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://jaywhit.ac-page.com/royrukroybarpep27
https://jaywhit.ac-page.com/lokmunrabteep12
https://m.facebook.com/ExitThaiOnline/
https://m.facebook.com/PeeNak4thai/
https://m.facebook.com/TheParadiseofThorns/
https://m.facebook.com/SpringGardenThai/
https://m.facebook.com/TheFloorPlanthai/
https://m.facebook.com/StrangeDarlingThai/
https://m.facebook.com/ProjectSilenceThai/
https://m.facebook.com/IntotheMortalWorldThai/
https://m.facebook.com/AfraidThai/
https://matcherino.com/tournaments/124757
https://matcherino.com/tournaments/124758
https://matcherino.com/tournaments/124759
https://matcherino.com/tournaments/124763
https://matcherino.com/tournaments/124764
https://matcherino.com/tournaments/124767
https://matcherino.com/tournaments/124769
https://matcherino.com/tournaments/124772
https://matcherino.com/tournaments/124774
https://matcherino.com/tournaments/124775
https://matcherino.com/tournaments/124781
https://matcherino.com/tournaments/124784
https://matcherino.com/tournaments/124785
https://matcherino.com/tournaments/124787
https://matcherino.com/tournaments/124789
https://matcherino.com/tournaments/124790
https://matcherino.com/tournaments/124791
https://matcherino.com/tournaments/124792
https://matcherino.com/tournaments/124794
https://matcherino.com/tournaments/124795
https://matcherino.com/tournaments/124796
https://matcherino.com/tournaments/124797
https://matcherino.com/tournaments/124799
https://matcherino.com/tournaments/124800
https://matcherino.com/tournaments/124801
https://www.scoop.it/topic/movstreamsub
https://open.firstory.me/story/cm0bsi73702e401u88ycu5fqv
https://www.scoop.it/topic/movstreamsub
https://factsplat.com/users/1ae2d74a-4fd6-43b5-81fb-7950b1af6ae3
https://medium.com/@memutarkata08/xem-phim-%C4%91%E1%BA%B9p-trai-th%E1%BA%A5y-sai-sai-2024-vietsub-full-hd-thuy%E1%BA%BFt-minh-phimmoi-3abbe357903a
https://bento.me/movtimeredmov
https://www.musicthatmakescommunity.org/kangkung
https://www.musicthatmakescommunity.org/nusaena
https://www.musicthatmakescommunity.org/chinaan
https://www.musicthatmakescommunity.org/moviestw
https://www.musicthatmakescommunity.org/taiwan
https://www.musicthatmakescommunity.org/bahayam
https://www.musicthatmakescommunity.org/gaspool
https://www.musicthatmakescommunity.org/namess
https://www.musicthatmakescommunity.org/successor
https://www.musicthatmakescommunity.org/successorhd
https://www.musicthatmakescommunity.org/successorhds
https://www.musicthatmakescommunity.org/decoded
https://www.musicthatmakescommunity.org/deadpool
https://www.musicthatmakescommunity.org/deadpools
https://www.musicthatmakescommunity.org/deadpoolampfriend
https://www.musicthatmakescommunity.org/thetraveller
https://www.musicthatmakescommunity.org/insideout2
https://www.musicthatmakescommunity.org/punten
https://www.musicthatmakescommunity.org/dolar
https://www.musicthatmakescommunity.org/twisters
https://paste.intergen.online/view/33ee9451
https://telegra.ph/nu-saena-08-25
https://herbalmeds-forum.biolife.com.my/d/125639-1080phd-2024
https://jpn.itlibra.com/article?id=23068
https://profile.hatena.ne.jp/aldymeyad07/profile
https://herbalmeds-forum.biolife.com.my/d/125645-2024hd-1080p
https://hackmd.io/@aldymeyad07/SyrnlZYoA
https://blogfreely.net/jujuralitancomli/www-musicthatmakescommunity-org-kangkung
https://healingxchange.ning.com/photo/albums/google-indexs-2
https://minecraft.curseforge.com/forums/general-minecraft/general-discussion/276416-gatao-like-father-like-son
https://www.bitsdujour.com/profiles/f6Haa1
https://www.funaroom.com/group/fun-a-roomgurupu/discussion/be891be2-dc1a-4f44-9946-40f4f068f162
https://snippet.host/szdjtw
https://bitbin.it/ucwrnwuD/
https://pastelink.net/xrb1izy6
https://rentry.co/pk6uqz4e
https://hapied36916.ac-page.com/no-gain-no-love-ep1
https://nogain-nolove-ep1thai.dorik.io/
https://hapied36916.ac-page.com/summer-nightep4
https://summernightep4.site.scene.io/
https://vugitublo.ac-page.com/lokmunrabte-ep11
https://vugitublo.ac-page.com/royrukroybarpep26
https://battleofthewritersep5.site.scene.io/
https://forumketoan.com/threads/gdsfhdjfhifd.36021/
https://diendannhansu.com/threads/vfghjhklg.534984/
https://lifeisfeudal.com/Discussions/question/gfgfghghhg
https://herbalmeds-forum.biolife.com.my/d/126029-gffgffgfg
https://forum.instube.com/d/126634-cvgfgfhjjkjk
https://forum.freeflarum.com/d/115762-fgtyyuii
https://wandering.flarum.cloud/d/98796-dfghuyuyuyu
https://profile.hatena.ne.jp/alisrum/profile
https://pastelink.net/f1ddmpys
https://justpaste.it/bxnlh
https://hapied36916.ac-page.com/no-gain-no-love-ep1
https://nogain-nolove-ep1thai.dorik.io/
https://hapied36916.ac-page.com/summer-nightep4
https://summernightep4.site.scene.io/
https://vugitublo.ac-page.com/lokmunrabte-ep11
https://vugitublo.ac-page.com/royrukroybarpep26
https://battleofthewritersep5.site.scene.io/
https://forumketoan.com/threads/gdsfhdjfhifd.36021/
https://diendannhansu.com/threads/vfghjhklg.534984/
https://lifeisfeudal.com/Discussions/question/gfgfghghhg
https://herbalmeds-forum.biolife.com.my/d/126029-gffgffgfg
https://forum.instube.com/d/126634-cvgfgfhjjkjk
https://forum.freeflarum.com/d/115762-fgtyyuii
https://wandering.flarum.cloud/d/98796-dfghuyuyuyu
https://profile.hatena.ne.jp/alisrum/profile
https://pastelink.net/f1ddmpys
https://justpaste.it/bxnlh