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://vk.com/daltonsub-avatar-2-dong-chay-cua-nuoc-2022-full-hd-vietsub-mien-phi-on https://vk.com/daltonsub-voir-avatar-2-la-voie-de-leau-2022-film-complet-streaming
https://vk.com/daltonsub-buppesanniwat-2-2022-hd https://vk.com/daltonsub-2022
https://vk.com/daltonsub-tw-the-tipping-point-2022 https://vk.com/daltonsub-black-panther-wakanda-forever-2
https://vk.com/daltonsub-detective-conan-the-bride-of-halloween-1080p-2022-hd https://vk.com/daltonsub-ver-black-adam-pelicula-2022-online-en-espanol-completa
https://vk.com/daltonsub-home-coming https://vk.com/daltonsub-20221080p
https://vk.com/daltonsub-watchfree-one-piece-film-red-2022-online-on-123movies https://vk.com/daltonsub-2022-shin-ultraman
https://vk.com/daltonsub-lt-gt-2022-hd1080p https://vk.com/daltonsub-2022-hd1080phk
https://vk.com/daltonsub-too-beautiful-to-liehd-2022 https://vk.com/daltonsub-hd1080pwarriors-of-future-2022
https://vk.com/daltonsub-2022-1080p-tw-moon-man https://vk.com/daltonsub-hd1080p-tw
https://vk.com/@daltonsub-stream-deutsch-sonne-und-beton-ganzer-film-deutsch-kostenlos
https://bitbucket.org/atlassian/personal-issue-templates/issues/56378/watch-shazam-2-fury-of-the-gods-2023
https://bitbucket.org/atlassian/personal-issue-templates/issues/56380/watch-scream-6-2023-fullmovie-download
https://bitbucket.org/atlassian/personal-issue-templates/issues/56381/watch-creed-3-2023-fullmovie-download-free
https://bitbucket.org/atlassian/personal-issue-templates/issues/56382/watch-65-2023-fullmovie-download-free-720p
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/11515/123movies-where-to-shazam-2-fury-of-the
https://bitbucket.org/atlassian/personal-issue-templates/issues/56386/watch-john-wick-4-2023-fullmovie-download
https://bitbucket.org/atlassian/personal-issue-templates/issues/56388/watch-kabzaa-2023-fullmovie-download-free
https://bitbucket.org/atlassian/personal-issue-templates/issues/56389/watch-nigah-marda-ayi-ve-2023-fullmovie
https://bitbucket.org/atlassian/personal-issue-templates/issues/56393/watch-kannai-nambathey-2023-fullmovie
https://bitbucket.org/atlassian/personal-issue-templates/issues/56395/watch-phalana-abbayi-phalana-ammayi-2023
https://bitbucket.org/atlassian/personal-issue-templates/issues/56396/watch-thunivu-2023-fullmovie-download-free
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/11524/123movies-where-to-scream-vi-6-2023
https://bitbucket.org/atlassian/personal-issue-templates/issues/56398/watch-pathaan-2023-fullmovie-download-free
https://bitbucket.org/atlassian/personal-issue-templates/issues/56399/watch-inside-2023-fullmovie-download-free
https://bitbucket.org/atlassian/personal-issue-templates/issues/56400/watch-noise-2023-fullmovie-download-free
https://bitbucket.org/atlassian/personal-issue-templates/issues/56401/full-river-red-2023-fullmovie-download
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/11528/123movies-where-to-creed-iii-6-2023
https://bitbucket.org/atlassian/personal-issue-templates/issues/56402/a-snowy-day-in-oakland-2023-fullmovie
https://bitbucket.org/atlassian/personal-issue-templates/issues/56403/american-cherry-2023-fullmovie-download
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/11532/123movies-where-to-demon-slayer-kimetsu-no
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/11534/123movies-where-to-65-2023-fullmovie
https://bitbucket.org/atlassian/personal-issue-templates/issues/56404/grainne-uaile-the-movie-2023-fullmovie
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/11535/123movies-where-to-john-wick-chapter-4
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/11544/watch-shazam-2-2023-fullmovie-online-on
https://bitbucket.org/atlassian/personal-issue-templates/issues/56447/xem-phim-full-b-ng-m-v-x-c-s-ng-hd-vietsub
https://bitbucket.org/atlassian/personal-issue-templates/issues/56449/xem-phim-full-shazam-2-c-n-th-nh-n-c-a-c-c
https://bitbucket.org/atlassian/personal-issue-templates/issues/56451/xem-phim-full-t-m-nh-cho-boss-hd-vietsub
https://bitbucket.org/atlassian/personal-issue-templates/issues/56452/xem-phim-full-vong-h-n-r-c-l-hd-vietsub
https://bitbucket.org/atlassian/personal-issue-templates/issues/56455/xem-phim-full-13-nghi-th-c-tr-t-hd-vietsub
https://bitbucket.org/atlassian/personal-issue-templates/issues/56457/xem-phim-full-demon-slayer-kimetsu-no
