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

5657 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://1link.jp/peachtrap_ep5
    https://1link.jp/peachtrapep5
    https://1link.jp/kdramapeachtrapep5
    https://1link.jp/kdramapeachtrap_ep5
    https://1link.jp/therapygame_ep4
    https://1link.jp/therapygameep4
    https://1link.jp/jpbltherapygame_ep4
    https://1link.jp/jpbl_therapygameep4
    https://1link.jp/interminableep3
    https://1link.jp/interminable_ep3
    https://1link.jp/thaiblnterminable_ep3
    https://1link.jp/thaibl_nterminableep3
    https://1link.jp/friendshitforeverep4
    https://1link.jp/friendshitforever_ep4
    https://1link.jp/dramariendshitforever_ep4
    https://1link.jp/goddessblessyoufromdeath_ep4
    https://1link.jp/goddessblessyoufromdeathep4
    https://1link.jp/thaibloddessblessyoufromdeath_ep
    https://1link.jp/bl_oddessblessyoufromdeathep4

    https://codepen.io/Amando-rogjer/pen/QwNjNwW
    https://scrapbox.io/34tgfdge5g/1link.jp%2Fpeachtrap_ep5
    https://wokwi.com/projects/447485808716610561
    https://notes.io/eeYtX
    https://www.pastery.net/stcgbf/
    https://hackmd.io/Moveflixsite/SJAmOgQlZl https://yamcode.com/1linkthaibl014 https://paste.thezomg.com/386385/01474817/ https://pastebin.com/fcj4vbzg https://paste.enginehub.org/dDhWcO0OX https://pastelink.net/48abqgy9 https://www.etextpad.com/ttzcb2pbeb https://justpaste.it/ljyzg https://paiza.io/projects/1SCCVwLdb4oQPiruE6BB_g https://glot.io/snippets/hcxq07nmsh https://privatebin.net/?171f00d9cf1ac5fb#5GwrAkPTG9HNjkyueE5gqHn6zbfCNb1N7Dc8NDvew2rx https://ideone.com/OPscI7 https://jsitor.com/4pGzavC0eUr https://tech.io/snippet/vWj1W2c https://sites.google.com/view/1linkthaibl014 https://docs.google.com/spreadsheets/d/1u7nT9NBKiGUYcPbwqsrf3ZFcZobLCToKzaoxAcI0ao4/edit?usp=sharing https://medium.com/yurigheboy25/1linkthaibl014-a9d3d30068f6
    https://www.surveyking.com/survey/aht5e
    https://magic.ly/changegang/1linkthaibl014
    https://raindrop.io/harrykur/1linkthaibl014-63155032
    https://diendannhansu.com/threads/1linkthaibl014.860604/
    https://prasatnas.com/posts/186438
    https://connect.usama.dev/posts/50274
    https://tooter.in/harrykur/posts/115541178589886449
    https://www.datascienceportfol.io/harrykurnia449/projects/168
    https://forum.virginiaeranet.com/viewtopic.php?t=80
    https://virginiaeranet.com/what-a-pathetic-era-vincent-niclo-reacts-to-attacks-on-his-appearance-and-denounces-a-wave-of-hatred/

