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!
The 14k gold is so luxurious and high-quality. It’s a great investment piece.
https://buyperfectjewelry.com/ Bracelets
https://marrymyhusbandep7.myelopage.com/s/marrymyhusbandep7
https://marry-my-husband-ep8.myelopage.com/s/marry-my-husband-ep8
https://marry-my-husband-ep7.framer.media/
https://marry-my-husband-ep8.framer.media/
https://marrymyhusbandep7.boast.io/form/marrymyhusbandep7
https://marry-my-husband-ep-8.boast.io/form/marrymyhusbandep8
https://4kingspart2.boast.io/form/4king2
https://land-book.com/4kings2
https://4kings2.mylandingpages.co/
https://aaabgkjg3prvyrv6.mylandingpages.co/
https://lemon.fm/en/reception/65ab41e845cced0247b666c9
https://lemon.fm/en/reception/65ab7e88961a5d01c3b17ac7
https://4kingspart2thaidubbed.tentary.com/
https://marrymyhusbandep7.tentary.com/
https://www.senscritique.com/liste/ep_7_______k_series/3736713
https://mosaically.com/photomosaic/24af836b-a662-43f4-b148-e4b17556adf2
https://www.taskade.com/p/ep-7-7-thai-k-series-01HMN2B504F31F1FXZFSRH0FZK
https://www.senscritique.com/liste/or_Marry_My_Husband_EP7_7/3736719
https://www.taskade.com/p/marry-my-husband-ep-7-7-thai-k-series-01HMN4JSNZR4YSZZB35EYFC3ST
https://mosaically.com/photomosaic/2c298d0c-7ef6-46af-a84f-f6ee254cf419
https://amrpa.org/Portals/0/LiveForms/29/Files/GeekranSmartwatchesReviews.pdf
Geekran Smartwatches are one of those devices intended to make our lives simpler, as they bear the cost of you the advantage of remaining associated without consistently removing your telephone from your pocket. It essentially works as an augmentation of your cell phone. Keep yourself informed and handily associated with the computerized world by getting warnings for calls, messages, and web-based entertainment right on your wrist.
https://amrpa.org/Portals/0/LiveForms/29/Files/GeekranSmartwatchesReviews.pdf
https://walling.app/KgKPMsYrHCDQpeyfK3sM/geekran-smartwatch-reviews
https://groups.google.com/g/ibm.software.network.directory-integrator/c/Nlnfw8gdLmI
https://www.proko.com/@geekransmartwatchesreview/
https://mosaically.com/photomosaic/ddbd3172-5fac-4b51-a9d2-0b4a8393c6da
https://mosaically.com/photomosaic/6cfd294a-d44c-4f5b-8c3a-b5e840dd49e1
https://mosaically.com/photomosaic/611c301b-2c30-4986-a4d0-c2c8dfc6a3d3
https://mosaically.com/photomosaic/a417305d-c807-4de9-b6c8-baebdfc10584
https://mosaically.com/photomosaic/ba4cfff1-8ccd-40ee-b996-033fba59904f
https://mosaically.com/photomosaic/f26ccda2-eeee-4b09-82ad-eff63b72c230
https://mosaically.com/photomosaic/b481e6ce-3a29-46d2-b2aa-c8798a4c3272
https://gist.github.com/edilioss/4a691d4995df6714d27b093b3d49f54d
https://gist.github.com/edisudy/315014bfc2515e41b6eebc2f71617723
https://gist.github.com/edisudy/e84e0d04206d0a5a0d1b9eccc589b512
https://gist.github.com/ukalsuasj/41173a66bbe0ffe60e67a11011bf33c7