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://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238907
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238913
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238922
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238926
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238931
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238935
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238939
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238950
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238954
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238957
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238959
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238963
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238966
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238970
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238974
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238977
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238980
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238984
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238987
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238992
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238996
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238998
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238998
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238999
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=239001
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=239002
https://rentry.co/cyfnh
https://paiza.io/projects/ObDT7cLa_vNO1UvmOqFoRA?language=php
https://pastelink.net/60f56ib8
https://jsbin.com/pelelixeme/edit?html,output
https://glot.io/snippets/glswbjrel8
https://www.bankier.pl/forum/zapisz-wiadomosc
https://www.vingle.net/posts/6035595
https://www.blogger.com/u/1/blog/posts/4733784720010817811
https://rentry.co/dz4g7
https://paiza.io/projects/qvlF2b4Ex2i2Y_Ik0hXPUQ?language=php
https://www.pastery.net/nxwzcw/
https://jsbin.com/yorapujiva/edit?html,output
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=60946121&obs=&emal=&st=1&thread_id=
https://textbin.net/raruuhiodg
https://yamcode.com/
https://rentry.co/dnm99
https://pastelink.net/vjd6bq04
https://pastebin.com/gETUQ4PS
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238732
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238735
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238737
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238741
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238744
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238747
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238749
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238751
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238754
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238757
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238761
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238763
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238766
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238769
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238773
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238778
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238781
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238783
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238785
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238789
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238792
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238795
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238798
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238800
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238803
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238807
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238811
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=238812
https://rentry.co/m8hhp
https://pastelink.net/submit
https://pastebin.com/xGKGDKFT
https://www.deviantart.com/posts
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=60945673&obs=&emal=&st=1&thread_id=
https://www.vingle.net/posts/6034849
https://trailblazer.me/id/ticktokcoinsgen23
https://trailblazer.me/id/ticktokcoinsgen23
https://thetinynotes.com/topic/3011/enter-the-me-generation
https://orcid.org/0009-0006-5570-6651
https://orcid.org/0009-0005-7182-4888
https://orcid.org/0009-0008-8348-6187
https://orcid.org/0009-0006-3706-6873
https://orcid.org/0009-0007-3630-3467
https://orcid.org/0009-0004-8188-3374
https://orcid.org/0009-0005-5986-4254
https://orcid.org/0009-0004-6257-2183