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

5552 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://old.bitchute.com/channel/TRKLPY6Fw0ai/
    https://old.bitchute.com/video/6u03wB8E6QVD/
    https://old.bitchute.com/video/ovIAhthLQiEG/
    https://old.bitchute.com/video/8YmakIBG0Akx/
    https://old.bitchute.com/video/E2bbuhjKC8MB/
    https://old.bitchute.com/video/51kh5bztUgeK/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.712157.0
    https://healingxchange.ning.com/profiles/blogs/pptjd4g3
    https://imgur.com/gallery/pptjd4g3-PPcsDph
    https://forum.thecodingcolosseum.com/topic/46810/pptjd4g3
    https://foro.ribbon.es/topic/63650/pptjd4g3
    https://app.daily.dev/posts/pptjd4g3-rkawsvgem
    https://hackmd.io/@movewave/SycIutNhyg
    http://www.fellnasen-service.de/index.php?thread/502636-pptjd4g3/
    https://glot.io/snippets/h5jepm064p
    https://paste.feed-the-beast.com/aC43MXeZXyh
    https://paiza.io/projects/yN_gGsajmFIjjVi0jPaKPA
    https://jsbin.com/juyepojuko/edit?html,output
    https://pastebin.com/TM7DDcGS
    https://pastelink.net/80v3s5kb
    https://telegra.ph/PPTJD4G3-03-16
    https://etextpad.com/8uczrteaba
    https://www.wowace.com/paste/73b53cab
    https://www.pastery.net/fwtdjx/
    https://paste.centos.org/view/8d6efbaa
    https://onlinegdb.com/jGN_4w4bi
    https://jsbin.com/lifataliga/edit?html,css,js,console,output
    https://paiza.io/projects/cKU2IdwJQBPPMP5JNoJGdA
    https://www.wowace.com/paste/b62e33b3
    http://www.fellnasen-service.de/index.php?thread/502647-skraptembel/
    https://updownradar.com/status/toonclash.com

    zaza
  • https://www.bitchute.com/video/s2tVELi8TonR
    https://www.bitchute.com/video/DPeV1fI8mwde
    https://www.bitchute.com/video/g54TzPuwHkZy
    https://www.bitchute.com/video/M8h7AetXFzIb
    https://www.bitchute.com/video/O44LTSGiN1qq
    https://www.bitchute.com/video/laMGIt9pnNj7
    https://www.bitchute.com/video/2ZT3t2dvSQij
    https://www.bitchute.com/video/B4yh8I9mNwIq
    https://www.bitchute.com/video/qxfI76FnmYFF
    https://www.bitchute.com/video/bAwYlaPf4fgq
    https://www.bitchute.com/video/EKV9Zmr9JwIA
    https://www.bitchute.com/video/kqHAXiTt6VT6
    https://www.bitchute.com/video/GTdjr4JWCTOc
    https://www.bitchute.com/video/v8rXmuNslfrS
    https://www.bitchute.com/video/g3l2amDVrXgZ
    https://www.bitchute.com/video/iXVpw0rmJ0bX
    https://www.bitchute.com/video/zZUC13gJw5rb
    https://www.bitchute.com/video/LX4rOXjZEL3f
    https://www.bitchute.com/video/QON2fWelJg1l
    https://www.bitchute.com/video/SuYdV8UfFNAo
    https://www.bitchute.com/video/9Hw2Kx4LKeNB
    https://www.bitchute.com/video/WlNalAEu9sbl
    https://www.bitchute.com/video/puZvdSbtO6gW
    https://www.bitchute.com/video/u22E8ZKzNzBN
    https://www.bitchute.com/video/fJlmCBNk10Mw
    https://www.bitchute.com/video/EmuIiIHbhgHk
    https://www.bitchute.com/video/oMQF4prZNnYT
    https://www.bitchute.com/video/7DSrRwYAIsY6
    https://www.bitchute.com/video/3XAafkE18uGF
    https://www.bitchute.com/video/MjDYb4EJ1cNo
    https://www.bitchute.com/video/oMQF4prZNnYT
    https://www.bitchute.com/video/6JjLacoLO0Ne
    https://www.bitchute.com/video/Rp889iodM1iS
    https://www.bitchute.com/video/NRAx1PTf0Oty
    https://www.bitchute.com/video/fBMrBvGdrsfZ
    https://www.bitchute.com/video/H86Q6tByeuYp
    https://www.bitchute.com/video/EfdtLuJrSxP0
    https://www.bitchute.com/video/QGcaxhspq1lj
    https://www.bitchute.com/video/QrlKoD2ardRp
    https://www.bitchute.com/video/2zsRcMrxJqIF
    https://www.bitchute.com/video/198Pbtd1L4HZ
    https://www.bitchute.com/video/JHnUqlnpFk30
    https://www.bitchute.com/video/E4XPo0J7yiPf
    https://www.bitchute.com/video/ljh9oOioAL1U
    https://www.bitchute.com/video/V5EeGcLYE6uf
    https://www.bitchute.com/video/ubiArdnSp8aS
    https://www.bitchute.com/video/JBJLAWObrbr2
    https://www.bitchute.com/video/Pm9HrgraZ29G
    https://www.bitchute.com/video/2BqetPFsfIEJ
    https://www.bitchute.com/video/JBJLAWObrbr2
    https://www.bitchute.com/video/Pm9HrgraZ29G
    https://www.bitchute.com/video/2BqetPFsfIEJ
    https://www.bitchute.com/video/4eDd3DNJSUEM

