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

5259 comments

Your comment was posted successfully! Thank you!

  • https://www.artequity.org/group/artequity-org-group/discussion/dfbfc99f-8515-4881-be3f-f42588300697
    https://www.artequity.org/group/artequity-org-group/discussion/067bbc54-2168-4dbb-942b-01213d2cd43e
    https://www.artequity.org/group/artequity-org-group/discussion/77a4f331-fc05-48f8-9db1-b3c9b7938de5
    https://www.artequity.org/group/artequity-org-group/discussion/982bf051-c75f-4da6-876b-8283be395630
    https://www.artequity.org/group/artequity-org-group/discussion/8a3521b9-d1a0-4fd0-bda9-aee1e4b8c4a5
    https://www.artequity.org/group/artequity-org-group/discussion/37b73c90-76ae-4807-818a-3128241f9d7d
    https://www.artequity.org/group/artequity-org-group/discussion/a528781f-4f55-46d2-a8ad-2eddf97aa1e9
    https://www.artequity.org/group/artequity-org-group/discussion/628bfa08-8f87-452e-8b97-6f093c681a98
    https://www.artequity.org/group/artequity-org-group/discussion/d9bd5a17-2cb2-46aa-b875-5fd42c20e584
    https://www.artequity.org/group/artequity-org-group/discussion/0109d7aa-96db-46fb-8575-32bdaf4a0672
    https://www.artequity.org/group/artequity-org-group/discussion/0377ac94-0a2b-4427-98bf-6b899d6d1b41
    https://www.artequity.org/group/artequity-org-group/discussion/99378b1e-69af-40d7-adb4-72765e97f83c
    https://www.artequity.org/group/artequity-org-group/discussion/c570c3d1-f3e2-4a30-bd5e-99f37115104e
    https://www.artequity.org/group/artequity-org-group/discussion/a5901d5d-f106-44f0-90c2-f197511e8642
    https://www.artequity.org/group/artequity-org-group/discussion/87caa4a6-26d4-4b86-966e-a8ed923a8817
    https://www.artequity.org/group/artequity-org-group/discussion/7f80e314-b191-4cc2-9384-c0aa10313354
    https://www.artequity.org/group/artequity-org-group/discussion/f65e79a2-f400-4568-9750-ce3520f1b1d2
    https://www.artequity.org/group/artequity-org-group/discussion/46b8b40e-0f82-4a31-91c7-6f978ee0388e
    https://www.artequity.org/group/artequity-org-group/discussion/6e4edd06-234d-4624-a7af-6bf5f865cfb3
    https://www.artequity.org/group/artequity-org-group/discussion/d242f880-49b7-47f0-a279-fb2fd12fd612
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/d5f55cbb-c0f6-42a7-8fbd-2d3c6d07cd4d
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/ea118659-ee70-464e-8220-14b940f120bd
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/a66e7d0f-0a01-431e-a435-d3c0d5742707
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/f0b7cce0-e282-4d40-bbab-5959f10ef958
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/70785769-9a58-4e5c-a7fe-7168fec790f3
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/648909d1-3fe7-4739-831d-66dd04185d7d
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/d641ca6a-9c25-42df-b1e4-fdb2f1247cc5
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/b8f06834-2b4d-404d-9a1e-ee3583554adf
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/e902c988-bc65-4279-8179-0f86fbed37cf
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/4e3f8aa0-f30d-49e5-bedf-28972bf811da
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/b6fc0b9e-9dfd-48e6-beb4-37299621c63b
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/753f7d6d-1524-470f-945b-6c97307f428e
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/ac495b13-8ebb-41c1-bafd-f7b19df939d9
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/96e4fc31-47fb-47c0-877b-c721380dc013
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/2e103ec5-f254-4d72-8349-80364b56eff6
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/0a2993ab-149c-4299-bde3-1c7f7d7bda95
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/c728afa9-0021-4c9e-bb34-4110c684b083
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/b259f6a8-56cb-4fc3-b218-92fb4b42e004
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/4abdabf6-6b9e-4915-994e-c3b2443f758a
    https://www.blackgolfdirectory.com/group/blackgolddirectory-group/discussion/da72cd28-6735-4514-ac9a-b79be73cf09a
    https://trailblazer.me/id/creativedestructionfree5kstarcoinsgeneratornoverification
    https://trailblazer.me/id/creativedestructionfreeupdatedstarcoinsgeneratorfreetools
    https://trailblazer.me/id/getcreativedestructionfreediamondsgeneratornoverify
    https://trailblazer.me/id/creativedestructionfreeunlimitedgoldgeneratornoverification
    https://trailblazer.me/id/workingcreativedestructionfreediamondsgenerator2023
    https://trailblazer.me/id/csrracing2freecashgeneratornohumanverification
    https://trailblazer.me/id/csrracing2freeupdatedcashgeneratorfreetools
    https://trailblazer.me/id/getcsrracing2freegoldgeneratornoverification2023
    https://trailblazer.me/id/csrracing2freeunlimitedcashgeneratornosurvey
    https://trailblazer.me/id/csrracing2freegoldgeneratornohumansurvey2023
    https://www.pastery.net/xskpkf/
    https://notes.io/qL13R
    https://rextester.com/LSNH49376
    https://pasteio.com/x7AtusWzOQ29
    https://pastelink.net/mh741a1v
    https://paiza.io/projects/d8jcg6TOBZg7aTykkSQMzA
    https://ide.geeksforgeeks.org/online-c-compiler/29aee2fb-bc0b-4203-9fdd-39099d065198
    https://paste.firnsy.com/paste/jfqsCodYwuU
    https://paste.enginehub.org/yVltdXC-z
    https://jsfiddle.net/v7nz91L3/
    https://paste.ee/p/I9zYW
    https://yamcode.com/csr-44294

