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://trailblazer.me/id/freecovetfashioncashgeneratorworkingnoverify
https://trailblazer.me/id/covetfashion2023freecashgeneratornoverification
https://trailblazer.me/id/howtogetfreecovetfashiondiamondsgeneratornoverify
https://trailblazer.me/id/covetfashionfreediamondsgeneratorupdated
https://trailblazer.me/id/getfreecovetfashioncashgeneratornoverify
https://trailblazer.me/id/freecarrompoolcoinsgeneratorworkingnoverification
https://trailblazer.me/id/carrompoolfreegemsgeneratorupdated2023
https://trailblazer.me/id/howtogetfreecarrompoolgemsgeneratornoverify
https://trailblazer.me/id/carrompool2023freecoinsgeneratornoverification
https://trailblazer.me/id/getfreecarrompoolcoinsgenerator2023
https://trailblazer.me/id/freespaceshootercoinsgeneratorworkingnoverification
https://trailblazer.me/id/spaceshootergetfreecoinsgeneratorupdatednoverify
https://trailblazer.me/id/spaceshooter2023freecoinsgeneratornoverification
https://trailblazer.me/id/spaceshooterfreegemsgeneratorupdated2023
https://trailblazer.me/id/spaceshooterfreegemsgeneratornosurvey2023
https://trailblazer.me/id/howtogetfreezoo2animalparkdiamondsgeneratornoverify2023
https://trailblazer.me/id/zoo2animalparkfreediamondsgeneratornosurvey2023
https://trailblazer.me/id/zoo2animalparkgetfreecoinsgeneratorupdatedfullyworking
https://trailblazer.me/id/zoo2animalpark2023freecoinsgeneratornoverification
https://trailblazer.me/id/zoo2animalparkfreecoinsgenerator2023
https://trailblazer.me/id/freeimvucreditsgeneratorworkingnoverify
https://trailblazer.me/id/howtogetfreeimvucreditsgeneratornoverify
https://trailblazer.me/id/imvugetfreecreditsgeneratorupdatednosurvey
https://trailblazer.me/id/imvufreecreditsgeneratornosurvey2023
https://trailblazer.me/id/getfreeimvucreditsgenerator2023
https://trailblazer.me/id/freepkxdcoinsgeneratorworkingnoverify2023
https://trailblazer.me/id/pkxd2023freecoinsgeneratornoverification
https://trailblazer.me/id/pkxdfreegemsgeneratorupdated
https://trailblazer.me/id/howtogetfreepkxdgemsgeneratornosurvey
https://trailblazer.me/id/pkxdfreegemsgeneratornosurvey
https://trailblazer.me/id/freeplantsvszombies2coinsgeneratorworkingnoverification
https://trailblazer.me/id/plantsvszombies2getfreecoinsgeneratorupdatednoverify
https://trailblazer.me/id/howtogetfreeplantsvszombies2diamondsgeneratornoverify2023
https://trailblazer.me/id/plantsvszombies2freediamondsgeneratornosurvey
https://trailblazer.me/id/plantsvszombies2freediamondsgeneratorupdated2023
https://trailblazer.me/id/nba2k23getfreevcgeneratorupdatednoverify2023
https://trailblazer.me/id/nba2k23freevcgeneratornoverification
https://trailblazer.me/id/nba2k23freevcgenerator2023newupdated
https://trailblazer.me/id/freenba2k23vcgeneratorworkingnoverify
https://trailblazer.me/id/nba2k23freevcgeneratornosurvey2023
https://trailblazer.me/id/thesevendeadlysinsfreecoinsgeneratorupdated
https://trailblazer.me/id/thesevendeadlysins2023freecoinsgeneratornoverification
https://trailblazer.me/id/howtogetfreethesevendeadlysinsdiamondsgeneratornoverify
https://trailblazer.me/id/freethesevendeadlysinsdiamondsgeneratorworkingnoverification
https://trailblazer.me/id/getfreethesevendeadlysinscoinsgenerator2023
https://trailblazer.me/id/hollywoodstoryfreediamondsgenerator2023updated
https://trailblazer.me/id/howtogetfreehollywoodstorydiamondsgeneratornoverify2023
https://trailblazer.me/id/hollywoodstoryfreediamondsgeneratornosurvey
https://trailblazer.me/id/hollywoodstorygetfreegemsgeneratorupdatednosurvey
