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://capedge.com/note/649ea6610b70c92784f52d3c
https://capedge.com/note/649ea6a50b70c93312f52d65
https://capedge.com/note/649ea74a0b70c94d0df52dd0
https://capedge.com/note/649ea77b0b70c9656cf52dee
https://capedge.com/note/649ea7da0b70c9c930f52e17
https://capedge.com/note/649ea82a0b70c99edaf52e4e
https://capedge.com/note/649ea88f0b70c954f7f52ee0
https://capedge.com/note/649ea8d70b70c9940af52f69
https://capedge.com/note/649ea9770b70c912f2f53033
https://capedge.com/note/649ea9ca0b70c9886af53072
https://capedge.com/note/649eac8e0b70c9195ef5324d
https://capedge.com/note/649eacd30b70c90231f5327a
https://capedge.com/note/649eadbb0b70c9ed6cf53337
https://capedge.com/note/649eae080b70c9fa9ff5337f
https://capedge.com/note/649eae8e0b70c9fe70f533d8
https://capedge.com/note/649eaeda0b70c97c34f53418
https://capedge.com/note/649eaf8c0b70c9db9df5349e
https://capedge.com/note/649eafd40b70c9bc2cf53545
https://capedge.com/note/649eb12a0b70c902e5f53753
https://capedge.com/note/649eb2860b70c930edf53893
https://capedge.com/note/649eb31a0b70c98466f5392b
https://capedge.com/note/649eb3700b70c9c54cf53977
https://capedge.com/note/649eb3a90b70c925b9f539ab
https://capedge.com/note/649ec3e70b70c921d7f5431c
https://capedge.com/note/649ec4340b70c952faf54357
https://capedge.com/note/649ec4aa0b70c947b8f54399
https://capedge.com/note/649ec5000b70c94495f543c3
https://capedge.com/note/649ec5c50b70c9103bf5440d
https://capedge.com/note/649ec6100b70c96663f54426
https://capedge.com/note/649ec6aa0b70c9cbb0f54476
https://capedge.com/note/649ec7370b70c9427af544b4
https://capedge.com/note/649ec7f50b70c92e73f54507
https://capedge.com/note/649ec8780b70c93330f5453e
https://capedge.com/note/649ec8de0b70c904d7f5457b
https://capedge.com/note/649ec9440b70c91b24f545b7
https://capedge.com/note/649eca430b70c94398f54634
https://capedge.com/note/649ecaa20b70c9ca71f54667
https://capedge.com/note/649ecb230b70c91bd8f546b9
https://capedge.com/note/649ecb770b70c933ddf546ef
https://capedge.com/note/649ecc140b70c95c66f54720
https://capedge.com/note/649ecc840b70c989e6f54755
https://capedge.com/note/649ecd1e0b70c9cabaf5479c
https://capedge.com/note/649ecedf0b70c91097f5486c
https://capedge.com/note/649ecf4c0b70c9d27df54899
https://capedge.com/note/649ecf560b70c98341f5489d
https://capedge.com/note/649ed0850b70c98311f54921
https://capedge.com/note/649ed0f50b70c96410f5494f
https://capedge.com/note/649ed1b10b70c956cdf5498b
https://capedge.com/note/649ed1ca0b70c9433af54991
https://capedge.com/note/649ed4480b70c9845df54a5d
https://capedge.com/note/649ed4c70b70c95c66f54a87
https://capedge.com/note/649ed5e70b70c9b2f8f54aca
https://capedge.com/note/649ed9670b70c9ac53f54bde
https://capedge.com/note/649ed97d0b70c9b8b8f54be1
https://capedge.com/note/649ed9970b70c97d4af54be8
https://capedge.com/note/649edb940b70c94594f54c6b
https://capedge.com/note/649edba10b70c91eb9f54c6e
https://capedge.com/note/649edbc50b70c984f8f54c78
https://capedge.com/note/649edbc10b70c98013f54c75
https://capedge.com/note/649edd720b70c949a4f54cde