    CSR RACING

  • https://bookwhen.com/lassora/e/ev-sllv-20250314100000
    https://bookwhen.com/lassora/e/ev-snab-20250314100000
    https://bookwhen.com/lassora/e/ev-sllv-20250314100000
    https://bookwhen.com/lassora/e/ev-snab-20250314100000
    https://bookwhen.com/bnsteps/e/ev-sd6n-20250314100000
    https://bookwhen.com/bnsteps/e/ev-s7pr-20250314100000
    https://bookwhen.com/bnsteps/e/ev-sw64-20250314100000
    https://bookwhen.com/bnsteps/e/ev-sws5-20250314100000
    https://bookwhen.com/bnstepssa/e/ev-szqt-20250314100000
    https://bookwhen.com/bnstepssa/e/ev-s3dd-20250314100000
    https://bookwhen.com/calmpros/e/ev-sf5b-20250314100000
    https://bookwhen.com/calmpros/e/ev-sp1e-20250314100000
    https://bookwhen.com/lassorafo/e/ev-srnw-20250314100000
    https://bookwhen.com/lassorafo/e/ev-skov-20250314100000
    https://bookwhen.com/payposs/e/ev-shl7-20250314100000
    https://bookwhen.com/payposs/e/ev-sbdg-20250314100000
    https://bookwhen.com/payposs/e/ev-sv9c-20250314100000
    https://bookwhen.com/payposs/e/ev-s3xg-20250314100000
    https://bookwhen.com/oziere/e/ev-s4zs-20250314100000
    https://bookwhen.com/oziere/e/ev-sx5a-20250314100000
    https://medium.com/pdslh1/indexxx-6e7cbe14c7c6 https://pastelink.net/2lritkk6 https://foro.ribbon.es/topic/61778/indexx https://yamcode.com/aldymeyad07-17 https://paste.toolforge.org/view/6f005bb3 https://forum.thecodingcolosseum.com/topic/44677/indexx https://anonpaste.com/share/12ee12a90f https://mastodon.social/Gaspool/114121266491433241
    https://profile.hatena.ne.jp/aldymeyad07/profile
    https://etextpad.com/w4mhfwggk4
    https://healingxchange.ning.com/photo/albums/google-index-338
    https://hackmd.io/@aldymeyad07/BkYpTDOjkl
    https://justpaste.it/hj4ht
    https://rentry.co/hiigi8c9

    indexx

  • https://old.bitchute.com/channel/d5tfNKCsgwaR/
    https://old.bitchute.com/video/4cnE6bl8KXS9/
    https://old.bitchute.com/video/6FoSFJcc7kyn/
    https://old.bitchute.com/video/MPSOJGaBvAwe/
    https://old.bitchute.com/video/Jvg3ZB5fnm6s/
    https://old.bitchute.com/channel/R0aU5q0I5bZZ/
    https://old.bitchute.com/video/PHNCqTQcjl1L/
    https://old.bitchute.com/video/AvHKykFfxvur/
    https://old.bitchute.com/video/rD88aQWQf0Y5/
    https://old.bitchute.com/video/qTwxCgPPoaNZ/
    https://old.bitchute.com/video/Zlv3UlPoVC51/
    https://hackmd.io/@movietime/HJqRVhOiyg
    https://chobaolam.vn/threads/ti7o8goggsd.611700/
    http://www.limesucks.com/thread/ti7o8goggsd/
    http://www.fellnasen-service.de/index.php?thread/483685-ti7o8goggsd/
    https://jsbin.com/ribadejemo/edit?html,output
    https://jsfiddle.net/L6ac8p1g/
    https://paiza.io/projects/IP1ionGorCM15uDiQixjmg?language=php
    https://snippet.host/gkaobh
    https://pastebin.com/vHSVCjP8
    https://glot.io/snippets/h59ixacq57
    https://www.pastery.net/tkeevu/
    https://paste.thezomg.com/298693/71292174/
    https://paste.chapril.org/?868aac5cfac2866c#2hmJoQpHfqK9jbaQTr7DXE7HogDhFTKzGD1zM6Jx6Fry
    https://paste.intergen.online/view/3b2a2375
    https://ctxt.io/2/AAB4acfYEw
    https://justpaste.it/hta56
    https://rextester.com/CRL71299
    https://anonpaste.com/share/ti7o8goggsd-8e794fd017
    https://paste.centos.org/view/9899cd4a
    https://telegra.ph/ti7o8goggsd-03-07
    https://notes.io/wL1jY

