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/matchmasterfreecoinsgeneratornohumanverification
https://trailblazer.me/id/matchmasterfree2kcoinsgeneratornoverification
https://trailblazer.me/id/getmatchmasterfreecoinsgeneratornohumansurvey
https://trailblazer.me/id/matchmasterfreeunlimitedcoinsgeneratornoverification
https://trailblazer.me/id/matchmasterfreecoinsgeneratornohumanverificationworking
https://trailblazer.me/id/afkarenafreediamondsgeneratornohumanverification
https://trailblazer.me/id/afkarenafreeupdateddiamondsgeneratornoverification
https://trailblazer.me/id/getafkarenafreediamondsgeneratornohumansurvey
https://trailblazer.me/id/afkarenafree3kdiamondsgenerator
https://trailblazer.me/id/afkarenafreediamondsgeneratornosurvey2023
https://trailblazer.me/id/angrybirds2freegemsgeneratorworking
https://trailblazer.me/id/angrybirds2freeupdatedgemsgeneratornoverification
https://trailblazer.me/id/getangrybirds2gemsgeneratornoverification
https://trailblazer.me/id/getangrybirds2freeunlimitedgemsgeneratornoverification
https://trailblazer.me/id/workingangrybirds2freegemsgeneratornosurvey
https://trailblazer.me/id/apexlegendsfreecoinsgeneratornohumanverification2023
https://trailblazer.me/id/apexlegendsfree5kcoinsgenerator
https://trailblazer.me/id/getapexlegendsfreegemsgeneratornoverification2023
https://trailblazer.me/id/apexlegendsfreetokensgeneratornoverification
https://trailblazer.me/id/apexlegendsfreeunlimitedtokensgeneratornoverification
https://trailblazer.me/id/beachbuggyracingfreegoldgeneratornohumanverification
https://trailblazer.me/id/beachbuggyracingfreeupdatedgoldgenerator2023
https://trailblazer.me/id/getbeachbuggyracingfreegemsgeneratornoverification
https://trailblazer.me/id/beachbuggyracingfreeunlimitedgemsgeneratornoverification
https://trailblazer.me/id/beachbuggyracingfreegoldgeneratornoverification
https://trailblazer.me/id/bigolivefreediamondsgeneratornohumanverification
https://trailblazer.me/id/bigolivefreeupdateddiamondsgeneratornoverification
https://trailblazer.me/id/getbigolivefreediamondsgeneratornoverification
https://trailblazer.me/id/bigolivefreeunlimiteddiamondsgeneratornoverification
https://trailblazer.me/id/bigolivefreediamondsgeneratornohumanverification2023
https://trailblazer.me/id/boombeachfreediamondsgeneratornoverification
https://trailblazer.me/id/boombeachfreeupdateddiamondsgeneratornoverification
https://trailblazer.me/id/getboombeachfreediamondsgeneratornohumanverification
https://trailblazer.me/id/boombeachfreeunlimiteddiamondsgeneratornoverification
https://trailblazer.me/id/boombeachfreediamondsgeneratorworking
https://trailblazer.me/id/bowmastersfreecoinsgeneratornohumanverification
https://trailblazer.me/id/bowmastersfreeupdatedcoinsgeneratornoverification
https://trailblazer.me/id/getbowmastersfreecoinsgeneratornohumanverification
https://trailblazer.me/id/bowmastersfreeunlimitedcoinsgeneratornohumanverification
https://trailblazer.me/id/securebowmastersfreecoinsgeneratornoverification2023
https://trailblazer.me/id/candycrushsagafreegoldbarsgeneratornosurvey
https://trailblazer.me/id/candycrushsagafreeupdatedgoldbarsgeneratornoverification
https://trailblazer.me/id/getcandycrushsagafreegoldbarsgenerator2023
https://trailblazer.me/id/candycrushsagafree3kgoldbarsgenerator
https://trailblazer.me/id/workingcandycrushsagafreegoldbarsgenerator
