Top 20 Bodyweight WODs for CrossFit

by WOD Fever

Top 20 Bodyweight WODs for CrossFit

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

L Pull-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.  

 

WOD Fever

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.  

Liquid error (sections/article-template line 48): Could not find asset snippets/relatedblogs.liquid

5638 comments

Your comment was posted successfully! Thank you!

  • https://www.niftygateway.com/bingoblitzfreecreditsgeneratornohumanverificationsecure https://www.niftygateway.com/bingoblitzfreeupdatedcreditsgeneratornohumanverification2023
    https://www.niftygateway.com/getbingoblitzfreecreditsgeneratornosurveysafe https://www.niftygateway.com/bingoblitzfreeunlimitedcreditsgeneratornohumanverification2023
    https://www.niftygateway.com/bingoblitzfreecreditsgeneratornoverificationinstantly https://www.niftygateway.com/standoff2freegoldgeneratornoverification2023secure
    https://www.niftygateway.com/standoff2freeupdatedgoldgeneratornohumanverification2023 https://www.niftygateway.com/getstandoff2freecoinsgeneratornoverification2023
    https://www.niftygateway.com/standoff2freeunlimitedcoinsgeneratornoverification2023 https://www.niftygateway.com/standoff2freecoinsgeneratornohumanverificationsafe
    https://www.niftygateway.com/novalegacyfreemoneygeneratornohumanverificationsecure https://www.niftygateway.com/novalegacyfreeupdatedmoneygeneratornosurvey2023
    https://www.niftygateway.com/getnovalegacyfreetrilithiumgeneratornohumanverification https://www.niftygateway.com/novalegacyfreeunlimitedtrilithiumgeneratornoverification2023
    https://www.niftygateway.com/workingnovalegacyfreetrilithiumgeneratornohumanverify2023 https://www.niftygateway.com/jetpackjoyridefreecoinsgeneratornohumanverification2023secure
    https://www.niftygateway.com/jetpackjoyridefreeupdatedcoinsgeneratornoverification2023 https://www.niftygateway.com/getjetpackjoyridefreecoinsgeneratornoverification2023
    https://www.niftygateway.com/jetpackjoyridefreeunlimitedcoinsgeneratornoverify https://www.niftygateway.com/workingjetpackjoyridefreecoinsgeneratornoverification2023
    https://www.niftygateway.com/royalrevolt2freegemsgeneratornoverification2023 https://www.niftygateway.com/royalrevolt2freeupdatedgemsgeneratornohumanverification2023
    https://www.niftygateway.com/getroyalrevolt2freegoldgeneratornoverification2023 https://www.niftygateway.com/royalrevolt2freeunlimitedgoldgeneratornosurvey2023
    https://www.niftygateway.com/royalrevolt2freecoinsgeneratornoverification2023 https://www.niftygateway.com/infinityopsfreecreditsgeneratornohumanverification2023fdgkjn
    https://www.niftygateway.com/infinityopsfreeupdatedcreditsgeneratornoverification2023 https://www.niftygateway.com/getinfinityopsfreegoldgeneratornohumanverification2023get
    https://www.niftygateway.com/infinityopsfreeunlimitedgoldgeneratornoverification2023 https://www.niftygateway.com/infinityopsfreegoldgeneratornohumanverificationworking
    https://www.niftygateway.com/headball2freediamondsgeneratornohumanverification2023secure https://www.niftygateway.com/headball2freeupdateddiamondsgeneratornoverification2023updated
    https://www.niftygateway.com/getheadball2freecoinsgeneratornohumansurvey2023 https://www.niftygateway.com/headball2freeunlimitedcoinsgeneratornoverification2023
    https://www.niftygateway.com/headball2freediamondsgeneratornohumanverification2023 https://www.niftygateway.com/gunsofboomfreegoldgeneratornohumanverification2023sdjkn
    https://www.niftygateway.com/gunsofboomfreeupdatedgoldgeneratornohumanverification2023 https://www.niftygateway.com/getgunsofboomfreegunbucksgeneratornohumanverification2023
    https://www.niftygateway.com/gunsofboomfreeunlimitedgunbucksgeneratornoverification2023 https://www.niftygateway.com/gunsofboomfreegoldsgeneratornohumanverification2023
    https://www.niftygateway.com/minimilitiafreeammogeneratornoverification2023secure https://www.niftygateway.com/minimilitiafreeupdatedammogeneratornohumanverification2023
    https://www.niftygateway.com/getminimilitiafreehealthgeneratornoverification2023 https://www.niftygateway.com/minimilitiafreeunlimitedhealthgeneratornohumanverification2023
    https://www.niftygateway.com/minimilitiafreehealthgeneratornohumansurveysafe https://www.niftygateway.com/tmntmutantmadnessfreegemsgeneratornoverification2023
    https://www.niftygateway.com/tmntmutantmadnessfreeupdatedgemsgeneratornoverification https://www.niftygateway.com/gettmntmutantmadnessfreeoozegeneratornoverification2023
    https://www.niftygateway.com/tmntmutantmadnessfreeunlimitedoozegeneratornosurvey2023 https://www.niftygateway.com/tmntmutantmadnessfreegemsgeneratornohumanverification2023
    https://www.pastery.net/cvhqeh/
    https://notes.io/qXx3Q
    https://rextester.com/KPXL52147
    https://pasteio.com/xH3CujR1x29Y
    https://pastelink.net/asnpz49j
    https://paiza.io/projects/oIIGj7YwUUD5dcpb_HZimg
    https://ide.geeksforgeeks.org/online-c-compiler/fd2c7161-063d-42a0-9ab7-1bb8f11c863b
    https://paste.firnsy.com/paste/aY9sOzMkYWJ
    https://paste.enginehub.org/N7Q1xLJPt
    https://jsfiddle.net/9xd1y4oc/
    https://paste.ee/p/sJBmC
    https://yamcode.com/noba-96345

