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://app.galabid.com/kungfupanda42/items/24d316c7-48d7-4dff-9035-dd58ce616dae
https://app.galabid.com/kungfupanda42/items/dab18eb3-2d9e-4934-9be5-9950c01d4cd4
https://app.galabid.com/xem-phim-kung-fu-pan/items/401c0ac2-28a4-458c-9de7-73b18b271ee3
https://app.galabid.com/xem-phim-kung-fu-pan/items/8bbb5354-03c3-45f7-9133-b20ddcfb5882
https://app.galabid.com/xem-phim-kung-fu-pan/items/8bbb5354-03c3-45f7-9133-b20ddcfb5882
https://app.galabid.com/xem-phim-kung-fu-pan/items/34a653e0-8401-4548-8dc2-ab5970648b6f
https://app.galabid.com/godzilla-x-kong-the/items/0d6e60ee-8478-42a3-b929-b28f62118163
https://app.galabid.com/godzilla-x-kong-the/items/76c5f968-9658-4d17-b72d-d90b939b861c
https://app.galabid.com/godzilla-x-kong-the/items/ec16b590-22fc-4a46-8246-7e50a76bf47c
https://www.myminifactory.com/stories/2—2024-hd—1080p-65f67e138227f
https://www.myminifactory.com/stories/2—-2024—1080p—65f67ed8d052b
https://www.myminifactory.com/stories/2—2024-65f67f5e4c2f2
https://app.galabid.com/godzilla-x-kong2024/items/fe2fa712-0b63-4151-9d92-7f9b9bbe1ec3
https://app.galabid.com/godzilla-x-kong2024/items/55a04a2a-905a-4794-b5c4-31024f338e0b
https://app.galabid.com/godzilla-x-kong2024/items/2b659e46-a9c0-4ac9-8101-985ede355991
https://www.myminifactory.com/stories/2—-2024—1080p—65f684477fdeb
https://bemorepanda.com/en/posts/1710655362-220241080p
https://www.myminifactory.com/stories/2—-65f68864889e4
https://app.galabid.com/duneparttwork-verhd/items/e2c95a65-f6a0-488b-a5ab-318f94df2aa5
https://app.galabid.com/duneparttwork-verhd/items/36b922a0-4081-4fd3-bdde-81e1a768e1fe
https://app.galabid.com/duneparttwork-verhd/items/50ebb1df-e384-4ac8-a169-93886503d416
https://www.myminifactory.com/stories/123-2—1080p—65f691d311ba5
https://www.myminifactory.com/stories/2—2024-hd—1080p-65f6925e10615
https://www.myminifactory.com/stories/1232-2024—hd-65f692bd279d2
https://www.myminifactory.com/stories/-2—hd-2024-tw-65f69415be7ae
https://www.myminifactory.com/stories/2—2024-hd—1080p-65f694fc5bc15
https://pastelink.net/8pnh8waf
https://www.myminifactory.com/stories/2-2024—hd-65f69919d10e8
https://app.galabid.com/dune-parttwo2024/items/094049ff-a06a-4060-ab60-a5ba7ab38961
https://app.galabid.com/dune-parttwo2024/items/6f754078-1edd-4810-819d-96745c26d6ef
https://app.galabid.com/duneparttwork-vers/items/43195e29-9462-49c5-9fe3-a3fe0105641c
https://app.galabid.com/damselonline/items/e32ec203-d0ea-4ab8-b9bc-611abb221957
https://app.galabid.com/damselonline/items/843e310e-f7f9-4fc5-9348-dc3bd2fc6ea7
https://4k-watch.playhdmovie.xyz
https://nets-flix.xyz
https://www.uland.site/teeyodhdthai
https://www.uland.site/hortaewtakthefinalehdthai
https://www.uland.site/dunepart2hdthai
https://portaly.cc/teeyodfullhdthai
https://portaly.cc/hortaewtakthefinalefullstorythai
https://portaly.cc/dunepart2thaisub
https://set.page/teeyodfullstorythai/
https://feedback.encharge.io/feature-requests/posts/-2024-tee-yod-fhd
https://ohmyghostfinale.ongridea.com/
https://nano.site/hortaewtakthefinalethaidubb
https://www.senscritique.com/liste/livestream_eintracht_frankfurt_vs_borussia_dortmund_live_tod/3793500
https://www.senscritique.com/liste/LIVESTREAM_Olympique_Marseille_VS_Rennes_Live_Today/3793499
https://www.senscritique.com/liste/LIVESTREAM_Ajax_VS_Sparta_Rotterdam_Live_Today/3793498
https://www.senscritique.com/liste/LIVESTREAM_Liverpool_VS_Manchester_United_Live_Today/3793497