    ti7o8goggsd

  • https://old.bitchute.com/video/swkMFy7D3QCn/
    https://old.bitchute.com/video/3YAXp0EW0Zzp/
    https://old.bitchute.com/video/MxjCeigduv33/
    https://old.bitchute.com/video/1yZhTYK2gCck/
    https://old.bitchute.com/video/Sr6bw9Zk10QI/
    https://old.bitchute.com/video/eZhyoiRXVUwR/
    https://old.bitchute.com/video/jFGgjavSHREO/
    https://old.bitchute.com/video/ZkkRuUEExmjO/
    https://old.bitchute.com/video/OT4FBdbzCwPQ/
    https://old.bitchute.com/video/gy1a8tZPTIVr/
    https://old.bitchute.com/video/N4jXP2JNdQnB/
    https://old.bitchute.com/video/s1mOTvZpDbyF/
    https://old.bitchute.com/video/Z5L94RLSkzLD/
    https://old.bitchute.com/video/42BKEC8XwQ0t/
    https://old.bitchute.com/video/jjx2QzUrpxEF/
    https://old.bitchute.com/video/gIruBcGdyQaK/
    https://old.bitchute.com/video/Tr8lJoHDUlIq/
    https://old.bitchute.com/video/CXidbtF3wnrJ/
    https://old.bitchute.com/video/WyHiDt0WPAzH/
    https://old.bitchute.com/video/UsnSWJXDUcan/
    https://old.bitchute.com/video/IVsuhCAH1f69/
    https://old.bitchute.com/video/GeTfYJW9VkRv/
    http://www.fellnasen-service.de/index.php?thread/483545-vergoven/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.694667.0
    https://healingxchange.ning.com/profiles/blogs/vergoven
    https://glot.io/snippets/h59h312nxf
    https://paste.feed-the-beast.com/view/328aa6bb
    https://paiza.io/projects/al0BaK-S2RVIZFUC0QqIVw
    https://jsbin.com/huyateqeni/edit?html,output
    https://wokwi.com/projects/424787046061384705
    https://pastebin.com/8xPKQBx6
    https://pastelink.net/1ea6g2w7
    https://telegra.ph/Vergoven-03-07
    https://etextpad.com/ajjkizcaaq
    https://www.wowace.com/paste/abb8acc4
    https://pastecode.io/s/ydm85u6z
    https://www.pastery.net/znryrf/
    https://paste.centos.org/view/feadec5d
    https://controlc.com/91f3f652
    https://onlinegdb.com/5SJfvUabM
    https://jsbin.com/tugepedebi/edit?html,css,js,console,output
    https://paiza.io/projects/2ZMfEywwMWn0a5H7lyBbQA
    https://imgur.com/gallery/vergoven-dr2HFuX
    https://forum.thecodingcolosseum.com/topic/44711/vergoven
    https://foro.ribbon.es/topic/61813/vergoven
    https://app.daily.dev/posts/vergoven-0n7hkketo
    https://updownradar.com/status/Simpcity.su

