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://github.com/apps/w-no-way-up-2024-movie
https://github.com/apps/watch-schirkoa-in-lies-we-trust
https://github.com/apps/girls-will-be-girls-2024
https://github.com/apps/betty-s-bad-luck-in-love-2024
https://github.com/apps/watch-exhibiting-forgiveness
https://github.com/apps/noah-s-ark-a-musical-adventure
https://github.com/apps/sugarcane-2024-full-movie
https://github.com/apps/10-lives-2024-full-movie
https://github.com/apps/lohusa-2024-fullmovie
https://github.com/apps/watch-captain-miller-2024
https://4kingpart2.myelopage.com/s/4kingpart2
https://lemon.fm/en/reception/65ab348445cced0247b66406
https://lemon.fm/en/reception/65ab41e845cced0247b666c9
https://lemon.fm/en/reception/65ab7e88961a5d01c3b17ac7
https://4kingspart2thaidubbed.tentary.com/
https://marrymyhusbandep7.tentary.com/
https://marrymyhusbandep7.framer.website/
https://marrymyhusbandep7thaidubbed.framer.wiki/
https://marrymyhusbandep8.framer.website/
https://4kingspartii.framer.website/
https://mosaically.com/photomosaic/a09691eb-9547-49d8-9674-ca1b57d2e972
https://marry-my-musband-ep7-thai.framer.media/
https://marrymyhusbandep8hd.framer.wiki/
https://mosaically.com/photomosaic/ea8d5015-5a49-4d92-96db-7a106988999e
https://gamma.app/public/EP7-7-FULLHD—v4bspsqnz9dnmjb
https://marrymyhusbandep7.framer.media/
https://marrymyhusbandep7.framer.wiki/
https://sup-pa-rer-dub-thai.framer.media/
https://gamma.app/public/EP15-15-FULLHD—0j35w4kiwxol4ru
https://mydemonep16.framer.media/
https://gamma.app/public/EP16-16-FULLHD—ofxa57pdhvkhu1x
https://4king2thai.framer.wiki/
https://pitbabeep10.framer.wiki/
https://gamma.app/public/EP10-10-UNCUT-FULLHD—phk0nmvipkbjmwu
https://mydemonep15.framer.photos/
https://mydemonep15.vsble.me/
https://pitbabeep10.vsble.me/
https://herbalmeds-forum.biolife.com.my/d/30317-love-angle
https://gamma.app/public/Untitled-3038k1tmdfl8ldn
https://gamma.app/public/Untitled-ac77xqhyydqa2vh
https://gamma.app/public/Untitled-u0x7mm3av2m11tw
https://gamma.app/public/Untitled-boznyyridfn4h4x
https://gamma.app/public/Untitled-osif84o6pgm2p6v
https://gamma.app/public/Untitled-763y0lkzgm9hzkw
https://gamma.app/public/Untitled-1h1u60pa0ukxwv7
https://gamma.app/public/Untitled-sejgd7w546i3dc2
https://gamma.app/public/Untitled-9t0u4d3z7gtltn6
https://gamma.app/public/Untitled-ax8ssj80vkmww1z
https://gamma.app/public/Untitled-npf4ch58o3nd6tm
https://gamma.app/public/Untitled-dnp3uwp0jpotz8r
https://gamma.app/public/Untitled-1ayheo8swcde8kl
https://gamma.app/public/Untitled-odrdjkvo26qukz5
https://gamma.app/public/Untitled-kmxf57wywj1hfm1
https://gamma.app/public/Untitled-ahh9bclu61w83ka
https://gamma.app/public/Untitled-fed5699hxn7yoju
https://gamma.app/public/Untitled-gc3rr5k0mszbxco
https://gamma.app/public/Untitled-v92irxha6w70hkk
https://gamma.app/public/Untitled-6k8oylo04rfb11s
https://gamma.app/public/Untitled-fhlyf06wanur8da
https://gamma.app/public/Untitled-pm4te5zawx2umk3
https://gamma.app/public/Untitled-ik914n9gvbaybtt
https://gamma.app/public/2-1080P-HD-TW-jc2hpr14abenh2j
https://gamma.app/public/Untitled-tedk1kzyqkhy94j
https://baskadia.com/post/2kpwv
https://nets-flix.xyz
https://theeliteofdevils.myelopage.com/s/theeliteofdevils
https://theeliteofdevilsthaidubbed.tentary.com/
https://4kings2.tentary.com/
https://cherrymagicep6.framer.wiki/
https://ltnsep1thaidubbed.framer.wiki/
https://4king2thaidubbed.framer.website/
https://4kings2thaidubbed.framer.media/
https://lemon.fm/en/reception/65a9da60961a5d01c3b12613
https://www.webitapp.co/%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%204%20kings%202%20(2023)%204kings%20%E0%B8%A0%E0%B8%B2%E0%B8%84%202%20%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C%E0%B8%9F%E0%B8%A3%E0%B8%B5%20uhd/