Top 20 Bodyweight WODs for CrossFit

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

5600 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://github.com/pyar-paisa-profit-fie-7hqq
    https://github.com/kapkapiii-fie-7hqq
    https://github.com/kesari-veer-fie-7hqq
    https://github.com/the-royals-fie-7hqq
    https://github.com/suswagatam-khushamadeed-fie-7hqq
    https://github.com/mr-bhaarath-fie-7mx
    https://github.com/devils-next-level-fie-7mx
    https://github.com/goodbad-ugly-fie-7mx
    https://github.com/retro-fie-7mx
    https://github.com/tourist-family-fie-7mx
    https://github.com/single-fie-7mx

    https://soundcloud.com/moviiesadorocine/ver-thunderbolts-pelicula-completa
    https://soundcloud.com/moviiesadorocine/ver-una-pelicula-de-minecraft-pelicula-completa
    https://soundcloud.com/moviiesadorocine/ver-el-contable-2-pelicula-completa
    https://soundcloud.com/moviiesadorocine/ver-el-casoplon-pelicula-completa
    https://soundcloud.com/moviiesadorocine/ver-until-dawn-pelicula-completa
    https://soundcloud.com/moviiesadorocine/ver-tierras-perdidas-pelicula-completa
    https://soundcloud.com/moviiesadorocine/ver-enemigos-pelicula-completa
    https://soundcloud.com/cinemov-lat/ver-los-pecadores-pelicula-completa
    https://soundcloud.com/cinemov-lat/ver-kayara-la-guerrera-del-imperio-inca-pelicula-completa
    https://soundcloud.com/cinemov-lat/ver-un-funeral-de-locos-pelicula-completa
    https://soundcloud.com/cinemov-lat/ver-conclave-pelicula-completa
    https://soundcloud.com/cinemov-lat/ver-kaiju-no-8-mision-de-reconocimiento-pelicula-completa
    https://soundcloud.com/cinemov-lat/ver-karate-kid-legends-pelicula-completa
    https://soundcloud.com/cinemov-lat/assistir-thunderbolts-2025-filme-completo-dublado-em-hd
    https://soundcloud.com/cinemov-lat/assistir-karate-kid-lendas-2025-filme-completo-dublado-em-hd
    https://soundcloud.com/cinemov-lat/assistir-um-filme-minecraft-2025-filme-completo-dublado-em-hd
    https://soundcloud.com/cinemov-lat/assistir-o-rei-dos-reis-2025-filme-completo-dublado-em-hd
    https://soundcloud.com/cinemov-lat/filmul-minecraft-filmul-2025-film-online-subtitrat-in-romana-gratis

