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://www.niftygateway.com/megapolis-free-mega-bucks-generator-2023 https://www.niftygateway.com/megapolis-free-megabucks-hack-no-survey
https://www.niftygateway.com/megapolis-free-megabucks-no-verification https://www.niftygateway.com/megapolis-free-coins-generator-2023
https://www.niftygateway.com/megapolis-free-coins-hack-no-survey https://www.niftygateway.com/rules-of-survival-free-coins-generator-2023
https://www.niftygateway.com/rules-of-survival-free-coins-hack-2023 https://www.niftygateway.com/rules-of-survival-free-coins-no-verify
https://www.niftygateway.com/how-to-get-rules-of-survival-free-coins-2023 https://www.niftygateway.com/rules-of-survival-coins-generator-updated-2023
https://www.niftygateway.com/star-stable-free-star-coins-generator-2023 https://www.niftygateway.com/star-stable-free-star-coins-hack-no-survey
https://www.niftygateway.com/star-stable-free-star-coins-no-verify https://www.niftygateway.com/star-stable-free-jorvik-coins-generator-updated
https://www.niftygateway.com/starstablefreejorvikcoinshacknosurvey https://www.niftygateway.com/toon-blast-free-coins-generator-2023
https://www.niftygateway.com/toon-blast-free-coins-hack-no-survey https://www.niftygateway.com/toon-blast-free-lives-no-human-verify
https://www.niftygateway.com/toon-blast-free-lives-generator-2023 https://www.niftygateway.com/toon-blast-free-lives-hack-2023
https://www.niftygateway.com/top-war-battle-game-free-gems-generator-2023 https://www.niftygateway.com/top-war-battle-game-free-gems-no-survey
https://www.niftygateway.com/top-war-battle-game-free-gems-hack-2023 https://www.niftygateway.com/top-war-battle-game-free-gold-hack-no-survey
https://www.niftygateway.com/top-war-battle-game-free-gold-generator-2023 https://www.niftygateway.com/wwe-supercard-free-credits-generator-2023
https://www.niftygateway.com/wwe-supercard-free-credits-hack-2023 https://www.niftygateway.com/wwe-supercard-free-highscores-no-survey
https://www.niftygateway.com/wwe-supercard-free-highscores-hack-no-survey https://www.niftygateway.com/wwe-supercard-free-highscores-hack-2023
https://www.niftygateway.com/fifa-soccer-free-coins-generator-2023 https://www.niftygateway.com/fifa-soccer-free-coins-hack-no-survey
https://www.niftygateway.com/fifa-soccer-free-points-no-human-verify https://www.niftygateway.com/fifa-soccer-free-points-generator-2023
https://www.niftygateway.com/fifa-soccer-free-points-hack-2023 https://www.niftygateway.com/covet-fashion-free-cash-generator-2023
https://www.niftygateway.com/covet-fashion-free-cash-hack-no-survey https://www.niftygateway.com/covet-fashion-free-cash-no-survey
https://www.niftygateway.com/covet-fashion-free-diamonds-generator-2023 https://www.niftygateway.com/covet-fashion-free-diamonds-no-verify
https://www.niftygateway.com/fall-guys-free-kudos-generator-2023 https://www.niftygateway.com/fall-guys-free-kudos-hack-no-survey
https://www.niftygateway.com/how-to-get-fall-guys-free-kudos-2023 https://www.niftygateway.com/fall-guys-free-kudos-no-verification
https://www.niftygateway.com/fall-guys-kudos-generator-updated https://www.niftygateway.com/fortnite-free-vbucks-generator-2023
https://www.niftygateway.com/free-fortnite-vbucks-code-generator-2023 https://www.niftygateway.com/how-to-get-fortnite-free-vbucks-2023
https://www.niftygateway.com/fortnite-free-vbucks-no-verification https://www.niftygateway.com/fortnite-free-vbucks-hack-no-survey
https://www.niftygateway.com/harry-potter-puzzle-and-spells-free-gold-2023 https://www.niftygateway.com/harry-potter-puzzle-and-spells-free-gold-no-verify
https://www.niftygateway.com/harry-potter-puzzle-and-spells-free-gold-hack-2023 https://www.niftygateway.com/how-to-get-harry-potter-puzzle-and-spells-free-gold
https://www.niftygateway.com/harry-potter-puzzle-and-spells-gold-generator-updated https://www.niftygateway.com/minion-rush-free-tokens-generator-2023
https://www.niftygateway.com/minion-rush-free-tokens-hack-no-survey https://www.niftygateway.com/minion-rush-free-tokens-no-verification
https://www.niftygateway.com/minion-rush-free-coins-generator-2023 https://www.niftygateway.com/minion-rush-free-coins-no-human-verify
