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://community.oneplus.com/thread/1762138501358288901
https://community.oneplus.com/thread/1762130581488926729
https://community.oneplus.com/thread/1762143263898206215
https://community.oneplus.com/thread/1762149180425371650
https://community.oneplus.com/thread/1762158250247061512
https://community.oneplus.com/thread/1762170397396041736
https://community.oneplus.com/thread/1762184314751025161
https://community.oneplus.com/thread/1762190650331103237
https://heylink.me/iyope311/
https://bio.link/iyope311
https://mez.ink/iyope311
https://taplink.cc/iyope311
https://www.onfeetnation.com/profiles/blogs/popullar-movie-2024-8
https://searchtech.fogbugz.com/default.asp?Suggestions.1.582815.0
https://profile.hatena.ne.jp/shamsfarah/
https://hackmd.io/@adorocinematic/Bk_xE-kUyg
https://muckrack.com/gavinn-keaundre/bio
https://www.furaffinity.net/user/iyope311/#shout-56063359
https://community.oneplus.com/thread/1762138501358288901
https://community.oneplus.com/thread/1762130581488926729
https://community.oneplus.com/thread/1762143263898206215
https://community.oneplus.com/thread/1762149180425371650
https://community.oneplus.com/thread/1762158250247061512
https://community.oneplus.com/thread/1762170397396041736
https://community.oneplus.com/thread/1762184314751025161
https://community.oneplus.com/thread/1762190650331103237
https://heylink.me/iyope311/
https://bio.link/iyope311
https://mez.ink/iyope311
https://taplink.cc/iyope311
https://www.onfeetnation.com/profiles/blogs/popullar-movie-2024-8
https://searchtech.fogbugz.com/default.asp?Suggestions.1.582815.0
https://profile.hatena.ne.jp/shamsfarah/
https://hackmd.io/@adorocinematic/Bk_xE-kUyg
https://muckrack.com/gavinn-keaundre/bio
https://www.furaffinity.net/user/iyope311/#shout-56063359
https://community.xreal.com/t/viral-xxx-prajkta-mali-leaked-video-original-full-videos-short-clip/9943
https://community.xreal.com/t/viral-video-prajkta-mali-original-full-leaked-video-mms-clip/9945
https://community.xreal.com/t/viral-video-prajkta-mali-full-video-prajkta-mali-videos/9950
https://community.xreal.com/t/viral-xxx-imsha-rehman-leaked-video-original-full-videos-short-clip/9964
https://community.xreal.com/t/viral-xxx-imsha-rehman-leaked-video-original-full-videos-mms-clip/9966
https://community.xreal.com/t/viral-xxx-sophie-rain-spiderman-leaked-video-original-full-videos-mms-clip/9968
https://community.xreal.com/t/viral-xxx-sophie-rain-spiderman-mms-leaked-video-original-full-videos/9971
https://community.xreal.com/t/viral-xxx-lily-phillips-mms-leaked-video-original-full-videos/9972
https://community.xreal.com/t/viral-xxx-juliana-duque-mms-leaked-video-original-full-videos-short-clip/9977
https://community.xreal.com/t/viral-xxx-nimra-mehra-leaked-video-original-full-videos-short-clip/9981
https://community.xreal.com/t/viral-xxx-kanwal-aftab-leaked-video-original-full-videos-short-clip/9986
https://community.xreal.com/t/viral-xxx-rida-isfahani-leaked-video-original-full-videos-short-clip/9988
https://community.xreal.com/t/viral-xxx-5-girls-5-rocket-leaked-video-original-full-videos-short-clip/10005
