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://bobacot.hippovideo.io/page/—-2023—tee-yod—qhd
https://github.com/2024-UHD-THAI
https://github.com/2023-TeeYod-UHD
https://teeyod.formaloo.co/eb9beb
https://www.betterunite.com/teeyodhdthai-teeyod2023qhd
https://bash.social/e/pk9OEwdXFhC0
https://plusone.to/2023-teeyod-qhd
https://shapo.io/wall-of-love/3ce0ae6175
https://shapo.io/wall-of-love/60be76b1b1
https://app.aplos.com/aws/events/teeyod_2023_qhd
https://my.eventsframe.com/event/3a7dc57b-9d41-41b0-af0a-980557b591bb
https://testimonial.to/%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-%E0%B8%98%E0%B8%B5%E0%B9%88%E0%B8%AB%E0%B8%A2%E0%B8%94-2023-%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-teeyod-%E0%B8%A0%E0%B8%B2%E0%B8%9E%E0%B8%8A%E0%B8%B1%E0%B8%94%E0%B9%84%E0%B8%A1%E0%B9%88%E0%B8%81%E0%B8%A3%E0%B8%B0%E0%B8%95%E0%B8%B8%E0%B8%81-uhd-1080p2/all
https://bento.me/tolstoukhova1980yakogamescom
https://bento.me/-exhuma-2024hd-1080p
https://bento.me/exhuma20241080pzhtw
https://bento.me/tgray1yakogamescom
https://bento.me/primo84akagilivingcom
https://bento.me/superjoakagilivingcom
https://bento.me/shainanobleavuedycom
https://bento.me/ver-kingdom-of-the-planet-of-the-apes-pelicula-completa
https://bento.me/cuevana3-ver-el-reino-del-planeta-de-los-simios-2024
https://bento.me/hd-pelisplus-el-reino-del-planeta-de-los-simios
https://bento.me/el-reino-del-planeta-de-los-simios—-pelicula-2024
https://bento.me/el-reino-del-planeta-de-los-simios—-cuevana-3
https://bento.me/pelisplus-ver-godzilla-y-kong-el-nuevo-imperio-2024-pelicula-online-en-espanol-y-latino
https://bento.me/cuevana-3-ver-godzilla-y-kong-el-nuevo-imperio-pelicula-completa-en-espanol-para-siempre
https://bento.me/godzilla-y-kong-elnuevo-imperio-pelicula-completa
https://bento.me/descargar-pelicula-completa
https://bento.me/cuevana3-ver-dune-parte-dos-2024-completa-espanol-latin
https://bento.me/ver-dune-parte-2-2024-online-en-espanol-y-latino
https://bento.me/ver-dune-2-pelicula-2024-online
https://bento.me/dune-parte-dos-peliculacompleta-espanol-y-latino
https://bento.me/cuevana3-ver-dune-parte-dos-2024completa-espanol-latino
https://baskadia.com/post/6rxdq
https://baskadia.com/post/6727s
https://baskadia.com/post/6rxbf
https://pastelink.net/0qdbdr9x
https://pastelink.net/rkg5og0m
https://pastelink.net/4e6yylqw
https://pastelink.net/i0l61ypr
https://pastelink.net/5c4faxxi
https://pastelink.net/dj08ntl9
https://pastelink.net/94kv4alq
https://nets-flix.xyz
https://open.firstory.me/story/cluxkhojd0skg01uj32w39lb0
https://open.firstory.me/user/cluxkx1kf0rdp01va5q0i126l
https://open.firstory.me/user/cluxl11ty0sm601ujagrh3ar5
https://open.firstory.me/user/cluxlil5z0n9401vv7jbr4iqj
https://open.firstory.me/user/cluxlyzy50na801vvhykt886o
https://open.firstory.me/user/cluxm5k9q0sqa01ujbvfbc82n
https://open.firstory.me/user/cluxm9b0w0rg701vad8aa5sxc
https://open.firstory.me/user/cluxmeruu0nbt01vvfqnuabvy
https://open.firstory.me/user/cluxmp3pa000i01vvg89779ve
https://open.firstory.me/user/cluxmzg660rhp01vaf8dt9wbe
https://open.firstory.me/user/cluxn2h400nd301vva6cy6tm3
