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

5544 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://bookwhen.com/lassora/e/ev-sllv-20250314100000
    https://bookwhen.com/lassora/e/ev-snab-20250314100000
    https://bookwhen.com/lassora/e/ev-sllv-20250314100000
    https://bookwhen.com/lassora/e/ev-snab-20250314100000
    https://bookwhen.com/bnsteps/e/ev-sd6n-20250314100000
    https://bookwhen.com/bnsteps/e/ev-s7pr-20250314100000
    https://bookwhen.com/bnsteps/e/ev-sw64-20250314100000
    https://bookwhen.com/bnsteps/e/ev-sws5-20250314100000
    https://bookwhen.com/bnstepssa/e/ev-szqt-20250314100000
    https://bookwhen.com/bnstepssa/e/ev-s3dd-20250314100000
    https://bookwhen.com/calmpros/e/ev-sf5b-20250314100000
    https://bookwhen.com/calmpros/e/ev-sp1e-20250314100000
    https://bookwhen.com/lassorafo/e/ev-srnw-20250314100000
    https://bookwhen.com/lassorafo/e/ev-skov-20250314100000
    https://bookwhen.com/payposs/e/ev-shl7-20250314100000
    https://bookwhen.com/payposs/e/ev-sbdg-20250314100000
    https://bookwhen.com/payposs/e/ev-sv9c-20250314100000
    https://bookwhen.com/payposs/e/ev-s3xg-20250314100000
    https://bookwhen.com/oziere/e/ev-s4zs-20250314100000
    https://bookwhen.com/oziere/e/ev-sx5a-20250314100000
    https://medium.com/pdslh1/indexxx-6e7cbe14c7c6 https://pastelink.net/2lritkk6 https://foro.ribbon.es/topic/61778/indexx https://yamcode.com/aldymeyad07-17 https://paste.toolforge.org/view/6f005bb3 https://forum.thecodingcolosseum.com/topic/44677/indexx https://anonpaste.com/share/12ee12a90f https://mastodon.social/Gaspool/114121266491433241
    https://profile.hatena.ne.jp/aldymeyad07/profile
    https://etextpad.com/w4mhfwggk4
    https://healingxchange.ning.com/photo/albums/google-index-338
    https://hackmd.io/@aldymeyad07/BkYpTDOjkl
    https://justpaste.it/hj4ht
    https://rentry.co/hiigi8c9

    indexx

  • https://old.bitchute.com/channel/d5tfNKCsgwaR/
    https://old.bitchute.com/video/4cnE6bl8KXS9/
    https://old.bitchute.com/video/6FoSFJcc7kyn/
    https://old.bitchute.com/video/MPSOJGaBvAwe/
    https://old.bitchute.com/video/Jvg3ZB5fnm6s/
    https://old.bitchute.com/channel/R0aU5q0I5bZZ/
    https://old.bitchute.com/video/PHNCqTQcjl1L/
    https://old.bitchute.com/video/AvHKykFfxvur/
    https://old.bitchute.com/video/rD88aQWQf0Y5/
    https://old.bitchute.com/video/qTwxCgPPoaNZ/
    https://old.bitchute.com/video/Zlv3UlPoVC51/
    https://hackmd.io/@movietime/HJqRVhOiyg
    https://chobaolam.vn/threads/ti7o8goggsd.611700/
    http://www.limesucks.com/thread/ti7o8goggsd/
    http://www.fellnasen-service.de/index.php?thread/483685-ti7o8goggsd/
    https://jsbin.com/ribadejemo/edit?html,output
    https://jsfiddle.net/L6ac8p1g/
    https://paiza.io/projects/IP1ionGorCM15uDiQixjmg?language=php
    https://snippet.host/gkaobh
    https://pastebin.com/vHSVCjP8
    https://glot.io/snippets/h59ixacq57
    https://www.pastery.net/tkeevu/
    https://paste.thezomg.com/298693/71292174/
    https://paste.chapril.org/?868aac5cfac2866c#2hmJoQpHfqK9jbaQTr7DXE7HogDhFTKzGD1zM6Jx6Fry
    https://paste.intergen.online/view/3b2a2375
    https://ctxt.io/2/AAB4acfYEw
    https://justpaste.it/hta56
    https://rextester.com/CRL71299
    https://anonpaste.com/share/ti7o8goggsd-8e794fd017
    https://paste.centos.org/view/9899cd4a
    https://telegra.ph/ti7o8goggsd-03-07
    https://notes.io/wL1jY