https://trailblazer.me/id/freehollywoodstorygemsgeneratorworkingnoverification
https://www.pastery.net/sgvvka/
https://notes.io/qCenK
https://rextester.com/PHUZ13732
https://pasteio.com/x9Wvfague37i
https://pastelink.net/coz9zl5s
https://paiza.io/projects/ob0s37V3fMXuV3_hXY7MnQ?language=php
https://paste.firnsy.com/paste/azIb4ZKHIGE
https://paste.enginehub.org/2Y0PYCy2c
https://jsfiddle.net/brontyjohn5/uhxvnobp/
https://paste.ee/p/iQlcs
https://yamcode.com/weweretert
https://old.bitchute.com/video/wSTlQqygFJEF/
https://old.bitchute.com/video/P3tMMQDHUngw/
https://old.bitchute.com/video/TKl2nnC4pS6d/
https://old.bitchute.com/video/ZenCkpeLymnU/
https://old.bitchute.com/video/4Sok3AtIVR8d/
https://wokwi.com/projects/427730652549421057
https://searchtech.fogbugz.com/default.asp?Suggestions.1.754722.0
https://jsbin.com/viborafaqe/edit?html,output
https://snippet.host/oodgdk
https://ctxt.io/2/AAB4G8voFg
https://rextester.com/WSIS22449
https://www.onlinegdb.com/6CBPAg2x8P
https://yamcode.com/hellofsummer
https://paste.centos.org/view/4ae1adcd
https://glot.io/snippets/h69asbonob
https://paste.intergen.online/view/bdacce8b
https://justpaste.it/gky7b
https://www.pastery.net/ehydnr/
https://telegra.ph/hellofsummer-04-09
https://foro.ribbon.es/topic/68875/hellofsummer
https://hackmd.io/@movietime/S1sFyYmAJe
https://sharing.clickup.com/9018966855/t/h/86et36av7/M28CQYDM2ZXT3T9
https://old.bitchute.com/video/bPbreOrQYfK7/
https://old.bitchute.com/video/hAEIJbzVsGRa/
https://old.bitchute.com/video/hrPH48cXZrmS/
https://old.bitchute.com/video/Nb1WvJ3g2mZR/
https://old.bitchute.com/video/oyu0STfhxDDW/
https://old.bitchute.com/video/QfWNDr1PahLr/
https://old.bitchute.com/video/JfdJh2cwH94s/
https://old.bitchute.com/video/Omj9cIS16C4V/
https://old.bitchute.com/video/6GS7JxA9rNay/
https://old.bitchute.com/video/ynOTQoPX7Q9U/
https://old.bitchute.com/video/ndlL3ncFgpV9/
https://old.bitchute.com/video/Je0vQfpVWBB2/
https://old.bitchute.com/video/A9SfUuKrr8ZU/
https://wokwi.com/projects/427717083761207297
https://searchtech.fogbugz.com/default.asp?Suggestions.1.754460.0
https://jsbin.com/savufawiqo/edit?html,output
https://paiza.io/projects/5vHJlq4_jCNONWwiXTsNrg?language=php
https://snippet.host/jzcdgj
https://ctxt.io/2/AAB4qxZXEA
https://rextester.com/XOZQ64739
https://www.onlinegdb.com/MkA6gyRgb
https://paste.centos.org/view/fb320262
https://glot.io/snippets/h694twoq9d
https://paste.intergen.online/view/8f5dde50
https://justpaste.it/g84z8
https://www.pastery.net/hsvqva/
https://telegra.ph/sgsdg-sgsdg-04-09
https://old.bitchute.com/video/x3XsVipsPgl3/
https://old.bitchute.com/video/lMEH1QWv7lgh/
https://old.bitchute.com/video/1Gp34q6Pulit/
https://old.bitchute.com/video/PwLHYvjLahIe/
https://old.bitchute.com/video/KPagikk2UVPt/
https://wokwi.com/projects/427689766399114241
https://searchtech.fogbugz.com/default.asp?Suggestions.1.754457.0
https://jsbin.com/lidaherogi/edit?html,output
https://paiza.io/projects/ttJnG0OckesCmixPiAhKlA?language=php
https://snippet.host/aotvcr
https://ctxt.io/2/AAB47s-8Fg
https://rextester.com/WGKJ56681
https://www.onlinegdb.com/0IKkgI0r1
https://yamcode.com/tvg-gssd-8
https://paste.centos.org/view/51d151ac
https://glot.io/snippets/h68sw2f4em
https://paste.intergen.online/view/894aa6c3
https://justpaste.it/itmki
https://www.pastery.net/kxxxgk/
https://telegra.ph/tvg-gssd-04-08
https://foro.ribbon.es/topic/68836/wtggsg-sgsdgsd
https://forum.thecodingcolosseum.com/topic/51804/wtggsg-sgsdgsd
https://hackmd.io/@movietime/SkPmPyQR1x
https://sharing.clickup.com/9018966855/t/h/86et31jb0/4V9E16OYX3IA1CJ
