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://2-tee-yod-2-2024-etmeruueng-hd-phaakyaithy-.simplecast.com/episodes/2-tee-yod-2-2024-hd-1080p
https://scribehow.com/page/HD_TEE_YOD_2___2__2024_FHD__1080P__sVGiAJFDSU693YJvsIj9lA
https://scribehow.com/page/__2_2024__2_UHD___ppJtkGtQkmz2XdqADv1Aw
https://scribehow.com/page/HD_Tee-Yod_2_2_2024__HD__1080p__K2O3U7NqTXOUrg9bdgYDAw
https://scribehow.com/page/2_Tee-Yod_2_2024HD__1080p__MDJ1ScmBSCu2HKp6G7wAaA
https://scribehow.com/page/__2_Tee_Yod_2__1080P__JA1mtrtTQni1lpzLSIIvtQ
https://scribehow.com/page/__2_1080p_Tee_Yod_22024___bwLX7dRuTsWAA9YtLxrSJQ
https://justpaste.it/jokerfoliedeuxthai
https://teeyod2thaimovie.framer.website/
https://tee-yod-2-movie-thai.framer.website/
https://tee-yod-2.framer.website/
https://paste.enginehub.org/88X6aOzaP
https://p.ip.fi/l0eA
https://rentry.co/gs9bycx8
https://wokwi.com/projects/411530571993569281
https://pastebin.com/kp1rJ3VH
https://pastelink.net/j1nwno6s
https://paiza.io/projects/7rgFLzcllVTH7xUiyqxWoQ
https://pastenote.net/link/wq2xx
https://paste.thezomg.com/230771/72504117/
https://binshare.net/8TVUHtZac3TqvGiSxf7J
https://paste.ee/p/RnVw1
https://notes.io/w3AVT
https://glot.io/snippets/h0s5elfqkd
https://privatebin.net/?031e64db043a9247#4ufwhjLmXZQi6GKpzoNBsTzxcHXhNC63TWJj4S1G8r9G
https://www.forexagone.com/forum/questions-debutants/teeyod2thaiindexed2024-177552#276337
https://www.fmscout.com/users/Zhburan.html
https://scribehow.com/page/____2024______ZnbXTg1OQ_KuXhIR4OsxVQ
https://scribehow.com/page/___2024______7bZcUndNQ3Krn7Syu7GrqQ
https://scribehow.com/page/___2024______DJvaLJZySputOjQ—fCnZg
https://scribehow.com/page/___2024______UBaB9WuTTrSXEJ2_jxxM9Q
https://scribehow.com/page/__3__2024______9EHBPNj3QdOeuWYFDtgdZw
https://scribehow.com/page/___2024________dU64V17cTbC9Ori89fkGFw
https://app.suitedash.com/i/DCXAXpnLQQJsHeG/DhZqGsiFrZ3QS8Z
https://m.facebook.com/100087012945983/videos/884117417012976/
https://m.facebook.com/PeeNak4thai/videos/993885659209391/
https://xem-phim-cam-2024-full-hd-vietsub-tuyen-mien-phi.myikas.com/
https://xem-phim-cam-full-hd-viet-sub-trang-ca-nhan.myikas.com/
https://xem-phim-tee-yod-quy-an-tang-2.myikas.com/
https://phim-tee-yod-quy-an-tang-2-2024-vietsub-fullhd.myikas.com/
https://teeyod-2-thai.myikas.com/
https://teeyod-2-2024-sub-thai.myikas.com/
https://death-whisperer-2-2024-thai.myikas.com/
https://github.com/vietmov/movvietsub/discussions/1
https://github.com/vietmov/movvietsub/discussions/2
https://github.com/vietmov/movvietsub/discussions/3
https://github.com/vietmov/movvietsub/discussions/4
https://github.com/moviviet/rapchieuphim/discussions/1
https://github.com/moviviet/rapchieuphim/discussions/2
https://github.com/moviviet/rapchieuphim/discussions/3
https://github.com/moviviet/rapchieuphim/discussions/4
https://bento.me/watch-tee-yod-2-thai-hd
https://bento.me/hd-tee-yod-2-2-2024-uhd-1080p
https://hoo.be/teeyod-2
https://hoo.be/death-whisperer-2
https://tinhte.vn/profile/hnang-thuehyd-2tee-yod-2-etmerong-2024-thai-sub.3053181
https://groups.google.com/g/tee-yod-2-2024—hd-thai/c/LLry3v7wC4Q/m/Qj3JXKvyBQAJ
https://colab.research.google.com/drive/1lmRK20lR6o5xOr1Z7IM0hdkdKr4uqua6?usp=sharing
https://bento.me/tee-yod-2-thai
https://open.spotify.com/episode/0MZItyRobMECFvPYZguCfv
https://teeyod2thaisub.statuspage.io/
https://taplink.cc/teeyod2thaisub
https://bio.link/berliana24
https://linktr.ee/berliana245
https://tee-yod-2.hashnode.dev/2-2024-fhd
https://medium.com/@karllone/%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%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-%E0%B8%98%E0%B8%B5%E0%B9%88%E0%B8%AB%E0%B8%A2%E0%B8%94-2-2024-%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-fhd-%E0%B8%8B%E0%B8%B1%E0%B8%9A%E0%B9%84%E0%B8%97%E0%B8%A2-%E0%B8%9E%E0%B8%B2%E0%B8%81%E0%B8%A2%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2-593f6ded6612https://open.firstory.me/story/cm26b73770y8n01vj3nw83j4x
