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://trailblazer.me/id/ticktokcoinsgen23
https://trailblazer.me/id/ticktokcoinsgen23
https://thetinynotes.com/topic/3011/enter-the-me-generation
https://orcid.org/0009-0006-5570-6651
https://orcid.org/0009-0005-7182-4888
https://orcid.org/0009-0008-8348-6187
https://orcid.org/0009-0006-3706-6873
https://orcid.org/0009-0007-3630-3467
https://orcid.org/0009-0004-8188-3374
https://orcid.org/0009-0005-5986-4254
https://orcid.org/0009-0004-6257-2183
https://trailblazer.me/id/freefirediamondsgeneratorwithoutverification2023updated
https://trailblazer.me/id/freefirefreeinfinitediamondsnohumanverification
https://trailblazer.me/id/howtogetfreefirefreediamondsnoverification
https://trailblazer.me/id/freefirediamondsgeneratorfullyworkingnosurvey
https://trailblazer.me/id/freefirefreediamondshackwithoutsurvey
https://trailblazer.me/id/freeonlyfansaccountgeneratornohumanverification
https://trailblazer.me/id/onlyfansfreepremiumaccountgeneratorupdated2023
https://trailblazer.me/id/howtogetonlyfansfreepremiumaccountwithoutsurvey
https://trailblazer.me/id/freeonlyfanspremiumaccountupdated2023
https://trailblazer.me/id/onlyfansfreepremiumaccountgeneratornosurveyorverification
https://trailblazer.me/id/freedreamleaguesoccer21gemsgeneratorwithoutverification
https://trailblazer.me/id/dreamleaguesoccer21freegemsgeneratorfullyworkingnosurvey
https://trailblazer.me/id/dreamleaguesoccer21freeinfinitegemsnosurvey
https://trailblazer.me/id/dreamleaguesoccer21coinsgeneratorfullyworksnosurvey
https://trailblazer.me/id/dreamleaguesoccer21freeinfinitecoinsnoverification
https://trailblazer.me/id/playtogetherfreegemsgeneratorwithoutverification2023
https://trailblazer.me/id/playtogetherfreeinfinitegemsnohumansurvey2023
https://trailblazer.me/id/playtogetherfreegemshackwithoutsurvey
https://trailblazer.me/id/playtogetherfreemoneygeneratorfullyworkingnosurvey
https://trailblazer.me/id/playtogetherfreeinfinitemoneynoverification
https://trailblazer.me/id/freesnapchatscoregeneratorwithoutverification
https://trailblazer.me/id/snapchatfreesnapscoreboosternoverification
https://trailblazer.me/id/howtogetsnapchatfreesnapscorewithoutverification
https://trailblazer.me/id/snapchatfreeinfinitesnapscorenoverification
https://trailblazer.me/id/freesnapchatsnapscoregeneratorfullyworkingnosurvey
https://trailblazer.me/id/freespotifypremiumaccountsgeneratorwithoutverification2023
https://trailblazer.me/id/spotifyfreepremiumaccountgeneratorfullyupdatednosurvey
https://trailblazer.me/id/howtogetspotifyfreepremiumaccountwithoutverification
https://trailblazer.me/id/spotifyfreepremiumaccountnoverification
https://trailblazer.me/id/spotifyfreepremiumaccountworkingcodes2023
https://trailblazer.me/id/clashroyalefreegemsgeneratornosurveyorverification2023
https://trailblazer.me/id/clashroyalefreeinfinitegemsnohumanverification
https://trailblazer.me/id/freeclashroyalegemshacknosurvey2023
https://trailblazer.me/id/clashroyalefreegoldgeneratorfullyworkingnosurvey
https://trailblazer.me/id/clashroyalefreeinfinitegoldnoverification
https://trailblazer.me/id/dragoncityfreegemsgeneratorwithoutverification2023
https://trailblazer.me/id/dragoncityfreeinfinitegemsnohumanverification
https://trailblazer.me/id/dragoncityfreegemshacknoverification
https://trailblazer.me/id/dragoncityfreegoldgeneratorfullyworksnosurvey
https://trailblazer.me/id/dragoncityfreeinfinitegoldnoverification
https://trailblazer.me/id/genshinimpactfreeprimogemsgeneratorupdated2023
https://trailblazer.me/id/genshinimpactfreeinfiniteprimogemsnosurvey
https://trailblazer.me/id/genshinimpactfreeprimogemshacknosurvey2023
https://trailblazer.me/id/howtogetgenshinimpactfreeprimogemsnoverification
https://trailblazer.me/id/genshinimpactfreeprimogemsgeneratorfullyworksnoverification
https://trailblazer.me/id/haydayfreediamondsgeneratorwithoutverification2023
https://trailblazer.me/id/haydayfreeinfinitediamondsnoverification
https://trailblazer.me/id/haydayfreediamondshacknohumanverification
https://trailblazer.me/id/haydayfreecoinsgeneratornoverification
https://trailblazer.me/id/haydayfreecoinshacknohumanverification
https://trailblazer.me/id/homescapesfreecoinsgeneratorwithoutverification
