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://slashpage.com/migracion-unviajepatas-arriba
https://slashpage.com/vermigracionunviajepatasarriba
https://slashpage.com/migracionunviajepatasarriba
https://m.facebook.com/media/set/?set=a.1386852358627976
https://m.facebook.com/media/set/?set=a.1386852838627928
https://m.facebook.com/media/set/?set=a.1386853091961236
https://m.facebook.com/media/set/?set=a.2314265335427211
https://m.facebook.com/media/set/?set=a.2314265818760496
https://m.facebook.com/media/set/?set=a.2314268638760214
https://m.facebook.com/media/set/?set=a.2314269285426816
https://m.facebook.com/media/set/?set=a.2314269562093455
https://m.facebook.com/media/set/?set=a.2314269882093423
https://gamma.app/public/Priscilla-castellano-completa-jlo5c4o170yr03r
https://gamma.app/public/PELISPLUS-Priscilla-elicula-Completa-3-en-spanol-Y-LATINO-nline-3exqrm9yh82r9rw
https://gamma.app/public/PelisPlusVER-Priscilla-2023-PELICULA-COMPLETA-ONLINE-en-Espanol-y-m0e7kw04eftxqv8
https://taplink.cc/vercuevana3
https://bio.site/fullmoon
https://linktr.ee/aurelz993
https://linkr.bio/123streamorg
https://mez.ink/fullmoon
https://heylink.me/fullmoon123/
https://bio.link/irvingse
https://linki.ee/miuone
https://linksome.me/mimuone
https://solo.to/kimqueen
https://rentry.co/2kir3
https://pastelink.net/u4ov63n2
https://www.bankier.pl/forum/temat_gdfgdfgfdgsss,64174443.html
https://www.kikyus.net/t18563-topic#20014
https://plaza.rakuten.co.jp/aurelz/diary/202312280000/
https://bemorepanda.com/en/posts/1703772249-gaza-solidarity-city-in-united-arab-emirates-bans-new-years-fireworks
https://www.artstation.com/artwork/Zab3d0
https://www.deviantart.com/cefa11/art/Gaza-Solidarity-City-in-United-Arab-Emirates-Bans-1005901080
https://www.bluekoff.com/Webboard.aspx?m=viewpost&id=73278
https://followme.tribe.so/user/irvingsewell1
https://roggle-delivery.tribe.so/user/irvingsewell1
https://thankyou.tribe.so/user/irvingsewell1
https://community.thebatraanumerology.com/user/irvingsewell1
https://encartele.tribe.so/user/irvingsewell1
https://c.neronet-academy.com/user/irvingsewell1
https://club.vexanium.com/user/irvingsewell1
https://git.forum.ircam.fr/-/snippets/19547
https://lifeisfeudal.com/forum/new-year-2024-t98444/
https://marketing.ning.com/members/status/show?id=6773344%3AStatus%3A12446
https://www.click4r.com/posts/g/13814206/
https://www.mixily.com/event/3657192718330240028
https://kuula.co/post/51hh9
https://www.flokii.com/questions/view/5240/gaza-solidarity-city-in-united-arab-emirates-bans-new-year-039-s-firew
https://shareyoursocial.com/read-blog/34996
https://argueanything.com/thread/gaza-solidarity-city-in-united-arab-emirates-bans-new-years-fireworks/
https://muckrack.com/santa-claus-3/bio
https://aurelz993.cgsociety.org/profile
https://baskadia.com/post/21jr7
http://www.wmhelp.cz/html/modules.php?name=Forums&file=viewtopic&p=71938#71938
