Top 20 Bodyweight WODs for CrossFit

by WOD Fever

Top 20 Bodyweight WODs for CrossFit

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

L Pull-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.  

 

WOD Fever

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.  

Liquid error (sections/article-template line 48): Could not find asset snippets/relatedblogs.liquid

5312 comments

Your comment was posted successfully! Thank you!

  • https://trailblazer.me/id/genshinimpactfreeprimogemsgeneratornoverification
    https://trailblazer.me/id/genshinimpactfreeprimogemsgeneratorupdatednosurvey
    https://trailblazer.me/id/getgenshinimpactfreeprimogemsgeneratornoverification
    https://trailblazer.me/id/genshinimpactfree3kprimogemsgenerator
    https://trailblazer.me/id/genshinimpactfree5kprimogemsgenerator
    https://trailblazer.me/id/haydayfreediamondsgeneratornohumanverification
    https://trailblazer.me/id/haydayfreediamondsgeneratornohumanverificationupdated
    https://trailblazer.me/id/gethaydayfreecoinsgeneratornoverification
    https://trailblazer.me/id/haydayfree2kdiamondsgeneratornohumanverification
    https://trailblazer.me/id/hayfreecoinsgeneratornohumanverification
    https://trailblazer.me/id/homescapesfreecoinsgeneratornohumanverification
    https://trailblazer.me/id/homescapesfreecoinsgeneratornohumansurveyupdated
    https://trailblazer.me/id/gethomescapesfreecoinsgeneratornewtrick
    https://trailblazer.me/id/homescapesfreeunlimitedcoinsgeneratornoverificationnewmethod
    https://trailblazer.me/id/homescapesfreecoinsgeneratornohumanverificationworking
    https://trailblazer.me/id/instagramfree1kfollowersgeneratornoverification
    https://trailblazer.me/id/instagramfreefollowersgeneratornohumanverification
    https://trailblazer.me/id/getinstagramfreefollowersgeneratornohumanverification
    https://trailblazer.me/id/instagramfree10kfollowersgeneratornewtrick
    https://trailblazer.me/id/instagramfreefollowersgeneratornewmethod
    https://trailblazer.me/id/mobilelegendsfreediamondsgeneratornoverification
    https://trailblazer.me/id/mobilelegendsfreediamondsgeneratornewtrick
    https://trailblazer.me/id/getmobilelegendsfreediamondsgeneratornoverification2023
    https://trailblazer.me/id/mobilelegendsfreeunlimiteddiamondsgeneratornoverification
    https://trailblazer.me/id/mobilelegendsfreediamondsgeneratornewtrick2023
    https://trailblazer.me/id/robloxfreerobuxgeneratornohumanverificationtrick2023
    https://trailblazer.me/id/howtogainrobloxfreerobuxgeneratornoverification
    https://trailblazer.me/id/getfreerobloxfreerobuxgeneratornohumanverification2023
    https://trailblazer.me/id/robuxgeneratornohumanverificationnewmethod
    https://trailblazer.me/id/robloxfreerobloxgeneratortrustednoverification
    https://trailblazer.me/id/townshipsfreecashgeneratornoverification2023
    https://trailblazer.me/id/townshipsfree2kcashgenerator
    https://trailblazer.me/id/gettownshipsfreecashgeneratornoverification
    https://trailblazer.me/id/townshipsfreeunlimitedcashgeneratornosurvey
    https://trailblazer.me/id/townshipsfreecashgeneratornohumanverificationworking
    https://trailblazer.me/id/warzonefreecodpointsgeneratornoverification
    https://trailblazer.me/id/warzonefree5kcodpointsgeneratornoverification2023
    https://trailblazer.me/id/howtogetwarzonefreecodpointsgeneratornoverification
    https://trailblazer.me/id/getwarzonefreecodpointsgeneratornoverification
    https://trailblazer.me/id/warzonefreeworkingcodpointsgeneratornoverification
    https://trailblazer.me/id/amazonfree25dollargiftcardgenerator
    https://trailblazer.me/id/amazonefreegiftcardgeneratornoverification
    https://trailblazer.me/id/getamazonefreegiftcardgeneratornohumanverification
    https://trailblazer.me/id/amazonefreeunlimitedgiftcardgeneratornoverification2023
    https://trailblazer.me/id/amazonfree50giftcardgeneratornohumanverification
    https://trailblazer.me/id/cookierunkingdomfreecrystalsgenerator
    https://trailblazer.me/id/cookierunkingdomfree5kcrystalsgenerator
    https://trailblazer.me/id/getcookierunkingdomfreecoinsgeneratornoverification
    https://trailblazer.me/id/cookierunkingdomfreecrystalsgeneratornoverification
    https://trailblazer.me/id/cookierunkingdomfreecoinsgeneratornoverification
    https://trailblazer.me/id/bedwarsfreegcubegeneratornohumanverification
    https://trailblazer.me/id/bedwarsfree3kgcubegenerator
    https://trailblazer.me/id/getbedwarsfreekeysgeneratornohumanverification2023
    https://trailblazer.me/id/bedwarsfree3kkeysgeneratornoverification
    https://trailblazer.me/id/bedwarsfreegcubegeneratornohumanverificationsecure
    https://trailblazer.me/id/dicedreamsfreerollsgeneratornohumanverification2023
    https://trailblazer.me/id/dicedreamsfree3krollsgenerator
    https://trailblazer.me/id/howtogetdicedreamsfreerollsgenerator
    https://trailblazer.me/id/dicedreamsfreeunlimitedrollsgeneratornohumanverification
    https://trailblazer.me/id/dicedreamsfreerollsgeneratornohumansurveyworking
    https://www.pastery.net/xenynp/
    https://notes.io/qZ9Z6
    https://rextester.com/LALYO32019
    https://pasteio.com/xgi7xQ3gwVEa
    https://pastelink.net/tldrjztu
    https://paiza.io/projects/PU0Pm8JYPC2PZ2jR-8IyMw
    https://ide.geeksforgeeks.org/online-c-compiler/53cf59e7-c193-47a9-a3bf-a9581bd1ab86
    https://paste.firnsy.com/paste/kTJy8w4s6qc
    https://paste.enginehub.org/cSvSidr9z
    https://jsfiddle.net/fp4u297j/
    https://paste.ee/p/kwh57
    https://yamcode.com/dice-54677