https://www.senscritique.com/liste/LIVESTREAM_Almeria_VS_Las_Palmas_Live_Today/3793496
https://www.senscritique.com/liste/LIVESTREAM_Valencia_VS_Villarreal_Live_Today/3793495
https://www.senscritique.com/liste/LIVESTREAM_Real_Valladolid_VS_Racing_de_Ferrol_Live_Today/3793493
https://www.senscritique.com/liste/LIVESTREAM_Juventus_VS_Inter_Milan_Live_Today/3793491
https://www.senscritique.com/liste/LIVESTREAM_Millwall_VS_Leeds_United_Live_Today/3793489
https://www.senscritique.com/liste/LIVESTREAM_Bayer_Leverkusen_VS_Freiburg_Live_Today/3793487
https://www.senscritique.com/liste/LIVESTREAM_AC_Milan_VS_Hellas_Verona_Live_Today/3793486
https://www.senscritique.com/liste/LIVESTREAM_Metz_VS_Reims_Live_Today/3793485
https://www.senscritique.com/liste/LIVESTREAM_Lorient_VS_Monaco_Live_Today/3793484
https://www.senscritique.com/liste/LIVESTREAM_Le_Havre_VS_Clermont_Live_Today/3793483
https://www.senscritique.com/liste/LIVESTREAM_Aston_Villa_VS_West_Ham_United_Live_Today/3793481
https://www.senscritique.com/liste/LIVESTREAM_Feyenoord_VS_Heerenveen_Live_Today/3793480
https://www.senscritique.com/liste/LIVESTREAM_Granadilla_Tenerife_VS_Barcelona_Live_Today/3793475
https://www.senscritique.com/liste/LIVESTREAM_Celta_de_Vigo_VS_Sevilla_Live_Today/3793471
https://www.senscritique.com/liste/LIVESTREAM_Galatasaray_VS_Kasimpasa_Live_Today/3793468
https://www.senscritique.com/liste/LIVESTREAM_Leicester_City_VS_Chelsea_Live_Today/3793467
https://www.senscritique.com/liste/LIVESTREAM_Schalke_04_VS_Hertha_BSC_Live_Today/3793466
https://www.senscritique.com/liste/LIVESTREAM_Manchester_City_VS_Brighton_and_Hove_Albion_Live_Today/3793464
https://www.senscritique.com/liste/LIVESTREAM_Lille_VS_Brest_Live_Today/3793463
https://www.senscritique.com/liste/LIVESTREAM_Napoli_VS_Como_Live_Today/3793461
https://www.senscritique.com/liste/LIVESTREAM_Genoa_VS_Juventus_Live_Today/3793460
https://www.senscritique.com/liste/livestream_az_vs_fc_volendam_live_today/3793459
https://www.senscritique.com/liste/LIVESTREAM_Atletico_Madrid_VS_Granada_Live_Today/3793457
https://tempaste.com/iSBP3J0Vb1g
https://rift.curseforge.com/paste/57db4cb6
https://www.wowace.com/paste/c7195585
https://dev.bukkit.org/paste/c0a32806
https://wow.curseforge.com/paste/b493cab4
https://telegra.ph/cavsasd-03-16
https://binshare.net/aZdQIb06mGq5pOa6r97E
https://paste.chapril.org/?e633265b64c31417#Ha1XSizNEQPGMMRfh2YwLcrhJA8Xzqr54aNzkcfHxNap
https://paste.toolforge.org/view/140f2951
https://hackmd.io/@ssderfvaser/Hk1RMd7R6
https://slashpage.com/ganouille-55qry
https://slashpage.com/masjum-li3qg
https://www.myminifactory.com/stories/—2024—1080p—65f3ca2eae686
https://www.myminifactory.com/stories/4—2024—1080p—65f3ccffa7e37
https://www.myminifactory.com/stories/—argylle—2024—1080p—-65f52df058969
https://www.myminifactory.com/stories/—-2023—1080p-65f52ed6cd5fd
https://www.myminifactory.com/stories/-2024—1080p-hd—65f5313c8be8f
https://www.myminifactory.com/stories/4—kung-fu-panda-4—2024tw-65f5329a8ed8c
https://www.myminifactory.com/stories/4—2024—1080p—65f53345662a2
https://www.myminifactory.com/stories/4—-kung-fu-panda-4-2024—65f533b85466d
https://www.myminifactory.com/stories/—cabrini-2024—-65f5352952be1
https://www.myminifactory.com/stories/-4———-65f5374d73a84
https://www.myminifactory.com/stories/-4-2024—-kung-fu-panda-4——65f538e4b978e
https://www.myminifactory.com/stories/—-oppenheimer—-2023—65f53b6adc9ef
