Top 20 Bodyweight WODs for CrossFit

by WOD Fever

Top 20 Bodyweight WODs for CrossFit

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

L Pull-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.  

 

WOD Fever

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.  

Liquid error (sections/article-template line 48): Could not find asset snippets/relatedblogs.liquid

4402 comments

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

    Farmville2

  • https://es.surveymonkey.com/r/JWRSWMM
    https://es.surveymonkey.com/r/JWPFF93
    https://es.surveymonkey.com/r/PFKLGZ2
    https://www.taskade.com/p/hd-2023-01HGW1XYF980HPTA6DKY2ZFSD2
    https://www.taskade.com/p/2023-01HGW2A8168RDF2S83363G71AS
    https://www.taskade.com/p/hd-01HGW2MYEEY02JW79KJ7GBY1HQ
    https://simplified.com/docs/p/2023-hd1080p-4k-6aead791-5555-4973-b5de-1846bc5a834f
    https://simplified.com/docs/p/2023-5072c916-ffdc-46fc-a461-4be88e0de603
    https://simplified.com/docs/p/sup-pa-rer-2023-hd-a9c26465-2784-4f13-b8ae-3607063a1553

    https://es.surveymonkey.com/r/JGRH6C2
    https://es.surveymonkey.com/r/JBMP3Y7
    https://es.surveymonkey.com/r/JPT53KF
    https://www.taskade.com/p/2023-01HGW6RH2DE8WCC5RFNKGGPZNY
    https://www.taskade.com/p/hd-01HGW701E5X98NARC8SHKABHZW
    https://www.taskade.com/p/2023-hd-1080p-4-k-01HGW77N6AEEM2WEWZJ98THTQ7
    https://simplified.com/docs/p/full-hd-6020f751-9188-41eb-9cc3-ca1c3d4bf561
    https://simplified.com/docs/p/2023-1e12dae5-c6a2-4caa-898e-b85a89393b81
    https://simplified.com/docs/p/sup-pa-rer-2023-hd-69ea1b03-a8b5-414c-98d3-3b0c05971441

    herbertlawson

  • https://baskadia.com/post/1bx7d
    https://groups.google.com/g/moviesonlineeropa/c/K84Nt5lYgL0/m/npYtHsJjAQAJ
    https://groups.google.com/g/moviesonlineeropa/c/2B0J1VbXXsE/m/aswXYKlkAQAJ
    https://groups.google.com/g/moviesonlineeropa/c/A0PoFtZqYb8/m/4XGzDNVkAQAJ
    https://groups.google.com/g/theropecurse2/c/_30D7N8GVZ8/m/-x6ESftvAQAJ
    https://groups.google.com/g/netflixxyzonline/c/oXScas5fje4/m/iDboknDNAQAJ
    https://groups.google.com/g/renaisanceonline/c/xpV1DW0YyV0/m/9OxYCDRbAQAJ
    https://gamma.app/public/2-The-Marvels-20231080P-cis73zrwv214ob2
    https://gamma.app/public/2—m8s6f0ety8evj83
    https://gamma.app/public/22023-The-Marvels-HD-eu9jplpge9tk1ym
    https://gamma.app/public/2023-1080P-x5am4o9r56zjrt9
    https://gamma.app/public/10-Godzilla-Minus-One—5wvwnsp85h4geed