https://www.pastery.net/rbmmsy/
https://notes.io/qZCj7
https://rextester.com/QYCIYX65790
https://pasteio.com/xpPSV5GgKj3G
https://pastelink.net/hv99py8b
https://paiza.io/projects/ak5XGoRhkkkzPqKiEB6RVA
https://ide.geeksforgeeks.org/online-c-compiler/8f8d4f63-b15e-44cc-bce7-647d6dd113a1
https://paste.firnsy.com/paste/w0r55Qgp6pr
https://paste.enginehub.org/_aCri5nXH
https://jsfiddle.net/4we1m0fb/
https://paste.ee/p/64u1L
https://yamcode.com/boom-25155
https://draiosm-hypord-gleungs.yolasite.com/
https://wraacts-blaolt-zipp.yolasite.com/
https://www.zola.com/wedding/my-dear-gangster-oppa-ep5-thai
https://www.zola.com/wedding/playboyy-the-series-ep2
https://www.zola.com/wedding/vip-ep14-thai
https://simplified.com/docs/p/vip-ep14-thai-2e1c6f44-8829-4f97-875b-9f93be4b7ca3
https://gamma.app/public/-EP5-FULLHD—9394ajbvz5wcq3a
https://gamma.app/public/-EP2-FULLHD—hf9unu0za4qtpi0
https://gamma.app/public/-2023-FULLHD—extafpy1gkwtq85
https://www.deviantart.com/marvels2/journal/WATCH-The-Marvels-2023-FullMovie-Free-Online-996129022
https://groups.google.com/g/comp.text.tex/c/XIKPRthrqyQ
https://groups.google.com/g/comp.protocols.time.ntp/c/Eu5kXos8xuM
https://groups.google.com/g/comp.cad.cadence/c/xEMbbgzxNKY
https://groups.google.com/g/alt.video.dvd.software/c/xIXFiRsZEI
https://groups.google.com/g/comp.os.vms/c/LW9s4Vtgd0o
https://groups.google.com/g/moviescopet/c/n1hTVjj-xiU
https://groups.google.com/g/comp.text.tex/c/r-8Un0W2T0M
https://groups.google.com/g/comp.protocols.time.ntp/c/Q9D8WAdXTlU
https://groups.google.com/g/comp.os.vms/c/kkV5QzULAUA
https://groups.google.com/g/comp.cad.cadence/c/bY9nHzNd3B8
https://groups.google.com/g/alt.video.dvd.software/c/ZSKOGsSMih4
https://groups.google.com/g/alt.video.dvd.software/c/g6ZLJhBVCxs
https://groups.google.com/g/comp.cad.cadence/c/pn3GktNgOs8
https://groups.google.com/g/comp.os.vms/c/R9HM-FKiSQs
https://groups.google.com/g/comp.protocols.time.ntp/c/LWlmV7l0wqU
https://groups.google.com/g/comp.text.tex/c/QZXPFnQGDOM
https://groups.google.com/g/alt.video.dvd.software/c/o8IWrfzAoAs
https://groups.google.com/g/comp.cad.cadence/c/1D1Vwotfcmc
https://groups.google.com/g/comp.os.vms/c/1Q5-iM5s7zY
https://groups.google.com/g/comp.protocols.time.ntp/c/VU6j71MGEhQ
https://groups.google.com/g/comp.text.tex/c/hsi3_b2sRrc
https://groups.google.com/g/alt.video.dvd.software/c/1qkpFk-nS9A
https://groups.google.com/g/comp.cad.cadence/c/x1_h_SnYzpg
https://groups.google.com/g/comp.os.vms/c/A8hdkbvqVu8
https://groups.google.com/g/comp.protocols.time.ntp/c/P3rGEkoTKX8
https://groups.google.com/g/comp.text.tex/c/us1DD8JWUOc
https://groups.google.com/g/alt.video.dvd.software/c/Xb6CG4XJZOA
https://groups.google.com/g/comp.cad.cadence/c/iNh5eMYYItY
https://groups.google.com/g/comp.os.vms/c/CLGDYKGHlNo
https://groups.google.com/g/comp.protocols.time.ntp/c/6GMgBlrBR4k
https://groups.google.com/g/volt-movies/c/7VlON1RwtrA
https://groups.google.com/g/volt-movies/c/czecPgdUZxY
https://groups.google.com/g/volt-movies/c/aAGlOzScGr0
https://groups.google.com/g/volt-movies/c/bPGFHQUhMds
https://groups.google.com/g/volt-movies/c/wA8WBIu9aB4
https://groups.google.com/g/volt-movies/c/EJiWpeMcW1Q
https://groups.google.com/g/volt-movies/c/CGTUqbaF2rw
https://groups.google.com/g/volt-movies/c/fu6UqbdEQQc
https://groups.google.com/g/comp.cad.cadence/c/bntfv88vpiw
https://groups.google.com/g/comp.protocols.time.ntp/c/EPB01uXJgo
