingenlignegratuithdfrvf
https://www.sympla.com.br/produtor/filmlafilleetlegaron2023complethd2023streamingenlignegratuithdfrvf
https://rentry.co/s3yn4v
https://paiza.io/projects/Lwi_DvVvntbkA4mYjPuX_w?language=php
https://jsbin.com/wotacoxele/edit?html,output
https://bitbin.it/rgOx2EF2/
https://sfero.me/article/movie
https://tautaruna.nra.lv/forums/pievienot/
https://www.bankier.pl/forum/temat_dcfsdcdse,61158297.html
https://www.sympla.com.br/produtor/httpsdmoviefunmovie788030umamiphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie1064998monsieurconstantphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie960287lhommedeboutphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie953661ramonaphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie657561thewishmastreephplanguagefrfr
https://www.sympla.com.br/produtor/httpsmovie5onlinemovie844417marlowephplanguagept
https://www.sympla.com.br/produtor/httpsdmoviefunmovie493529dungeonsdragonshonoramongthievesphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie96481999moonsphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie958865leprincipalphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie1107587killdatingphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie892505hawaiiphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie958857lecoursdelaviephplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie594767shazamfuryofthegodsphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie888082onthewanderingpathsphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie643215asterixobelixthemiddlekingdomphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie921452jeannedubarryphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie964980airphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie961718medellinphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie884605nohardfeelingsphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie1040148rubygillmanteenagekrakenphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie335977indianajonesandthedialofdestinyphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie831986sublimephplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie603692johnwickchapter4phplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie76600avatarthewayofwaterphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie995767thekingofalgiersphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie589820roseplaysjuliephplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie989672justthetwoofusphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie299615lamaletaphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie455476knightsofthezodiacphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie820707redislandphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie669653ilboemophplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie95860338deg5quaidesorfegravevresphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie964837polarisphplanguagefrfr
https://www.sympla.com.br/produtor/httpsdmoviefunmovie1010581myfaultphplanguagefrfr
https://rentry.co/t34gg
https://paiza.io/projects/w6Vti9xbZ-hXVRGqxc8GuQ?language=php
https://jsbin.com/kozunagobu/edit?html,output
https://bitbin.it/pzHYDzzJ/
https://sfero.me/article/gtry
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=61158041&obs=&emal=&st=1&thread_id=
https://tautaruna.nra.lv/forums/tema/50185-gyhr68/
https://my.mamul.am/en/post/186833
https://my.mamul.am/en/post/186845
https://my.mamul.am/en/post/186874
https://my.mamul.am/en/post/186899
https://my.mamul.am/en/post/186918
https://my.mamul.am/en/post/186932
https://my.mamul.am/en/post/186989
https://my.mamul.am/en/post/186995
https://my.mamul.am/en/post/187011
https://my.mamul.am/en/post/187043
https://my.mamul.am/en/post/187068
https://my.mamul.am/en/post/187079
https://my.mamul.am/en/post/187091
https://my.mamul.am/en/post/187118
https://my.mamul.am/en/post/187147
https://my.mamul.am/en/post/187151
https://my.mamul.am/en/post/187156
https://rentry.co/ner72
https://paiza.io/projects/Pjk7A3V1zwuz2IyD9LIsnA?language=php
https://jsbin.com/dulanaqeci/edit?html,output
https://bitbin.it/eCv5mqHi/
https://tautaruna.nra.lv/forums/tema/50180-dfswdrgt/
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=61151083&obs=&emal=&st=1&thread_id=
https://sfero.me/article/fdser
https://my.mamul.am/en/post/186870
https://my.mamul.am/en/post/186883
https://my.mamul.am/en/post/186904
https://my.mamul.am/en/post/186935
https://my.mamul.am/en/post/186975
https://my.mamul.am/en/post/186993
https://my.mamul.am/en/post/187006
https://my.mamul.am/en/post/187052
https://my.mamul.am/en/post/187062
https://my.mamul.am/en/post/187070
https://my.mamul.am/en/post/187097
https://my.mamul.am/en/post/187110
https://my.mamul.am/en/post/187121
https://my.mamul.am/en/post/187133
https://my.mamul.am/en/post/187166
https://my.mamul.am/en/post/187180
https://my.mamul.am/en/post/187187
https://my.mamul.am/en/post/187193
https://my.mamul.am/en/post/187205
https://my.mamul.am/en/post/187210
https://my.mamul.am/en/post/187213
https://rentry.co/qripg
https://paiza.io/projects/HuvNmHOHYIC1DRYpx3dENw?language=php
https://jsbin.com/lewuyucali/edit?html,output
https://bitbin.it/Gk6sBl6v/
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=61151371&obs=&emal=&st=1&thread_id=
https://sfero.me/article/moviee
https://tautaruna.nra.lv/forums/tema/50181-moviee/