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://trailblazer.me/id/freefirefreediamondsgeneratornoverification2023
https://trailblazer.me/id/freefireinfinitediamondsgeneratornohumanverification
https://trailblazer.me/id/getfreefirefreediamondsgeneratornohumanverify
https://trailblazer.me/id/unlimitedfreefirediamondsgeneratornohumanverification
https://trailblazer.me/id/freefirefreediamondsgeneratornohumanverification2023
https://trailblazer.me/id/onlyfansfreepremiummembershipgenerator
https://trailblazer.me/id/onlyfansfree3monthsmembership
https://trailblazer.me/id/getonlyfansfreepremiummembershipgenerator
https://trailblazer.me/id/onlyfansfree3plusmonthsmembershipgenerator
https://trailblazer.me/id/onlyfansfreepremiumaccountsgeneratornoverification
https://trailblazer.me/id/dreamleaguesoccerfreegemsgeneratornosurvey2021
https://trailblazer.me/id/dreamleaguesoccerfreegemsgeneratornohumanverification2021
https://trailblazer.me/id/getdreamleaguesoccerfreecoinsgeneratornoverirfication2023
https://trailblazer.me/id/dreamleaguesoccerfreeunlimitedgemsgeneratornoverification
https://trailblazer.me/id/workingdreamleaguesoccerfreecoinsgeneratornoverification
https://trailblazer.me/id/playtogetherfreemoneygeneratornohumanverification
https://trailblazer.me/id/playtogetherfreeupdatedmoneygeneratornoverification
https://trailblazer.me/id/getplaytogetherfreegemsgeneratornoverification2023
https://trailblazer.me/id/playtogetherfreeunlimitedmoneygeneratornohumanverification
https://trailblazer.me/id/playtogetherfreeinfinitemoneygeneratornoverification
https://trailblazer.me/id/snapchatfreescoregeneratornohumanverirfication2023
https://trailblazer.me/id/snapchatfree1kscoregeneratornosurvey
https://trailblazer.me/id/getsnapchatfree10kscoregenerator
https://trailblazer.me/id/snapchatfree2kscoregeneratornoverification
https://trailblazer.me/id/snapchatfreescoregeneratornohumanverification
https://trailblazer.me/id/spotifyfreepremiumaccountsgenerator
https://trailblazer.me/id/spotifyfree1monthpremiumaccountscreation
https://trailblazer.me/id/getspotifyfree1monthspremiumaccountsgenerator
https://trailblazer.me/id/spotifyfree6monthspremiumaccountsgeneratornosurvey
https://trailblazer.me/id/spotifyfreeworkingpremiumaccountsgenerator2023
https://trailblazer.me/id/clashroyalefreegemsgeneratornoverification
https://trailblazer.me/id/clashroyalefree1kgemsgeneratornoverification
https://trailblazer.me/id/getclashroyalefreegoldgeneratornoverification
https://trailblazer.me/id/clashroyalefree10kgoldgeneratornoverification2023
https://trailblazer.me/id/clashroyalefree10kgemsgenerator
https://trailblazer.me/id/dragoncityfree5kgemsgeneratornoverification2023
https://trailblazer.me/id/dragoncityfreeupdatedgemsgeneratornoverification
https://trailblazer.me/id/getdragoncityfree5kgoldgeneratornoverification
https://trailblazer.me/id/dragoncityfree10kgemsgeneratornohumansurvey
https://trailblazer.me/id/dragoncityfreegoldgeneratornoverification2023
https://www.pastery.net/xfhwpt/
https://notes.io/qZ2Dq
https://rextester.com/MWKY87353
https://pasteio.com/xAtnKbLFQpuc
https://pastelink.net/vosinsge
https://paiza.io/projects/WPOhS2wDK1HKiRdNhFXhAw
https://ide.geeksforgeeks.org/online-c-compiler/57722ef9-0b95-4567-bde6-a930bea7567a
https://paste.firnsy.com/paste/N0pAQWmh54Q
https://paste.enginehub.org/EbBauyyI4
https://jsfiddle.net/w9hjb3of/
https://paste.ee/p/6I4yi
https://yamcode.com/spotify-37
https://hub.arcgis.com/pages/875c97ff64ff419593e47cad8e9b1104