https://groups.google.com/g/comp.os.vms/c/8QhChxUP4tY
https://groups.google.com/g/alt.video.dvd.software/c/4pRrG3ld3Xk
https://groups.google.com/g/comp.cad.cadence/c/dLavw6zzjVM
https://groups.google.com/g/comp.protocols.time.ntp/c/FhLNPP9IPEA
https://groups.google.com/g/comp.os.vms/c/LekAJ0xTEII
https://groups.google.com/g/alt.video.dvd.software/c/ri6c55yWq5M
https://groups.google.com/g/comp.cad.cadence/c/tQjKaVRXGnU
https://groups.google.com/g/comp.protocols.time.ntp/c/oca3VFuM008
https://groups.google.com/g/comp.os.vms/c/gn_iJp03hv8
https://groups.google.com/g/alt.video.dvd.software/c/jy9jp41ypVM
https://groups.google.com/g/comp.text.tex/c/KmlBehTH2mA
https://groups.google.com/g/movies-cntr2023/c/oP4zxauDKc4
https://groups.google.com/g/movies-cntr2023/c/HdF52UIETss
https://groups.google.com/g/movies-cntr2023/c/nC6FQ53CB7k
https://groups.google.com/g/movies-cntr2023/c/XaIhknm79L8
https://groups.google.com/g/movies-cntr2023/c/jOYmR1Ghius
https://groups.google.com/g/movies-cntr2023/c/8IVMXB_tRrg
https://groups.google.com/g/movies-cntr2023/c/GnPcg-fTwy0
https://groups.google.com/g/movies-cntr2023/c/1CWZch4XZEU
https://groups.google.com/g/movies-cntr2023/c/FTVWflY1FDE
https://groups.google.com/g/movies-cntr2023/c/a1Fiuq2h7Aw
https://groups.google.com/g/comp.cad.cadence/c/jShckg01uv0
https://groups.google.com/g/comp.protocols.time.ntp/c/9YnzEBCAl1M
https://groups.google.com/g/comp.os.vms/c/aDbsAKRjpkU
https://groups.google.com/g/alt.video.dvd.software/c/4LT1BHVLI_g
https://groups.google.com/g/comp.text.tex/c/zIcmWRTIGLg
https://groups.google.com/g/comp.cad.cadence/c/niFWZSuYzo0
https://groups.google.com/g/comp.protocols.time.ntp/c/8Mxn47xOq8E
https://groups.google.com/g/comp.os.vms/c/SBvT-qDS_FM
https://groups.google.com/g/alt.video.dvd.software/c/uEhO-knZD8
https://groups.google.com/g/comp.text.tex/c/6S8N7JXl-I
https://groups.google.com/g/comp.protocols.time.ntp/c/KhVS9bkVmw4
https://groups.google.com/g/comp.cad.cadence/c/ItIz8RjsFrY
https://groups.google.com/g/comp.protocols.time.ntp/c/jMmvM8Q7gBk
https://groups.google.com/g/comp.os.vms/c/XvJUURmtrtg
https://groups.google.com/g/alt.video.dvd.software/c/34PgQy1cllM
https://groups.google.com/g/comp.text.tex/c/zasLvLcUto
https://groups.google.com/g/one-movies-free/c/po4oCnbGVkY
https://groups.google.com/g/one-movies-free/c/3GDIFsfFQlE
https://groups.google.com/g/one-movies-free/c/YJZ4dDS2QU
https://groups.google.com/g/one-movies-free/c/RZ53AOPNR9A
https://groups.google.com/g/one-movies-free/c/AuCqipSHziQ
https://groups.google.com/g/one-movies-free/c/yxIy38G6sWM
https://groups.google.com/g/one-movies-free/c/qMrtj0UkrjM
https://groups.google.com/g/one-movies-free/c/soVtruJO93c
https://groups.google.com/g/one-movies-free/c/EpdWxcZNqbg
https://on.soundcloud.com/MDhkg
https://on.soundcloud.com/SEBX4
https://on.soundcloud.com/biY6n
https://on.soundcloud.com/6HG3L
https://paiza.io/projects/TGKbntUmwYzJEBjXFd9P1Q
https://film-2.ck.page/5f15ee4716
https://baskadia.com/post/wqf8
https://baskadia.com/post/xruc
https://baskadia.com/post/xsx1
https://baskadia.com/post/xtn5
https://baskadia.com/post/xu4m
https://sites.google.com/view/2-the-marvels-20231080p/home
https://gamma.app/public/4-Expend4bles-2023HD-c2l7cbj30pzqag3
https://gamma.app/public/4-20231080P-6h9fdcn5qm5086h
https://gamma.app/public/4-Expend4bles-2023-HD-1080P-946z0sgj9e5gpyu
