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
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.
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.
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
https://theexplorers.com/user?id=a8b99967-346a-4f20-8871-400a95911ff3
https://theexplorers.com/user?id=15a78038-f7de-4612-8222-cefbe118fddc
https://theexplorers.com/user?id=83c6921f-ec79-4a46-8f5a-3706bd733032
https://theexplorers.com/user?id=bab078e1-a6b1-4cce-96c5-d0ff54fe38e8
https://theexplorers.com/user?id=b01d131f-2237-415e-9c01-7cc61da21d5e
https://theexplorers.com/user?id=7b09a41c-b87e-4780-9d34-e9d2ed73412a
https://theexplorers.com/user?id=3323b021-3f9d-4916-aa56-8eac2e09cc25
https://theexplorers.com/user?id=6f59273f-5998-4c66-af27-1b2b437c330a
https://theexplorers.com/user?id=36b82160-24c9-481a-97ec-9e3e7d48dc69
https://theexplorers.com/user?id=a097ab4a-e695-4381-8375-985766ff7cbb
https://theexplorers.com/user?id=864f80d2-c1cd-4597-8113-3a7db9ad0794
https://theexplorers.com/user?id=28049cea-9c4d-4111-9e4e-8f91c443c0b9
https://theexplorers.com/user?id=1818726a-551b-4cb9-9c72-c617f871e1b9
https://theexplorers.com/user?id=ab2e5fd3-47ac-448f-bc71-616be3d3d392
https://theexplorers.com/user?id=134337d0-439a-4c66-8d96-328b3412e39b
https://theexplorers.com/user?id=394035e6-a0dc-4f62-b763-b13b7b3533a1
https://theexplorers.com/user?id=510e79ac-9837-4835-846b-65a6ee278adc
https://theexplorers.com/user?id=04a57e64-059e-4409-8781-bde4c67c6be6
https://theexplorers.com/user?id=e8d3d874-4933-4910-96b6-0b2ff2d7e5c8
https://theexplorers.com/user?id=030895f5-9b40-4b37-89b8-b1b8899c6ed1
https://theexplorers.com/user?id=0ceb1840-e403-4877-9590-ccd7e94ef0c7
https://theexplorers.com/user?id=b6ce46e1-d260-404a-b82c-a56f85dc79a6
https://theexplorers.com/user?id=ce5f9641-a9cd-4b5c-8096-d1bcfb0fd7a0
https://theexplorers.com/user?id=745b5dfa-7ad3-4eaa-84b7-f5cf23217469
https://theexplorers.com/user?id=00f3a301-f90a-4e9f-a6db-2b5dd3981dfd
https://theexplorers.com/user?id=5a30c246-8fe9-49f2-85d1-13172dfd9a36
https://theexplorers.com/user?id=46f3a071-10f0-4692-8358-39fe9a1d865f
https://theexplorers.com/user?id=075ab67d-0d65-4960-8a48-cb278cc65b7f
https://theexplorers.com/user?id=b233b41b-d2f5-4129-a0c8-9d8da8818a9d
https://theexplorers.com/user?id=c59b2f50-90c3-4217-874a-a648b9121a0d
https://theexplorers.com/user?id=987a1c9b-11c8-46d5-9403-3b9e37a5d95e
https://theexplorers.com/user?id=44a60f78-fd30-4196-bb1d-5f28f6fc5dd6
https://theexplorers.com/user?id=089155a6-8781-4fa7-87fa-34755f256b3e
https://theexplorers.com/user?id=4f524a12-a9c0-4084-a0a7-0dca7a981b36
https://theexplorers.com/user?id=d142449e-2379-4a00-9caf-89b4f1481e24
https://theexplorers.com/user?id=756e2bf7-c94f-4708-973f-3fe579559ef2
https://theexplorers.com/user?id=d48b30b4-8244-484e-8774-553fda6c9aa4
https://theexplorers.com/user?id=3359a2c6-9c72-4fdb-955a-73a452962dd1
https://theexplorers.com/user?id=756a4626-c447-411c-8347-8e93295a3e54
https://theexplorers.com/user?id=59e4e705-1444-4c0d-be18-a992b061df50
https://theexplorers.com/user?id=4df2453f-448f-4d13-acdf-9cac4bc2eb8d
https://theexplorers.com/user?id=ba94e9ad-de61-4d67-abd0-b54c39875b8d
https://theexplorers.com/user?id=bf493099-b314-4de2-99d7-825474dda92c
https://theexplorers.com/user?id=1ce29868-20a2-40b4-b2fd-25c564ed3e6c
https://bnd.lc/QY0Xg
https://bnd.lc/2A2oh
https://bnd.lc/HdY86
https://bnd.lc/Mg1EZ
https://bnd.lc/Vvf4a
https://bnd.lc/zcElw
https://bnd.lc/KzmUN
https://bnd.lc/hWBQR
https://bnd.lc/KyjJj
https://bnd.lc/RaQ0E
https://bnd.lc/P19NK
https://bnd.lc/kR4ae
https://bnd.lc/CiYjL