https://hub.arcgis.com/pages/822db496b5814bc8afafbd4bcd3e6bc8
https://hub.arcgis.com/pages/48b2ac0f56a649638bca8ab1d8d23666
https://hub.arcgis.com/pages/bb438004b8f545aba564d2b41df9dc49
https://hub.arcgis.com/pages/e371c292327742c9a393169fe6ca9d3e
https://hub.arcgis.com/pages/566345c45607452b8389322a9ce035e6
https://hub.arcgis.com/pages/204437c6a64b445880826282213509ba
https://hub.arcgis.com/pages/d4303938f888436f9db6a150026730d1
https://operation-undead.uscreen.io/
https://the-cursed-land.uscreen.io/
https://saphenx.uscreen.io/
https://godzillaxkongthenewempire.uscreen.io/
https://operationundeadthai.site.scene.io/
https://thecursedland.site.scene.io/
https://haunteduniversities3.site.scene.io/
https://my-boo-thai.site.scene.io/
https://peenak4.site.scene.io/
https://deadpool3andwolverine.site.scene.io/
https://www.facebook.com/GATAOLikeFatherLikeSon/
https://www.facebook.com/OnlineGATAOLikeFatherLikeSon/
https://bento.me/online-stream-gatao-like-father-like-son
https://bento.me/gatao-like-father-like-son-stream-2024
https://bento.me/gatao-like-father-like-son-hk-movie
https://bento.me/the-dream-of-the-red-chamber-tw
https://bento.me/online-the-dream-of-the-red-chamber
https://bento.me/wacth-the-hedgehog
https://bento.me/the-hedgehog-wacth-hd
https://bento.me/online-stream-mov-the-hedgehog
https://bento.me/streammm-redd-mov-hd
https://medium.com/@ceciceco129/hellboy-%C4%91%E1%BA%A1i-chi%E1%BA%BFn-qu%E1%BB%B7-d%E1%BB%AF-full-hd-vietsub-276b2e28fd7c
https://drrieca19416.ac-page.com/poncheewanep9hd
https://poncheewanep9.help.center/article/1010-poncheewanep9th
https://poncheewanep9.site.scene.io/
https://myselfship.ac-page.com/4minutesep4hd
https://4minutesep4.help.center/article/1010-4minutesep4bl
https://4minutesep4hd.site.scene.io/
https://myselfship93122.ac-page.com/my-love-mix-upep11
https://myselfship93122.ac-page.com/khonmaikhoeiphit-ep2
https://plaza.rakuten.co.jp/carlosvietto/diary/202408160000/
https://herbalmeds-forum.biolife.com.my/d/119604-cshgscsbcj
https://forum.instube.com/d/121158-vvhgffhfh
https://forum.freeflarum.com/d/110517-jbchcbbcc
https://wandering.flarum.cloud/d/94951-czcxvvcxvc
https://network.propertyweek.com/members/sanditractor
https://cofradesdegranada.ideal.es/members/jagungmanis
https://community.goldencorral.com/members/dansodangdut
https://www.facebook.com/HdAlienRomulusonline/
https://www.facebook.com/streamalienromulus/
https://github.com/sommawj/online-alien-romulus-tw
https://github.com/montnawa/zh-online-alien-romulus-stream
https://bento.me/online-stream-alien-roumulus-2024
https://bento.me/alienromulus-zh-online-hk
https://bento.me/subservience-thai-hd
https://bento.me/subservience-2024-sub-thai-dubed
https://bento.me/thai-dubed-secret-a-hidden-score
https://bento.me/secret-a-hidden-score-dubed-thai
https://bento.me/secret-a-hidden-score-moviee
https://bento.me/thai-sub-secret-a-hidden-score-2024
https://bento.me/pelisplus-buffalo-kids-campanas-de-boda-pelicula-completa
https://bento.me/pelicula-hd-buffalo-kids-stream-online-espanol
https://bento.me/ver-buffalo-kids-peliculas-completa
https://bento.me/ver-pelicula-princesa-adormecida
https://bento.me/1080p-assistir-filme-princesa-adormecida
https://bento.me/assistir-filmes-princesa-adormecida-filme-completo
https://bento.me/pelisplus-ver-romper-el-circulo
https://bento.me/cuevana-3-ver-romper-el-circulo-2024-online
https://bento.me/cuevana-3-ver-romper-el-circulo
https://bento.me/os-inseparaveis-2024-filme
https://open.firstory.me/story/clzwia63x042y01ua8wha3ig5