    zaza

  • https://old.bitchute.com/video/2xyR9TxYSUSa/
    https://old.bitchute.com/video/viVNVH6x0K7h/
    https://old.bitchute.com/video/u5Fh82gQzqxY/
    https://old.bitchute.com/video/Qrh3vhLHSkBk/
    https://www.tokyvideo.com/video/watch-ne-zha-2-2025-fullmovie-free-online-on-123movie
    https://www.tokyvideo.com/video/watch-dog-man-2025-fullmovie-free-online-english
    https://www.tokyvideo.com/video/watch-dog-man-2025-fullmovie-free-hd-online-on-123movie
    https://www.tokyvideo.com/video/watch-love-hurts-2025-fullmovie-free-online-on-123movies
    https://www.tokyvideo.com/video/the-monkey-2025-fullmovie-hd
    https://www.tokyvideo.com/video/my-dead-friend-zoe-2025-fullmovies-hd
    https://www.tokyvideo.com/video/my-fault-london-2025-fullmovie-hd
    https://www.tokyvideo.com/video/watch-mickey-17-2025-fullmovie-free-online-on-123movie
    https://www.tokyvideo.com/video/watch-captain-america-brave-new-world-2025-fullmovie-free-online-on-123movie
    https://www.tokyvideo.com/video/watch-the-gorge-2025-fullmovie-free-online-on-123movie
    https://jsbin.com/gehevazipu/edit?html,output
    https://jsfiddle.net/Lot9as7h/
    https://paiza.io/projects/Gvo-PB5bmXEvmY4ivY6pQg?language=php
    https://snippet.host/bahfgc
    https://pastebin.com/tEaEifhi
    https://glot.io/snippets/h59ecy848i
    https://paste.feed-the-beast.com/view/9883f448
    https://paste.vpsfree.cz/dD3vq7uj
    https://paste.enginehub.org/uy2q1HlYX
    https://www.pastery.net/zcjtqj/
    https://paste.gd/YPGOVEL4
    https://paste.laravel.io/95a48f9f-da92-4fb6-9ee3-1f6542387a1b
    https://paste.thezomg.com/298665/13614151/
    https://paste.chapril.org/?5c5ba26a5ecc3d15#9EoxMQQbbv8ArrCmB21xftS1fXx74HnJYFitDJB8UgVv
    https://paste.intergen.online/view/367ef3b1
    https://ctxt.io/2/AAB40dxlEg
    https://justpaste.it/fh566
    https://notes.io/wLm8h
    https://rextester.com/CKGAH78051
    https://anonpaste.com/share/00d8ace9d8
    https://paste.centos.org/view/1e96091b#9usNiPr2XSbZrCQ3wpdYowg7t8DduDjc
    https://telegra.ph/asgsg-03-07

    sshdh

  • https://old.bitchute.com/video/ZkkRuUEExmjO/
    https://old.bitchute.com/video/OT4FBdbzCwPQ/
    https://old.bitchute.com/video/gy1a8tZPTIVr/
    https://old.bitchute.com/video/N4jXP2JNdQnB/
    https://old.bitchute.com/video/s1mOTvZpDbyF/
    http://www.fellnasen-service.de/index.php?thread/482699-babacoot/
    https://healingxchange.ning.com/profiles/blogs/babacoot
    https://glot.io/snippets/h59crxsaet
    https://paste.feed-the-beast.com/view/e110b7fa
    https://paiza.io/projects/0gK_x5qqTz5LTxPakxo5ig
    https://jsbin.com/coyokeqoke/edit?html,output
    https://wokwi.com/projects/424777598986882049
    https://pastebin.com/vSj9GMV5
    https://pastelink.net/tjs33uow
    https://telegra.ph/babacoot-03-07
    https://etextpad.com/svyhomkf6i
    https://www.wowace.com/paste/eae770cd
    https://pastecode.io/s/gcs2axfv
    https://www.pastery.net/teumfz/
    https://paste.centos.org/view/9825da46
    https://controlc.com/9e500d01
    https://onlinegdb.com/Uq2H3Cm0K5
    https://jsbin.com/dodorikiso/edit?html,css,js,console,output
    https://paiza.io/projects/lFAyZ9_iEi4CpqiEeZ2yaQ
    https://imgur.com/gallery/babacoot-mtNixkc
    https://forum.thecodingcolosseum.com/topic/44700/babacoot
    https://foro.ribbon.es/topic/61802/babacoot
    https://app.daily.dev/posts/babacoot-gbcrvhcy3
    https://updownradar.com/status/Simpcity.su

    https://old.bitchute.com/video/Z5L94RLSkzLD/
    https://old.bitchute.com/video/42BKEC8XwQ0t/
    https://old.bitchute.com/video/jjx2QzUrpxEF/
    https://old.bitchute.com/video/gIruBcGdyQaK/
    https://old.bitchute.com/video/Tr8lJoHDUlIq/
    https://old.bitchute.com/video/CXidbtF3wnrJ/
    https://old.bitchute.com/video/WyHiDt0WPAzH/
    https://old.bitchute.com/video/UsnSWJXDUcan/
    https://old.bitchute.com/video/IVsuhCAH1f69/
    https://old.bitchute.com/video/GeTfYJW9VkRv/

    zaza

Leave a comment

Back to New Posts