https://bnd.lc/aF3bT
https://bnd.lc/7W7x2
https://bnd.lc/OEGpR
https://wokwi.com/projects/445478055643700225
https://codepen.io/Amando-rogjer/pen/emJMpyP
https://scrapbox.io/234sfsdfsdfsdf/bnd.lc%2FQY0Xg
https://pastelink.net/uvmwith7
https://www.etextpad.com/mummtgksed
https://paste.thezomg.com/379597/11066001/
https://hackmd.io/Moveflixsite/rymYFAHRxe https://yamcode.com/bndlcblseries https://www.pastery.net/vjcqct/ https://jsitor.com/PkUdh9anNwf https://glot.io/snippets/hc9d87to4e https://paiza.io/projects/SHfzAsjxwHlBYNZEqU0NIg https://tooter.in/harrykur/posts/115415898144271778 https://raindrop.io/harrykur/bndlcblseries-62297041 https://diendannhansu.com/threads/bndlcblseries.851867/ https://magic.ly/changegang/bndlcblseries https://www.surveyking.com/survey/pcxpm https://medium.com/yurigheboy25/bndlcblseries-a3a033df1ac1
https://virginiaeranet.com/frances-got-talent-shameful-it-would-immediately-be-called-sexist-and-misogynistic-imagine-if-a-man-had-allowed-himself-to-do-that-marianne-jamess-vomit-inducing-attitude-outr/
“In the crypto world, this is great news I want to share. Last year, I fell victim to a scam disguised as a safe investment option. I have invested in crypto trading platforms for about 10yrs thinking I was ensuring myself a retirement income, only to find that all my assets were either frozen, I believed my assets were secure — until I discovered that my BTC funds had been frozen and withdrawals were impossible. It was a devastating moment when I realized I had been scammed, and I thought my Bitcoin was gone forever, Everything changed when a close friend recommended the Capital Crypto Recover Service. Their professionalism, expertise, and dedication enabled me to recover my lost Bitcoin funds back — more than €560.000 DEM to my BTC wallet. What once felt impossible became a reality thanks to their support. If you have lost Bitcoin through scams, hacking, failed withdrawals, or similar challenges, don’t lose hope. I strongly recommend Capital Crypto Recover Service to anyone seeking a reliable and effective solution for recovering any wallet assets. They have a proven track record of successful reputation in recovering lost password assets for their clients and can help you navigate the process of recovering your funds. Don’t let scammers get away with your hard-earned money – contact Email: Recoverycapital@fastservice.com
Phone CALL/Text Number: +1 (336) 390-6684 Contact: Capitalcryptorecover@zohomail.com
Website: https://recovercapital.wixsite.com/capital-crypto-rec-1
“In the crypto world, this is great news I want to share. Last year, I fell victim to a scam disguised as a safe investment option. I have invested in crypto trading platforms for about 10yrs thinking I was ensuring myself a retirement income, only to find that all my assets were either frozen, I believed my assets were secure — until I discovered that my BTC funds had been frozen and withdrawals were impossible. It was a devastating moment when I realized I had been scammed, and I thought my Bitcoin was gone forever, Everything changed when a close friend recommended the Capital Crypto Recover Service. Their professionalism, expertise, and dedication enabled me to recover my lost Bitcoin funds back — more than €560.000 DEM to my BTC wallet. What once felt impossible became a reality thanks to their support. If you have lost Bitcoin through scams, hacking, failed withdrawals, or similar challenges, don’t lose hope. I strongly recommend Capital Crypto Recover Service to anyone seeking a reliable and effective solution for recovering any wallet assets. They have a proven track record of successful reputation in recovering lost password assets for their clients and can help you navigate the process of recovering your funds. Don’t let scammers get away with your hard-earned money – contact Email: Recoverycapital@fastservice.com