https://hackmd.io/oliveroar/HkILObjvT https://www.onfeetnation.com/profiles/blogs/dfgsdgfdgdf435345 https://healingxchange.ning.com/photo/albums/dfsdgdfgfdg https://webhitlist.com/forum/topics/dfsdfsdfg4534365 https://codepen.io/Ast-rix-and-Ob-lix-LEmpire-du-Milieu-film-complet/pen/KKEpmmM https://issuu.com/jpmorgan2024 https://cs.astronomy.com/members/muin/default.aspx http://www.shadowville.com/board/general-discussions/happy-new-year-2024#p601829 https://youdontneedwp.com/momo/gaza-solidarity-city-in-united-arab-emirates-bans-new-year-s-fireworks https://medium.com/yanto30215/gaza-solidarity-city-in-united-arab-emirates-bans-new-years-fireworks-c7d977dba147
https://oliveroar.hashnode.dev/gaza-solidarity-city-in-united-arab-emirates-bans-new-years-fireworks
https://groups.google.com/g/assistir—a-guerra-do-amanh-2021-filme-completo/c/Fz0Qqp7HcIk
https://gamma.app/public/Gaza-Solidarity-City-in-United-Arab-Emirates-Bans-New-Years-Firew-a3d875eg8k4nsuq
https://slashpage.com/migracion-unviajepatas-arriba
https://slashpage.com/vermigracionunviajepatasarriba
https://slashpage.com/migracionunviajepatasarriba
https://m.facebook.com/media/set/?set=a.1386852358627976
https://m.facebook.com/media/set/?set=a.1386852838627928
https://m.facebook.com/media/set/?set=a.1386853091961236
https://m.facebook.com/media/set/?set=a.2314265335427211
https://m.facebook.com/media/set/?set=a.2314265818760496
https://m.facebook.com/media/set/?set=a.2314268638760214
https://m.facebook.com/media/set/?set=a.2314269285426816
https://m.facebook.com/media/set/?set=a.2314269562093455
https://m.facebook.com/media/set/?set=a.2314269882093423
https://gamma.app/public/Priscilla-castellano-completa-jlo5c4o170yr03r
https://gamma.app/public/PELISPLUS-Priscilla-elicula-Completa-3-en-spanol-Y-LATINO-nline-3exqrm9yh82r9rw
https://gamma.app/public/PelisPlusVER-Priscilla-2023-PELICULA-COMPLETA-ONLINE-en-Espanol-y-m0e7kw04eftxqv8
https://taplink.cc/vercuevana3
https://bio.site/fullmoon
https://linktr.ee/aurelz993
https://linkr.bio/123streamorg
https://mez.ink/fullmoon
https://heylink.me/fullmoon123/
https://bio.link/irvingse
https://linki.ee/miuone
https://linksome.me/mimuone
https://solo.to/kimqueen
https://rentry.co/2kir3
https://pastelink.net/u4ov63n2
https://www.bankier.pl/forum/temat_gdfgdfgfdgsss,64174443.html
https://www.kikyus.net/t18563-topic#20014
https://plaza.rakuten.co.jp/aurelz/diary/202312280000/
https://bemorepanda.com/en/posts/1703772249-gaza-solidarity-city-in-united-arab-emirates-bans-new-years-fireworks
https://www.artstation.com/artwork/Zab3d0
https://www.deviantart.com/cefa11/art/Gaza-Solidarity-City-in-United-Arab-Emirates-Bans-1005901080
https://www.bluekoff.com/Webboard.aspx?m=viewpost&id=73278
https://followme.tribe.so/user/irvingsewell1
https://roggle-delivery.tribe.so/user/irvingsewell1
https://thankyou.tribe.so/user/irvingsewell1
https://community.thebatraanumerology.com/user/irvingsewell1
https://encartele.tribe.so/user/irvingsewell1
https://c.neronet-academy.com/user/irvingsewell1
https://club.vexanium.com/user/irvingsewell1
https://git.forum.ircam.fr/-/snippets/19547
