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://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
https://tinhte.vn/profile/2-full_-2024.3248098/
https://tinhte.vn/profile/2-hd-full_-2024.3248099/
https://tinhte.vn/profile/2.3248100/
https://tinhte.vn/profile/2-squid-game-2-hd1080p.3248101/
https://tinhte.vn/profile/2-2024-korea.3248136/
https://tinhte.vn/profile/2-2024-korean-seoul.3248142/
https://tinhte.vn/profile/2-2024-korean-hd.3248137/
https://tinhte.vn/profile/2-squid-game-2-2024.3248139/
https://tinhte.vn/profile/2-squid-game-2-hd1080p.3248192/
https://tinhte.vn/profile/2-2024-full-4k.3248193/
https://tinhte.vn/profile/voir-lamour-au-present-en-streaming-vf-vostfr.3248236/
https://tinhte.vn/profile/voir-lamour-au-present-en-streaming-vf-fr.3248237/
https://tinhte.vn/profile/voir-lamour-au-present-en-streaming-vf.3248238/
https://tinhte.vn/profile/voir-lamour-au-present-en-streaming-vf.3248239/
https://tinhte.vn/profile/nezd-online-better-man-2024-teljes-film-magyarul.3248394/
https://tinhte.vn/profile/hu-videa-better-man-teljes-film-magyarul-videa.3248387/
https://tinhte.vn/profile/videa-hu-better-man-2024-teljes-film-magyarul.3248389/
https://tinhte.vn/profile/videa-hu-better-man-teljes-film-magyarul-hd-2024.3248390/
https://groups.google.com/g/thaisubindexed
https://groups.google.com/g/thaisubindexed/c/OrF1EiG8i78
https://groups.google.com/g/thaisubindexed/c/zFUkEc6F1s
https://groups.google.com/g/thaisubindexed/c/n82zLzLIrQ
https://groups.google.com/g/thaisubindexed/c/2HAbt8jE-IA
https://groups.google.com/g/thaisubindexed/c/4HcFlm7s89A
https://groups.google.com/g/thaisubindexed/c/-0VEs21XFAI
https://paste.centos.org/view/8cdacc06
https://www.etextpad.com/th9p05vmqb
https://pastelink.net/0xi3x0hl
https://pastenote.net/link/jyzqq
https://paste.enginehub.org/iaZfwQ7ct
https://pastebin.com/Ay7xLm6R
https://paste.thezomg.com/267074/73522057/
https://snippet.host/izuskk
https://binshare.net/FWhJ9jNzOx940uKIVmEp
https://notes.io/wMJup
https://rentry.co/kuf2frsq
https://tech.io/snippet/SuLBrWM
https://jsitor.com/80tUdfQMZS
https://privatebin.net/?3fad7fa97b316840#CVHCF2vtx4uRRiksL1vvf2KsTBXUkQQnv9Qcb78q4dTg
https://glot.io/snippets/h331iqywix
https://tinhte.vn/profile/sonic-the-hedgehog-3-stream-deutsch.3245466/
https://tinhte.vn/profile/sonic-the-hedgehog-3-stream-kostenlos-ganzer-film.3245465/
https://tinhte.vn/profile/ganzer-film-sonic-the-hedgehog-3-filme-deutsch.3245467/
https://tinhte.vn/profile/sonic-the-hedgehog-3-2024-ganzer-film-deutsch.3245471/
https://tinhte.vn/profile/sonic-the-hedgehog-3-stream-ganzer-film.3245505/
https://tinhte.vn/profile/sonic-the-hedgehog-3-2024-ganzer-flim.3245506/
https://tinhte.vn/profile/sonic-the-hedgehog-3-stream-ganzer-film.3245510/
https://tinhte.vn/profile/sonic-the-hedgehog-3-2024-stream-hd-filme-deutsch.3245507/
https://tinhte.vn/profile/sonic-the-hedgehog-3-2024-filmul-vezi.3245622/
https://tinhte.vn/profile/urmariti-sonic-the-hedgehog-3-2024-filmul-vezi.3245636/
