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://datastudio.google.com/embed/s/tYMwr2Ic3OE
https://datastudio.google.com/embed/s/p2YUN78XMDI
https://datastudio.google.com/embed/s/sqFR2Z9Qcig
https://datastudio.google.com/embed/s/hzVG1I8htv0
https://datastudio.google.com/embed/s/re5EBk018ew
https://datastudio.google.com/embed/s/iu3hMY6WoSQ
https://datastudio.google.com/embed/s/hwZLCiqrfOY
https://datastudio.google.com/embed/s/rTfQw2i-fDU
https://datastudio.google.com/embed/s/kvFvPMDL6v0
https://forum.freeflarum.com/d/119554-indexgooglecoy
https://nodebb.klangknecht.com/topic/882/indexgooglecoy
https://minecraft.curseforge.com/forums/general-curseforge/support/279286-indexgooglecoy
https://matters.town/a/ngvirfzf1zup
https://herbalmeds-forum.biolife.com.my/d/129813-indexgooglecoy
https://plaza.rakuten.co.jp/harrykur05/diary/202409010000/
https://taylorhicks.ning.com/forum/topics/indexgooglecoy
http://blog.paheal.net/dis/index.html
https://diendannhansu.com/threads/indexgooglecoy.542023/
https://forumketoan.com/threads/indexgooglecoy.36916/
https://wandering.flarum.cloud/d/101952-indexgooglecoy
http://www.shadowville.com/board/general-discussions/indexgooglecoy#p608250
https://www.forexagone.com/forum/questions-debutants/indexgooglecoy-147825#246132
https://medium.com/yurigheboy25/https-datastudio-google-com-embed-s-tymwr2ic3oe-f1e6a45c58a9 https://hackmd.io/Moveflixsite/rksJwbznA
https://paste.mozilla.org/R1oOFQjX
https://yamcode.com/indexgooglecoy
https://paste.thezomg.com/219412/04301172/
https://rentry.co/y86o7y4p
https://pastenote.net/link/lw80f
https://pastelink.net/tx4b2vvj
https://rift.curseforge.com/paste/b8a049e7
https://pastebin.com/S647EUHh
https://paste.enginehub.org/pBHPcItiO
https://ctxt.io/2/AAA4UJ9GFg
https://binshare.net/ZH6Mn5Z8ZTWOjxfis1dH
https://paste.ee/p/BxHzW
https://notes.io/wmb6v
https://paste4btc.com/FhbQJ0EI
https://paste.ofcode.org/U9KiKs6tvbdFa5ZGvUnFsU
http://pastie.org/p/0E8hbGctc2busU0CfP9P5R
https://privatebin.net/?7d59c1830e045c66#5JVXa1UnGtStfVPiuJZqPZJnMzLh2tYacivJgQZHsH38
https://paste.intergen.online/view/9a85d662
https://glot.io/snippets/gzj8564fef
https://dpaste.org/XpnWc
https://paiza.io/projects/Dw4C4eFV5xYcdlT3XXtkyA
https://posteezy.com/indexgooglecoy
https://datastudio.google.com/embed/s/tEyUrPcmU_Y
https://datastudio.google.com/embed/s/teqpcTx9CtU
https://datastudio.google.com/embed/s/hkEq70_rqm8
https://datastudio.google.com/embed/s/m7dyijiYq4M
https://datastudio.google.com/embed/s/jDP5zbCdyt4
https://datastudio.google.com/embed/s/oo4outA2dLs
https://datastudio.google.com/embed/s/qWUUVp4JZBA
https://datastudio.google.com/embed/s/mQ__7g03ElI
https://datastudio.google.com/embed/s/shcPMWFVBNs
https://datastudio.google.com/embed/s/nKAG5u4EsKQ
https://datastudio.google.com/embed/s/jCicSl1pcAA
https://datastudio.google.com/embed/s/vxqqdlOM7I4
https://forum.freeflarum.com/d/119451-diindexeunsaja
https://nodebb.klangknecht.com/topic/869/diindexeunsaja
https://minecraft.curseforge.com/forums/general-curseforge/support/279255-diindexeunsaja
https://matters.town/a/gmft82mawis0
https://herbalmeds-forum.biolife.com.my/d/129707-diindexeunsaja
https://www.bankier.pl/forum/temat_diindexeunsaja,67950789.html
https://www.forexagone.com/forum/questions-debutants/diindexeunsaja-147637#245932