https://lifeisfeudal.com/forum/new-year-2024-t98444/
https://marketing.ning.com/members/status/show?id=6773344%3AStatus%3A12446
https://www.click4r.com/posts/g/13814206/
https://www.mixily.com/event/3657192718330240028
https://kuula.co/post/51hh9
https://www.flokii.com/questions/view/5240/gaza-solidarity-city-in-united-arab-emirates-bans-new-year-039-s-firew
https://shareyoursocial.com/read-blog/34996
https://argueanything.com/thread/gaza-solidarity-city-in-united-arab-emirates-bans-new-years-fireworks/
https://muckrack.com/santa-claus-3/bio
https://aurelz993.cgsociety.org/profile
https://baskadia.com/post/21jr7
http://www.wmhelp.cz/html/modules.php?name=Forums&file=viewtopic&p=71938#71938
https://hackmd.io/oliveroar/HkILObjvT https://www.onfeetnation.com/profiles/blogs/dfgsdgfdgdf435345 https://healingxchange.ning.com/photo/albums/dfsdgdfgfdg https://webhitlist.com/forum/topics/dfsdfsdfg4534365 https://codepen.io/Ast-rix-and-Ob-lix-LEmpire-du-Milieu-film-complet/pen/KKEpmmM https://issuu.com/jpmorgan2024 https://cs.astronomy.com/members/muin/default.aspx http://www.shadowville.com/board/general-discussions/happy-new-year-2024#p601829 https://youdontneedwp.com/momo/gaza-solidarity-city-in-united-arab-emirates-bans-new-year-s-fireworks https://medium.com/yanto30215/gaza-solidarity-city-in-united-arab-emirates-bans-new-years-fireworks-c7d977dba147
https://oliveroar.hashnode.dev/gaza-solidarity-city-in-united-arab-emirates-bans-new-years-fireworks
https://groups.google.com/g/assistir—a-guerra-do-amanh-2021-filme-completo/c/Fz0Qqp7HcIk
https://gamma.app/public/Gaza-Solidarity-City-in-United-Arab-Emirates-Bans-New-Years-Firew-a3d875eg8k4nsuq
https://slashpage.com/fourskingstwo
https://slashpage.com/4kingspart2thaiimax
https://4kingspart2.snazzydocs.com/
https://4kings2thaiimax.newpage.im/
https://web.youli.io/u/4kingspart2
https://youli.io/t/4kingspart2/4kings2
https://teeyodthaihd.wiin.io/
https://teeyodthaihd.wiin.io/en/programs
https://4king2thaiimax.framer.website/
https://slashpage.com/teeyodimaxhd
https://slashpage.com/esarnzombie
https://teeyodthaihd.wiin.io/
https://teeyodthaihd.wiin.io/en/programs
https://esarnzombiehdthai.wiin.io/en/
https://esarnzombiehdthai.wiin.io/en/programs
https://4kings2.wiin.io/en
https://4kings2.wiin.io/en/programs
https://teeyodthai.snazzydocs.com/
https://majorcineplex.teeyodfullhd.talenteria.online/
https://esarnzombie.framer.website/
https://endlessjourney.framer.website/
https://gamma.app/public/EP6-6—df6pwgiv8os885z
https://gamma.app/public/Ep20-20-HD-UNCUT-6t4vihgfbeh2pcq
https://gamma.app/public/EP2-HD-FULLHD—5h6653mgchnc94g
https://gamma.app/public/Tell-Me-That-You-Love-Me-EP11-11—6lkl8d8h6amrdj3
https://gamma.app/public/Tell-Me-That-You-Love-Me-EP12-12—6l8v6gayps4iu8d
https://gamma.app/public/EP16-16-HD—j8t4qltgelzntfg
https://gamma.app/public/Ep1-1-Full-HD—xm7jdcauttut2d2
https://gamma.app/public/EP2-2-HD-FULLHD—qa1waf2fv1vdznd
https://gamma.app/public/EP3-3-HD-68tmsl9gs52cg23
https://gamma.app/public/EP4-4-HD-151li1n4vyryoi4