https://tinhte.vn/profile/sonic-the-hedgehog-3-2024-filmul-vezi-romana.3245648/
https://tinhte.vn/profile/vedea-sonic-the-hedgehog-3-filmul-vezi-2024.3245650/
https://hype.co/voir-sonic-3-le-film-en-streaming-vf https://hype.co/sonic3lefilm2024enstreamingvffrcomplet
https://hype.co/sonic3lefilmstreamingvfenfr https://hype.co/voirfilmsonic3lefilm2024streamingvf
https://tinhte.vn/profile/carodejka-cely-film-online-2024-cz-a-zdarma.3244801/
https://tinhte.vn/profile/carodejka-2024-cely-film-online-cz-sk.3244807/
https://tinhte.vn/profile/carodejka-cely-film-titulky-1080p.3244811/
https://tinhte.vn/profile/sobik-niko-a-cesta-za-polarnu-ziaru-cely-film-cz.3244827/
https://tinhte.vn/profile/sobik-niko-a-cesta-polarnu-ziaru-cely-film-cz-sk.3244838/
https://tinhte.vn/profile/ganzer-film-mufasa-der-koenig-der-loewen-deutch.3244888/
https://tinhte.vn/profile/filmmufasa-der-koenig-der-loewen-ganzer-deutsch.3244899/
https://tinhte.vn/profile/streamcloud-mufasa-film-deutsch-online.3244904/
https://tinhte.vn/profile/ganzer-film-sonic-3-auf-deutsch-online.3244913/
https://tinhte.vn/profile/film-sonic-3-ganzer-deutsch-kostenlos.3244915/
https://tinhte.vn/profile/streamcloud-sonic-3-ganzer-film-deutsch-hd.3244916/
https://tinhte.vn/profile/streamcloud-der-spitzname-deutsch.3244924/
https://tinhte.vn/profile/ganzer-film-der-spitzname-deutsch.3244927/
https://tinhte.vn/profile/der-spitzname-ganzer-film-deutsch-kino.3244933/
https://tinhte.vn/profile/die-heinzels-2-neue-muetzen-neue-mission-deutsch.3244938/
https://tinhte.vn/profile/ganzer-film-die-heinzels-2-deutsch.3244942/
https://tinhte.vn/profile/die-heinzels-2-neue-muetzen-ganzer-film-deutsch.3244974/
https://tinhte.vn/profile/die-heinzels-2-ganzer-film-2024.3244977/
https://tinhte.vn/profile/ganzer-film-sonic-3-deutsch.3244982/
https://tinhte.vn/profile/voir-sonic-3-le-film-streaming-vf-fr.3245007/
https://tinhte.vn/profile/voir-le-filmsonic-3-en-streaming-vf-fr.3245013/
https://tinhte.vn/profile/voir-sonic-3-film-streaming-vf-fr-et-vostfr.3245018/
https://tinhte.vn/profile/voir-en-fanfare-le-film-streaming-vf-fr.3245029/
https://tinhte.vn/profile/voir-le-filmen-fanfare-en-streaming-vf-fr.3245035/
https://tinhte.vn/profile/voir-en-fanfare-le-film-streaming-vf-fr-vostfr.3245040/
https://tinhte.vn/profile/voir-jamais-sans-mon-psy-streaming-vf-fr.3245053/
https://tinhte.vn/profile/voir-le-filmjamais-sans-mon-psy-streaming-vf.3245059/
https://tinhte.vn/profile/voir-jamais-sans-mon-psy-streaming-vf-fr.3245065/
https://tinhte.vn/profile/voir-niko-le-petit-renne-mission-pere-noel-fr.3245076/
https://tinhte.vn/profile/suetimanok-szupersipka-kueldetes-film-magyarul-videa.3245092/
https://tinhte.vn/profile/suetimanok-szupersipka-kueldetes-filmek-magyarul.3245103/
https://tinhte.vn/profile/videa-suetimanok-szupersipka-kueldetes-teljesfilm.3245105/
https://tinhte.vn/profile/suetimanok-szupersipka-teljes-film-magyarul.3245127/
https://github.com/chinese-mld-tw-bd