    nwarikoo

  • https://groups.google.com/g/comp.text.tex/c/RYP37SL17ug/m/ji7oHag1AQAJ
    https://groups.google.com/g/comp.text.tex/c/CbglGsLXNGc/m/fo-3KE1AQAJ
    https://groups.google.com/g/comp.text.tex/c/c6_uAQ9aptw/m/9BgKtJw1AQAJ
    https://groups.google.com/g/comp.text.tex/c/cZwVDcGttQQ/m/GF4SIJY1AQAJ
    https://groups.google.com/g/comp.text.tex/c/t6sq4oZ0A4o/m/oCSiPJE1AQAJ
    https://groups.google.com/g/comp.text.tex/c/-I6vG-XfC-Y/m/6fdYLo01AQAJ
    https://groups.google.com/g/comp.text.tex/c/K73mEVI7Fbc/m/uXHxiXY1AQAJ
    https://groups.google.com/g/comp.text.tex/c/cepynh8TpG0
    https://groups.google.com/g/comp.text.tex/c/wJHSTSBnF54
    https://groups.google.com/g/comp.text.tex/c/W57rA-ZVYJA
    https://groups.google.com/g/comp.text.tex/c/CGVuiLRhexE
    https://groups.google.com/g/comp.text.tex/c/qJvyy4v4IpE
    https://groups.google.com/g/comp.text.tex/c/HLpCkLLzFZs
    https://groups.google.com/g/comp.text.tex/c/a1iLX5G0t-U
    https://groups.google.com/g/comp.text.tex/c/uHsOL4q3XTU
    https://groups.google.com/g/comp.text.tex/c/3dWuxxahj_M
    https://groups.google.com/g/comp.text.tex/c/vQF9jRRdELM
    https://groups.google.com/g/comp.os.vms/c/gUYtRbqd620/m/NPLUz2bdAAAJ
    https://groups.google.com/g/comp.os.vms/c/qeofXkXYqLg/m/CqeEiF7dAAAJ
    https://groups.google.com/g/comp.os.vms/c/gAxtkUuZioE/m/rG5281bdAAAJ
    https://groups.google.com/g/comp.os.vms/c/e1FBfQYUY0k/m/oGgCYlHdAAAJ
    https://groups.google.com/g/comp.os.vms/c/-LzOM4VAY9o/m/NUzzOUvdAAAJ
    https://groups.google.com/g/comp.os.vms/c/kRe9D9RNph0/m/96Zel0bdAAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/mEi4f29XZzg/m/WBFOd7-3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/kqF-gIF6UVI/m/lImS2bi3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/Hb8_fXkbsg0/m/-KaMlam3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/AThxobJvxss/m/Wpu6P6C3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/hnR1Cqc4Z3E/m/T_gIQZq3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/MmC4ZO4cvhI/m/493bGIy3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/O7-lpP48Ll0/m/02YYb4W3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/tN5bWsdJans/m/mkXEp363AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/vXFdPOCl8dQ/m/hXqcYnm3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/0m15ACV2Yko/m/L1FBvnO3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/Dt3Si7O5EtY/m/Jdqq1mm3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/Wm2MXbzHD2Y/m/EKsP3mO3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/GePjQx7LV70/m/DRUN4V23AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/31GfT6UM5hE/m/QJHTUVe3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/2TNyy    tWGuU/m/QONUSUu3AAAJ
    https://groups.google.com/g/alt.video.dvd.software/c/bKGmokWSqhI/m/44FyiDy3AAAJ
    https://groups.google.com/g/comp.os.vms/c/tpksu0FET10/m/8-tPFzLeAAAJ

    faisngopi

  • https://groups.google.com/g/comp.text.tex/c/FU19nBTQMRQ
    https://groups.google.com/g/comp.text.tex/c/psiIszXz488
    https://groups.google.com/g/comp.text.tex/c/puoODuslqLo
    https://groups.google.com/g/comp.text.tex/c/TXIpskaq0JM
    https://groups.google.com/g/comp.text.tex/c/tEtZX1O-49s
    https://groups.google.com/g/comp.text.tex/c/GiTrx2y3FOo
    https://groups.google.com/g/comp.text.tex/c/a0fNwxB9H6g
    https://groups.google.com/g/comp.text.tex/c/Paq2K5Xq67o
    https://groups.google.com/g/comp.text.tex/c/vm_Mz8-PB1o
    https://groups.google.com/g/alt.video.dvd.software/c/3MDk5m54CgQ
    https://groups.google.com/g/alt.video.dvd.software/c/vzgBuf87ayQ
    https://groups.google.com/g/alt.video.dvd.software/c/E6mDF3omnU4
    https://groups.google.com/g/alt.video.dvd.software/c/Om5J2VSK6-c
    https://groups.google.com/g/alt.video.dvd.software/c/VE0FnZRq7IE
    https://groups.google.com/g/alt.video.dvd.software/c/1-i4jfaDMVc
    https://groups.google.com/g/comp.text.tex/c/VloKm5WKq7k/m/hFj5FIA0AQAJ
    https://groups.google.com/g/comp.text.tex/c/9iNdiu9ti5Y/m/YHv6M3k0AQAJ
    https://groups.google.com/g/comp.text.tex/c/pVy4Y6fbOrc/m/gSHsAXM0AQAJ
    https://groups.google.com/g/comp.text.tex/c/ANZ3caQyM3Q/m/pi_leGw0AQAJ
    https://groups.google.com/g/comp.text.tex/c/N2h6G3pXRpo/m/ZcZrv2U0AQAJ
    https://groups.google.com/g/comp.text.tex/c/S_vK1si5Nrg/m/DPPyel80AQAJ
    https://groups.google.com/g/comp.text.tex/c/22Jz-x_Ghy4/m/IDidLlc0AQAJ
    https://groups.google.com/g/comp.text.tex/c/tnZruFsuRZk/m/e_4ue0Q0AQAJ
    https://groups.google.com/g/comp.text.tex/c/uFSCf7hUALo/m/GFONIDw0AQAJ
    https://groups.google.com/g/comp.text.tex/c/dxX8H1h0t-c/m/oU_12zY0AQAJ
    https://groups.google.com/g/comp.text.tex/c/ehYWsbnGANw/m/SqBsISs0AQAJ
    https://groups.google.com/g/comp.text.tex/c/oxsDSWfYbVo/m/j4kuJyI0AQAJ
    https://groups.google.com/g/comp.text.tex/c/5N7Sbwvh5mI/m/cZiUlhw0AQAJ
    https://groups.google.com/g/comp.text.tex/c/iYBklzd9d90/m/k-lJtxc0AQAJ
    https://groups.google.com/g/comp.text.tex/c/c4CR9mL6ehs/m/wC1hMhM0AQAJ
    https://groups.google.com/g/comp.text.tex/c/abSgo_WQMqE/m/PnkMsgs0AQAJ
    https://groups.google.com/g/comp.text.tex/c/rxE33cDp3ew/m/Ru592Ns1AQAJ
    https://groups.google.com/g/comp.text.tex/c/QpWyI-n_cL8/m/OopeyNE1AQAJ
    https://groups.google.com/g/comp.text.tex/c/77nVW6Yw10g/m/Fia4jc01AQAJ
    https://groups.google.com/g/comp.text.tex/c/lqj6tGzzIVU/m/bNGJCcg1AQAJ
    https://groups.google.com/g/comp.text.tex/c/mNjawmsStwU/m/g9uHPcM1AQAJ
    https://groups.google.com/g/comp.text.tex/c/8YpjOwPPpYs/m/pGabV701AQAJ
    https://groups.google.com/g/comp.text.tex/c/__M6NSiizuo/m/PTDJsbg1AQAJ
    https://groups.google.com/g/comp.text.tex/c/U3D9ukwZMIg/m/fiVwuLI1AQAJ
    https://groups.google.com/g/comp.text.tex/c/-EdEy2mhQSQ/m/OO—R601AQAJ

