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.
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https://www.flcmb.org/group/working-mothers/discussion/8de4087f-7829-4203-b7e8-3cb1e1c100ae
https://www.flcmb.org/group/working-mothers/discussion/7060a81f-c749-4dcc-a078-d68a9ee1608d
https://www.flcmb.org/group/working-mothers/discussion/6b63a289-7126-43ff-9ff8-6bc0a0a1200f
https://www.flcmb.org/group/working-mothers/discussion/fd5e331a-ef6e-4b57-b3d9-0fbf5479800f
https://www.flcmb.org/group/working-mothers/discussion/63825ec0-ee85-4364-958a-ba552e97ed82
https://www.flcmb.org/group/working-mothers/discussion/aec4bd47-f60f-4b2d-86b1-a783d966f6a8
https://www.flcmb.org/group/working-mothers/discussion/ba09026e-dfb9-45a1-89a9-1c9df702c4b9
Voir Blue Beetle
https://www.flcmb.org/group/working-mothers/discussion/dab592e4-4299-4905-bc99-2985b958f109
https://www.flcmb.org/group/working-mothers/discussion/c7ff8b34-a9de-47d0-bb03-43cce1b62460
https://www.flcmb.org/group/working-mothers/discussion/48f42fc4-9b16-4373-ac16-e0ccfb84b392
https://www.flcmb.org/group/working-mothers/discussion/9810e503-35bc-40c1-91ae-01f0dc56e6fd
https://www.flcmb.org/group/working-mothers/discussion/8777e347-1433-4054-8318-37317d960dbd
https://www.flcmb.org/group/working-mothers/discussion/8d2a40cd-2b73-4927-b588-055cc50834d9
https://www.flcmb.org/group/working-mothers/discussion/f95f1e78-ba37-4de7-ac03-6a8db8d40cd6
https://www.flcmb.org/group/working-mothers/discussion/164157f3-c84c-4294-bd24-2343c167a0b8
https://www.flcmb.org/group/working-mothers/discussion/90d4dfbb-7f11-428f-9de4-f13d88271ab9
https://www.flcmb.org/group/working-mothers/discussion/b9a379ee-156d-4b12-8296-7799325cf308
https://www.flcmb.org/group/working-mothers/discussion/e23911a7-1d6b-4ced-85a9-5b2ec3cb264d
voir Retribution Streaming VF
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/d2604832-f90e-4c12-b0c8-d8f4bba71cd3
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/1495b8ee-ef2a-472a-8ee0-5e58757dfa41
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/23167a1c-4f02-4686-8b1f-f93a7cff3a2c
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/75fe6643-0191-4823-9cdd-f15d9ac44643
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/79d319ad-6483-4ac6-a20c-d0e6634d5b30
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/ecdf695d-9e03-466a-b35b-d545cd42553c
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/2aea4e67-d7ee-415e-b906-8df84570f278
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/dab07f70-fa40-475a-9e2a-4c3edfc1049d
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/ea6a9553-0022-4775-afb4-fd589db67736
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/f48e7481-d6d8-48ed-9a34-c242649cc319
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/c7bdb68f-14c1-48a9-8592-97ac4ce9a2c6
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/8a121793-0e3c-4cd9-bfc7-91703d1c966c
Voir Hypnotic Streaming VF
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/6dd53758-563f-4703-9a62-4ccd61b49723
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/ef0e4e3c-8629-47c3-b79b-f3f20d0d0fbe
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/dcd8cd09-26fa-4a90-9088-73de8d492d14
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/d93bc159-c1c0-46e5-825b-16cc6f4c77e2
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/edbd6e9d-f67e-44d2-a124-cc2e18ca026e
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/baa533a6-1e9d-4718-9c34-a983088ccb7a
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/a41567a6-7f2b-4d0b-ad13-9ac37454c82b
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/cfde1e86-4e14-40a1-b8fa-1fae06108477
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/bd20027d-d6ee-49f5-bc4b-e2bf28a61e68
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/30c60671-3b59-40eb-b798-35bad11c451f
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/b86018f4-01d0-49d9-82b9-0f60b6622875
voir LE DERNIER VOYAGE DU DEMETER
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/1e0fc3d4-26b8-4508-9801-9e735ea2e952
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/ee13ba79-e175-4fab-9941-8c6bfa68ef4c
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/cc098e0b-a99f-42f8-a82e-068240f9d931
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/45389ae7-e261-4c0b-b285-e6e6e074cf3b
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/3a64185d-d9e7-43b0-a57a-b0a12f0bcf66
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/31494f6c-d0a3-4820-b75f-3e5f44ca5a81
https://www.peoplesplanetproject.org/group/peoplesplanetproject-group/discussion/30c0ec4f-1127-47b5-9d18-7d94acaa296d