https://capedge.com/note/649edbbc0b70c90f23f54c74
https://capedge.com/note/649edf9d0b70c944c9f54d52
https://capedge.com/note/649edfc20b70c961b9f54d5c
https://rentry.co/h7k3v
https://paiza.io/projects/Zx7rC8w4DIr0iO3kZQz2EA?language=php
https://jsbin.com/dudiraqayo/edit?html,output
https://bitbin.it/hR0HLytQ/
https://www.bankier.pl/forum/temat_gfefh,61265605.html
https://capedge.com/note/649ea6610b70c92784f52d3c
https://capedge.com/note/649ea6a50b70c93312f52d65
https://capedge.com/note/649ea74a0b70c94d0df52dd0
https://capedge.com/note/649ea77b0b70c9656cf52dee
https://capedge.com/note/649ea7da0b70c9c930f52e17
https://capedge.com/note/649ea82a0b70c99edaf52e4e
https://capedge.com/note/649ea88f0b70c954f7f52ee0
https://capedge.com/note/649ea8d70b70c9940af52f69
https://capedge.com/note/649ea9770b70c912f2f53033
https://capedge.com/note/649ea9ca0b70c9886af53072
https://capedge.com/note/649eac8e0b70c9195ef5324d
https://capedge.com/note/649eacd30b70c90231f5327a
https://capedge.com/note/649eadbb0b70c9ed6cf53337
https://capedge.com/note/649eae080b70c9fa9ff5337f
https://capedge.com/note/649eae8e0b70c9fe70f533d8
https://capedge.com/note/649eaeda0b70c97c34f53418
https://capedge.com/note/649eaf8c0b70c9db9df5349e
https://capedge.com/note/649eafd40b70c9bc2cf53545
https://capedge.com/note/649eb12a0b70c902e5f53753
https://capedge.com/note/649eb2860b70c930edf53893
https://capedge.com/note/649eb31a0b70c98466f5392b
https://capedge.com/note/649eb3700b70c9c54cf53977
https://capedge.com/note/649eb3a90b70c925b9f539ab
https://capedge.com/note/649ec3e70b70c921d7f5431c
https://capedge.com/note/649ec4340b70c952faf54357
https://capedge.com/note/649ec4aa0b70c947b8f54399
https://capedge.com/note/649ec5000b70c94495f543c3
https://capedge.com/note/649ec5c50b70c9103bf5440d
https://capedge.com/note/649ec6100b70c96663f54426
https://capedge.com/note/649ec6aa0b70c9cbb0f54476
https://capedge.com/note/649ec7370b70c9427af544b4
https://capedge.com/note/649ec7f50b70c92e73f54507
https://capedge.com/note/649ec8780b70c93330f5453e
https://capedge.com/note/649ec8de0b70c904d7f5457b
https://capedge.com/note/649ec9440b70c91b24f545b7
https://capedge.com/note/649eca430b70c94398f54634
https://capedge.com/note/649ecaa20b70c9ca71f54667
https://capedge.com/note/649ecb230b70c91bd8f546b9
https://capedge.com/note/649ecb770b70c933ddf546ef
https://capedge.com/note/649ecc140b70c95c66f54720
https://capedge.com/note/649ecc840b70c989e6f54755
https://capedge.com/note/649ecd1e0b70c9cabaf5479c
https://capedge.com/note/649ecedf0b70c91097f5486c
https://capedge.com/note/649ecf4c0b70c9d27df54899
https://capedge.com/note/649ecf560b70c98341f5489d
https://capedge.com/note/649ed0850b70c98311f54921
https://capedge.com/note/649ed0f50b70c96410f5494f
https://capedge.com/note/649ed1b10b70c956cdf5498b
https://capedge.com/note/649ed1ca0b70c9433af54991
https://capedge.com/note/649ed4480b70c9845df54a5d
https://capedge.com/note/649ed4c70b70c95c66f54a87
https://capedge.com/note/649ed5e70b70c9b2f8f54aca
https://capedge.com/note/649ed9670b70c9ac53f54bde