    faisngopi

  • https://groups.google.com/g/comp.text.tex/c/SD5vxlvGwdA
    https://groups.google.com/g/comp.text.tex/c/1rb7aZXw5iI
    https://groups.google.com/g/comp.text.tex/c/c_7TCvBin7s
    https://groups.google.com/g/comp.text.tex/c/xWYAK7cfaqc
    https://groups.google.com/g/comp.text.tex/c/GS0QQE-X20k
    https://groups.google.com/g/comp.text.tex/c/PjqCjBhcVd0
    https://groups.google.com/g/comp.text.tex/c/dgyLVS7yn_8
    https://groups.google.com/g/comp.text.tex/c/adCV2yGuHKU
    https://groups.google.com/g/comp.text.tex/c/Rhx48Mzh8Hc
    https://groups.google.com/g/comp.text.tex/c/oVl7LQ_FKoE
    https://groups.google.com/g/comp.os.vms/c/YvS8h5ejkzg
    https://groups.google.com/g/comp.os.vms/c/VPwOYZdPOs0
    https://groups.google.com/g/comp.os.vms/c/eLscx_rJxtA
    https://groups.google.com/g/comp.os.vms/c/B-y-6IEjZVM
    https://groups.google.com/g/comp.os.vms/c/0BHEmn74PW8
    https://groups.google.com/g/comp.os.vms/c/yxn-sK89vV4
    https://groups.google.com/g/comp.os.vms/c/b20sUlVBMDY
    https://groups.google.com/g/comp.os.vms/c/shzAIEUC7RE
    https://groups.google.com/g/comp.os.vms/c/ertVFbzorSI
    https://groups.google.com/g/comp.os.vms/c/mAG1YL88Duo
    https://groups.google.com/g/alt.video.dvd.software/c/k7Ef75bLHIo
    https://groups.google.com/g/alt.video.dvd.software/c/OwV_ggiHGwQ
    https://groups.google.com/g/alt.video.dvd.software/c/FSYkKfthspc
    https://groups.google.com/g/alt.video.dvd.software/c/lMcweV9FuZs
    https://groups.google.com/g/alt.video.dvd.software/c/PIeUfUv5qx8
    https://groups.google.com/g/alt.video.dvd.software/c/GbC6iC_rbTY
    https://groups.google.com/g/mozilla.dev.platform/c/S2_pwJWNCo8
    https://groups.google.com/g/mozilla.dev.platform/c/qCthXhSMbtA

    lalalily

Leave a comment

Back to New Posts