    https://forum.ripper.store/user/banukamandanu
    https://schoolido.lu/user/banukamandanu/
    https://herbalmeds-forum.biolife.com.my/d/239153-qwrfsafgasg
    https://www.gmbinder.com/share/-OPxrWhmRpjEssVC-b3u
    https://cloudhound.flarum.cloud/d/25057-swdgsdgdsh
    https://forum.thecodingcolosseum.com/topic/58766/asfsagasfsag
    https://web3devcommunity.com/topic/78056/asfasgasvzx
    https://open.firstory.me/story/cmajdcl0n06zn01vv2ybzd788
    https://forum.motoshkola.od.ua/threads/asfasfasg.13754/
    https://www.intensedebate.com/people/banukamandanu
    https://www.festivals.com/asfgasgasgafsasg-111902
    https://findaspring.org/members/makarijoalmanar/
    https://asfasfasgasf.tawk.help/article/asdfasfasf
    https://yodayo.com/posts/6058754d-1e75-4520-83f6-869b97efe174
    https://br.advfn.com/forum/perfil/banukamandanu
    https://scrapbox.io/mooofiplus/afsafasfasf
    https://chobaolam.vn/threads/asfasgsafasg.690005/
    https://cccv.to/v4ion2dbdz
    https://challonge.com/ctnke60b
    https://direct.me/banukamandanu
    https://abrir.link/ENStM
    https://heylink.me/banukamandanu
    https://bio.site/banukamandanu
    https://solo.to/banukamandanu
    https://profile.hatena.ne.jp/banukamandanu/profile
    https://muckrack.com/serenadasteven-serenadasteven/bio
    https://magic.ly/banukamandanu/ASFASFASFASFZXV
    https://lifeisfeudal.com/Discussions/question/wqerqwrqwt
    https://lebanonhub.app/posts/290306
    https://www.collcard.com/post/297584_.html
    https://lyfepal.com/posts/521671
    https://talkfever.com/posts/57103
    https://elemedu.com/note/iifxazfme
    https://www.sidehustleads.com/business-opportunities_2/publishing/asfasgfsagsafsag_i2062757
    https://codepen.io/Treasure-Pleasure/pen/VYYEEOe
    https://paste.centos.org/view/e8002a37
    https://paste.imirhil.fr/?b8b5108c8beacf09#40crTrNycCMSvgekl28RQk68jct9KMvirUxAlToBcBI=
    https://about.me/moviesspatra
    https://public.flourish.studio/story/3092282/
    https://ivpaste.com/v/x0bf8xQAap
    https://wokwi.com/projects/430647846581800961
    https://p.ip.fi/vC-t
    https://paste.laravel.io/1d2c1441-f120-406a-910e-6a6fd277e014
    https://jsbin.com/guyurey/edit?html,output
    https://jsitor.com/li7YXeJThxf
    https://playcode.io/2378027
    https://www.wowace.com/paste/6049c937
    https://pastebin.com/mver5C3g
    https://pastelink.net/dw67uw5i
    https://www.etextpad.com/ewlhb5bhbg
    https://glot.io/snippets/h78sxqi8aw
    https://rextester.com/QUSUGB15175
    https://anonpaste.com/share/304065a87c
    https://ideone.com/qCe6YK
    https://paste.intergen.online/view/0c27be59
    https://yamcode.com/dsagasgasg
    https://paste.thezomg.com/333237/69570741/
    https://paste.enginehub.org/qXiGXHsib
    https://forum.phuongnamedu.vn/threads/ddsafgagasgasf.11905/
    https://paiza.io/projects/XMv2TkZp1FoRt_EQp0R1Lg
    https://snippet.host/aujpas
    https://www.onlinegdb.com/fork/phh_uYFY-
    https://matters.town/a/br5d68z0t2x3
    https://demo.evolutionscript.com/forum/topic/900-ASFASFSAGASFGWEQ
    https://caxoca11.bandcamp.com/album/kontol
    https://imgur.com/gallery/asfasfasg-2Z5XdoM
    https://writeablog.net/6qz38bwvmm
    https://graph.org/sfasfasgasgf-05-11
    https://app.daily.dev/posts/asfasfsafasf-f9kf2hw04
    https://bantengmerah2.blogspot.com/2025/05/movsrewqrw.html
    https://medium.com/cinemovlat/asfdrasfasf-96a5b60b232f https://kumbang.hashnode.dev/asfasfasgasgasf https://hackmd.io/XsdtezqJS8ikSc7bThSs1Q/BJxL8g0geg
    https://www.serialzone.cz/uzivatele/232121-cinemovlat/
    https://plaza.rakuten.co.jp/dudacentil/diary/202505110000/
    https://www.bitsdujour.com/profiles/hUJtL3
    https://cara.app/banukamandanu/about
    https://www.pixiv.net/novel/show.php?id=24751366
    https://mymediads.com/asgasgasgasg/
    https://qna.habr.com/user/ASFGASGQWRQWR
    https://pantip.com/topic/43461664

    asdgvasv
  • https://www.imdb.com/list/ls592359346/
    https://www.imdb.com/pt/list/ls592359892/
    https://www.imdb.com/pt/list/ls592196381/
    https://www.imdb.com/pt/list/ls592196856/
    https://www.imdb.com/pt/list/ls592358721/
    https://www.imdb.com/pt/list/ls592358749/

    vdfse
  • https://old.bitchute.com/video/bJPBR2UMLEh7/
    https://old.bitchute.com/video/GGmiVMv2nIfe/
    https://old.bitchute.com/video/VHz2vklxszwl/
    https://old.bitchute.com/video/ycQzCyXarXU5/
    https://old.bitchute.com/video/sD9kT7Aqe97x/
    https://old.bitchute.com/video/PMUZ75HxmJFz/
    https://wokwi.com/projects/430624413281213441
    https://jsbin.com/rabesabugu/edit?html,output
    https://paiza.io/projects/boJhiNdx9lSyAjBxMUQ_ZQ?language=php
    https://snippet.host/fovohg
    https://ctxt.io/2/AAB4ByX7EQ
    https://rextester.com/OPDU62099
    https://hackmd.io/@zoannamizert/HyJZ29plgx