    swsdwdwe
  • https://old.bitchute.com/video/Z0XbEYJsFhUd/
    https://old.bitchute.com/video/TUd08yrpUu59/
    https://old.bitchute.com/video/rh2FDQZglK13/
    https://old.bitchute.com/video/NPD5v2LITh5j/
    https://old.bitchute.com/video/ZjoKEsqDbslz/
    https://old.bitchute.com/video/YY2LJBQebz2o/
    https://old.bitchute.com/video/Uxx5tCKjK99w/
    https://old.bitchute.com/video/JRjev2Lgjg1h/
    https://old.bitchute.com/video/DNtELT9fgZR8/
    https://old.bitchute.com/video/KR2m22Ht2UkG/
    https://old.bitchute.com/video/mqUvK07Dmogs/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.711429.0
    https://sharing.clickup.com/9018966855/t/h/86ervh1ce/0F4FCGBAZVFPXO5
    https://foro.ribbon.es/topic/63606/wimbledon
    https://forum.thecodingcolosseum.com/topic/46725/wimbledon
    https://chobaolam.vn/threads/wimbledon.619811/
    http://www.limesucks.com/thread/wimbledon/
    http://www.fellnasen-service.de/index.php?thread/501678-wimbledon/
    https://jsbin.com/nizojilonu/edit?html,output
    https://paiza.io/projects/S5I-foguTdIkCutdORrVMA?language=php
    https://snippet.host/kdvvvt
    https://pastebin.com/2xyWzjMt
    https://paste.enginehub.org/AD7Hj0ala
    https://www.pastery.net/qumeyc/
    https://paste.laravel.io/28ec873c-90d8-4a27-82f4-1edfd32ca568
    https://paste.intergen.online/view/cfa17fce
    https://ctxt.io/2/AAB4Q5sfEw
    https://justpaste.it/ao134
    https://www.onlinegdb.com/JVNgP4gql
    https://yamcode.com/untitled-132205
    https://rextester.com/MKDH48636

    indonesia vs bahrain
  • https://www.italki.com/en/post/G11H0rbWfdaHlBFdqcEDhz
    https://www.italki.com/en/post/xoRHA9VV4nMoWdreO2SYqe
    https://www.italki.com/en/post/9cgAU34wjGQKGDt7hC6FnT
    https://www.italki.com/en/post/xiwOL6atFf2NDz0wWq3rx5
    https://www.italki.com/en/post/xoRHA9VV4nMoWdreO2SOc2
    https://www.italki.com/en/post/G11H0rbWfdaHlBFdqcE0y7
    https://soniamittal110015.mn.co/posts/81450137
    https://app.daily.dev/posts/kallaka-mpsjmlice
    https://foro.ribbon.es/topic/63603/kallaka
    https://www.web3devcommunity.com/topic/54945/kallala
    https://forum.thecodingcolosseum.com/topic/46723/kallakkalla