    NOVA

  • https://www.imdb.com/list/ls4102305462/
    https://www.imdb.com/list/ls4102305464/
    https://www.imdb.com/list/ls4102383254/
    https://www.imdb.com/list/ls4102315836/
    https://www.imdb.com/list/ls4102180899/
    https://www.imdb.com/list/ls4102378580/
    https://www.imdb.com/list/ls4102127451/
    https://www.imdb.com/list/ls4102182366/
    https://www.imdb.com/list/ls4102184196/
    https://www.imdb.com/list/ls4102315053/
    https://www.imdb.com/list/ls4102378588/
    https://www.imdb.com/list/ls4102351012/
    https://www.imdb.com/list/ls4102182321/
    https://www.imdb.com/list/ls4102379101/
    https://www.imdb.com/list/ls4102315867/
    https://www.imdb.com/list/ls4102180886/
    https://www.imdb.com/list/ls4102196911/
    https://www.imdb.com/list/ls4102359721/
    https://www.imdb.com/list/ls4102376593/
    https://www.imdb.com/list/ls4102315861/
    https://www.imdb.com/list/ls4102123623/
    https://www.imdb.com/list/ls4102127472/
    https://www.imdb.com/list/ls4102364784/
    https://www.imdb.com/list/ls4102376598/
    https://www.imdb.com/list/ls4102300927/
    https://www.imdb.com/list/ls4102351031/
    https://www.imdb.com/list/ls4102353866/
    https://www.imdb.com/list/ls4102310508/
    https://www.imdb.com/list/ls4102308323/
    https://www.imdb.com/list/ls4102370066/
    https://www.imdb.com/list/ls4102127410/
    https://www.imdb.com/list/ls4102374304/
    https://www.imdb.com/list/ls4102369585/
    https://www.imdb.com/list/ls4102307404/
    https://www.imdb.com/list/ls4102381427/
    https://www.imdb.com/list/ls4102308340/
    https://www.imdb.com/list/ls4102198701/
    https://www.imdb.com/list/ls4102300929/
    https://www.imdb.com/list/ls4102359749/
    https://www.imdb.com/list/ls4102350188/
    https://www.imdb.com/list/ls4102351039/
    https://www.imdb.com/list/ls4102310571/
    https://www.imdb.com/list/ls4102376589/
    https://www.imdb.com/list/ls4102308346/
    https://www.imdb.com/list/ls4102359791/
    https://www.imdb.com/list/ls4102359796/
    https://www.imdb.com/list/ls4102185050/
    https://www.imdb.com/list/ls4102180555/
    https://www.imdb.com/list/ls4102308342/
    https://www.imdb.com/list/ls4102381424/