    dice

  • https://www.mensgo.com/events/ep-1-full-hd-2
    https://www.mensgo.com/events/love-destiny-2-ep-13-full-hd
    https://www.mensgo.com/events/the-undertaker-2023
    https://www.mensgo.com/events/tee-yod-2023-full-hd-1080p
    https://eventregist.com/p/Y-destiny2-ep13
    https://gamma.app/public/-EP1-FULLHD—tac1pddf06fotep
    https://gamma.app/public/-EP13-13-FULLHD-UNCUT-arfleeod6m2nwb8
    https://gamma.app/public/-The-Undertaker—-2023-HD-1080p-e3f8g91xlxounyh
    https://gamma.app/public/-Tee-Yod-2023-FULLHD-1080p-n2p036f3v4lcc67
    https://github.com/apps/2023-thai
    https://github.com/apps/tee-yod-2023-hd-1080p-sub-thai
    https://github.com/apps/sup-pa-rer-2023-thai-sub
    https://github.com/apps/ep-11-2023-full-hd
    https://github.com/apps/y-destiny-2-ep-11-2023-full-hd
    https://github.com/apps/redlife-2023-hd

    fwe34rsd

  • https://eventregist.com/p/BeyondtheStarep1theseriesthaihd
    https://eventregist.com/p/PerfectMarriageRevengeep5theseriesthai
    https://gamma.app/public/-Perfect-Marriage-Revenge-EP5-FULLHD—yjgau2apbzkrovb
    https://gamma.app/public/-Perfect-Marriage-Revenge-EP5-FULLHD—bog23w120z2q0s3
    https://gamma.app/public/-Perfect-Marriage-Revenge-EP6-FULLHD—3rzib17xtfb4kmq
    https://gamma.app/public/-Perfect-Marriage-Revenge-EP6-FULLHD—72zwezwkidnarqg
    https://www.datacamp.com/portfolio/PerfectMarriageRevengeep5theseriessubthai
    https://gamma.app/public/-EP5-FULLHD—cex4per9tw47ubl
    https://gamma.app/public/-EP5-FULLHD—h6ok1ni446loxqf
    https://gamma.app/public/-EP6-FULLHD—jsyp0sfy0yyg1we
    https://gamma.app/public/-EP6-FULLHD—qwdn92rimdvko3p
    https://www.datacamp.com/portfolio/CastawayDivaep5theseriessubthai
    https://lovedestiny2ep12theseriessubthai.unicornplatform.page/
    https://www.forexagone.com/forum/questions-debutants/kolabergas-89528#186973
    https://followme.tribe.so/post/faragesa-654f0544b3ce904ef09199ca
    https://forum.contentos.io/topic/438532/karina
    https://paste.feed-the-beast.com/view/d56ae90d
    https://paste.mozilla.org/STNpM7NR
    https://bitbin.it/Vx71WzVU/
    https://glot.io/snippets/gqhh6my2jp
    https://tempel.in/view/WWLiXy