https://www.myminifactory.com/stories/—-oppenheimer—-2023——1080p-65f53c0795b0d
https://medium.com/@rapalaila/%EA%B3%A0%EC%A7%88%EB%9D%BC-x-%EC%BD%A9-%EB%89%B4-%EC%97%A0%ED%8C%8C%EC%9D%B4%EC%96%B4-2024-%EC%A0%84%EC%B2%B4-%EC%98%81%ED%99%94-hd-%EC%98%A8%EB%9D%BC%EC%9D%B81080p-e978282fc059
https://www.myminifactory.com/stories/-x——2024—-hd-1080p-65f53ee829ec8
https://www.myminifactory.com/stories/2—-2024—1080p—65f540cb06b00
https://www.myminifactory.com/stories/2—-2024-tw-65f541bfafbe0
https://www.myminifactory.com/stories/xem-phim-godzilla-x-kong—ch-mi-2024-vietsub-bn-full-hd-65f544484ef5f
https://www.myminifactory.com/stories/xem-phim-kung-fu-panda-4-2024-full—vietsub-min-ph-online-phimmoi-65f54a7697b00
https://www.myminifactory.com/stories/2—-2024—1080p—65f54362b1b67
https://www.senscritique.com/liste/ebook_download_listen_for_the_lie/3792500
https://www.senscritique.com/liste/Ebook_Download_After_Annie/3792498
https://www.senscritique.com/liste/Ebook_Download_A_Fate_Inked_in_Blood_Saga_of_the_Unfated_1/3792497
https://www.senscritique.com/liste/Ebook_Download_White_Rural_Rage_The_Threat_to_American_Democracy/3792495
https://www.senscritique.com/liste/Ebook_Download_10percent_Happier_10th_Anniversary_How_I_Tamed_the/3792493
https://www.senscritique.com/liste/Ebook_Download_This_Could_Be_Us_Skyland_2/3792486
https://www.senscritique.com/liste/Ebook_Download_The_Menopause_Brain_New_Science_Empowers_Women_to/3792485
https://www.senscritique.com/liste/Ebook_Download_ThreeInch_Teeth_Joe_Pickett_24/3792484
https://www.senscritique.com/liste/Ebook_Download_The_Hunter/3792483
https://www.senscritique.com/liste/ebook_download_burn_book_a_tech_love_story/3792482
https://www.senscritique.com/liste/Ebook_Download_Worthy_How_to_Believe_You_Are_and_Transform_Your/3792446
https://www.senscritique.com/liste/Ebook_Download_Mostly_What_God_Does_Reflections_on_Seeking_and/3792445
https://www.senscritique.com/liste/Ebook_Download_Just_Try_It_A_Phil_and_Lil_Book/3792549
https://www.senscritique.com/liste/Ebook_Download_The_Great_Divide/3792548
https://www.senscritique.com/liste/ebook_download_cooking_in_real_life_delicious_doable_recipes/3792521
https://www.senscritique.com/liste/Ebook_Download_To_Be_a_Jew_Today_A_New_Guide_to_God_Israel_and/3792520
https://www.senscritique.com/liste/Ebook_Download_Girls_of_the_World_Doing_More_Than_Ever_Before/3792516
https://www.senscritique.com/liste/Ebook_Download_Happy_Place/3792514
https://www.senscritique.com/liste/Ebook_Download_Until_August/3792512
https://www.senscritique.com/liste/Ebook_Download_The_Prisoners_Throne_The_Stolen_Heir_Duology_2/3792511
https://www.senscritique.com/liste/Ebook_Download_The_Sunlit_Man/3792509
https://www.senscritique.com/liste/Ebook_Download_Its_Hard_for_Me_to_Live_with_Me_A_Memoir/3792506
https://www.senscritique.com/liste/Ebook_Download_How_to_Walk_into_a_Room_The_Art_of_Knowing_When/3792504
https://www.senscritique.com/liste/Ebook_Download_A_Touch_of_Chaos_Hades_x_Persephone_Saga_4/3792503
https://www.senscritique.com/liste/download_pdf_harry_potter_and_the_order_of_the_phoenix_the_i/3792355
https://www.senscritique.com/liste/Download_PDF_Lessons_in_Chemistry_BY_Bonnie_Garmus/3792354
https://www.senscritique.com/liste/DOWNLOADPDF_GoTo_Dinners_A_Barefoot_Contessa_Cookbook_BY_Ina_Garten/3792348
https://www.senscritique.com/liste/download_pdf_atomic_habits_an_easy_proven_way_to_build_good/3792285