Phone CALL/Text Number: +1 (336) 390-6684 Contact: Capitalcryptorecover@zohomail.com
Website: https://recovercapital.wixsite.com/capital-crypto-rec-1
https://theexplorers.com/user?id=a8b99967-346a-4f20-8871-400a95911ff3
https://theexplorers.com/user?id=15a78038-f7de-4612-8222-cefbe118fddc
https://theexplorers.com/user?id=83c6921f-ec79-4a46-8f5a-3706bd733032
https://theexplorers.com/user?id=bab078e1-a6b1-4cce-96c5-d0ff54fe38e8
https://theexplorers.com/user?id=b01d131f-2237-415e-9c01-7cc61da21d5e
https://theexplorers.com/user?id=7b09a41c-b87e-4780-9d34-e9d2ed73412a
https://theexplorers.com/user?id=3323b021-3f9d-4916-aa56-8eac2e09cc25
https://theexplorers.com/user?id=6f59273f-5998-4c66-af27-1b2b437c330a
https://theexplorers.com/user?id=36b82160-24c9-481a-97ec-9e3e7d48dc69
https://theexplorers.com/user?id=a097ab4a-e695-4381-8375-985766ff7cbb
https://theexplorers.com/user?id=864f80d2-c1cd-4597-8113-3a7db9ad0794
https://theexplorers.com/user?id=28049cea-9c4d-4111-9e4e-8f91c443c0b9
https://theexplorers.com/user?id=1818726a-551b-4cb9-9c72-c617f871e1b9
https://theexplorers.com/user?id=ab2e5fd3-47ac-448f-bc71-616be3d3d392
https://theexplorers.com/user?id=134337d0-439a-4c66-8d96-328b3412e39b
https://theexplorers.com/user?id=394035e6-a0dc-4f62-b763-b13b7b3533a1
https://theexplorers.com/user?id=510e79ac-9837-4835-846b-65a6ee278adc
https://theexplorers.com/user?id=04a57e64-059e-4409-8781-bde4c67c6be6
https://theexplorers.com/user?id=e8d3d874-4933-4910-96b6-0b2ff2d7e5c8
https://theexplorers.com/user?id=030895f5-9b40-4b37-89b8-b1b8899c6ed1
https://theexplorers.com/user?id=0ceb1840-e403-4877-9590-ccd7e94ef0c7
https://theexplorers.com/user?id=b6ce46e1-d260-404a-b82c-a56f85dc79a6
https://theexplorers.com/user?id=ce5f9641-a9cd-4b5c-8096-d1bcfb0fd7a0
https://theexplorers.com/user?id=745b5dfa-7ad3-4eaa-84b7-f5cf23217469
https://theexplorers.com/user?id=00f3a301-f90a-4e9f-a6db-2b5dd3981dfd
https://theexplorers.com/user?id=5a30c246-8fe9-49f2-85d1-13172dfd9a36
https://theexplorers.com/user?id=46f3a071-10f0-4692-8358-39fe9a1d865f
https://theexplorers.com/user?id=075ab67d-0d65-4960-8a48-cb278cc65b7f
https://theexplorers.com/user?id=b233b41b-d2f5-4129-a0c8-9d8da8818a9d
https://theexplorers.com/user?id=c59b2f50-90c3-4217-874a-a648b9121a0d
https://theexplorers.com/user?id=987a1c9b-11c8-46d5-9403-3b9e37a5d95e
https://theexplorers.com/user?id=44a60f78-fd30-4196-bb1d-5f28f6fc5dd6
https://theexplorers.com/user?id=089155a6-8781-4fa7-87fa-34755f256b3e
https://theexplorers.com/user?id=4f524a12-a9c0-4084-a0a7-0dca7a981b36
https://theexplorers.com/user?id=d142449e-2379-4a00-9caf-89b4f1481e24
https://theexplorers.com/user?id=756e2bf7-c94f-4708-973f-3fe579559ef2
https://theexplorers.com/user?id=d48b30b4-8244-484e-8774-553fda6c9aa4
https://theexplorers.com/user?id=3359a2c6-9c72-4fdb-955a-73a452962dd1
https://theexplorers.com/user?id=756a4626-c447-411c-8347-8e93295a3e54
https://theexplorers.com/user?id=59e4e705-1444-4c0d-be18-a992b061df50
https://theexplorers.com/user?id=4df2453f-448f-4d13-acdf-9cac4bc2eb8d
https://theexplorers.com/user?id=ba94e9ad-de61-4d67-abd0-b54c39875b8d
https://theexplorers.com/user?id=bf493099-b314-4de2-99d7-825474dda92c
https://theexplorers.com/user?id=1ce29868-20a2-40b4-b2fd-25c564ed3e6c