    viorvangh

  • https://www.imdb.com/es/list/ls4102712575/
    https://www.imdb.com/es/list/ls4102756440/
    https://www.imdb.com/es/list/ls4102752409/
    https://www.imdb.com/es/list/ls4102580655/
    https://www.imdb.com/es/list/ls4102713566/
    https://www.imdb.com/es/list/ls4102753805/
    https://www.imdb.com/es/list/ls4102716511/
    https://www.imdb.com/es/list/ls4102754213/
    https://www.imdb.com/es/list/ls4102745011/
    https://www.imdb.com/es/list/ls4102589020/
    https://www.imdb.com/es/list/ls4102594936/
    https://www.imdb.com/es/list/ls4102525611/
    https://www.imdb.com/es/list/ls4102712577/
    https://www.imdb.com/es/list/ls4102589025/
    https://www.imdb.com/es/list/ls4102700954/
    https://www.imdb.com/es/list/ls4102740018/
    https://www.imdb.com/es/list/ls4102711130/
    https://www.imdb.com/es/list/ls4102592813/
    https://www.imdb.com/es/list/ls4102731372/
    https://www.imdb.com/es/list/ls4102594968/
    https://www.imdb.com/es/list/ls4102580671/
    https://www.imdb.com/es/list/ls4102720510/
    https://www.imdb.com/es/list/ls4102740030/
    https://www.imdb.com/es/list/ls4102751922/
    https://www.imdb.com/es/list/ls4102731374/
    https://www.imdb.com/es/list/ls4102592816/
    https://www.imdb.com/es/list/ls4102542610/
    https://www.imdb.com/es/list/ls4102543287/
    https://www.imdb.com/es/list/ls4102543281/
    https://www.imdb.com/es/list/ls4102713525/
    https://www.imdb.com/es/list/ls4102588987/
    https://www.imdb.com/es/list/ls4102756498/
    https://www.imdb.com/es/list/ls4102727946/
    https://www.imdb.com/es/list/ls4102745025/
    https://www.imdb.com/es/list/ls4102542639/
    https://www.imdb.com/es/list/ls4102588981/
    https://www.imdb.com/es/list/ls4102524732/
    https://www.imdb.com/es/list/ls4102536597/
    https://www.imdb.com/es/list/ls4102712531/
    https://www.imdb.com/es/list/ls4102588983/
    https://www.imdb.com/es/list/ls4102525665/
    https://www.imdb.com/es/list/ls4102711169/
    https://www.imdb.com/es/list/ls4102590614/
    https://www.imdb.com/es/list/ls4102731314/
    https://www.imdb.com/es/list/ls4102716563/
    https://www.imdb.com/es/list/ls4102527336/
    https://www.imdb.com/es/list/ls4102542666/
    https://www.imdb.com/es/list/ls4102751993/
    https://www.imdb.com/es/list/ls4102700935/
    https://www.imdb.com/es/list/ls4102525669/
    https://www.imdb.com/es/list/ls4102745026/
    https://www.imdb.com/es/list/ls4102507109/
    https://www.imdb.com/es/list/ls4102713595/
    https://www.imdb.com/es/list/ls4102727008/
    https://www.imdb.com/es/list/ls4102542662/
    https://www.imdb.com/es/list/ls4102714181/
    https://www.imdb.com/es/list/ls4102740066/
    https://www.imdb.com/es/list/ls4102705459/
    https://www.imdb.com/es/list/ls4102580662/
    https://www.imdb.com/es/list/ls4102546264/
    https://www.imdb.com/es/list/ls4102543452/
    https://www.imdb.com/es/list/ls4102590661/
    https://www.imdb.com/es/list/ls4102588802/
    https://www.imdb.com/es/list/ls4102598265/
    https://www.imdb.com/es/list/ls4102768151/
    https://www.imdb.com/es/list/ls4102588804/
    https://www.imdb.com/es/list/ls4102599486/
    https://www.imdb.com/es/list/ls4102589898/
    https://www.imdb.com/es/list/ls4102595323/
    https://www.imdb.com/es/list/ls4102711145/
    https://www.imdb.com/es/list/ls4102536700/
    https://www.imdb.com/es/list/ls4102524766/
    https://www.imdb.com/es/list/ls4102725509/
    https://www.imdb.com/es/list/ls4102589880/
    https://www.imdb.com/es/list/ls4102713599/