    fgds

  • https://gamma.app/public/-The-Escape-of-the-Seven-Ep16-2023-FULLHD—xb50gx1w7s3pmny
    https://lovedestiny2ep11.onfabrik.com/
    https://lovedestiny2ep11.onfabrik.com/portfolio/ep11-2023-fullhd
    https://showspace.so/s/destiny2ep11
    https://showspace.so/p/8240
    https://showspace.so/p/8251?refPageType=user&refPageLabel=%E0%B8%94%E0%B8%B9`%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%20The%20Marvels%20%E0%B9%80%E0%B8%94%E0%B8%AD%E0%B8%B0%20%E0%B8%A1%E0%B8%B2%E0%B8%A3%E0%B9%8C%E0%B9%80%E0%B8%A7%E0%B8%A5%E0%B8%AA%E0%B9%8C%202023%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%20Full%20HD%20%E0%B8%9E%E0%B8%B2%E0%B8%81%E0%B8%A2%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2%20(THAI-SUB)&refPageSlug=the-marvels-2023-full-hd-thai-sub-42
    https://www.mensgo.com/events/y-destiny-2-ep-12-2023-full-hd
    https://www.mensgo.com/events/the-marvels-2023-hd
    https://saga.so/b22af2f6-382c-4e6b-9c03-8b28ccb8ed95
    https://saga.so/2305cbfa-c81a-4262-b4aa-0a4e2d08f856

    asd4rwe

  • https://gamma.app/public/Anime-Subthai-One-Piece-2-1-1083-2023-i3pacu6mvoptnqt
    https://gamma.app/public/-EP1083-FULLHD—2jbxflnjk1owzib
    https://gamma.app/public/-EP1083-2023-FULLHD—3hl8vf1bnq24dht
    https://gamma.app/public/-EP-12-FULLHD—go8dqy67wwemdkw
    https://gamma.app/public/-EP12-2023-FULLHD—ze05qdlek0c0div
    https://gamma.app/public/-EP12-FULLHD—ftccgnvcxnzxs1h
    https://gamma.app/public/-Destiny-2-Ep12-THAI-xgse29k1wh513o9
    https://www.datacamp.com/portfolio/LoveDestiny2ep12theserieshdthai
    https://gamma.app/public/-EP1-2023-FULLHD—hi9ip5ebkesgrcq
    https://gamma.app/public/-EP-1-HD—46fmg21coyh1xiz
    https://gamma.app/public/-EP1-FULLHD—4jf9ji3utp17sj0
    https://www.mensgo.com/events/beyond-the-star-ep-1-thai
    https://www.datacamp.com/portfolio/BeyondtheStarep1theserieshdthai
    https://beyondthestarep1theserieshdthai.unicornplatform.page/
    https://www.forexagone.com/forum/questions-debutants/kalipana-89506#186951
    https://followme.tribe.so/post/derasa-654e90339956136ccfe56b99
    https://paste.feed-the-beast.com/view/ed000008
    https://paste.mozilla.org/X2dmA6Og
    https://bitbin.it/BB8LvTEC/
    https://glot.io/snippets/gqh3f8f55e
    https://forum.contentos.io/topic/437774/dhdshs
    https://tempel.in/view/xLpUt9

    bhjkn

  • https://gamma.app/public/Anime-Subthai-One-Piece-2-1-1083-2023-i3pacu6mvoptnqt
    https://gamma.app/public/-EP1083-FULLHD—2jbxflnjk1owzib
    https://gamma.app/public/-EP1083-2023-FULLHD—3hl8vf1bnq24dht
    https://gamma.app/public/-EP-12-FULLHD—go8dqy67wwemdkw
    https://gamma.app/public/-EP12-2023-FULLHD—ze05qdlek0c0div
    https://gamma.app/public/-EP12-FULLHD—ftccgnvcxnzxs1h
    https://gamma.app/public/-Destiny-2-Ep12-THAI-xgse29k1wh513o9
    https://www.datacamp.com/portfolio/LoveDestiny2ep12theserieshdthai
    https://gamma.app/public/-EP1-2023-FULLHD—hi9ip5ebkesgrcq
    https://gamma.app/public/-EP-1-HD—46fmg21coyh1xiz
    https://gamma.app/public/-EP1-FULLHD—4jf9ji3utp17sj0
    https://www.mensgo.com/events/beyond-the-star-ep-1-thai
    https://www.datacamp.com/portfolio/BeyondtheStarep1theserieshdthai
    https://beyondthestarep1theserieshdthai.unicornplatform.page/
    https://www.forexagone.com/forum/questions-debutants/kalipana-89506#186951
    https://followme.tribe.so/post/derasa-654e90339956136ccfe56b99
    https://paste.feed-the-beast.com/view/ed000008
    https://paste.mozilla.org/X2dmA6Og
    https://bitbin.it/BB8LvTEC/
    https://glot.io/snippets/gqh3f8f55e
    https://forum.contentos.io/topic/437774/dhdshs
    https://tempel.in/view/xLpUt9

    bhjk

Leave a comment

Back to New Posts