https://capedge.com/note/649ed97d0b70c9b8b8f54be1
https://capedge.com/note/649ed9970b70c97d4af54be8
https://capedge.com/note/649edb940b70c94594f54c6b
https://capedge.com/note/649edba10b70c91eb9f54c6e
https://capedge.com/note/649edbc50b70c984f8f54c78
https://capedge.com/note/649edbc10b70c98013f54c75
https://capedge.com/note/649edd720b70c949a4f54cde
https://capedge.com/note/649edbbc0b70c90f23f54c74
https://capedge.com/note/649edf9d0b70c944c9f54d52
https://capedge.com/note/649edfc20b70c961b9f54d5c
https://rentry.co/h7k3v
https://paiza.io/projects/Zx7rC8w4DIr0iO3kZQz2EA?language=php
https://jsbin.com/dudiraqayo/edit?html,output
https://bitbin.it/hR0HLytQ/
https://www.bankier.pl/forum/temat_gfefh,61265605.html
https://capedge.com/note/649ea6610b70c92784f52d3c
https://capedge.com/note/649ea6a50b70c93312f52d65
https://capedge.com/note/649ea74a0b70c94d0df52dd0
https://capedge.com/note/649ea77b0b70c9656cf52dee
https://capedge.com/note/649ea7da0b70c9c930f52e17
https://capedge.com/note/649ea82a0b70c99edaf52e4e
https://capedge.com/note/649ea88f0b70c954f7f52ee0
https://capedge.com/note/649ea8d70b70c9940af52f69
https://capedge.com/note/649ea9770b70c912f2f53033
https://capedge.com/note/649ea9ca0b70c9886af53072
https://capedge.com/note/649eac8e0b70c9195ef5324d
https://capedge.com/note/649eacd30b70c90231f5327a
https://capedge.com/note/649eadbb0b70c9ed6cf53337
https://capedge.com/note/649eae080b70c9fa9ff5337f
https://capedge.com/note/649eae8e0b70c9fe70f533d8
https://capedge.com/note/649eaeda0b70c97c34f53418
https://capedge.com/note/649eaf8c0b70c9db9df5349e
https://capedge.com/note/649eafd40b70c9bc2cf53545
https://capedge.com/note/649eb12a0b70c902e5f53753
https://capedge.com/note/649eb2860b70c930edf53893
https://capedge.com/note/649eb31a0b70c98466f5392b
https://capedge.com/note/649eb3700b70c9c54cf53977
https://capedge.com/note/649eb3a90b70c925b9f539ab
https://capedge.com/note/649ec3e70b70c921d7f5431c
https://capedge.com/note/649ec4340b70c952faf54357
https://capedge.com/note/649ec4aa0b70c947b8f54399
https://capedge.com/note/649ec5000b70c94495f543c3
https://capedge.com/note/649ec5c50b70c9103bf5440d
https://capedge.com/note/649ec6100b70c96663f54426
https://capedge.com/note/649ec6aa0b70c9cbb0f54476
https://capedge.com/note/649ec7370b70c9427af544b4
https://capedge.com/note/649ec7f50b70c92e73f54507
https://capedge.com/note/649ec8780b70c93330f5453e
https://capedge.com/note/649ec8de0b70c904d7f5457b
https://capedge.com/note/649ec9440b70c91b24f545b7
https://capedge.com/note/649eca430b70c94398f54634
https://capedge.com/note/649ecaa20b70c9ca71f54667
https://capedge.com/note/649ecb230b70c91bd8f546b9
https://capedge.com/note/649ecb770b70c933ddf546ef
https://capedge.com/note/649ecc140b70c95c66f54720
https://capedge.com/note/649ecc840b70c989e6f54755
https://capedge.com/note/649ecd1e0b70c9cabaf5479c
https://capedge.com/note/649ecedf0b70c91097f5486c
https://capedge.com/note/649ecf4c0b70c9d27df54899
https://capedge.com/note/649ecf560b70c98341f5489d
https://capedge.com/note/649ed0850b70c98311f54921
https://capedge.com/note/649ed0f50b70c96410f5494f