    https://www.imdb.com/es/list/ls4102720547/
    https://www.imdb.com/es/list/ls4102756957/
    https://www.imdb.com/es/list/ls4102700964/
    https://www.imdb.com/es/list/ls4102720541/
    https://www.imdb.com/es/list/ls4102727074/
    https://www.imdb.com/es/list/ls4102727079/
    https://www.imdb.com/es/list/ls4102589508/
    https://www.imdb.com/es/list/ls4102725554/
    https://www.imdb.com/es/list/ls4102588851/
    https://www.imdb.com/es/list/ls4102711197/
    https://www.imdb.com/es/list/ls4102525642/
    https://www.imdb.com/es/list/ls4102524723/
    https://www.imdb.com/es/list/ls4102598220/
    https://www.imdb.com/es/list/ls4102598225/
    https://www.imdb.com/es/list/ls4102727010/
    https://www.imdb.com/es/list/ls4102719113/
    https://www.imdb.com/es/list/ls4102542649/
    https://www.imdb.com/es/list/ls4102713706/
    https://www.imdb.com/es/list/ls4102727856/
    https://www.imdb.com/es/list/ls4102567403/
    https://www.imdb.com/es/list/ls4102714308/
    https://www.imdb.com/es/list/ls4102725575/
    https://www.imdb.com/es/list/ls4102592847/
    https://www.imdb.com/es/list/ls4102727016/
    https://www.imdb.com/es/list/ls4102599909/
    https://www.imdb.com/es/list/ls4102507113/
    https://www.imdb.com/es/list/ls4102712569/
    https://www.imdb.com/es/list/ls4102536750/
    https://www.imdb.com/es/list/ls4102589889/
    https://www.imdb.com/es/list/ls4102727012/
    https://www.imdb.com/es/list/ls4102712523/
    https://www.imdb.com/es/list/ls4102705430/
    https://www.imdb.com/es/list/ls4102745085/
    https://www.imdb.com/es/list/ls4102567457/
    https://www.imdb.com/es/list/ls4102536756/
    https://www.imdb.com/es/list/ls4102599954/
    https://www.imdb.com/es/list/ls4102745087/
    https://www.imdb.com/es/list/ls4102588874/
    https://www.imdb.com/es/list/ls4102705435/
    https://www.imdb.com/es/list/ls4102727037/
    https://www.imdb.com/es/list/ls4102719130/
    https://www.imdb.com/es/list/ls4102712526/
    https://www.imdb.com/es/list/ls4102731328/
    https://www.imdb.com/es/list/ls4102725572/
    https://www.imdb.com/es/list/ls4102598247/
    https://www.imdb.com/es/list/ls4102711186/
    https://www.imdb.com/es/list/ls4102536758/
    https://www.imdb.com/es/list/ls4102536770/
    https://www.imdb.com/es/list/ls4102745089/
    https://www.imdb.com/es/list/ls4102700949/
    https://www.imdb.com/es/list/ls4102546291/
    https://www.imdb.com/es/list/ls4102546293/
    https://www.imdb.com/es/list/ls4102546296/
    https://www.imdb.com/es/list/ls4102751855/
    https://www.imdb.com/es/list/ls4102712547/
    https://www.imdb.com/es/list/ls4102598248/
    https://www.imdb.com/es/list/ls4102567453/
    https://www.imdb.com/es/list/ls4102705433/
    https://www.imdb.com/es/list/ls4102740099/
    https://www.imdb.com/es/list/ls4102752445/
    https://www.imdb.com/es/list/ls4102542687/
    https://www.imdb.com/es/list/ls4102527391/
    https://www.imdb.com/es/list/ls4102588058/
    https://www.imdb.com/es/list/ls4102740089/
    https://www.imdb.com/es/list/ls4102725535/
    https://www.imdb.com/es/list/ls4102727813/
    https://www.imdb.com/es/list/ls4102543418/
    https://www.imdb.com/es/list/ls4102719161/
    https://www.imdb.com/es/list/ls4102713777/
    https://www.imdb.com/es/list/ls4102714376/
    https://www.imdb.com/es/list/ls4102588075/
    https://www.imdb.com/es/list/ls4102546298/
    https://www.imdb.com/es/list/ls4102589510/
    https://www.imdb.com/es/list/ls4102727027/
    https://www.imdb.com/es/list/ls4102524780/