    ti7o8goggsd

  • https://old.bitchute.com/video/swkMFy7D3QCn/
    https://old.bitchute.com/video/3YAXp0EW0Zzp/
    https://old.bitchute.com/video/MxjCeigduv33/
    https://old.bitchute.com/video/1yZhTYK2gCck/
    https://old.bitchute.com/video/Sr6bw9Zk10QI/
    https://old.bitchute.com/video/eZhyoiRXVUwR/
    https://old.bitchute.com/video/jFGgjavSHREO/
    https://old.bitchute.com/video/ZkkRuUEExmjO/
    https://old.bitchute.com/video/OT4FBdbzCwPQ/
    https://old.bitchute.com/video/gy1a8tZPTIVr/
    https://old.bitchute.com/video/N4jXP2JNdQnB/
    https://old.bitchute.com/video/s1mOTvZpDbyF/
    https://old.bitchute.com/video/Z5L94RLSkzLD/
    https://old.bitchute.com/video/42BKEC8XwQ0t/
    https://old.bitchute.com/video/jjx2QzUrpxEF/
    https://old.bitchute.com/video/gIruBcGdyQaK/
    https://old.bitchute.com/video/Tr8lJoHDUlIq/
    https://old.bitchute.com/video/CXidbtF3wnrJ/
    https://old.bitchute.com/video/WyHiDt0WPAzH/
    https://old.bitchute.com/video/UsnSWJXDUcan/
    https://old.bitchute.com/video/IVsuhCAH1f69/
    https://old.bitchute.com/video/GeTfYJW9VkRv/
    http://www.fellnasen-service.de/index.php?thread/483545-vergoven/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.694667.0
    https://healingxchange.ning.com/profiles/blogs/vergoven
    https://glot.io/snippets/h59h312nxf
    https://paste.feed-the-beast.com/view/328aa6bb
    https://paiza.io/projects/al0BaK-S2RVIZFUC0QqIVw
    https://jsbin.com/huyateqeni/edit?html,output
    https://wokwi.com/projects/424787046061384705
    https://pastebin.com/8xPKQBx6
    https://pastelink.net/1ea6g2w7
    https://telegra.ph/Vergoven-03-07
    https://etextpad.com/ajjkizcaaq
    https://www.wowace.com/paste/abb8acc4
    https://pastecode.io/s/ydm85u6z
    https://www.pastery.net/znryrf/
    https://paste.centos.org/view/feadec5d
    https://controlc.com/91f3f652
    https://onlinegdb.com/5SJfvUabM
    https://jsbin.com/tugepedebi/edit?html,css,js,console,output
    https://paiza.io/projects/2ZMfEywwMWn0a5H7lyBbQA
    https://imgur.com/gallery/vergoven-dr2HFuX
    https://forum.thecodingcolosseum.com/topic/44711/vergoven
    https://foro.ribbon.es/topic/61813/vergoven
    https://app.daily.dev/posts/vergoven-0n7hkketo
    https://updownradar.com/status/Simpcity.su