    1linkthaibl014

  • https://teletype.link/ep4hypnotic
    https://bnd.lc/AiRLB
    https://bnd.lc/sEMJB
    https://reach.link/hypnoticep4
    https://reach.link/ep4mysafezone
    https://teletype.link/MySafeZoneSeriesep4
    https://bnd.lc/vlWx9
    https://reach.link/goddessblessyoufromdeathep3
    https://bnd.lc/WvNQr
    https://bnd.lc/2MwNP
    https://www.revyou.me/lovedesignep8
    https://reach.link/lastsamuraistandingep1-6
    https://bnd.lc/Apdqz
    https://reach.link/dearxep5
    https://reach.link/ep8lovedesign
    https://x.com/baifernwak50948/status/1988868722472186323
    https://prasatnas.com/posts/186424
    https://bsky.app/profile/spiritcarryon.bsky.social/post/3m5imqkikbc2h
    https://guyanahub.com/post/6186
    https://mastodon.social/@saliraay/115541179181770907
    https://papaly.com/categories/share?id=de69cb34848e4c058aa857dc14e34627
    https://communities.win/c/catnaholics/p/1ARK9pfbM1/
    https://raindrop.io/watone/sdgffhggjhjhk-63147516
    https://linkmix.co/46658745
    https://chouseisan.com/s?h=db4bdcf5841740a88ef003e194132436
    https://scrapbox.io/sikasik/sfdgdfghgjh
    https://start.me/w/X7KPzy
    https://multy.me/H6tZk
    https://www.TwosApp.com/691588f82e4eb3c3b9219bbf
    https://lebanonhub.app/posts/687798
    https://www.tipga.com/e/691589923286fe4b8d408fcd
    https://forum.phuongnamedu.vn/threads/sfdggfgfgf546576.142836/
    https://namelessmc.com/profile/gfgfhghg/
    https://abrir.link/yjLjx
    https://www.collcard.com/post/432461_https-teletype-link-ep4hypnotic-https-bnd-lc-airlb-https-reach-link-hypnoticep4.html
    https://insta.tel/post/312468_https-teletype-link-ep4hypnotic-https-bnd-lc-airlb-https-reach-link-hypnoticep4.html
    https://community.wongcw.com/posts/1176458
    https://herbalmeds-forum.biolife.com.my/d/317969-fgfhhgjhuiipopop
    https://matters.town/a/gxsbrl95wsfo
    https://tooter.in/icikmus/posts/115541255757171182
    https://www.nahuabo.go.th/?dwqa-question=csdgfghjjhkj
    https://www.ths.ac.th/question/sdgyytyt/
    https://www.datascienceportfol.io/m9by9a7f9c/projects/92
    https://www.grepmed.com/lzykz4jlft
    https://cinderella.pro/user/238850/sfdggfgfgfg/
    https://bandori.party/user/351606/wferrttr/
    https://schoolido.lu/user/sfdgfy879880/
    https://developers.fogbugz.com/default.asp?W2741
    https://files.fm/769196r9i3/info
    https://www.intensedebate.com/people/sfryttuyiuiu
    https://pastelink.net/sdzh3nq4
    https://telegra.ph/sfdgfhggjiu-11-13
    https://rentry.co/mexwnqbm
    https://justpaste.it/lxc7z

    sretetrt

  • https://teletype.link/ep4hypnotic
    https://bnd.lc/AiRLB
    https://bnd.lc/sEMJB
    https://reach.link/hypnoticep4
    https://reach.link/ep4mysafezone
    https://teletype.link/MySafeZoneSeriesep4
    https://bnd.lc/vlWx9
    https://reach.link/goddessblessyoufromdeathep3
    https://bnd.lc/WvNQr
    https://bnd.lc/2MwNP
    https://www.revyou.me/lovedesignep8
    https://reach.link/lastsamuraistandingep1-6
    https://bnd.lc/Apdqz
    https://reach.link/dearxep5
    https://reach.link/ep8lovedesign
    https://x.com/baifernwak50948/status/1988868722472186323
    https://prasatnas.com/posts/186424
    https://bsky.app/profile/spiritcarryon.bsky.social/post/3m5imqkikbc2h
    https://guyanahub.com/post/6186
    https://mastodon.social/@saliraay/115541179181770907
    https://papaly.com/categories/share?id=de69cb34848e4c058aa857dc14e34627
    https://communities.win/c/catnaholics/p/1ARK9pfbM1/
    https://raindrop.io/watone/sdgffhggjhjhk-63147516
    https://linkmix.co/46658745
    https://chouseisan.com/s?h=db4bdcf5841740a88ef003e194132436
    https://scrapbox.io/sikasik/sfdgdfghgjh
    https://start.me/w/X7KPzy
    https://multy.me/H6tZk
    https://www.TwosApp.com/691588f82e4eb3c3b9219bbf
    https://lebanonhub.app/posts/687798
    https://www.tipga.com/e/691589923286fe4b8d408fcd
    https://forum.phuongnamedu.vn/threads/sfdggfgfgf546576.142836/
    https://namelessmc.com/profile/gfgfhghg/
    https://abrir.link/yjLjx
    https://www.collcard.com/post/432461_https-teletype-link-ep4hypnotic-https-bnd-lc-airlb-https-reach-link-hypnoticep4.html
    https://insta.tel/post/312468_https-teletype-link-ep4hypnotic-https-bnd-lc-airlb-https-reach-link-hypnoticep4.html
    https://community.wongcw.com/posts/1176458
    https://herbalmeds-forum.biolife.com.my/d/317969-fgfhhgjhuiipopop
    https://matters.town/a/gxsbrl95wsfo
    https://tooter.in/icikmus/posts/115541255757171182
    https://www.nahuabo.go.th/?dwqa-question=csdgfghjjhkj
    https://www.ths.ac.th/question/sdgyytyt/
    https://www.datascienceportfol.io/m9by9a7f9c/projects/92
    https://www.grepmed.com/lzykz4jlft
    https://cinderella.pro/user/238850/sfdggfgfgfg/
    https://bandori.party/user/351606/wferrttr/
    https://schoolido.lu/user/sfdgfy879880/
    https://developers.fogbugz.com/default.asp?W2741
    https://files.fm/769196r9i3/info
    https://www.intensedebate.com/people/sfryttuyiuiu
    https://pastelink.net/sdzh3nq4
    https://telegra.ph/sfdgfhggjiu-11-13
    https://rentry.co/mexwnqbm
    https://justpaste.it/lxc7z