https://community.xreal.com/t/viral-xxx-pragya-nagra-leaked-video-original-full-videos-short-clip/10010
https://community.xreal.com/t/viral-xxx-insta-girl-teju-leaked-video-original-full-videos-short-clip/10022
https://community.xreal.com/t/xhamster-viral-xxx/10037
https://community.xreal.com/t/viral-video-saraya-patreon-full-video-saraya-patreon-videos/10075
https://community.xreal.com/t/viral-xxx-saraya-patreon-leaked-video-original-full-videos-short-clip/10084
https://community.xreal.com/t/viral-video-saraya-patreon-original-full-leaked-video-short-clip/10099
https://community.xreal.com/t/trending-saraya-patreon-leaked-sex-videos/10104
https://community.xreal.com/t/xnxx-new-videos-saraya-patreon-xxx-porn-videos-saraya-patreon-full-hot-sex-videos/10113
https://community.xreal.com/t/viral-video-mona-alam-full-video-mona-alam-videos/10137
https://community.xreal.com/t/viral-video-mona-alam-original-full-videos-short-clip/10142
https://community.xreal.com/t/viral-xxx-mona-alam-leaked-video-original-full-videos-short-clip/10146
https://community.xreal.com/t/viral-xxx-lynda-tabuya-leaked-video-original-full-videos-short-clip/10197
https://community.xreal.com/t/viral-video-lynda-tabuya-full-video-lynda-tabuya-videos/10205
https://community.xreal.com/t/viral-video-lynda-tabuya-original-full-video-short-clip/10212
https://community.xreal.com/t/new-x-videos-sophie-rain-spiderman-viral-leaked-videos-original/10239
https://community.xreal.com/t/new-x-video-lily-phillips-viral-leaked-videos-original/10254
https://community.xreal.com/t/new-x-videos-sophie-rain-spiderman-viral-videos-original/10261
https://community.thermaltake.com/index.php?/topic/548647-dhadfhywefhsd-xhbgasdgf-dsgbasuytgjsdkhasdfh/
https://challonge.com/y8xjx67o
https://medium.com/@voorheessn/dhrtvncv-ettuityidgsd-db75ab03d1ca
https://hackmd.io/s/H1Kc5xJLke
https://www.pixiv.net/novel/show.php?id=23701983
https://forum.thecodingcolosseum.com/topic/27620/dfhteyusthryvbnvxcfdhrehywer
https://web3devcommunity.com/topic/47088/dshrtwudf-vcnvctrywerywrey
https://forum.daoyidh.com/topic/10772/xgefgwrexbdsutr-cvnxcvnh
https://freepaste.link/a8mepkw0p0
https://wokwi.com/projects/418624573722160129
https://jsitor.com/BEGmoQ4lDE
https://paste.ee/p/W6jjW
https://pastelink.net/6wzvffne
https://justpaste.it/ertzs
https://glot.io/snippets/h36hb19pp3
https://paste.enginehub.org/vxRaF2vSz
https://www.pastery.net/yvgzhs/
https://paiza.io/projects/MoaIidyfU-uMYvMzXNc7Bg
https://yamcode.com/sbhystysdgvnfgjddsf
https://paste.intergen.online/view/7d391cda
https://paste.feed-the-beast.com/view/efb102fe
https://paste.centos.org/view/79421318
https://rextester.com/VTJ36957
https://dictanote.co/n/1140306/
https://notes.io/wMQBT
https://paste4btc.com/Wdx3e2Zc
https://app.daily.dev/posts/dbdhshfd-dfjsdfjrseyery-yzmhzn27q
https://knowt.com/note/334d1e86-42ab-45e6-b62e-dfc59c0e39bc/-Tee-Yod-2—2-
https://knowt.com/note/7ac4d8a0-f5ea-4680-a365-9ca25b9e650b/—2-Tee-Yod-2—-2024-
https://knowt.com/note/69ea9e9a-1550-412c-81f2-5eaecabeb520/—2—Tee-Yod-
