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=236397
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236401
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236405
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236412
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236415
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236420
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236398
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236404
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236406
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236410
https://textbin.net/ckjkaeo8tp
https://rentry.co/8maxm
https://pastelink.net/m2xih1hc
https://www.deviantart.com/posts
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=60939473&obs=&emal=&st=1&thread_id=
https://www.vingle.net/posts/6028515
https://trailblazer.me/id/freeworldwarheroescreditsgeneratorfullyworking2023
https://trailblazer.me/id/worldwarheroesfreecreditsgeneratornosurvey2023
https://trailblazer.me/id/worldwarheroesfreecreditsgenerator2023noverification
https://trailblazer.me/id/howtogetfreeworldwarheroesgoldgenerator2023
https://trailblazer.me/id/worldwarheroesgetfreegoldgeneratorupdated2023
https://trailblazer.me/id/howtogetfreefirediamondsgeneratornosurvey
https://trailblazer.me/id/freefirefreediamondsgeneratornosurvey2023
https://trailblazer.me/id/freefirediamondsgeneratorfullyworking2023
https://trailblazer.me/id/freefirefreediamondsgenerator2023noverification
https://trailblazer.me/id/freefiregetfreediamondsgeneratorupdated2023
https://trailblazer.me/id/freecandycrushsagagoldgeneratorfullyworking2023
https://trailblazer.me/id/candycrushsagafreegoldgenerator2023noverification
https://trailblazer.me/id/candycrushsagagetfreemovesgeneratorupdated2023
https://trailblazer.me/id/howtogetfreecandycrushsagamovesgeneratornosurvey
https://trailblazer.me/id/candycrushsagafreelivesgeneratornosurvey2023
https://trailblazer.me/id/howtogetfreeplaytogethermoneygeneratornosurvey
https://trailblazer.me/id/playtogetherfreemoneygeneratornoverify2023
https://trailblazer.me/id/freeplaytogethergemsgeneratorfullyworking2023
https://trailblazer.me/id/playtogethergetfreegemsgeneratorupdated2023
https://trailblazer.me/id/playtogetherfreegemsgenerator2023noverification
https://trailblazer.me/id/freehomescapesstargeneratorfullyworking2023
https://trailblazer.me/id/homescapesfreestarsgeneratornosurvey2023
https://trailblazer.me/id/homescapesfreestarsgenerator2023noverification
https://trailblazer.me/id/homescapesgetfreecoinsgeneratorupdated2023
https://trailblazer.me/id/howtogetfreehomescapescoinsgeneratornosurvey
https://trailblazer.me/id/robloxgetfreerobuxgeneratorupdated2023
https://trailblazer.me/id/howtogetfreerobloxrobuxgeneratornosurvey
https://trailblazer.me/id/freerobloxrobuxgeneratorfullyworking2023
https://trailblazer.me/id/robloxfreerobuxgeneratornosurvey2023
https://trailblazer.me/id/robloxfreerobuxgenerator2023noverification
https://trailblazer.me/id/howtogetfreetownshipcashgeneratornosurvey
https://trailblazer.me/id/townshipgetfreecashgeneratorupdated2023
https://trailblazer.me/id/townshipfreecashgeneratornosurvey2023
https://trailblazer.me/id/townshipfreecoinsgenerator2023noverification
https://trailblazer.me/id/freetownshipcoinsgeneratorfullyworking2023
https://trailblazer.me/id/castleclashgetfreegoldgeneratorupdated2023
https://trailblazer.me/id/freecastleclashgoldgeneratorfullyworking2023
https://trailblazer.me/id/castleclashfreegoldgenerator2023noverification
https://trailblazer.me/id/castleclashfreegemsgeneratornosurvey2023
https://trailblazer.me/id/howtogetfreecastleclashgemsgenerator2023
https://trailblazer.me/id/freeepisodeschooseyourstorypassesgeneratorfullyworking2023
https://trailblazer.me/id/howtogetfreeepisodeschooseyourstorypassesgeneratornosurvey
https://trailblazer.me/id/episodeschooseyourstorygetfreepassesgeneratorupdated2023
https://trailblazer.me/id/episodeschooseyourstoryfreegemsgeneratornosurvey2023
https://trailblazer.me/id/episodeschooseyourstoryfreegemsgenerator2023noverification
https://trailblazer.me/id/fishdomfreegemsgeneratornosurvey2023
https://trailblazer.me/id/fishdomfreegemsgenerator2023noverification
https://trailblazer.me/id/fishdomgetfreegemsgeneratorupdated2023
https://trailblazer.me/id/howtogetfreefishdomcoinsgeneratornosurvey
https://trailblazer.me/id/freefishdomcoinsgeneratorfullyworking2023
https://trailblazer.me/id/freehonkaiimpact3rdcrystalgeneratorfullyworking2023
https://trailblazer.me/id/howtogetfreehonkaiimpact3rdcrystalsgenerator2023
https://trailblazer.me/id/honkaiimpact3rdgetfreecrystalsgeneratorupdated
https://trailblazer.me/id/honkaiimpact3rdfreecrystalsgenerator2023noverify
https://trailblazer.me/id/honkaiimpactfreecrystalsgeneratorworking2023
https://codepen.io/redsepp608/pen/RwqPNaV
https://www.pastery.net/thstcs/
https://notes.io/qZqne
https://rextester.com/ZILBLO41154
https://pasteio.com/xTZAC5REg9LN
https://pastelink.net/lqacvn16
https://paiza.io/projects/oGquTr1aK9X9aLaPAJEROg?language=php
https://paste.firnsy.com/paste/lQwMlMuJYst
https://paste.enginehub.org/I_DrEZ9IE
https://jsfiddle.net/redsepp608/598p1oqb/1/
https://paste.ee/p/rgZJS
https://jsitor.com/AWTrjnqOCXs
https://rentry.co/zshga
https://hastebin.com/share/ibajaruquz.bash
http://nopaste.paefchen.net/1949410
https://glot.io/snippets/glrqm7wtv2
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236280
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236289
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236294
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236310
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236314
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236369
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236371
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236375
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236382
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236385
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236388
https://textbin.net/7n2lrdjdzs
https://rentry.co/a6ck4
https://pastelink.net/bznleyek
https://www.deviantart.com/posts
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=60939403&obs=&emal=&st=1&thread_id=
https://www.vingle.net/posts/6028388
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236317
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236318
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236319
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236320
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236321
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236322
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236323
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236325
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236328
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236330
https://textbin.net/30qrdd6p1d
https://rentry.co/f95tg
https://pastelink.net/ovglejpt
https://www.deviantart.com/posts
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=60939381&obs=&emal=&st=1&thread_id=
vingle.net/posts/6028290
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236277
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236290
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236292
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236296
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236301
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236304
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236307
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236311
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236312
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236313
https://textbin.net/nuiopq4go4
https://rentry.co/ocfcb
https://pastelink.net/5azpsh0f
https://www.deviantart.com/posts
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=60939321&obs=&emal=&st=1&thread_id=
https://www.vingle.net/posts/6028151