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.
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https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/dbffa9a5-a71f-4769-9b01-f10a58c453d9
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/297001ac-ce57-4230-a1bd-d43adf78012a
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/9b9d8857-6d7d-463a-966c-3650478dd7d0
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/f3220807-9ad8-466b-831b-27a0f0b002bc
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/e6b5150b-50c5-417d-91f0-e31fef4d769f
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/54aad7a8-95c9-424b-a01b-dc7dac39dd01
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/c8fcc361-d3e7-42f7-a5c1-a3bd52f535d8
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/4137974d-30f3-4d44-b3ce-0d088bb5fb26
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/1b824eed-747b-42f9-9272-cbc649f17164
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/40e8c965-dedf-4204-aebd-6632fa28ef0c
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/bb6ae4c3-391f-46d9-a9b8-126dda773d19
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/b796932a-bb15-4f05-957c-da8f12b9c435
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/9640a0ba-ee2a-4a91-9bcf-2284c295af9b
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/953bb560-ffae-4568-a331-53d47c2336de
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/f72d8003-8d0b-4a80-a400-172423b44b4a
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/5420261f-3dfe-4261-9581-a618d1f31715
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/3c4ad958-e3ac-43d4-872e-2ffb0083892d
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/09028dbe-b94a-4f1b-aa53-6c7fabefecb7
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/2ae33b3e-32e0-4ede-82cf-4e08c90179ae
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/e8a01e38-8cfe-4a87-a1b7-485b2cb6d202
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/3fc4d193-9ab3-467d-93f5-238b594f9a13
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/6a6a1016-5f9e-4c6a-b776-c59d3e9302a7
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/2525824a-dc61-42c1-8d45-8ab849f261bf
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/781f808b-a3d6-49e3-8bd9-aec83c0ad120
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/f562466a-f330-40f3-97ed-b9870afa074c
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/0eff530f-54c1-4981-872d-844e1010084a
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/59a8e851-2b3e-4a14-b768-28ef3f181d23
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/fd76a322-71b4-4139-8720-e560c8ff2fa0
https://rentry.co/9vhvx
https://paiza.io/projects/RshbRL4fK8cSc2V_ZXX09g?language=php
https://jsbin.com/fotefibotu/edit?html,output
https://bitbin.it/1lrtWTTG/
https://www.bankier.pl/forum/temat_gfefh,61171551.html
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/b8cab5d0-cc5a-40f7-9ccc-bfdbce0b1f5c
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/3e83a666-750b-4d68-b421-51ad3209d035
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/9d857e62-6d31-4927-a379-d3689326a309
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/3794c3df-9515-4e45-b076-3b88180e2d43
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/0e1454a4-0746-4aae-bc2f-a4d61fb01a05
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/da54ce64-6ca4-45a4-a9e3-e1e694dba418
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/dbffa9a5-a71f-4769-9b01-f10a58c453d9
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/297001ac-ce57-4230-a1bd-d43adf78012a
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/9b9d8857-6d7d-463a-966c-3650478dd7d0
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/f3220807-9ad8-466b-831b-27a0f0b002bc
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/e6b5150b-50c5-417d-91f0-e31fef4d769f
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/54aad7a8-95c9-424b-a01b-dc7dac39dd01
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/c8fcc361-d3e7-42f7-a5c1-a3bd52f535d8
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/4137974d-30f3-4d44-b3ce-0d088bb5fb26
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/1b824eed-747b-42f9-9272-cbc649f17164
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/40e8c965-dedf-4204-aebd-6632fa28ef0c
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/bb6ae4c3-391f-46d9-a9b8-126dda773d19
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/b796932a-bb15-4f05-957c-da8f12b9c435
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/9640a0ba-ee2a-4a91-9bcf-2284c295af9b
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/953bb560-ffae-4568-a331-53d47c2336de
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/f72d8003-8d0b-4a80-a400-172423b44b4a
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/5420261f-3dfe-4261-9581-a618d1f31715
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/3c4ad958-e3ac-43d4-872e-2ffb0083892d
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/09028dbe-b94a-4f1b-aa53-6c7fabefecb7
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/2ae33b3e-32e0-4ede-82cf-4e08c90179ae
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/e8a01e38-8cfe-4a87-a1b7-485b2cb6d202
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/3fc4d193-9ab3-467d-93f5-238b594f9a13
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/6a6a1016-5f9e-4c6a-b776-c59d3e9302a7
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/2525824a-dc61-42c1-8d45-8ab849f261bf
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/781f808b-a3d6-49e3-8bd9-aec83c0ad120
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/f562466a-f330-40f3-97ed-b9870afa074c
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/0eff530f-54c1-4981-872d-844e1010084a
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/59a8e851-2b3e-4a14-b768-28ef3f181d23
https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/fd76a322-71b4-4139-8720-e560c8ff2fa0
https://rentry.co/9vhvx
https://paiza.io/projects/RshbRL4fK8cSc2V_ZXX09g?language=php
https://jsbin.com/fotefibotu/edit?html,output
https://bitbin.it/1lrtWTTG/
https://www.bankier.pl/forum/temat_gfefh,61171551.html