https://bitbucket.org/atlassian/personal-issue-templates/issues/56466/xem-phim-full-si-u-l-a-g-p-si-u-l-y-hd
https://tracker.moodle.org/browse/MDLNET-830
https://dailybusinesspost.com/these-5-foods-that-can-promote-healthier-hair-growth/
https://pastelink.net/hql725ab
https://rentry.co/mab8s
https://dev.bukkit.org/paste/31ab44ff
http://paste.jp/43fee9ec/
https://paste.rs/yB1
https://paste.ee/p/GZw3g
https://party.biz/forums/topic/396586/how-to-make-weverse-membership-army-ajbsfjasf
https://podvine.com/podcast/the-iphone-14-plus-already-has-a-release-date-in-mexico-price-presale-and-where-to-buy/become-best-actress-oscar-2023-here-are-interesting-facts-about-michelle-yeoh
http://pastehere.xyz/o97w2bmzb/
https://snippet.host/rgpuuz
https://paste.feed-the-beast.com/view/61361788
http://ben-kiki.org/ypaste/data/71811/index.html
https://ctxt.io/2/AACQrKj2Fg
https://jsitor.com/VAZbHKJNGX3y
https://paste.rs/G23
https://justpaste.it/7×5b7
https://backlinktool.io/p/2WUjTIXmHW6URvwCQLhW.html
https://bitbin.it/4oPNDQbJ/
https://paste2.org/fYLnJcx2
https://jsfiddle.net/tmkq2bwn/
https://ideone.com/wPg7os
https://paste.artemix.org/-/5Zr~PX
https://0paste.com/448440
https://tech.io/snippet/lOYJ4lA
https://www.click4r.com/posts/g/8572092/avoid-face-yoga-mistakes-by-moisturizing-your-face-whats-important
https://www.zupyak.com/p/3547911/t/this-is-the-reason-levis-makes-new-jeans-a-global-ambassador-asofhiasf
https://congmuaban.vn/vat-pham-qua-luu-niem/day-la-ly-do-levis-bien-new-jeans-thanh-dai-su-toan-cau-asofhiasf.product321144/
https://gotartwork.com/Blog/doctor-reveals-tips-for-caring-for-baby-s-skin-must-use-sunscreen-fdsbdfb/139890/
http://news.nhisaigon.vn/question/bac-si-bat-mi-bi-quyet-cham-soc-da-be-nhat-dinh-phai-dung-kem-chong-nang-fdsbdfb/
https://www.schooltube.com/media/WATCH%21+Shazam%21+Fury+of+the+Gods+%28SHAZAM+2%29+2023+FULLMOVIE+FREE+ONLINE/1_a4x4wigs
https://www.schooltube.com/media/%5BFULL%60HD%5D+Shazam%21+2+Fury+of+the+Gods+2023+FuLLMovie+Online+Streaming+For+Free/1_ovt36oa6
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/11185/watch-shazam-2-fury-of-the-gods-fullmovie
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/11190/download-shazam-2-fury-of-the-gods
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/11193/shazam-2-where-to-watch-fullmovie-online
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/86
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/88
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/90
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/92
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/94
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/100
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/108
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/129
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/142
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/148
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/152
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/80
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/82
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/84
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/102
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/104
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/106
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/110
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/112
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/124
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/126
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/139
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/144
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/146
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/150
https://gitlab.pavlovia.org/cicoop4/cicoop4/issues/154
https://pastelink.net/tug3umyb
https://medium.com/@nurtured_france_scorpion_140/the-last-of-us-is-not-only-a-great-series-but-also-the-best-adaptation-of-a-video-game-637abc925f17
https://dailybusinesspost.com/digestion-those-food-items-enhance-digestion-consist-of-them-in-the-diet/
https://rentry.co/x9sqm
https://dev.bukkit.org/paste/8dd21d5b
https://paste.rs/De3
https://paste.ee/p/2kxBt
http://paste.jp/dce99d88/
https://party.biz/forums/topic/396475/experts-ask-not-to-frivolize-with-the-new-drugs-srger
https://podvine.com/podcast/the-iphone-14-plus-already-has-a-release-date-in-mexico-price-presale-and-where-to-buy/musk-quips-as-non-profit-openai-becomes-dollar30-billion-firm