After investing in what I genuinely believed was a cutting edge crypto trading platform I was blindsided to discover it was an elaborate scam. I lost 85 BTC my entire life savings. The emotional toll was immense. I felt deceived, helpless and ashamed. The website looked flawless, the interface was sleek and the representatives I spoke with were articulate and persuasive. But once I attempted to withdraw my supposed “profits” the platform suddenly became inaccessible. No response. No recovery. Just complete silence. In my Desperate search for help I stumbled upon GRAYWARE TECH SERVICE. Naturally I was cautious. The crypto space is riddled with fake recovery services that prey on victims a second time. But what set GRAYWARE TECH SERVICE apart was their verified success record detailed client testimonials and a transparent no recovery no fee policy. It was a glimmer of hope in a very dark chapter of my life. From the moment I reached out their team demonstrated exceptional professionalism. Their crypto recovery experts conducted a rigorous Forensic analysis tracking blockchain transactions identifying the scammer’s Wallet addresses and Collaborating with legal and cybersecurity entities to trace the Stolen assets. I was kept informed at every stage and every question I had was answered with clarity and patience. What happened next felt nothing short of miraculous. In less than three weeks GRAYWARE TECH SERVICE successfully recovered 72 BTC. I was amazed not just by the amount but by how swiftly and meticulously they worked. I had braced myself to recover a fraction of my funds if anything at all. Instead I regained the vast majority of what I had lost. GRAYWARE TECH SERVICE didn’t just retrieve my crypto they restored my faith. Their Integrity expertise and Dedication are unmatched in the industry. They didn’t promise unrealistic results. They delivered measurable outcomes backed by evidence. Their approach is not just technical but also human offering genuine support to victims who feel like they’ve run out of options. If you’ve fallen victim to crypto fraud don’t allow despair to take over. Reach out to GRAYWARE TECH SERVICE. They are the most credible and capable crypto recovery team I’ve come across. Their work changed my life and I wholeheartedly recommend them to anyone facing similar financial set back. You can reach them on whatsapp+18582759508 web at ( https://graywaretechservice.com/ ) also on Mail: (contact@graywaretechservice.com
I never thought I’d fall for it but I did. It all started with what seemed like a promising crypto investment opportunity I found through a popular social media platform. The project looked legitimate, with a sleek website, professional looking team profiles, and glowing testimonials. After doing what I thought was enough due diligence, I invested. First $5,000. Then $10,000. Over the next few months, I put in a total of $153,000. The returns were amazing on paper. My account showed massive gains, and I was told I could “withdraw soon.” But when I tried to cash out, I was hit with endless delays, excuses, and requests for additional “verification fees.” That’s when the panic set in: I realized I’d been scammed. I felt sick. Devastated. Embarrassed. After days of searching online, I came across Malice Cyber Recovery, a firm that specialized in tracing and recovering lost digital assets. I was skeptical at first I’d already lost so much, and I wasn’t ready to be taken advantage of again. But their team was incredibly professional and transparent from the start. They explained the recovery process in detail and didn’t make any unrealistic promises. They began with a full investigation, tracing the blockchain transactions and identifying the wallet addresses involved. Within a week, they had compiled enough evidence to begin their recovery strategy. It wasn’t easy and it wasn’t overnight but within a matter of weeks, I received the news I never thought I’d hear They had recovered my $153,000. I cried. Not just because I got my money back but because someone actually cared enough to help me. If you’ve fallen victim to a crypto scam, don’t suffer in silence. Malice Cyber Recovery gave me my life back and they just might be able to do the same for you
Email: malicecyyberrecovery@contractor.net
Whatsapp: +61410262541
https://www.imdb.com/list/ls4788891569/
https://www.imdb.com/list/ls4788821356/
https://www.imdb.com/list/ls4788890775/
https://www.imdb.com/list/ls4788896410/
https://www.imdb.com/list/ls4100050274/
https://www.imdb.com/list/ls4788847203/
https://www.imdb.com/list/ls4788891601/
https://www.imdb.com/list/ls4788888176/