    dgwesd

  • https://www.passes.com/izleyindayibiradaminhikayes2
    https://www.passes.com/izleyinkaptanpenguvearkadalar5
    https://www.passes.com/izleyinkardestakimi2
    https://www.passes.com/izleyinonugerigetir
    https://www.passes.com/izleyinsihirliannem
    https://www.passes.com/izleyinejderhannasleitirsin
    https://www.passes.com/izleyinlilostitch
    https://www.passes.com/izleyinballerina
    https://www.passes.com/izleyinhesaplasma2
    https://www.passes.com/izleyinkaratekaratekidefsane
    https://www.passes.com/izleyinf1
    https://www.passes.com/izleyinayakci
    https://www.passes.com/izleyinlabuenasuerte
    https://www.passes.com/izleyinosiris
    https://www.passes.com/izleyinevcilik
    https://www.passes.com/izleyinkpopiblisavcilari
    https://www.passes.com/izleyinbirlikte
    https://www.passes.com/izleyin28yilsonra
    https://www.passes.com/izleyinkadikoybogasi
    https://www.passes.com/izleyindevletbakanlar
    https://www.passes.com/izleyinsuperman
    https://www.passes.com/izleyinjurassicworldrebirth
    https://www.passes.com/izleyinbatmanbasliyor
    https://www.passes.com/izleyinazem5
    https://www.passes.com/izleyineeniemeanie
    https://www.passes.com/izleyinheidi
    https://www.passes.com/izleyinelio
    https://www.passes.com/izleyinsiccin8
    https://www.passes.com/izleyinasksadecebiran

    sqss

  • https://www.passes.com/izleyindayibiradaminhikayes2
    https://www.passes.com/izleyinkaptanpenguvearkadalar5
    https://www.passes.com/izleyinkardestakimi2
    https://www.passes.com/izleyinonugerigetir
    https://www.passes.com/izleyinsihirliannem
    https://www.passes.com/izleyinejderhannasleitirsin
    https://www.passes.com/izleyinlilostitch
    https://www.passes.com/izleyinballerina
    https://www.passes.com/izleyinhesaplasma2
    https://www.passes.com/izleyinkaratekaratekidefsane
    https://www.passes.com/izleyinf1
    https://www.passes.com/izleyinayakci
    https://www.passes.com/izleyinlabuenasuerte
    https://www.passes.com/izleyinosiris
    https://www.passes.com/izleyinevcilik
    https://www.passes.com/izleyinkpopiblisavcilari
    https://www.passes.com/izleyinbirlikte
    https://www.passes.com/izleyin28yilsonra
    https://www.passes.com/izleyinkadikoybogasi
    https://www.passes.com/izleyindevletbakanlar
    https://www.passes.com/izleyinsuperman
    https://www.passes.com/izleyinjurassicworldrebirth
    https://www.passes.com/izleyinbatmanbasliyor
    https://www.passes.com/izleyinazem5
    https://www.passes.com/izleyineeniemeanie
    https://www.passes.com/izleyinheidi
    https://www.passes.com/izleyinelio
    https://www.passes.com/izleyinsiccin8
    https://www.passes.com/izleyinasksadecebiran

    dad

  • https://www.passes.com/izleyindayibiradaminhikayes2
    https://www.passes.com/izleyinkaptanpenguvearkadalar5
    https://www.passes.com/izleyinkardestakimi2
    https://www.passes.com/izleyinonugerigetir
    https://www.passes.com/izleyinsihirliannem
    https://www.passes.com/izleyinejderhannasleitirsin
    https://www.passes.com/izleyinlilostitch
    https://www.passes.com/izleyinballerina
    https://www.passes.com/izleyinhesaplasma2
    https://www.passes.com/izleyinkaratekaratekidefsane
    https://www.passes.com/izleyinf1
    https://www.passes.com/izleyinayakci
    https://www.passes.com/izleyinlabuenasuerte
    https://www.passes.com/izleyinosiris
    https://www.passes.com/izleyinevcilik
    https://www.passes.com/izleyinkpopiblisavcilari
    https://www.passes.com/izleyinbirlikte
    https://www.passes.com/izleyin28yilsonra
    https://www.passes.com/izleyinkadikoybogasi
    https://www.passes.com/izleyindevletbakanlar
    https://www.passes.com/izleyinsuperman
    https://www.passes.com/izleyinjurassicworldrebirth
    https://www.passes.com/izleyinbatmanbasliyor
    https://www.passes.com/izleyinazem5
    https://www.passes.com/izleyineeniemeanie
    https://www.passes.com/izleyinheidi
    https://www.passes.com/izleyinelio
    https://www.passes.com/izleyinsiccin8
    https://www.passes.com/izleyinasksadecebiran

    dqwd

Leave a comment

Back to New Posts