https://trailblazer.me/id/homescapesfreeinfinitecoinsnoverification
https://trailblazer.me/id/homescapesfreecoinshacknosurvey2023
https://trailblazer.me/id/howtogethomescapesfreecoinsnoverification
https://trailblazer.me/id/homescapesfreecoinsgeneratorfullyworkingnosurvey
https://trailblazer.me/id/mobilelegendsfreediamondsgeneratorwithoutverification
https://trailblazer.me/id/mobilelegendsfreeinfinitediamondsnosurvey
https://trailblazer.me/id/howtogetmobilelegendsfreediamondsnoverification
https://trailblazer.me/id/mobilelegendsfreediamondshacknosurvey
https://trailblazer.me/id/mobilelegendsfreediamondsgeneratorfullyworksnosurvey
https://trailblazer.me/id/townshipfreecashgeneratorwithoutverification
https://trailblazer.me/id/townshipfreeinfinitecashnohumanverification
https://trailblazer.me/id/howtogettownshipfreecashnoverification
https://trailblazer.me/id/townshipfreecashhacknohumanverification
https://trailblazer.me/id/townshipfreecashgeneratorfullyworksnosurvey
https://codepen.io/Fess-Modd/pen/YzRXqEJ
https://www.pastery.net/tvkzpk/
https://notes.io/qZeZu
https://rextester.com/TUTM51964
https://glot.io/snippets/gls3mes0c2
https://paiza.io/projects/5_8NI2jeqPLrmz8ayHuaLA
https://ide.geeksforgeeks.org/online-c-compiler/064165cd-4bc6-4c4e-a822-fecf14511c1c
https://paste.firnsy.com/paste/VpcHdQzq2A1
https://pasteio.com/xQi1JKiPbF5r
https://pastelink.net/rretma95
https://paste.enginehub.org/AGqSSCicV
https://jsfiddle.net/cxnb0mdv/
https://paste.ee/p/h4saD
https://jsitor.com/o5bnUCreC4i
https://rentry.co/vkx5q
https://hastebin.com/share/azokikurad.bash
http://nopaste.paefchen.net/1949420
https://trailblazer.me/id/spotifyfreepremiumaccountgeneratornosurveyrequired
https://trailblazer.me/id/spotifyfreeupdatedpremiumaccountsgeneratornoverification
https://trailblazer.me/id/gainspotifyfreepremiumaccountsgeneratornoverification
https://trailblazer.me/id/spotifyfreeunlimitedpremiumaccountsgenerator2023
https://trailblazer.me/id/spotifyfreepremiumaccountsgeneratornoverification
https://trailblazer.me/id/clashroyalefreegemsgeneratornohumanverification
https://trailblazer.me/id/clashroyalefreeupdatedgemsgeneratornoverification
https://trailblazer.me/id/getclashroyalefreegemsgeneratornosurvey2023
https://trailblazer.me/id/clashroyalefreeunlimitedgemsgeneratornoverify
https://trailblazer.me/id/clashroyalefreegemsgeneratornoverification2023
https://trailblazer.me/id/csrracing2freecashgeneratornoverify
https://trailblazer.me/id/csrracing2freeupdatedcashgeneratornohumanverify
https://trailblazer.me/id/getcsrracing2freegoldgeneratornoverify
https://trailblazer.me/id/csrracing2freeunlimitedgoldgeneratornoverification
https://trailblazer.me/id/workingcsrracing2freecashgeneratornoverification2023
https://trailblazer.me/id/designhomefreediamondsgeneratornoverify
https://trailblazer.me/id/designhomefreeupdateddiamondsgeneratornoverify
https://trailblazer.me/id/getdesignhomefreediamondsgeneratornosurvey
https://trailblazer.me/id/designhomefreediamondsgeneratornoverification
https://trailblazer.me/id/designhomefreecashgeneratorinstantly
https://trailblazer.me/id/dragoncityfreegemsgeneratornohumanverification
https://trailblazer.me/id/dragoncityfreeupdatedgemsgeneratornosurvey
https://trailblazer.me/id/getdragoncityfreegoldgeneratornoverify
https://trailblazer.me/id/dragoncityfreeunlimitedgoldgeneratornoverification
https://trailblazer.me/id/dragoncityfreegemsgeneratornohumansurvey
https://trailblazer.me/id/empiresandpuzzlesfreegemsgeneratornoverification
https://trailblazer.me/id/empiresandpuzzlesfreeupdatedgemsgeneratornosurvey
https://trailblazer.me/id/getempiresandpuzzlesfreegemsgeneratornoverification
https://trailblazer.me/id/empiresandpuzzlesfreeunlimitedgemsgenerator
https://trailblazer.me/id/empiresandpuzzlesfreegemsgeneratornoverify
https://rextester.com/RPWB82103
https://www.pastery.net/wtckrq/
https://notes.io/qZera
https://pasteio.com/xv4PrSfTFcwY
https://pastelink.net/o5n0mm39
https://paiza.io/projects/9UlWXWMUeO7ndPh_gTnKbg
https://ide.geeksforgeeks.org/online-c-compiler/75fcb770-c102-4026-a404-67a3aad5a614
https://paste.firnsy.com/paste/cBZnlxNwZpQ
https://paste.enginehub.org/2BShwRb-s
https://jsfiddle.net/d3p8a7r2/
https://paste.ee/p/1ttMo
https://yamcode.com/design-466