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://jpn.itlibra.com/article?id=22013
https://medium.com/25sheeree/dasdawerrfas-57ab1a28e2df https://paste.ee/p/HZrgp https://paste2.org/e7OYUHgk https://tempaste.com/pODUuPpYkSl https://rift.curseforge.com/paste/8b3034d0 https://www.wowace.com/paste/5dda61a3 https://wow.curseforge.com/paste/152dbbb9 https://dev.bukkit.org/paste/cd3b5a55 https://hackmd.io/ssderfvaser/SJdC2svJR
https://telegra.ph/daerffvas-04-01
https://snippet.host/izntdo
https://mypaste.fun/rfwsteczp5
https://pastelink.net/qcs14uwm
https://pastebin.com/AhgFBPsy
https://bitbin.it/BSGTAHhq/
https://jpn.itlibra.com/article?id=22012
https://medium.com/25sheeree/asdaee-f9b66c7883d8 https://paste.ee/p/KJz9Q https://paste2.org/WgchcBLM https://tempaste.com/nmHaOBf3tC3 https://rift.curseforge.com/paste/5e50070f https://www.wowace.com/paste/11afd622 https://wow.curseforge.com/paste/a90b36a0 https://dev.bukkit.org/paste/9a17408b https://hackmd.io/ssderfvaser/SyPCuoD1A
https://telegra.ph/vafhgas-04-01
https://snippet.host/whjmyw
https://mypaste.fun/jrefol7lqh
https://pastelink.net/s666mu9r
https://pastebin.com/erkE9D2W
https://bitbin.it/sKcXHQdp/
https://jpn.itlibra.com/article?id=22001
https://www.theprose.com/post/809993/dafvbbase
https://medium.com/25sheeree/daaeerfas-ae9cbbc7ebf4 https://paste.ee/p/xaya4 https://paste2.org/WmsIVkF0 https://tempaste.com/em1LWwjCEae https://rift.curseforge.com/paste/6731b1e8 https://www.wowace.com/paste/11afd622 https://wow.curseforge.com/paste/fde21fa7 https://dev.bukkit.org/paste/51031d26 https://hackmd.io/ssderfvaser/Bk9yrzD10
https://telegra.ph/xedcasda-03-31
https://snippet.host/gaopki
https://mypaste.fun/934yw9xmcg
https://pastelink.net/39hpgpeh
https://pastebin.com/j4BTMvVr
https://bitbin.it/AfztiL1d/
https://bento.me/godzilla-x-kong-1080p
https://bento.me/vergodzillaykongelnuevoimperio2024
https://bento.me/ver-godzilla-y-kong-el-nuevo-imperio
https://bento.me/godzilla-x-kong-the-new-empire-en-2024
https://bento.me/ronzobyalytensaccom
https://bento.me/4-2024-kung-fu-panda-4-hd-quality
https://bento.me/exhuma-2024tw-full-4k
https://bento.me/stony33evolutionitjogjacom
https://bento.me/latmarkduosakhiycom
https://pastelink.net/f2k67kre
https://pastelink.net/khxirmhk
https://pastelink.net/1du21qjg
https://pastelink.net/xbo9agdc
https://tfkgsm7808.expandcart.com/index.php?route=product/product&product_id=373
https://archifol.io/v/wj9rzf97
https://archifol.io/v/r8pzrwgr
https://archifol.io/v/gzjkrmtq
https://archifol.io/v/cbfpdrpr
https://archifol.io/v/kfrgw68f
https://archifol.io/v/prrbgg9c
https://archifol.io/v/prrbgg9c
https://archifol.io/v/wtdd7z8g
https://archifol.io/v/w9qfznpf
https://archifol.io/v/tj899kfp
https://archifol.io/v/jn88thjg
https://archifol.io/v/h76qhzzw
https://archifol.io/v/m68w97p6
https://archifol.io/v/tgkjt8rr
https://archifol.io/v/kk866kw8
https://baskadia.com/post/6fziq
https://baskadia.com/post/6fzlr
https://pastelink.net/y4l4qszc
https://nets-flix.xyz
https://archifol.io/v/t9hb8ggd
https://profylo.com/godzillavkong2
https://pitch.com/v/godzilla-x-kong-2-thai-sub-fkzyu6
https://copyfol.io/v/jdnttpq8
https://sleek.bio/teeyodthaisub
https://github.com/Godzilla-x-Kong-2-2024-Thai-Sub
https://www.myminifactory.com/stories/———-2-2024-hd———thai-sub-6608d1479212c
https://www.tabulio.com/posts/6608c99cfaf3198caf59b7f8/-godzilla-x-kong-2-2-2024-full4k-thai-sub
https://www.tabulio.com/posts/660a3d7efaf3198caf5b4916/-teeyod-