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://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
Vhttps://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-knock-at-cabin-2023-web-dl.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-last-of-us-season-1-hindi-eng.html
https://lookerstudio.google.com/reporting/5f25e7ff-27fe-4f89-b6f5-8a51190a5f70
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-flash-season-9-web-dl-hevc.html
https://moviedownloadfreeforyou584541.blogspot.com/2023/02/download-black-panther-wakanda-forever.html
From Devastation to Redemption: How SPYHOST Helped Me Recover $2 Million in Crypto
I’m writing this today with a heart full of relief and gratitude — emotions I couldn’t have imagined feeling just a few weeks ago.
Not long ago, I went through what I can only describe as the worst experience of my life, My crypto wallet — the one holding $2,045,000, essentially my entire life savings — was hacked. I was completely blindsided. One moment everything seemed fine, and the next, my wallet was empty.
It turns out I had been the target of a Remote Access Trojan (RAT)— a type of cyberattack that silently gives hackers full control over your device. They didn’t just steal my money; they shattered my peace of mind.
I was devastated, angry, and completely lost. I couldn’t eat. I couldn’t sleep. I thought, “How do you even begin to recover from something like this?”
That’s when I was referred to SPYHOST CYBERSECURITY COMPANY — a name I’ll never forget for as long as I live.
From the very first conversation, I could tell I wasn’t just dealing with tech experts — I was dealing with professionals who actually cared. They listened to my story without judgment and immediately got to work.
What followed was nothing short of incredible. Their team used a mix of memory forensics (RAM analysis), private key and decryption recovery, malware tracing, disk forensics, and network monitoring— things I barely understood, but they explained every step of the way.
Against all odds, they recovered my wallet. Yes — the full amount. Over two million dollars. I still get goosebumps just writing that.
I’ve dealt with tech support before. I’ve hired “experts.” But I’ve never met a group like SPYHOST — ethical hackers with the skill, speed, and transparency that truly set them apart. They didn’t just recover my funds; they restored my trust.
If you’re reading this and going through something similar — whether you’ve lost crypto, fallen victim to an investment scam, or had your accounts compromised — don’t give up. There are real professionals out there who can help. And from my experience, SPYHOST is one of the best.
You can reach them directly through:
WhatsApp: +1 (228) 313‑3152
Email: [Spyhost@cyberdude.com]
https://www.deviantart.com/madkoer
https://www.deviantart.com/madkoer/art/WATCH-Ballerina-2025-Full-MoviE-fREE-OnliNE-1210930005
https://www.deviantart.com/madkoer/art/WATCH-How-to-Train-Your-Dragon-FullM0viE-OnLinE-1210938483
https://www.deviantart.com/madkoer/art/WATCH-Elio-2025-FullM0viE-fREE-OnliNE-ENGLiSH-1210949819
https://www.deviantart.com/madkoer/art/WATCH-28-Years-Later-2025-FullM0viE-fREE-OnliNE-1210956385
https://raindrop.io/mangmadkur407/t3yver-56915305
https://twgsag.amebaownd.com/posts/57043030
https://imgur.com/a/4yyesdh-xzXpsC1
https://app.daily.dev/posts/tweeedh-bcuykg21p
https://hackmd.io/@kD42jcHWQCehFEEC-jw7MQ/Hyw79kqExg
https://snippet.host/hewbze
https://rextester.com/SOYV32818
https://ctxt.io/2/AAB438vbFw
https://glot.io/snippets/h8myqytbxq
https://www.onlinegdb.com/ona14Pe6_9
https://www.wowace.com/paste/bd27c43f
https://www.utgop.org/dragon
https://knowt.com/flashcards/58788d5d-f38e-44dd-8b65-3ecc19bd565a
https://knowt.com/flashcards/1da29586-c451-431b-935f-9c40200a0f19
https://knowt.com/flashcards/e1a00ac9-9330-4a7d-b07a-3b39b9e075d4
https://knowt.com/flashcards/1324c5bc-4b8d-4b3c-8aad-811f5ad6cc4a
https://knowt.com/flashcards/0655f66c-f44c-4ceb-919f-a9ec4c67acd5
https://knowt.com/flashcards/1f591986-7925-4ae5-98bb-77316107e20a
https://knowt.com/flashcards/8e4594eb-5cf0-4d1a-a656-31243c236193
https://knowt.com/flashcards/2f8c7487-ef77-4aa8-9090-483e66eb5d59
https://knowt.com/flashcards/2edcc7e8-0636-431c-91dc-97867fd4d2ad
https://knowt.com/flashcards/7da3fb9d-d4e7-4282-935b-caed3c82cd6b
https://knowt.com/flashcards/fe8e6acc-ca4a-45e7-af38-673d7fd30545
https://medium.com/cypufigy/how-to-train-your-dragon-english-379bb15d18d2 https://medium.com/cypufigy/elio-2025-english-344f2b2b9f63
https://muckrack.com/mang-madkur
https://twgsag.amebaownd.com/posts/57042848
