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://trailblazer.me/id/discordnitrofreecodesnippetgeneratornoverification
https://trailblazer.me/id/discordnitrofreeupdatedcodesnippetgenerator
https://trailblazer.me/id/getdiscordnitrofreecodesnippetgenerator
https://trailblazer.me/id/discordnitrofreeunlimitedcodesnippetgeneratornoverification
https://trailblazer.me/id/workingdiscordnitrofreecodesnippetgenerator
https://trailblazer.me/id/dragonmaniafreegemsgeneratornoverification
https://trailblazer.me/id/dragonmaniafreeupdatedgemsgeneratornosurvey
https://trailblazer.me/id/getdragonmaniafreegoldsgeneratornoverification
https://trailblazer.me/id/dragonmaniafreeunlimitedgemsgeneratornoverification
https://trailblazer.me/id/workingdragonmaniafreegoldgeneratornoverification2023
https://trailblazer.me/id/dreamleaguesoccer22freecoinsgeneratornoverification
https://trailblazer.me/id/dreamleaguesoccer22freecoinsgenerator
https://trailblazer.me/id/getdreamleaguesoccer22freecoinsgeneratornoverify
https://trailblazer.me/id/dreamleaguesoccer22freeunlimitedcoinsbooster
https://trailblazer.me/id/dreamleaguesoccer22freecoinsgeneratornohumanverification
https://trailblazer.me/id/episodefreegemsgeneratornohumanverification2023
https://trailblazer.me/id/episodefreeupdatedgemsgeneratornoverification2023
https://trailblazer.me/id/getepisodefreepassessgeneratornohumanverification
https://trailblazer.me/id/episodefreeunlimitedgemsgeneratornoverification2023
https://trailblazer.me/id/workingepisodefreepassessgeneratornoverification
https://trailblazer.me/id/farmville2freefarmbucksgeneratornoverification
https://trailblazer.me/id/farmville2freeupdatedfarmbucksgeneratornoverification
https://trailblazer.me/id/getfarmville2freecoinsgeneratornoverification
https://trailblazer.me/id/farmville2freeunlimitedcoinsgeneratornoverification
https://trailblazer.me/id/workingfarmville2freefarmbucksgeneratornoverification
https://trailblazer.me/id/fishdomfreediamondsgeneratornohumanverification
https://trailblazer.me/id/fishdomfreeupdateddiamondsgeneratornoverification
https://trailblazer.me/id/getfishdomfreecoinsgeneratornohumanverification
https://trailblazer.me/id/fishdomfreeunlimiteddiamondsgeneratornoverification2023
https://trailblazer.me/id/workingfishdomfreediamondsgeneratornosurvey
https://trailblazer.me/id/footballrivalsfreegoldgeneratornohumanverification
https://trailblazer.me/id/footballrivalsfreeupdatedgoldgeneratornoverification2023
https://trailblazer.me/id/getfootballrivalsfreegoldgeneratornolegit
https://trailblazer.me/id/footballrivalsfreeunlimitedgoldgeneratornoverification2023
https://trailblazer.me/id/securefootballrivalsfreegoldgeneratornoverification2023
https://www.pastery.net/pnzbzc/
https://notes.io/qL6bq
https://rextester.com/HOXE66918
https://pasteio.com/xmBIchkumeL9
https://pastelink.net/3gxabuhh
https://paiza.io/projects/iFuRdfUuOT2AlQM9e0vjQA
https://ide.geeksforgeeks.org/online-c-compiler/8cd38ca7-9249-43d6-864d-64204a9bf3d3
https://paste.firnsy.com/paste/BdnPf3DBWWt
https://paste.enginehub.org/6UEgzpkp1
https://jsfiddle.net/qn7tz0s1/
https://paste.ee/p/yV2vN
https://yamcode.com/farmville2
https://select-type.com/p/heroin-ep8/
https://select-type.com/p/reverse-4-you-ep5/
https://select-type.com/p/thong-pragaaisaet-ep15/
https://select-type.com/p/thong-pragaaisaet-ep16/
https://select-type.com/p/nueng-nai-roi-ep4/
https://select-type.com/p/nueng-nai-roi-ep5/
https://select-type.com/p/unlock-of-love-ep4/