    matt
  • https://github.com/UIOND/IBLIS/discussions/1
    https://github.com/UIOND/IBLIS/discussions/2
    https://github.com/UIOND/IBLIS/discussions/3
    https://github.com/UIOND/IBLIS/discussions/5
    https://github.com/UIOND/IBLIS/discussions/6
    https://github.com/UIOND/IBLIS/discussions/7
    https://github.com/UIOND/IBLIS/discussions/8
    https://github.com/UIOND/IBLIS/discussions/9
    https://github.com/UIOND/IBLIS/discussions/10
    https://github.com/UIOND/IBLIS/discussions/11
    https://github.com/UIOND/IBLIS/discussions/12
    https://github.com/UIOND/IBLIS/discussions/13
    https://github.com/UIOND/IBLIS/discussions/14
    https://github.com/UIOND/IBLIS/discussions/15
    https://github.com/UIOND/IBLIS/discussions/16
    https://github.com/UIOND/IBLIS/discussions/17
    https://github.com/UIOND/IBLIS/discussions/18
    https://github.com/UIOND/IBLIS/discussions/19
    https://github.com/UIOND/IBLIS/discussions/20
    https://github.com/UIOND/IBLIS/discussions/21
    https://github.com/UIOND/IBLIS/discussions/22
    https://github.com/UIOND/IBLIS/discussions/23
    https://github.com/UIOND/IBLIS/discussions/24
    https://github.com/UIOND/IBLIS/discussions/25
    https://github.com/UIOND/IBLIS/discussions/26
    https://github.com/UIOND/IBLIS/discussions/27
    https://github.com/UIOND/IBLIS/discussions/28
    https://github.com/UIOND/IBLIS/discussions/29
    https://github.com/MAJIQQ/IBLIS/discussions/1
    https://github.com/MAJIQQ/IBLIS/discussions/2
    https://github.com/MAJIQQ/IBLIS/discussions/3
    https://github.com/MAJIQQ/IBLIS/discussions/4
    https://github.com/MAJIQQ/IBLIS/discussions/5
    https://github.com/MAJIQQ/IBLIS/discussions/6
    https://github.com/MAJIQQ/IBLIS/discussions/7
    https://github.com/MAJIQQ/IBLIS/discussions/8
    https://github.com/MAJIQQ/IBLIS/discussions/9
    https://github.com/MAJIQQ/IBLIS/discussions/10
    https://github.com/MAJIQQ/IBLIS/discussions/11
    https://github.com/MAJIQQ/IBLIS/discussions/12
    https://github.com/MAJIQQ/IBLIS/discussions/13
    https://github.com/MAJIQQ/IBLIS/discussions/14
    https://github.com/MAJIQQ/IBLIS/discussions/15
    https://github.com/MAJIQQ/IBLIS/discussions/16
    https://github.com/MAJIQQ/IBLIS/discussions/17
    https://github.com/MAJIQQ/IBLIS/discussions/18
    https://github.com/MAJIQQ/IBLIS/discussions/19
    https://github.com/MAJIQQ/IBLIS/discussions/20
    https://github.com/MAJIQQ/IBLIS/discussions/21
    https://github.com/MAJIQQ/IBLIS/discussions/22
    https://github.com/MAJIQQ/IBLIS/discussions/23
    https://github.com/MAJIQQ/IBLIS/discussions/24
    https://github.com/HMMTW/IBLIS/discussions/1
    https://github.com/HMMTW/IBLIS/discussions/2
    https://github.com/HMMTW/IBLIS/discussions/3
    https://github.com/HMMTW/IBLIS/discussions/4
    https://github.com/HMMTW/IBLIS/discussions/5
    https://github.com/HMMTW/IBLIS/discussions/6
    https://github.com/HMMTW/IBLIS/discussions/7
    https://github.com/HMMTW/IBLIS/discussions/8
    https://github.com/HMMTW/IBLIS/discussions/9
    https://github.com/HMMTW/IBLIS/discussions/10
    https://github.com/HMMTW/IBLIS/discussions/11
    https://github.com/HMMTW/IBLIS/discussions/12
    https://github.com/HMMTW/IBLIS/discussions/13
    https://github.com/HMMTW/IBLIS/discussions/14
    https://github.com/HMMTW/IBLIS/discussions/15
    https://github.com/HMMTW/IBLIS/discussions/16
    https://github.com/HMMTW/IBLIS/discussions/17
    https://github.com/HMMTW/IBLIS/discussions/18
    https://github.com/HMMTW/IBLIS/discussions/19
    https://github.com/HMMTW/IBLIS/discussions/20
    https://github.com/HMMTW/IBLIS/discussions/21
    https://github.com/HMMTW/IBLIS/discussions/22
    https://github.com/HMMTW/IBLIS/discussions/23
    https://github.com/HMMTW/IBLIS/discussions/24
    https://github.com/HSSSM/IBLIS/discussions/1
    https://github.com/HSSSM/IBLIS/discussions/2
    https://github.com/HSSSM/IBLIS/discussions/3
    https://github.com/HSSSM/IBLIS/discussions/4
    https://github.com/HSSSM/IBLIS/discussions/5
    https://github.com/HSSSM/IBLIS/discussions/6
    https://github.com/HSSSM/IBLIS/discussions/7
    https://github.com/HSSSM/IBLIS/discussions/8
    https://github.com/HSSSM/IBLIS/discussions/9
    https://github.com/HSSSM/IBLIS/discussions/10
    https://github.com/HSSSM/IBLIS/discussions/11
    https://github.com/HSSSM/IBLIS/discussions/12
    https://github.com/HSSSM/IBLIS/discussions/13
    https://github.com/HSSSM/IBLIS/discussions/14
    https://github.com/HSSSM/IBLIS/discussions/15
    https://github.com/HSSSM/IBLIS/discussions/16
    https://github.com/HSSSM/IBLIS/discussions/17
    https://github.com/HSSSM/IBLIS/discussions/18
    https://github.com/HSSSM/IBLIS/discussions/19
    https://github.com/HSSSM/IBLIS/discussions/20
    https://github.com/HSSSM/IBLIS/discussions/21
    https://github.com/HSSSM/IBLIS/discussions/22
    https://github.com/HSSSM/IBLIS/discussions/23
    https://github.com/HSSSM/IBLIS/discussions/24

    swsdwdwe

Leave a comment