https://knowt.com/note/41e28e01-f511-4ba3-b6d2-66e9b84ad795/—2-2024-
https://knowt.com/note/d092d1cf-9125-451e-a73b-28c64ea5f7a5/—2-2024-
https://knowt.com/note/943dfc59-a653-449e-8020-5ef5fef296f6/—2-1080pTee
https://knowt.com/note/d18c5fec-32eb-44e1-894b-778e1641dfc8/—2024-
https://knowt.com/note/1b4e6ade-46f3-4f96-98da-4564d4cb0be4/HD-Wicked—-2
https://knowt.com/note/5eede2f4-bdc5-458a-8c7f-fd020c6a68b8/—-Wicked20
https://knowt.com/note/409828e5-ea9d-4114-8d7c-6addb7800c97/-Wicked—-202
https://knowt.com/note/85b31caf-88ae-43bd-9017-08e23b31a7fa/—Wicked—2024-
https://knowt.com/note/dfd4cd55-3dcb-46d9-b2f3-4efe11fc3e86/-Wicked—-2024-
https://glot.io/snippets/h36eoovw8x
https://privatebin.net/?706895b295aa96eb#FdFDpimxzrK26pHY1bgwhEhFwA24m8VKeVA22jYR5S5U
https://tech.io/snippet/eSzsrfD
https://jsitor.com/rFef6PFzNP
https://paste.ee/p/vsjzT
https://notes.io/wMQ2r
https://binshare.net/hCaeJKfPm3aHpeIqbxIh
https://snippet.host/czgmhu
https://paste.thezomg.com/268271/17354847/
https://pastebin.com/T22AzLZQ
https://paste.enginehub.org/uDr3a2MJb
https://pastenote.net/link/8kufz
https://www.etextpad.com/uhaxzhnyh2
https://paste.centos.org/view/fa4689e8
https://knowt.com/note/822740e2-15e8-4b65-9b63-aa1d9a190d1e/-Mufasa-The-Lion-King—
https://knowt.com/note/73841036-5948-4de9-88b2-9474d9d86230/—-2
https://knowt.com/note/dbd96753-a1f0-4c55-b518-356ecbd61ede/HD-Mufasa-The-Lion-King-
https://knowt.com/note/2806b671-f3d9-47a2-a9a4-82e21b0fd4e7/—-
https://knowt.com/note/60faa827-6923-48ad-9d50-ab6a0c49bd1b/—-Mufasa-The-
https://knowt.com/note/ba935bf8-ff80-4044-b9c9-06721a671229/-Mufasa-The-Lion-King-
https://knowt.com/note/16dc22d1-ba7f-4b39-b15c-3793f630bec9/—2—Moana-2
https://knowt.com/note/c7ed3ee1-78af-44af-93c2-6fed3f8c9592/HD-Moana-2—2-
https://knowt.com/note/567a5015-81c8-4fa5-8e62-1b971f41b09f/—2-Moana-2—-2024-
https://knowt.com/note/d709dca9-d15f-4ecd-9a4e-6a11161c7f8c/—2-2024-
https://knowt.com/note/162cf5da-b18f-41e9-81e5-f69f66d6c091/-Moana-2—2—
https://knowt.com/note/248fcb95-bc52-482c-8218-f57d7ce246d0/—-2-HD—-
https://jsitor.com/GdclbrFJF2
https://tech.io/snippet/RTQvP0g
https://glot.io/snippets/h35wrrqs3w
https://privatebin.net/?a8b6158b93fbc5e4#FU29zQCFwNvwWi14Mt475uy288WgrjyMZ66dbJu4zcte
https://paste.ee/p/lyF2o
https://notes.io/wMRn5
https://rentry.co/k3zdnot6
https://binshare.net/O4smWXLvXtJdr7bf99uO
https://snippet.host/kxoacr
https://paste.thezomg.com/267923/54457081/
https://pastebin.com/0ittY1zC
https://paste.enginehub.org/TcrptzENf
https://pastenote.net/link/n9eio
https://pastelink.net/p7e01cq8
https://www.etextpad.com/r8wfzgly3y
https://paste.centos.org/view/9637ba00
https://forum.daoyidh.com/user/bulukselalu
https://www.dununu.com/posts/73302
https://www.dununu.com/posts/73303
https://twitback.com/post/64413
https://twitback.com/post/64414
https://www.festivals.com/knowtcomindexgoogle-82422
https://matters.town/a/w6c5k2wa9byo
https://forum.daoyidh.com/user/aganjuragan444
https://plaza.rakuten.co.jp/harrykur05/diary/202412290000/
https://diendannhansu.com/threads/knowtcomindexgoogle.694645/
https://forumketoan.com/threads/knowtcomindexgoogle.54529/