https://select-type.com/p/peaceful-property-ep6/
https://select-type.com/p/not-very-powerful-but-attractive-ep9/
https://bureau749-shop.fourthwall.com/products/bureau749
https://bureau749-shop.fourthwall.com/products/749-2024hd-1080p
https://bento.me/twversion-give-you-a-candy
https://bento.me/tw-hk-give-you-a-candy
https://github.com/Lokstarre/Longsatr/discussions/1
https://github.com/Lokstarre/Longsatr/discussions/2
https://github.com/Lokstarre/Longsatr/discussions/3
https://bento.me/subtw-tiger-wolf-rabbit
https://bento.me/twverioson-tiger-wolf-rabbit
https://github.com/Lokstarre/Longsatr/discussions/4
https://bento.me/the-sinking-of-the-lisbon-maru—2024-hktw-hd
https://bento.me/twsubed-the-sinking-of-the-lisbon-maru
https://bento.me/i-am-the-secret-in-your-heart-tw-version
https://bento.me/twversion-i-am-the-secret-in-your-heart
https://bento.me/i-am-the-secret-in-your-heart-twsubed
https://www.eventbee.com/v/xem-phim-php-mu-gia-m-ng-2024-full-hd-vietsub-b-phim-y-/event?eid=270721434
https://github.com/Pikachuwe/vkachuwe/discussions/1
https://github.com/Pikachuwe/vkachuwe/discussions/2
https://github.com/Pikachuwe/vkachuwe/discussions/3
https://www.imdb.com/list/ls542984101
https://www.imdb.com/list/ls542984657
https://bento.me/a-forja—-o-poder-da-transformacao-2024-filme
https://bento.me/filme-pt-a-forja-o-poder-da-transformacao
https://github.com/Pikachuwe/vkachuwe/discussions/4
https://github.com/Pikachuwe/vkachuwe/discussions/5
https://bento.me/cuevana-3-ver-odio-el-verano
https://bento.me/no-hables-con-extranos-hd-2024-pelicula
https://bento.me/esapana-no-hables-con-extranos
https://bento.me/ver-bitelchus-bitelchus-hd
https://bento.me/pelisplus-bitelchus-bitelchus
https://open.firstory.me/story/cm1p3vh8k0af201xy2g6ufzs9
https://bento.me/lovzonoecinemas
https://medium.com/@pelepasankelas287/xem-phim-m%E1%BB%99-%C4%91om-%C4%91%C3%B3m-2024-full-hd-vietsub-mi%E1%BB%85n-ph%C3%AD-online-2e60e1d614f6
https://plotly.com/~OPandadoKungFu4/0/asisstabrazil-o-panda-do-kung-fu-4-filme-completo-dublado-e-legendado-em-portugu/
https://plotly.com/~OPandadoKungFu4/1/assistir-o-panda-do-kung-fu-4-filmecompleto-dublado-em-portuguese/
https://plotly.com/~OPandadoKungFu4/2/assistir-o-panda-do-kung-fu-4-2024-filme-completo-dublado-e-legendado-em-portugu/
https://plotly.com/~completolegendado/0/o-panda-do-kung-fu-4-2024-filme-completo-e-legendado-em-portugues-brasileiras/
https://plotly.com/~completolegendado/1/assistir-hd-o-panda-do-kung-fu-4-2024-filme-completo-dublado-download/
https://plotly.com/~completolegendado/2/o-panda-do-kung-fu-4-filme-completo-em-portugues-pt/
https://plotly.com/~hd4kfilmecompleto/0/assistir-o-panda-do-kung-fu-4-filme-completo-dublado-gratis-em-portugues/
https://plotly.com/~hd4kfilmecompleto/1/assistirhd-o-panda-do-kung-fu-4-2024-dublado-filmes-completo-online/
https://plotly.com/~hd4kfilmecompleto/2/assista-o-panda-do-kung-fu-4-filme-completo-dublado-em-portugues/
https://plotly.com/~Completohdptbr/0/asisstabrazil-divertida-mente-2-filme-completo-dublado-e-legendado-em-portugues-/
https://plotly.com/~Completohdptbr/1/assistir-divertida-mente-2-filmecompleto-dublado-em-portugues/
https://plotly.com/~Completohdptbr/2/assistirhd-divertida-mente-2-2024-dublado-filmes-completo-online/
https://plotly.com/~FIlmecompletohd4k/0/assistir-divertida-mente-2-2024-filme-completo-dublado-e-legendado-em-portugues/