    sfetrytut688

  • https://band.link/HeadToHeadEp5
    https://bnd.lc/TheLoveNeverSetsEp7
    https://bnd.lc/MySecretofSeerEp6
    https://bnd.lc/Frankensteinsubth
    https://bnd.lc/BlackPhone2subkorea
    https://bnd.lc/Bramullathai
    https://bnd.lc/NowYouDont
    https://bnd.lc/WickedForGood
    https://bnd.lc/marvelzombie
    https://bnd.lc/TrainDreams
    https://bnd.lc/GoldenBoyy
    https://band.link/exit8korea
    https://bnd.lc/TheCursedLoveEp7th
    https://bnd.lc/GroomTwoBrides
    https://bnd.lc/Pluribus
    https://bnd.lc/kpopdemonhuntersko
    https://bnd.lc/KoGaLoakVillage
    https://bnd.lc/TheSecretOrdeEp5
    https://bnd.lc/AUsefulGhost
    https://bnd.lc/InterminableEp2
    https://bnd.lc/InterminableEp2hd
    https://bnd.lc/ThatSummerEp9
    https://bnd.lc/MeAndWhoEP6hd
    https://forum.virginiaeranet.com/viewtopic.php?t=78

    filmhdb

  • https://band.link/HeadToHeadEp5
    https://bnd.lc/TheLoveNeverSetsEp7
    https://bnd.lc/MySecretofSeerEp6
    https://bnd.lc/Frankensteinsubth
    https://bnd.lc/BlackPhone2subkorea
    https://bnd.lc/Bramullathai
    https://bnd.lc/NowYouDont
    https://bnd.lc/WickedForGood
    https://bnd.lc/marvelzombie
    https://bnd.lc/TrainDreams
    https://bnd.lc/GoldenBoyy
    https://band.link/exit8korea
    https://bnd.lc/TheCursedLoveEp7th
    https://bnd.lc/GroomTwoBrides
    https://bnd.lc/Pluribus
    https://bnd.lc/kpopdemonhuntersko
    https://bnd.lc/KoGaLoakVillage
    https://bnd.lc/TheSecretOrdeEp5
    https://bnd.lc/AUsefulGhost
    https://bnd.lc/InterminableEp2
    https://bnd.lc/InterminableEp2hd
    https://bnd.lc/ThatSummerEp9
    https://bnd.lc/MeAndWhoEP6hd
    https://forum.virginiaeranet.com/viewtopic.php?t=78

    filmhdb

Leave a comment

Back to New Posts