https://snippet.host/vddfvh
https://ctxt.io/2/AACQOrd5EA
https://jsitor.com/o0PRAN-IkK6P
https://pasteio.com/xTAdGANrUniw
https://paste.rs/VIc
https://justpaste.it/cimmj
https://backlinktool.io/p/pZvwuWvoR7htmmc3FchM.html
https://bitbin.it/BMcpXn8I/
https://paste2.org/7Zm9afGm
https://jsfiddle.net/4zLto13u/
https://ideone.com/xpLbUG
https://paste.artemix.org/-/FVBWGM
https://www.zupyak.com/p/3547142/t/what-did-nia-sharma-wear-that-people-started-calling-her-urfi-hot-photos-created-panic-ouhasf
https://congmuaban.vn/dien-tu-dien-lanh/nia-sharma-da-mac-gi-ma-moi-nguoi-bat-dau-goi-co-ay-la-urfi-anh-nong-gay-hoang-mang-ouhasf.product321083/
https://gotartwork.com/Blog/pathan-ott-release-pathan-coming-on-ott-on-this-date-dhbfdshb/139763/
http://news.nhisaigon.vn/question/phat-hanh-pathan-ott-pathan-sap-ra-mat-ott-vao-ngay-nay-dhbfdshb/
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/10524/where-to-watch-shazam-fury-of-the-gods
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/10554/where-to-watch-shazam-fury-of-the-gods
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/10596/watch-shazam-2-2023-fullmovie-online-on
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/10655/repelis-ver-shazam-2-pel-culacompleta
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/10663/ver-espa-ol-shazam-2-online-2023-pel-culas
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/10709/ver-ted-lasso-temporada-3-cap-tulo-online
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/10713/ver-sombra-y-hueso-temporada-2-cap-tulo
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/10670/pelisplus-ver-pel-culas-shazam-2-la-furia
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/10715/ver-hasta-el-cielo-la-serie-temporada-1
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/10672/la-pel-cula-shazam-2-ver-online-gratis
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/10675/le-film-voir-shazam-la-rage-des-dieux-en
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/10677/regarder-voir-shazam-2-streaming-2023-vf
https://bitbucket.org/atlassian/atlasboard-atlassian-package/issues/10689/ganzerfilm-hd-shazam-2-fury-of-the-gods
https://bitbucket.org/atlassian/tutorial-documentation-tests/issues/687/ver-repelis-shazam-2-2023-pelicula
https://dailybusinesspost.com/what-do-we-know-about-the-incredible-microsoft-supercomputer-that-made-gpt-4-possible-and-runs-chatgpt/
https://pastelink.net/s6ttx20q
https://party.biz/forums/topic/396361/recital-night-in-tribute-to-don-medardo-luzuriaga-fshsdg
https://podvine.com/podcast/the-iphone-14-plus-already-has-a-release-date-in-mexico-price-presale-and-where-to-buy/they-prohibit-the-consumption-of-olive-oils-from-finca-don-francisco
https://rentry.co/wsec8
https://dev.bukkit.org/paste/aa24b96b
https://paste.rs/8B0
https://paste.ee/p/Io1jJ
http://pastehere.xyz/x4qWebmyv/
https://snippet.host/wjwpdr
https://ctxt.io/2/AACQrAghFQ
https://jsitor.com/x5U7W4LktQ3G
https://pasteio.com/xX4JW7JtXiLV
http://paste.jp/1636fc27/
https://paste.rs/9y4
https://backlinktool.io/p/GCBg6XumTX7g6pzO8TfG.html
https://bitbin.it/BnklgFRz/
https://paste2.org/ekhdxNGU
https://jsfiddle.net/1z23oeL7/
https://ideone.com/GbPkKk
https://0paste.com/448354
https://www.zupyak.com/p/3546455/t/loxarel-recovers-a-grenache-vineyard-and-implements-the-respectful-pruning-system-sfhtjsaastggag
https://congmuaban.vn/nghe-nhin-ky-thuat-so/loxarel-phuc-hoi-mot-vuon-nho-grenache-va-thuc-hien-he-thong-cat-tia-ton-trong-sfhtjsaastggag.product320988/
https://gotartwork.com/Blog/dani-vidal-it-is-clear-that-we-have-not-done-things-well-and-we-are-all-responsible-rgrhdhsedtgeryr/139649/
http://news.nhisaigon.vn/question/stallone-giai-thich-ly-do-vang-mat-trong-creed-iii-xem-phim/
https://vk.com/arurjun-ganzer-film-sonne-und-beton-2023-stream-deutsch-kostenlos-an https://sites.google.com/view/kingmoviex https://sites.google.com/view/ganzerfilmsonneundbeton2023 https://sites.google.com/view/urmriiscreamvifilmonlinesubtit https://sites.google.com/view/verelgatoconbotas22022pelculac https://sites.google.com/view/blackadam20224kthai https://sites.google.com/view/assistir-filme-homem-formiga-e https://sites.google.com/view/2022shinultraman- https://sites.google.com/view/table-for-six vk.com/arurjun-ganzer-film-sonne-und-beton-2023-stream-deutsch-kostenlos-an