https://www.are.na/block/31370500
https://rom.curseforge.com/paste/8b4e9e44
https://dictanote.co/n/1084759/
https://findaspring.org/members/berliana/
https://playit4ward-sanantonio.ning.com/profile/berliana
https://juicedmuscle.com/forum/general/general-chat/260276-berliannaindexing
http://ofbiz.116.s1.nabble.com/berliannaindexing-tt4797250.html
http://www.fellnasen-service.de/index.php?thread/270338-berliannaindexing/
https://www.lifesshortlivefree.com/community/vetted-member-instructions/berliannaindexing/
https://ultrafighteronline.com/topic/10535/berliannaindexing
https://forum.daoyidh.com/topic/3665/berliannaindexing
https://www.khedmeh.com/wall/blogs/post/71713
https://muckrack.com/berliana-lvl/bio
https://foro.ribbon.es/topic/25258/berliannaindexing
https://www.forexagone.com/forum/presentation-traders/berliannaindexing-177698#276487
https://loginza.copiny.com/question/details/id/919780
http://aldenfamilydentistry.com/UserProfile/tabid/57/userId/925970/Default.aspx
https://www.bitsdujour.com/profiles/oEBoCX
https://tooter.in/Naminame/posts/113295383435110899
https://profile.hatena.ne.jp/berliana/profile
https://diendannhansu.com/threads/berliannaindexing.642455/
https://forum.theknightonline.com/threads/berliannaindexing.493019/
https://forumketoan.com/threads/berliannaindexing.44008/
http://www.wmhelp.cz/html/modules.php?name=Forums&file=viewtopic&p=90742#90742
https://web3devcommunity.com/topic/23424/berliannaindexing
https://forum.thecodingcolosseum.com/topic/13929/berliannaindexing
https://bukkit.org/threads/berliannaindexing.504611/
https://www.tadalive.com/blog/439932/sgdksdgjhsdkghkdsjhgksd/
https://forum.instube.com/d/154992-berliannaindexing
https://healingxchange.ning.com/forum/topics/fsdgsdghfdshdfhd
https://the-union-a-masterclass.mybloghunch.com/nbdsjahvd?ref=bloghunch.com
https://foxsheets.statfoxsports.com/UserProfile/tabid/57/userId/192655/Default.aspx
https://www.deviantart.com/berliana245/status-update/https-xem-phim-cam-2024-full-hd-vietsub-tuyen-mi-1109315926
https://herbalmeds-forum.biolife.com.my/d/190391-berliannaindexing
https://abigaile24.diary.ru/p222149907_berliannaindexing.htm
https://forum.woimortal.com/forum/community/discussions/79873-berliannaindexing
https://plaza.rakuten.co.jp/abigaile/diary/202410130000/
https://solidice.com/forums/1016/topic/berliannaindexing
https://www.fimfiction.net/blog/1053203/berliannaindexing
https://saphalaafrica.co.za/wp/question/berliannaindexing/
https://www.meutimao.com.br/forum-do-corinthians/1729080/berliannaindexing
https://hpdcrmportal.dynamics365portals.us/forums/general-discussion/c26f1dad-bd88-ef11-95f6-001dd8002917
https://wayworld.listbb.ru/viewtopic.php?f=2&t=27013
https://github.com/easylist-thailand/easylist-thailand/issues/86
https://scribehow.com/page/_A_Virtuous_Business__EP1___1____Netflix__cfPoPSe2RkSrC2dEuDudtA
https://scribehow.com/page/_A_Virtuous_Business__Ep2_Netflix__2_______-XjVglzbTVG9O3uC5-teHg
https://scribehow.com/page/__EP13___13______Netflix__oa30tFo9S-CeZCXEleSA_Q
https://scribehow.com/page/__EP14___14_Netflix_______szqqglHITdaW9-9W6TyqyA
https://scribehow.com/page/__EP6___6______One_31_WeTV__VW-CizXLSC2xpksVBPmHbw
https://scribehow.com/page/_Apple_My_Love__Ep1___1_UNCUT_____xChmY_cvSh-l4HKiogczFA
https://scribehow.com/page/_The_Judge_from_Hell_EP8__8_________7D4p4gzIRSeepbpRzGo9BQ
https://scribehow.com/page/_Love_Sick__EP5___5__UNCUT______zWn5xbJpT_GPuY0hPceelw
https://scribehow.com/page/_The_Loyal_Pin__EP11_UNCUT__11_______sFR2QFAHQjiFKExuK9nAqw
https://scribehow.com/page/_Bad_Guy_My_Boss__EP5__UNCUT__5_______6HwkCV6hTVq_MoBMsF5jUA
https://scribehow.com/page/___EP2___2_UNCUT_______WjTZGlzuTkGPWALe3T2hmg