    israel has fallen
  • https://old.bitchute.com/video/H0lgtWiKUdDk/
    https://old.bitchute.com/video/GWKqdUM3MaYp/
    https://old.bitchute.com/video/lOlNVCPx2aCA/
    https://old.bitchute.com/video/CEEjmXhEiOTR/
    https://old.bitchute.com/video/CM9j1RV32gUA/
    https://old.bitchute.com/video/MDwcrGUIMGsS/
    https://wokwi.com/projects/430619243291706369
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.772927.0
    https://jsbin.com/hedofijaze/edit?html,output
    https://paiza.io/projects/NH24iNcLZ0ha0DyS6nKUZQ?language=php
    https://ctxt.io/2/AAB4xysqFg
    https://rextester.com/YLMTW46546
    https://hackmd.io/@zoannamizert/rJbvtKpexg

    israel has fallen
  • https://cccv.to/thelastdance
    https://cccv.to/xemphimlatmat8
    https://cccv.to/thunderboltstwhk
    https://cccv.to/thunderbolts1080p
    https://cccv.to/botubaothumotchill

    https://cccv.to/thunderboltsmotchill
    https://cccv.to/fullhdnhagiatienvietsub
    https://cccv.to/latmat8vongtaynangfullhd
    https://cccv.to/xemthamtukienkyankhongdau
    https://cccv.to/latmat8vongtaynangmotchill

    https://cccv.to/thamtukienkyankhongdauviethd
    https://cccv.to/diadaomattroitrongbongtoifree
    https://cccv.to/thamtukienkyankhongdaumotchill
    https://cccv.to/finaldestinationbloodlinesthai
    https://thunderbolts2025.graphy.com/courses/thunderbolts

    https://fastracingjazz2025.graphy.com/courses/fastracingjazz
    https://minecraftmovie.graphy.com/courses/minecraftfullhdthai
    https://thunderbolts2025.graphy.com/courses/thunderboltsthaisub
    https://fastracingjazz2025.graphy.com/courses/fastracingjazzthaisub
    https://finaldestinationbloodlines.graphy.com/courses/finaldestinationbloodlines2025

    https://finaldestinationbloodlines.graphy.com/courses/finaldestinationbloodlines2025
    https://baskadia.com/post/8kl8z
    https://blognews.mystrikingly.com/blog/timeless-fashion-pieces-making-a-comeback-in-2025
    https://blognews.mybloghunch.com/the-rise-of-digital-fashion-2025-trends-you-shouldnt-miss?ref=bloghunch.com
    https://blognews.mybloghunch.com/the-rise-of-digital-fashion-2025-trends-you-shouldnt-miss

    https://colab.research.google.com/drive/1G050uNTgUgKrV-k1UIU3A9_z4EGxKpQ9?usp=sharing
    https://reretp.medium.com/2025-fashion-trends-whats-in-and-what-s-out-this-year-c97687565431
    https://blog-news.hashnode.dev/from-runways-to-street-style-the-biggest-fashion-trends-of-2025
    https://www.fimfiction.net/blog/1071779/color-palettes-and-patterns-that-will-dominate-fashion-in-2025
    https://bento.me/wikawesley

    https://papaly.com/categories/share?id=60961d42d7f7494697e1c81549a3f464
    https://hoo.be/wikawesley
    https://www.TwosApp.com/681f768ff4c5142f9f693f64
    https://hackmd.io/@suruchiadonica/HJkRZzaegl
    https://paiza.io/projects/Dv5KY5471QCoV3ZI13fA_g?language=php
    https://mez.ink/wikawesley
    https://heylink.me/wikawesley
    https://pinshape.com/users/8006252-wikawesley
    https://about.me/wikawesley
    https://profile.hatena.ne.jp/wikawesley/
    https://web3devcommunity.com/topic/77981/wikawesley
    https://forum.thecodingcolosseum.com/topic/58727/wikawesley
    https://forum.phuongnamedu.vn/threads/wikawesley.11591/
    https://www.deviantart.com/alexiaaune/journal/wikawesley-1192136778
    https://dly.to/Si2ThZll6HI

    wikawesley

Leave a comment