https://soundcloud.com/jethrobrown/voir-demon-slayer-kimetsu-no-yaiba-la-forteresse-infinie-streaming-vf
https://soundcloud.com/jethrobrown/films-voir-demon-slayer-kimetsu-no-yaiba-la-forteresse-infinie-francais
https://movonline.graphy.com/courses/thanh-guom-diet-quy-vo-han-thanh-full-hd-2025-688257185ae9da12a1136e0e
https://profile.hatena.ne.jp/sylveaeluna/
https://sylveaeluna.mssg.me/
https://rentry.co/sylveaeluna
https://hackmd.io/sylveaelunaa/By8lo4bvxe https://magic.ly/sylveaeluna https://paiza.io/projects/k_BurTw5rHuhGbUXhTcj7A?language=php https://justpaste.it/k8lxi https://forum.phuongnamedu.vn/threads/sylveaeluna.63633/ https://www.tipga.com/e/6883cfab3286fe29b7cbd8e2 https://healingxchange.ning.com/forum/topics/sylveaeluna https://playit4ward-sanantonio.ning.com/photo/albums/sylveaeluna https://tooter.in/sylveaeluna/posts/114915321206991707 https://start.me/w/9lBJ4k https://cccv.to/phimxtrum https://hype.co/sylveaeluna
https://abrir.link/sylveaeluna
https://popl.co/card/nkSI7bpL/1
https://cara.app/sylveaeluna/all
https://matters.town/a/vtl174axa216
https://www.deviantart.com/sylveaeluna/journal/Sylveaeluna-1222328170
https://www.TwosApp.com/6883b8046ccb8c6a8527aa83
https://papaly.com/categories/share?id=40f5680040714678a0beb516c80cf5ce
https://pinshape.com/users/8645380-sylveaeluna
https://www.imdb.com/list/ls4100792848
https://www.imdb.com/list/ls4100740897
https://www.imdb.com/list/ls4100744343
https://www.imdb.com/list/ls4100747738
https://www.imdb.com/list/ls590119973
https://c.realme.com/in/post-details/1948015588337029120
https://www.imdb.com/list/ls4788799004
https://www.imdb.com/list/ls4788786013
https://www.imdb.com/list/ls4788177739
https://www.imdb.com/list/ls4788790303
https://www.imdb.com/list/ls4788175313
https://www.imdb.com/list/ls4788173355
https://www.imdb.com/list/ls4788170921
https://www.imdb.com/list/ls4788784828
https://www.imdb.com/list/ls4788102119
https://www.imdb.com/list/ls4788785147
https://www.imdb.com/list/ls4788107790
https://www.imdb.com/list/ls4788605183
https://www.imdb.com/list/ls4788395532
https://www.imdb.com/list/ls4788341650
https://www.imdb.com/list/ls4788323164
https://www.imdb.com/list/ls4788385579
https://www.imdb.com/list/ls4788394060
https://www.imdb.com/list/ls4788893183
https://www.imdb.com/list/ls592260253
https://www.imdb.com/list/ls4788846512
https://disqus.com/channel/discussanime/discussion/channel-discussanime/maknyos/
https://www.senscritique.com/liste/fgdxfdgxdfg/4122740?mode=preview
https://app.daily.dev/posts/menek-atuh-md4ejm4p5
https://bandori.party/user/311386/jimmykirkland
https://schoolido.lu/user/jimmykirkland/
https://www.TwosApp.com/68839b9df515713d2df13c6f
https://gns3.com/community/discussions/meneklah
https://www.deviantart.com/jabat21/art/1222288911
https://urlquery.net/report/208cbb64-d446-49fd-b59e-4110adb70f3e
https://telegra.ph/fdgxdfgxdc-07-25
https://www.passes.com/khaiaorblasphemyhd
https://www.passes.com/khaiaorthai
https://www.passes.com/naklovemak
https://www.passes.com/hagomthedarknessofthesoul
https://www.imdb.com/list/ls4100782144
https://www.imdb.com/list/ls4100782144/copy/
https://www.imdb.com/list/ls4100795832
https://www.imdb.com/list/ls4100795832/copy/
https://www.imdb.com/list/ls4100780514
https://www.imdb.com/list/ls4100780514/copy/
https://www.imdb.com/list/ls4100177568
https://www.imdb.com/list/ls4100177568/copy/
https://www.imdb.com/list/ls4100170592
https://www.imdb.com/list/ls4100170592/copy/
https://scrapbox.io/6ygjgjgthh/www.passes.com%2Fkhaiaorblasphemyhd
https://paste.centos.org/view/0636c4b5
https://www.etextpad.com/lt7kz7lcn3
https://pastelink.net/i7zqolpm
https://paste.enginehub.org/RJllojo9W
https://paste.thezomg.com/357084/17534519/
https://yamcode.com/passesvom5
https://binshare.net/IewWRLRiFlmjyi9AyvSO
https://rentry.co/bb47ihho
https://www.pastery.net/phbpgj/
https://tech.io/snippet/7zfK0v1
https://jsitor.com/T5dELN_NGG6
https://privatebin.net/?95e5c66a49c7d7cd#7NX8uZFoPQCgrt7HV6XFr471Z1sCGvH68QKRe2CzueGN
https://glot.io/snippets/h9jopxrla9
https://paiza.io/projects/Oo_m-U7tTVN80bZGDSpIEA
https://tooter.in/harrykur/posts/114914617269008565
https://community.wongcw.com/posts/1117485
https://raindrop.io/harrykur/passesvom5-58092984
https://gns3.com/community/discussions/passesvom5/
https://magic.ly/blackwater/passesvom5
https://www.datascienceportfol.io/harrykurnia449/projects/11
https://papaly.com/categories/share?id=32440e327688438a9b9536e0e177cfd0