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://my.mamul.am/en/post/186838
https://my.mamul.am/en/post/186849
https://my.mamul.am/en/post/186854
https://my.mamul.am/en/post/186877
https://my.mamul.am/en/post/186889
https://my.mamul.am/en/post/186897
https://my.mamul.am/en/post/186922
https://my.mamul.am/en/post/186955
https://my.mamul.am/en/post/186966
https://my.mamul.am/en/post/186991
https://my.mamul.am/en/post/186999
https://my.mamul.am/en/post/187012
https://my.mamul.am/en/post/187028
https://my.mamul.am/en/post/187089
https://my.mamul.am/en/post/187096
https://my.mamul.am/en/post/187103
https://my.mamul.am/en/post/187123
https://my.mamul.am/en/post/187132
https://my.mamul.am/en/post/187146
https://my.mamul.am/en/post/187154
https://my.mamul.am/en/post/187158
https://rentry.co/97a94d
https://paiza.io/projects/-0xu-Piy8snfxsBym4cugg?language=php
https://jsbin.com/qelovexoyu/edit?html,output
https://bitbin.it/
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268586
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268587
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268588
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268589
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268592
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268593
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268594
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268595
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268596
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268597
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268598
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268601
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268599
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268602
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268604
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268606
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268605
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268607
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268608
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268609
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268610
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268611
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268612
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268614
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268615
https://www.bankier.pl/forum/temat_btgreertfd,61147129.html
https://rextester.com/VSNURL46066
https://www.justgiving.com/crowdfunding/mahosky-hermanos-377?utm_term=z48weXP39
https://telegra.ph/DESWQA-06-22
https://pastelink.net/0js7ucq8
https://www.wowace.com/paste/de6123bf
https://www.hoyolab.com/article/19530178?create=1
https://rentry.co/fumge
https://paiza.io/projects/cNRn9_hmS4AGNTesjl9cww
https://jsbin.com/zetocuv/edit?html,css,js,output
https://dev.bukkit.org/paste/ab0e490b
https://ctftime.org/team/237603/
https://codepen.io/Saleho-81/pen/poQNzwp
http://allabouturanch.com/forum/topics/csadec
https://sway.office.com/JEiALFURFCVDVLOX?ref=Link
https://harimovie.cookpad-blog.jp/articles/1038895
https://justpaste.me/CRRW1
http://taylorhicks.ning.com/photo/albums/ca
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268538
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268540
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268541
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268543
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268545
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268546
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268547
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268548
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268549
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268550
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268553
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268551
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268554
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268555
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268557
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268556
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268558
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268560
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268563
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268564
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268565
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268566
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268582
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268579
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268580
https://www.bankier.pl/forum/temat_bgrewvs,61146953.html
https://rextester.com/BDW67900
https://www.justgiving.com/crowdfunding/mahosky-hermanos-634?utm_term=BRP4Wnz3q
https://telegra.ph/ECDFS-06-22
https://pastelink.net/pfrw5hyk
https://paste.ee/p/N3rxZ
https://www.wowace.com/paste/2123c709
https://www.hoyolab.com/article/19530056?create=1
https://rentry.co/u7bt2
https://paiza.io/projects/MS6Cotpy5WRaT0BQXbqF4Q
https://jsbin.com/kosuvab/edit?html,css,js,output
https://dev.bukkit.org/paste/1d52f6a5
https://codepen.io/Saleho-81/pen/RwqobKN
http://allabouturanch.com/forum/topics/asdcx
https://sway.office.com/pdmIrKBJ3DEUdF4K?ref=Link
https://harimovie.cookpad-blog.jp/articles/1038894
https://justpaste.me/CRGd1
http://taylorhicks.ning.com/photo/albums/xcsa
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268499
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268500
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268501
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268503
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268505
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268506
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268511
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268512
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268513
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268514
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268515
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268517
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268519
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268521
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268524
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268525
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268526
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268527
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268528
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268529
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268530
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268531
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268532
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268533
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268536
https://www.bankier.pl/forum/temat_fwwef,61146821.html
https://rextester.com/HVA75302
https://www.justgiving.com/crowdfunding/mahosky-hermanos-5?utm_term=GabWpAB84
https://telegra.ph/cedf-06-22
https://pastelink.net/j9qzi63z
https://paste.ee/p/biikX
https://www.wowace.com/paste/0934d85a
https://www.hoyolab.com/article/19529932?create=1
https://rentry.co/xte87
https://paiza.io/projects/O8__wi27PzwKTEEU0Kluvw
https://jsbin.com/casuvas/edit?html,css,js,output
https://dev.bukkit.org/paste/084fa624
https://ctftime.org/team/237594/
https://codepen.io/Saleho-81/pen/eYQBOZM
http://allabouturanch.com/forum/topics/cdascasd
https://sway.office.com/qGAFuEyMGGygDji9?ref=Link
https://harimovie.cookpad-blog.jp/articles/1038893
https://justpaste.me/CR7P1
http://taylorhicks.ning.com/photo/albums/swaqdxa
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268456
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268459
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268460
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268461
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268462
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268463
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268464
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268465
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268466
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268468
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268471
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268475
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268479
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268480
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268482
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268483
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268484
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268486
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268488
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268489
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268492
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268494
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268495
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268496
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=268498
https://www.bankier.pl/forum/temat_efwcwesd,61146699.html
https://rextester.com/POWAW66089
https://www.justgiving.com/crowdfunding/mahozz-saleho-95?utm_term=m7DZw7M7y
https://telegra.ph/fsdsdf-06-22
https://pastelink.net/xqrl6ihw
https://paste.ee/p/P6XZB
https://www.wowace.com/paste/deda6057
https://www.hoyolab.com/article/19529810?create=1
https://rentry.co/2i7e8
https://paiza.io/projects/K60e_MIOajUkSfMSFvNn6Q
https://jsbin.com/masivup/edit?html,css,js,output
https://dev.bukkit.org/paste/2675eb47
https://ctftime.org/team/237591/
https://codepen.io/Saleho-81/pen/xxQRKby
http://allabouturanch.com/forum/topics/casdsa
https://sway.office.com/IUZidAJeGgrbHhQR?ref=Link
https://harimovie.cookpad-blog.jp/articles/1038892
https://justpaste.me/CQwS
http://taylorhicks.ning.com/photo/albums/cdswae