https://gamma.app/public/2-20231080P-td0fcwyixtx7chp
https://gamma.app/public/2-The-Marvels-20231080Phd-zaml9jt2vlz1ioq
https://gamma.app/public/2023—io5fk4e9ppp3s11
https://gamma.app/public/-20231080P-yl54c82c9n2mkbp
https://gamma.app/public/-2023-bwh84njct0w0kos
https://gamma.app/public/20231080P-hvto1seqv6le2uo
https://gamma.app/public/—-2023—1zouz4n4bdcshkm
https://gamma.app/public/Five-Nights-at-Freddys-Hd-20231080p4K-ut08hg0g8ds6tnq
https://gamma.app/public/-Five-Nights-at-Freddys2023-HD-2d9no26kmwagukv
https://gamma.app/public/-2023HD-1080p-33q38t8ldadhn3f
https://gamma.app/public/-2023-1080P-ft7qgwuofz36ltk
https://gamma.app/public/-2023-10804K-bg51o2e01l76d1u
https://gamma.app/public/-2023HD-jo9nh3v3xv3svzk
https://gamma.app/public/-2023—9i2zacwowx3wcl0
https://gamma.app/public/3-2023-HD—ad0xogei5lunf2p
https://4k.playhdmovie.co
https://4k-watch.playhdmovie.xyz
https://nets-flix.xyz
https://www.zola.com/wedding/my-dear-gangster-oppa-ep5-thai
https://www.zola.com/wedding/playboyy-the-series-ep2
https://www.zola.com/wedding/love-senior-ep3
https://www.zola.com/wedding/vip-ep14-thai
https://gamma.app/public/-EP5-FULLHD—9394ajbvz5wcq3a
https://gamma.app/public/-EP2-FULLHD—hf9unu0za4qtpi0
https://gamma.app/public/-EP3-FULLHD—w29jlthff2kf2vx
https://gamma.app/public/-VIP-EP13-HD—71t25oc7p9fikfs
https://simplified.com/docs/p/vip-ep14-thai-2e1c6f44-8829-4f97-875b-9f93be4b7ca3
https://simplified.com/docs/p/ep16-16-fullhd-bbab96d6-8836-410b-89ca-9a6cda0bad3b
https://thai-bl-playboyy-the-series-ep2.unicornplatform.page/
https://www.scoop.it/topic/ep-3-full-hd
https://www.scoop.it/topic/vip-ep-13-hd
https://groups.google.com/g/comp.text.tex/c/7zQkpjgbjt4
https://groups.google.com/g/comp.text.tex/c/gvSBGkcr5s4
https://groups.google.com/g/comp.text.tex/c/t-FuoPzL38A
https://groups.google.com/g/comp.text.tex/c/8vVFBNY8x_E
https://groups.google.com/g/comp.text.tex/c/jIc7K-znFbU
https://groups.google.com/g/comp.os.vms/c/cxgt-LsJp1I
https://groups.google.com/g/comp.os.vms/c/Uk5TluvixtY
https://groups.google.com/g/comp.os.vms/c/2tRB_33Gr7o
https://groups.google.com/g/comp.os.vms/c/qxkVe40jaT8
https://groups.google.com/g/comp.os.vms/c/VdLq8YRL8gU
https://groups.google.com/g/comp.os.vms/c/nw1gTEO0N8U
https://groups.google.com/g/comp.os.vms/c/cCpb9EpJe0
https://groups.google.com/g/comp.os.vms/c/dwTDrpRKV78
https://groups.google.com/g/comp.os.vms/c/2_F14bCEJ-E
https://groups.google.com/g/comp.os.vms/c/KKPEg-ELlFk
https://groups.google.com/g/alt.video.dvd.software/c/CTfyFuLVPow
https://groups.google.com/g/alt.video.dvd.software/c/75HxxItPVMY
https://groups.google.com/g/alt.video.dvd.software/c/p-9nWRFmsd8
https://groups.google.com/g/alt.video.dvd.software/c/X5fg0K53GUM
https://groups.google.com/g/alt.video.dvd.software/c/9OGNKMcJ9FU
https://groups.google.com/g/comp.cad.cadence/c/9mv3tatcld0
https://groups.google.com/g/comp.cad.cadence/c/4mjSXPcBY2w
https://groups.google.com/g/comp.cad.cadence/c/QVhShNIAheo
https://groups.google.com/g/comp.cad.cadence/c/rnFu4Th2Xc0
https://groups.google.com/g/comp.cad.cadence/c/ZOJv_HT18LM
https://groups.google.com/g/mozilla.dev.platform/c/gLAfR443iU
https://groups.google.com/g/mozilla.dev.platform/c/9ambyTyTbsw
https://groups.google.com/g/mozilla.dev.platform/c/E6kAwtGHIUo
https://groups.google.com/g/mozilla.dev.platform/c/VV4V0YykFuY
https://groups.google.com/g/mozilla.dev.platform/c/LkPFh5WrREg