https://capedge.com/note/649ed1b10b70c956cdf5498b
https://capedge.com/note/649ed1ca0b70c9433af54991
https://capedge.com/note/649ed4480b70c9845df54a5d
https://capedge.com/note/649ed4c70b70c95c66f54a87
https://capedge.com/note/649ed5e70b70c9b2f8f54aca
https://capedge.com/note/649ed9670b70c9ac53f54bde
https://capedge.com/note/649ed97d0b70c9b8b8f54be1
https://capedge.com/note/649ed9970b70c97d4af54be8
https://capedge.com/note/649edb940b70c94594f54c6b
https://capedge.com/note/649edba10b70c91eb9f54c6e
https://capedge.com/note/649edbc50b70c984f8f54c78
https://capedge.com/note/649edbc10b70c98013f54c75
https://capedge.com/note/649edd720b70c949a4f54cde
https://capedge.com/note/649edbbc0b70c90f23f54c74
https://capedge.com/note/649edf9d0b70c944c9f54d52
https://capedge.com/note/649edfc20b70c961b9f54d5c
https://rentry.co/h7k3v
https://paiza.io/projects/Zx7rC8w4DIr0iO3kZQz2EA?language=php
https://jsbin.com/dudiraqayo/edit?html,output
https://bitbin.it/hR0HLytQ/
https://www.bankier.pl/forum/temat_gfefh,61265605.html
https://my.mamul.am/en/post/491860
https://my.mamul.am/en/post/495086
https://my.mamul.am/en/post/496122
https://my.mamul.am/en/post/503598
https://my.mamul.am/en/post/504951
https://my.mamul.am/en/post/617622
https://my.mamul.am/en/post/617654
https://my.mamul.am/en/post/617672
https://my.mamul.am/en/post/617712
https://my.mamul.am/en/post/617736
https://my.mamul.am/en/post/617761
https://my.mamul.am/en/post/617777
https://my.mamul.am/en/post/617795
https://my.mamul.am/en/post/617812
https://my.mamul.am/en/post/617832
https://my.mamul.am/en/post/617855
https://my.mamul.am/en/post/617945
https://my.mamul.am/en/post/617970
https://my.mamul.am/en/post/617998
https://my.mamul.am/en/post/618027
https://my.mamul.am/en/post/618080
https://my.mamul.am/en/post/618104
https://my.mamul.am/en/post/618120
https://jsbin.com/?html,output
https://paiza.io/projects/dk1gK08O7UydcT6-ukZ9bQ?language=php
https://rentry.co/yw6iz
https://www.bankier.pl/forum/temat_dcfsdcdse,61272555.html
https://tautaruna.nra.lv/forums/tema/50323-movies/
Who Is The Best Bitcoin Recovery Expert To Recover A Scammed Cryptocurrency? Contact Ultimate Hacker Jerry
It is highly disconcerting to lose your Bitcoin (BTC) to a phony online investment platform, transfer your cryptocurrency to the incorrect wallet, or forget the password to your wallet. Thankfully, I read an article on ULTIMATE HACKER JERRY after becoming a victim of crypto theft. His evaluations were incredibly positive and trustworthy. Ultimate Hacker Jerry is a certified expert in digital currencies that help victims of fraud to recoup their losses. In under 24 working hours, Ultimate Hacker Jerry miraculously recovered my wallet and all of my Bitcoins. To everyone who needs his service, Ultimate Hacker Jerry is a professional and highly recommended. Contacting him is possible at:
Email (Ultimatehackerjerry@seznam.cz)
Website (ultimatehackerjerry.com)
whatsapp (+152-0282-7151)
Remain Blessed and be updated, don’t make the same mistake as I did.