https://open.firstory.me/user/cluxn60zu0nd401vv0iayfe6s
https://open.firstory.me/user/cluxnpx5m0stz01uj3787cqwl
https://open.firstory.me/user/cluxnsqd80rjq01va4waca7hp
https://open.firstory.me/user/cluxnxfka0nf901vv59es256n
https://www.senscritique.com/liste/CUEVANA3_Dune_2Dune_Parte_Dos_2024_or_Completa_4K_SubEspanol/3817450
https://www.senscritique.com/liste/CUEVANA3_Fabricante_de_lagrimas_2024_or_Completa_4K_SubEspanol/3817451
https://www.senscritique.com/liste/CUEVANA3_Kung_Fu_Panda_4_2024_or_Completa_4K_SubEspanol/3817453
https://www.senscritique.com/liste/CUEVANA3_Godzilla_y_Kong_El_nuevo_imperio_2024_or_Completa_4K_SubEspanol/3817455
https://www.senscritique.com/liste/CUEVANA3_Millers_Girl_2024_or_Completa_4K_SubEspanol/3817457
https://www.senscritique.com/liste/CUEVANA3_Cualquiera_menos_tu_2024_or_Completa_4K_SubEspanol/3817459
https://www.senscritique.com/liste/CUEVANA3_Madame_Web_2024_or_Completa_4K_SubEspanol/3817461
https://www.senscritique.com/liste/CUEVANA3_La_idea_de_tenerte_2024_or_Completa_4K_SubEspanol/3817462
https://www.senscritique.com/liste/CUEVANA3VER_Godzilla_y_Kong_El_nuevo_imperio_2024_PELICULA_COMPLETA_EN_ESPANOL_Y_LATINO/3817464
https://www.senscritique.com/liste/PELISPLUSVer_Godzilla_y_Kong_El_nuevo_imperio_Pelicula_Completa_Online_en_Espanol_y_Latino/3817465
https://github.com/lahn-mah-thaifree-online
https://community.oneplus.com/thread/1573368973162971140
https://www.betterunite.com/lahn-mah-thai-online-123-2024
https://www.betterunite.com/lahn-mah-thai-online-2024qhd
https://tiles.bio/lahnmahthaionline
https://testimonial.to/%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-%E0%B8%AB%E0%B8%A5%E0%B8%B2%E0%B8%99-%E0%B8%A1%E0%B9%88%E0%B8%B2-%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%87-123-%E0%B8%8B%E0%B8%B9%E0%B8%A1-%E0%B8%9E%E0%B8%B2%E0%B8%81%E0%B8%A2%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2/all
https://shapo.io/wall-of-love/3ce0ae6175
https://shapo.io/wall-of-love/60be76b1b1
https://vocalvideo.com/c/teeyodhdthai
https://plusone.to/-’teeyod-uhd
https://plusone.to/++-2-(2024)-godzilla-x-kong-2-hd
https://github.com/2023-TeeYod-UHD
https://biyo.page/p/godzillaxkongthenewempirehdthai
https://biyo.page/p/lahnmahfullhdthai
https://testimonial.to/%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2-%E0%B8%98%E0%B8%B5%E0%B9%88%E0%B8%AB%E0%B8%A2%E0%B8%94-2023-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%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-teeyod-%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%9F%E0%B8%A3%E0%B8%B5-uhd/all
https://testimonial.to/%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-%E0%B8%81%E0%B9%87%E0%B8%AD%E0%B8%94%E0%B8%8B%E0%B8%B4%E0%B8%A5%E0%B8%A5%E0%B9%88%E0%B8%B2%E0%B8%9B%E0%B8%B0%E0%B8%97%E0%B8%B0%E0%B8%84%E0%B8%AD%E0%B8%87-2-%E0%B8%AD%E0%B8%B2%E0%B8%93%E0%B8%B2%E0%B8%88%E0%B8%B1%E0%B8%81%E0%B8%A3%E0%B9%83%E0%B8%AB%E0%B8%A1%E0%B9%88-2024-%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B9%83%E0%B8%AB%E0%B8%A1%E0%B9%88-godzilla-x-kong-2-%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%9F%E0%B8%A3%E0%B8%B5-uhd/all