https://github.com/mld-chinese-tw-bd
https://github.com/eml-cinema-twduban
https://github.com/iqqiyi-chinse-zhtw
https://github.com/chinese-media-tw
https://github.com/macanv/BERT-BiLSTM-CRF-NER/issues/872
https://github.com/macanv/BERT-BiLSTM-CRF-NER/issues/873
https://paste.laravel.io/bec0ded7-8138-443b-a6f6-0f33e27d26bf
https://paste.chapril.org/?4c09ec6d7396bc3c#4eh5oAn9XvW9oVN2iETcAxfLeuNF5UEWS8Xkd1vtUej9
https://etextpad.com/drl1bkd62s
https://runkit.com/mamanmimi/fasrqwrqwrr
https://br.advfn.com/forum/perfil/mamanmimin
https://myanimelist.net/profile/mamanmimin6
https://lebanonhub.app/pages/rfasafafafaff
https://forums.siliconera.com/threads/rqrwrwfasfsfafs.85142/
https://app.daily.dev/posts/rrqwrqrfasfasff-b2rlozde0
https://profile.hatena.ne.jp/zalfiharwanto/
https://afjkfsajkfsahrwqhjrwqq.hashnode.dev/indexgooglenews
https://www.tadalive.com/forum/thread/59856/mygoogleindexwebb/
https://pantip.com/topic/43163920
https://www.voy.com/52319/
https://www.sbookmarking.com/story/arodejka-cel-film-online-2024-cz-a-zdarma-trang-c-nhn
https://wokwi.com/projects/418257248981327873
https://academycommunity.dlink.com/photos/mymoviesworld
https://in.gls-spain.es/photos/mybookofice
https://www.serialzone.cz/uzivatele/235944-farlanyuzra/
https://mymediads.com/fswqrwrwqrwrwr/?usp_success=2&post_id=76375&form_id=418
https://glot.io/snippets/h320fvxi5x
https://in.gls-spain.es/photos/cinematopboxoffice
https://weboworld.com/listing/ordino/ordino/Advertising-and-Media/gsdewtwtetwetwt
https://app.clickup.com/t/86er10c0k
https://dojour.us/e/39945-fafsfasf
https://www.pixiv.net/en/artworks/125545838
https://highdesertdeals.com/threads/dsgdgsgggg.25866/
https://community.medicaltourism.com/photos/intopmovies2024
https://forojoven.ugt.es/photos/oneboxoofice2024
https://acagroups.kaplan.co.uk/photos/mynews
https://zagspace.gonzaga.edu/photos/moviestop2024
https://www.moxfield.com/bookmarks/qxNqx
https://www.moxfield.com/bookmarks/GPwa4
https://www.pure-warfare.com/topic/33572778-gggagsagsgsaagsagsags/
https://letterboxd.com/mamanmimin/list/fasqwrqrrqrrqw/
https://www.hikingproject.com/gem/51736/sonic-the-hedgehog-3-2024-3
https://www.hikingproject.com/gem/51737/hd-sonic-the-hedgehog-3-3-2024-hd-1080p
https://www.mixily.com/listing/4834693394295899743
https://www.mixily.com/event/7326870675529446964
https://www.mixily.com/listing/8847522638302652179
https://www.mixily.com/listing/1419309994801141078
https://www.mixily.com/listing/8354029134862626509
https://notes.io/wMVJS
https://rentry.co/guhnbrbn
https://glot.io/snippets/h31v7w6f4v
https://privatebin.net/?4fbaed628789ebe3#u9HLHVMTTCjpsE9qjhNHUt8xLNV84vWxDg1vqQ2webg
https://jsitor.com/NI4hiUoHRw
https://tech.io/snippet/gsAOfMc
https://binshare.net/TQG11Dmc2XhvRoL52bcw
https://snippet.host/qthvhx
https://paste.enginehub.org/bxT7OH6gL
https://pastenote.net/link/y9k91
https://pastelink.net/hi2lt3o5
https://www.etextpad.com/ll9wkbaqt1
https://paste.centos.org/view/54cee7d9