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://www.imdb.com/list/ls4157167347/copy/
https://www.imdb.com/list/ls4157100914/copy/
https://www.imdb.com/list/ls4157367534/copy/
https://www.imdb.com/list/ls4157120909/copy/
https://www.imdb.com/list/ls4157176884/copy/
https://www.imdb.com/list/ls4157195043/copy/
https://www.imdb.com/list/ls4157157798/copy/
https://www.imdb.com/list/ls4157106227/copy/
https://www.imdb.com/list/ls4157352383/copy/
https://www.imdb.com/list/ls4157784210/copy/
https://www.imdb.com/list/ls4157789028/copy/
https://www.imdb.com/list/ls4157131960/copy/
https://www.imdb.com/list/ls4157184887/copy/
https://www.imdb.com/list/ls4157178926/copy/
https://www.imdb.com/list/ls4157189852/copy/
https://www.imdb.com/list/ls4157363833/copy/
https://www.imdb.com/list/ls4157126286/copy/
https://www.imdb.com/list/ls4157102378/copy/
https://www.imdb.com/list/ls4157171777/copy/
https://www.imdb.com/list/ls4157106828/copy/
https://www.imdb.com/list/ls4157126512/copy/
https://www.imdb.com/list/ls4157799069/copy/
https://codepen.io/Amando-rogjer/pen/dPGdmpy
https://wokwi.com/projects/445400656023505921
https://scrapbox.io/76jghj6y/www.imdb.com%2Flist%2Fls4157167347%2Fcopy%2F
https://www.etextpad.com/mtpcf9wk9p
https://pastelink.net/l0x4ki9a
https://paste.thezomg.com/379238/17610262/
https://yamcode.com/shuganalus03
https://hackmd.io/Moveflixsite/BJn_gsV0ex https://binshare.net/WEZ0121L50L1unE3noeu https://www.pastery.net/vvcygt/ https://tech.io/snippet/J4rw6yS https://jsitor.com/IHq9LJqODAg https://glot.io/snippets/hc8chdxkt6 https://paiza.io/projects/mmfRS0zQp5Bh9CRRV1G9UA https://justpaste.it/38gns https://tooter.in/harrykur/posts/115410663366769984 https://tooter.in/harrykur/posts/115410680448758952 https://raindrop.io/harrykur/shuganalus03-62263974 https://diendannhansu.com/threads/shuganalus03.851617/ https://www.datascienceportfol.io/harrykurnia449/projects/137 https://www.surveyking.com/survey/mhzmq https://medium.com/yurigheboy25/shuganalus03-8cf4e6b6d5b1
https://docs.google.com/spreadsheets/d/1rReaSg92FEAw_L_7OiGW7bULOlsSG5HQw6Tr3nksTSg/edit?usp=sharing
https://sites.google.com/view/shuganalus03/
https://conjuring3vietsub.wordpress.com/2025/10/21/shuganalus03/
https://virginiaeranet.com/saint-tropez-has-just-lost-one-of-its-most-important-figures-nagui-and-melanie-page-traveled-to-pay-tribute-to-his-memory/
HOW TO RESTORE YOUR STOLEN CRYPTOCURRENCY BY CAPTAIN JACK RECOVERY
Have you invested in fake binary options, forex trading, or a fraudulent trading platform? If so, don’t worry, because Captain Jack Recovery and its team can help you recover your stolen funds. With all the information you need, Captain Jack has successfully recovered numerous cases of clients losing their hard-earned money to fraudulent online investment platforms. If you need help recovering your stolen funds, contact Captain Jack Recovery today via Telegram, WhatsApp, and our website. (Telegram at: @realcaptainjack)
Website at: https://realcaptainjack.wixsite.com/crypto-recovery
ws: +491 5782, 317, 112
I’m willing to talk about my experience investing in bitcoin. You can, however, get your stolen bitcoins back. I was taught that recovering bitcoin was impossible, therefore I never thought it was conceivable. I recently lost close to $550,000 after falling for a forex scam that promised absurdly large returns. I looked everywhere for assistance before finding a META TECH Recovery article online. When I contact META TECH Recovery, my excitement was once more total. Get in touch with META TECH Recovery as soon as possible. They are a registered hacking group that can help with a quick and efficient bitcoin recovery. Contact META TECH Recovery at:
Email: bryanpuhgehacker@gmail.com
Text message: +1 (619) 289 9154
Whatsapp: +1 (825) 585-8813
Thank You
If someone had told me a year ago that I’d lose over a quarter of a million dollars to an online scam, I would’ve laughed it off. But that’s exactly what happened. It started with what seemed like a legitimate crypto trading platform, sleek website, active Telegram group, and even customer support. I invested gradually, watching my dashboard show unreal profits. When my balance hit around $251,000, I decided to withdraw some funds. That’s when the nightmare began. Suddenly, I couldn’t withdraw. The support agent said I needed to pay extra fees to verify my account. I paid twice. Then they vanished. My wallet was frozen, the site went offline, and the people I’d been chatting with blocked me. I realized I had been scammed. For weeks, I felt sick. I contacted my bank, my local authorities but crypto transactions are almost impossible to trace once they’re on the blockchain. That’s when a friend recommended Dexdert Net Recovery. I was skeptical at first. But Dexdert’s team was different. They were transparent, professional, and explained every step. They analyzed my transaction hashes, tracked the scammers’ wallets, and used blockchain forensics to identify exchanges where the stolen Bitcoin had been moved. After several weeks of investigation and coordination with law enforcement and exchange compliance teams, Dexdert Net Recovery successfully recovered my Bitcoin all $251,000 worth of it. Seeing that transaction hit my wallet again was unreal. I actually cried. Now, I share my story because I know there are thousands of people like me who feel hopeless after being scammed online. Dexdert Net Recovery gave me back not just my money, but my peace of mind. If you’ve fallen victim to a crypto scam, don’t suffer in silence. Reach out, report it, and get professionals like Dexdert Net Recovery involved.
Reach Out Via Information Below:
Email: (DexdertNetPro@mail.com)
WhatsApp: (+1 859 609‑4156) Telegram: (https://t.me/Dexdertprorecovery)
HOW TO FIND A LEGITIMATE BITCOIN RECOVERY SERVICES VISIT DIGITAL TECH GUARD RECOVERY
Not long ago, I invested $80,300 into an online certification I believed would boost my professional growth. Everything looked convincing — the platform was well-designed, the representatives were persuasive, and the promises of career support sounded genuine. But soon after I enrolled, the truth became clear. The lessons were shallow, the support team vanished, and the certification turned out to be worthless. I had fallen victim to a sophisticated scam. I refused to accept the loss and started looking for help. That’s when I discovered Digital Tech Guard Recovery. From the very first call, they gave me confidence. Their communication was clear, their process was transparent, and they showed genuine concern about my case. They gathered the necessary details, traced the fraudulent platform, and managed the refund process professionally. A few weeks later, I received my full refund. As someone living in Dallas, I can say their service exceeded every expectation. Digital Tech Guard Recovery turned what felt like a hopeless situation into a story of relief and justice. If you’ve lost money to an online scam, reach out to them — they truly know how to get results.
WhatsApp: +14438592886
Telegram: +12092838915