    zaza

  • https://old.bitchute.com/video/2xyR9TxYSUSa/
    https://old.bitchute.com/video/viVNVH6x0K7h/
    https://old.bitchute.com/video/u5Fh82gQzqxY/
    https://old.bitchute.com/video/Qrh3vhLHSkBk/
    https://www.tokyvideo.com/video/watch-ne-zha-2-2025-fullmovie-free-online-on-123movie
    https://www.tokyvideo.com/video/watch-dog-man-2025-fullmovie-free-online-english
    https://www.tokyvideo.com/video/watch-dog-man-2025-fullmovie-free-hd-online-on-123movie
    https://www.tokyvideo.com/video/watch-love-hurts-2025-fullmovie-free-online-on-123movies
    https://www.tokyvideo.com/video/the-monkey-2025-fullmovie-hd
    https://www.tokyvideo.com/video/my-dead-friend-zoe-2025-fullmovies-hd
    https://www.tokyvideo.com/video/my-fault-london-2025-fullmovie-hd
    https://www.tokyvideo.com/video/watch-mickey-17-2025-fullmovie-free-online-on-123movie
    https://www.tokyvideo.com/video/watch-captain-america-brave-new-world-2025-fullmovie-free-online-on-123movie
    https://www.tokyvideo.com/video/watch-the-gorge-2025-fullmovie-free-online-on-123movie
    https://jsbin.com/gehevazipu/edit?html,output
    https://jsfiddle.net/Lot9as7h/
    https://paiza.io/projects/Gvo-PB5bmXEvmY4ivY6pQg?language=php
    https://snippet.host/bahfgc
    https://pastebin.com/tEaEifhi
    https://glot.io/snippets/h59ecy848i
    https://paste.feed-the-beast.com/view/9883f448
    https://paste.vpsfree.cz/dD3vq7uj
    https://paste.enginehub.org/uy2q1HlYX
    https://www.pastery.net/zcjtqj/
    https://paste.gd/YPGOVEL4
    https://paste.laravel.io/95a48f9f-da92-4fb6-9ee3-1f6542387a1b
    https://paste.thezomg.com/298665/13614151/
    https://paste.chapril.org/?5c5ba26a5ecc3d15#9EoxMQQbbv8ArrCmB21xftS1fXx74HnJYFitDJB8UgVv
    https://paste.intergen.online/view/367ef3b1
    https://ctxt.io/2/AAB40dxlEg
    https://justpaste.it/fh566
    https://notes.io/wLm8h
    https://rextester.com/CKGAH78051
    https://anonpaste.com/share/00d8ace9d8
    https://paste.centos.org/view/1e96091b#9usNiPr2XSbZrCQ3wpdYowg7t8DduDjc
    https://telegra.ph/asgsg-03-07

    sshdh

  • https://old.bitchute.com/video/ZkkRuUEExmjO/
    https://old.bitchute.com/video/OT4FBdbzCwPQ/
    https://old.bitchute.com/video/gy1a8tZPTIVr/
    https://old.bitchute.com/video/N4jXP2JNdQnB/
    https://old.bitchute.com/video/s1mOTvZpDbyF/
    http://www.fellnasen-service.de/index.php?thread/482699-babacoot/
    https://healingxchange.ning.com/profiles/blogs/babacoot
    https://glot.io/snippets/h59crxsaet
    https://paste.feed-the-beast.com/view/e110b7fa
    https://paiza.io/projects/0gK_x5qqTz5LTxPakxo5ig
    https://jsbin.com/coyokeqoke/edit?html,output
    https://wokwi.com/projects/424777598986882049
    https://pastebin.com/vSj9GMV5
    https://pastelink.net/tjs33uow
    https://telegra.ph/babacoot-03-07
    https://etextpad.com/svyhomkf6i
    https://www.wowace.com/paste/eae770cd
    https://pastecode.io/s/gcs2axfv
    https://www.pastery.net/teumfz/
    https://paste.centos.org/view/9825da46
    https://controlc.com/9e500d01
    https://onlinegdb.com/Uq2H3Cm0K5
    https://jsbin.com/dodorikiso/edit?html,css,js,console,output
    https://paiza.io/projects/lFAyZ9_iEi4CpqiEeZ2yaQ
    https://imgur.com/gallery/babacoot-mtNixkc
    https://forum.thecodingcolosseum.com/topic/44700/babacoot
    https://foro.ribbon.es/topic/61802/babacoot
    https://app.daily.dev/posts/babacoot-gbcrvhcy3
    https://updownradar.com/status/Simpcity.su

    https://old.bitchute.com/video/Z5L94RLSkzLD/
    https://old.bitchute.com/video/42BKEC8XwQ0t/
    https://old.bitchute.com/video/jjx2QzUrpxEF/
    https://old.bitchute.com/video/gIruBcGdyQaK/
    https://old.bitchute.com/video/Tr8lJoHDUlIq/
    https://old.bitchute.com/video/CXidbtF3wnrJ/
    https://old.bitchute.com/video/WyHiDt0WPAzH/
    https://old.bitchute.com/video/UsnSWJXDUcan/
    https://old.bitchute.com/video/IVsuhCAH1f69/
    https://old.bitchute.com/video/GeTfYJW9VkRv/

    zaza

Leave a comment

Back to New Posts