https://medium.com/yurigheboy25/https-datastudio-google-com-embed-s-rr5rssluore-bf242e68588e https://diendannhansu.com/threads/diindexeunsaja.541845/ https://forumketoan.com/threads/diindexeunsaja.36891/ http://www.shadowville.com/board/general-discussions/diindexeunsaja#p608245 https://wandering.flarum.cloud/d/101875-diindexeunsaja https://wokwi.com/projects/407812429431579649 https://rift.curseforge.com/paste/275579ca https://pastebin.com/arcm0p6Z https://paste.enginehub.org/PMFTlL34F https://notes.io/wmcFw https://ctxt.io/2/AADY2yM2FQ https://binshare.net/fHsX9TzeCoiGt4frtN4s https://bitbin.it/MBupt96O/ https://hackmd.io/Moveflixsite/H11NHj-3C
https://yamcode.com/diindexeunsaja
https://paste.thezomg.com/219330/79268172/
https://rentry.co/x553q85c
https://pastelink.net/fbuvt65v
https://pastenote.net/link/88vqe
https://paste.ee/p/LSp4n
https://paste4btc.com/IeF9F242
https://privatebin.net/?69fdb5ec2a1f165a#Bo6TkmmArywKvcgoM4h12YBYm66EmdqHHSirB8FLZpoo
http://pastie.org/p/4333NUxlQhZB2yzIkLiCDK
https://paste.ofcode.org/zM7TRVHAmMEckJEdeuPHVC
https://paste.intergen.online/view/6f870c5b
https://glot.io/snippets/gziwp0ll7s
https://pastebin.ai/wu4zqtevhr
https://paiza.io/projects/zZdjD7qfw1HoMxxYkIwYMA
https://phyones84072.ac-page.com/mon-rak-mae-klong-ep1
https://phyones84072.ac-page.com/dut-le-dao-luang-ep1
https://phyones84072.ac-page.com/roy-ruk-roy-barp-ep28
https://phyones84072.ac-page.com/roy-ruk-roy-barp-ep29
https://saxpads4279.ac-page.com/battle-of-the-writers-ep6
https://saxpads4279.ac-page.com/lok-mun-rab-te-ep13
https://saxpads4279.ac-page.com/lok-mun-rab-te-ep14
https://saxpads4279.ac-page.com/summer-night-ep5
https://github.com/guan-yuan/Awesome-Singing-Voice-Synthesis-and-Singing-Voice-Conversion/issues/6
https://github.com/hellysmile/django-activeurl/issues/58
https://github.com/joelambert/Flux-Slider/issues/65
https://github.com/MostafaGazar/CustomShapeImageView/issues/34
https://github.com/tg-bomze/Face-Image-Motion-Model/issues/18
https://github.com/leonardomso/33-js-concepts/issues/498
https://github.com/m1entus/INSPhotoGallery/issues/83
https://github.com/mtdvio/every-programmer-should-know/issues/685
https://www.bitsdujour.com/profiles/dsGwp9
https://hackmd.io/@acedQSPZRqaTXC4VI3Fn1A/ryBedP-3R
https://rentry.co/5hnq7qen
https://www.are.na/adekabirth-baledo/dvshtehere
https://paste.intergen.online/view/187c63ba
https://pastelink.net/rfhym8rx
https://telegra.ph/saredasdasd-09-01
https://www.forexagone.com/forum/questions-debutants/dgtjuyrisdfjtsrtj-147532#245826
https://binshare.net/1DAaCREGjQlkrc71Iu9l
http://training.monro.com/forum/posts/m160754-regqf#post160754
https://www.imdb.com/list/ls546485408
https://www.imdb.com/list/ls546419825
https://www.imdb.com/list/ls546418512
https://www.imdb.com/list/ls546427619
https://www.imdb.com/list/ls546427699
https://www.imdb.com/list/ls546427924
https://www.facebook.com/Phim.Ma.Da.2024.Thuyrt.Minh.VietSUB
https://www.imdb.com/list/ls546480759
https://www.imdb.com/list/ls546480978
https://www.imdb.com/list/ls546485046
https://www.facebook.com/Watch.Gatao.Like.Father.Like.Son2024.hdTw
https://www.imdb.com/list/ls546485847
https://www.imdb.com/list/ls546487556
https://www.facebook.com/Deadpool3.wolverine2024.filme.Completo.dublado.Hd
https://lookerstudio.google.com/reporting/104d9430-7e88-4435-bb51-37da5c60ad35