https://trails.colorado.gov/aminecraftmoviehd https://trails.colorado.gov/aworkingmanfullhd
https://trails.colorado.gov/thechoseneps5fullhd https://trails.colorado.gov/snowwhite2025hd
https://trails.colorado.gov/thewomanintheyard25 https://searchtech.fogbugz.com/default.asp?Suggestions.1.754454.0 https://jsbin.com/nuxowotini/edit?html,output https://paiza.io/projects/WgfzAZbzy23IMe5b2KoyKg?language=php https://snippet.host/paceim https://ctxt.io/2/AAB4i9WXFA https://rextester.com/YCT6845 https://www.onlinegdb.com/hTBai7cL2 https://yamcode.com/est4y-sydh https://paste.centos.org/view/b7b72821 https://glot.io/snippets/h68qo0ct3z https://paste.intergen.online/view/a8ecfe7e https://justpaste.it/i16rc https://www.pastery.net/ynryyg/ https://telegra.ph/awet-gsg-04-08 https://foro.ribbon.es/topic/68831/sgsd-sdgsdgsd https://app.daily.dev/posts/g-sgsdgd-sdsd-wn1z0qavo https://forum.thecodingcolosseum.com/topic/51787/agsg-assgssgs https://hackmd.io/movietime/SkoENCMCyg
https://sharing.clickup.com/9018966855/t/h/86et314he/EIG3Z1NLD72BF9M
https://old.bitchute.com/video/CTGRNNIrjirg/
https://old.bitchute.com/video/YUEoVLj1QfGX/
https://old.bitchute.com/video/66nTYl2jISEK/
https://old.bitchute.com/video/uNjikePrTKp2/
https://old.bitchute.com/video/ANBYcAtXO38R/
https://old.bitchute.com/video/wpTTBa0UNabA/
https://old.bitchute.com/video/g0MYecWeeU1O/
https://www.start.gg/hub/free-coins-coin-master-spins-generator-latest-updated-april-2025
https://www.start.gg/hub/new-free-roblox-robux-generator-updated-method-2025
https://popl.co/profile/k2HEczkU/dash
https://magic.ly/coffeearluene/xvvzjcjhzxcjzxzxc
https://imgur.com/gallery/wcy9ahckaac-lAI8BIP
https://forum.thecodingcolosseum.com/topic/51576/weayiukajhcoao
https://web3devcommunity.com/topic/62226/wwrasccawvavaa
https://foro.ribbon.es/topic/68612/ewdtrfdvfbdacasa
https://coffeearluene.alboompro.com/post/wcuaklcnaou
https://graph.org/wcoanoaucgh-04-07
https://www.null-scripts.store/index.php?/topic/3-wserfaca/
https://forum.recifalnews.fr/topic/263760-vytsbkjsoikao/
https://forums.x-plane.org/index.php?/profile/1346967-rnrk8nminc/&tab=field_core_pfield_13
https://www.fastbookmarkings.com/story/fsghiuaibaihdas
https://www.wowace.com/paste/6894c13f
https://paste.ee/p/syEAj2UC
https://etextpad.com/tyn4eigmer
https://yamcode.com/untitled-135473
https://pastelink.net/jmqzaty7
https://freepaste.link/9vjzkgmsxf
https://glot.io/snippets/h67z3wg9pc
https://paste.feed-the-beast.com/gm-j9Ii6byp
https://paste.centos.org/view/bb9f322c
https://paste.kodi.tv/oqazomifap
https://paste.enginehub.org/HAR2x64lI
https://paiza.io/projects/UuWQZepHjQy7dO_43oVEOQ?language=php
https://jsbin.com/tekaturebi/edit?html
https://onlinegdb.com/MSSPusLeB
https://rextester.com/KYL42432
https://controlc.com/c5cf4f0a
https://wokwi.com/projects/427621726796059649
https://app.daily.dev/posts/wahgioasyhoiaoaa-4c1istfgp
https://hackmd.io/@powerfulnoelle/B1wHoyGRkx
https://info.undp.org/docs/dao/UNSP2015/Lists/PostSurvey/Item/displayifs.aspx?ID=175964
https://www.gmbinder.com/share/-ONHm9vciNeo0zI9nlFp
https://yiijima.sakura.ne.jp/wiki/e01/?awdfdfsdaxdcfsdf
https://www.myctb.org/wst/KansasSIG/success_stories/Lists/Success%20Stories%20Discussion/Flat.aspx?RootFolder=%2Fwst%2FKansasSIG%2Fsuccess%5Fstories%2FLists%2FSuccess%20Stories%20Discussion%2Fasdasdasdasasd&FolderCTID=0×01200200CBFD7A8195C73640B95A900098D7801F
https://www.pixiv.net/novel/show.php?id=24478872
https://gns3.com/community/discussions/dtryedbdfgdf
https://zip.dk/gaeste/request.php?id=1390319