https://wokwi.com/projects/434760138804185089
https://muckrack.com/mang-madkur
https://app.daily.dev/posts/israel-has-fallen-f8rfrtb6a
https://imgur.com/a/vsdsdh-BieroZi
https://hackmd.io/@kD42jcHWQCehFEEC-jw7MQ/HyRTBTKExg
https://sharing.clickup.com/90181144896/t/h/86etyq11r/GD8YL5CSXTM47CJ
https://wokwi.com/projects/434760138804185089
https://jsbin.com/kekimebati/1/edit?html,output
https://searchtech.fogbugz.com/default.asp?Suggestions.1.808101.0
https://paiza.io/projects/Ifj5Pyyc5I_vkQps3qqx3Q?language=php
https://snippet.host/dogwye
https://ctxt.io/2/AAB4e6tcFw
https://rextester.com/YLZYP10148
https://glot.io/snippets/h8mus21xdm
https://telegra.ph/israelhasfallen-06-25
https://paste.chapril.org/?5698bbd37d4a0d71#D9nmhzFwU54pc9fZkv27NxetkyYWNjdnwps1nhfZpdYC
https://www.onlinegdb.com/0WltI-qCB
https://tiny-paste.com/149800/
https://justpaste.it/iqf7y
https://privatebin.net/?a28ce3a600441a4f#EA3Q4ATsNurkGwbbBxEHgi6Jh7VVnL5q6B7pWKtVou1K
https://www.wowace.com/paste/ed4e9f5f
https://www.imdb.com/list/ls599732403
https://www.imdb.com/list/ls599732426
https://www.imdb.com/list/ls599732912
https://www.imdb.com/list/ls599732832
https://www.imdb.com/list/ls599732044
https://www.imdb.com/fr-ca/list/ls599732544/
https://www.imdb.com/de/list/ls599732765
https://www.imdb.com/pt/list/ls599732152
https://scrapbox.io/bhayawaqasdawrga/www.imdb.com%2Flist%2Fls599732403
https://notes.io/wUiSn
https://www.pastery.net/pxcsyz/
https://rentry.co/a8s3nsgn
https://telegra.ph/bhayawaq-06-25
https://paste.thezomg.com/350006/50857802/
https://pastebin.com/XH0hU5an
https://paste.enginehub.org/vMZuTg083
https://pastelink.net/cd57p884
https://www.etextpad.com/wve6ubzpkg
https://tech.io/snippet/4xq2mNJ
https://jsitor.com/uTU5hDrIUnX
https://privatebin.net/?ddabce1d170ee0cb#GZaxYMsGaruo4Vw2YFNyUR522NFdAjXZkjocfCkNaXL7
https://paiza.io/projects/yXwwzUa5wdef-uG6QeM2Mg
https://community.wongcw.com/posts/1097470
https://tooter.in/harrykur/posts/114744272591455074
https://medium.com/@yurigheboy25/https-www-imdb-com-list-ls599732403-898db02f95f5
https://plaza.rakuten.co.jp/harrykur05/diary/202506250000/
https://matters.town/a/5nafgkdbvdcg
https://thaimov.graphy.com/courses/m3gan-2-0
https://mothai.graphy.com/courses/f1-the-movie
https://thaimov.graphy.com/courses/yadang-the-snitch
https://vimovie.graphy.com/courses/m3gan-full-hd-2025
https://mothaii.graphy.com/courses/dan-da-dan-evil-eye
https://mothaii.graphy.com/courses/jurassic-world-rebirth
https://vimix.graphy.com/courses/f1-the-movie-full-hd-2025
https://vimix.graphy.com/courses/muon-ruou-day-keo-full-hd-2025
https://mothai.graphy.com/courses/fast-racing-jazz-fullstorythai
https://vimovie.graphy.com/courses/tim-xac-ma-khong-dau-full-hd-2025
https://vimix.graphy.com/courses/halabala-rung-ma-te-xac-full-hd-2025
https://xemdoraemon.graphy.com/courses/doraemon-nobita-no-esekai-monogatari
https://espmov.graphy.com/courses/donde-ver-destino-final-lazos-de-sangre-en-espanol
https://xemdoraemon.graphy.com/courses/doraemon-the-movie-nobitas-art-world-tales-fullhd
https://espmov.graphy.com/courses/destino-final-6—lazos-de-sangre-pelicula-completa-online-en-espanol-latino
https://bento.me/sarasakolley
https://reretp.medium.com/when-time-becomes-the-enemy-echoes-of-tomorrow-movie-review-b921e69c9e3d
https://forum.phuongnamedu.vn/threads/sarasakolley.43169/
https://blognewsdaily.hashnode.dev/movie-review-echoes-of-tomorrow-tension-and-tears-combined
https://popl.co/card/uhvY7J7I/1
https://blognews.mybloghunch.com/echoes-of-tomorrow-the-most-thrilling-sci-fi-film-of-2025
https://colab.research.google.com/drive/1Aa7soW42Rfck-B8rlIcA34Hg-riddbPD?usp=sharing
https://forum.thecodingcolosseum.com/topic/67806/sarasakolleysf
https://blognewsdaily.mystrikingly.com/blog/echoes-of-tomorrow-an-emotional-tale-behind-science
https://hoo.be/sarasakolley
https://justpaste.it/do8zf
https://cccv.to/sarasakolley
https://paiza.io/projects/HZgjUkI-J5z11fEq7AoK0Q
https://hype.co/sarasakolley https://www.TwosApp.com/685ae3155c333fd56b27ee7e https://matters.town/a/q18iv1xpacjz https://gemtracks.com/sarasakolley https://papaly.com/categories/share?id=f7777bca332f4c5b82c577bbb68f4f3e https://pinshape.com/users/8400033-sarasakolley https://multy.me/BKGRP https://multy.me/nocul https://direct.me/sarasakolley https://sarasakolley.mssg.me/ https://magic.ly/sarasakolley https://hackmd.io/giseletshwete/SyOFADdEgl
https://www.tipga.com/e/685aee9c3286fe58a8250058
https://rentry.co/sarasakolley
https://cara.app/sarasakolley/all
https://sarasakolley.tawk.help/article/sarasakolleysf
https://abrir.link/ZxNWc