https://plotly.com/~FIlmecompletohd4k/1/divertida-mente-2-2024-filme-completo-e-legendado-em-portugues-brasileiras/
https://plotly.com/~FIlmecompletohd4k/2/assistir-hd-divertida-mente-2-2024-filme-completo-dublado-download/
https://plotly.com/~hdcompletoonline/0/assistir-divertida-mente-2-filme-completo-dublado-gratis-em-portugues/
https://plotly.com/~hdcompletoonline/1/divertida-mente-2-filme-completo-em-portugues-pt/
https://plotly.com/~hdcompletoonline/2/assista-divertida-mente-2-filme-completo-dublado-em-portugues/
https://paste.enginehub.org/m0DkNyXdH
https://pastebin.com/3e6TaipB
https://wokwi.com/projects/410435865452733441
https://pastelink.net/thauvck7
https://paiza.io/projects/3nWNpJQXEFijDR5eJRN0Nw
https://paste.myst.rs/5gz2lm5z
https://pastenote.net/link/ph25r
https://rentry.co/sefzfz35
https://paste.thezomg.com/227194/81446172/
https://notes.io/w2LnY
https://binshare.net/vrmRP05Ri6N7KLCjgTGx
https://paste.ee/p/4ZsEs
https://paste.feed-the-beast.com/view/5756a641
https://www.forexagone.com/forum/questions-debutants/plotlycomemportuguesindexing-167720#266374
https://media.podeo.co/rss/MTI2ODQ
https://podeo.co/podcasts/id/17029
https://experience.arcgis.com/experience/50f39e9c82354463ba0b392bb7692d47/
https://experience.arcgis.com/experience/3ca690eff80e4279afb8c812de71ddaf/
https://experience.arcgis.com/experience/39f73666f4dd4d59bc22d845d25ec80c/
https://experience.arcgis.com/experience/b9aa488abbc74207ac0aaf00aa6dccbc/
https://experience.arcgis.com/experience/b4015c7199af490ca64e29f640428a64/
https://experience.arcgis.com/experience/63af2937b75b490d887f562f050abe47/
https://experience.arcgis.com/experience/a041bc0c57174e12aa8f03efd58f5511/
https://www.bitsdujour.com/profiles/Ri4Yj7
https://rentry.co/shmnzh4r
https://www.are.na/adekabirth-baledo/dsgaeryea
https://paste.intergen.online/view/8ce72652
https://pastelink.net/j6hxh3c8
https://telegra.ph/dsgreayreauaet-09-30
https://www.forexagone.com/forum/questions-debutants/hreuttriyi5-167539#266190
https://yamcode.com/dgearya-48
https://www.imdb.com/list/ls542908256
https://www.imdb.com/list/ls542908414
https://www.imdb.com/list/ls542908904
https://bento.me/subthai-vip-death-seat
https://bento.me/thaidubed-vip-death-seat
https://www.imdb.com/list/ls542950892
https://www.imdb.com/list/ls542955043
https://www.imdb.com/list/ls542955574
https://bento.me/how-to-make-millions-before-grandma-dies-thai-uhd
https://bento.me/thaidubed-how-to-make-millions-before-grandma-dies
https://www.imdb.com/list/ls542957862
https://www.imdb.com/list/ls542951060
https://www.imdb.com/list/ls542951517
https://bento.me/out-of-the-nest-subthai
https://bento.me/thaiduebd-out-of-the-nest
https://xemphimcam2024vietsubfu-shop.fourthwall.com/products/xem-phim-cam-2024-vietsub-full-hd-online-phimmoi-4k
https://full-hdxemphimcam2024-shop.fourthwall.com/products/full-hd-xem-phim-cam-2024-truc-tuyen-mien-phi-1080p-online-phimmoi
https://full-hdxemphimcam2024-shop.fourthwall.com/products/xhem-phim-cam-2024-full-hd-vietsub-co-tieng-viet-phim-hd-thuyet-minh
https://www.imdb.com/list/ls542952086
https://www.imdb.com/list/ls542954099
https://www.imdb.com/list/ls542954703
https://github.com/Pondaw/Prozii/discussions/1
https://github.com/Pondaw/Prozii/discussions/2
https://open.firstory.me/story/cm1nsmm050l8h01y92ywr38pz
https://bento.me/mov-news-vietnamese
https://medium.com/@maddbot25/xem-phim-ph%C3%A9p-m%C3%A0u-gi%E1%BB%AFa-%C4%91%C3%AAm-%C4%91%C3%B4ng-2024-vietsub-full-hd-online-phimmoi-8d4b3929f8f3