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/bedwarsfreegcubegeneratornohumanverification2023
https://trailblazer.me/id/bedwarsfreeupdatedgcubenohumanverify
https://trailblazer.me/id/getbedwarsfreegcubegeneratornoverification2023
https://trailblazer.me/id/bedwarsfreeunlimitedgcubegeneratornoverification2023
https://trailblazer.me/id/workingbedwarsfreekeysgeneratornohumanverification
https://trailblazer.me/id/matchmasterfreecoinsgeneratornolegit
https://trailblazer.me/id/matchmasterfreeupdatedcoinsgeneratornosurvey
https://trailblazer.me/id/getmatchmastersfree5kcoinsgenerator
https://trailblazer.me/id/matchmastersfreeunlimitedcoinsgeneratornoverification2023
https://trailblazer.me/id/securematchmasterfreecoinsgeneratornoverification
https://trailblazer.me/id/afkarenafreediamondsgeneratornolegit
https://trailblazer.me/id/afkarenafreeupdateddiamondsgeneratornoverification2023
https://trailblazer.me/id/getafkarenafreediamondsgeneratornohumansurvey2023
https://trailblazer.me/id/afkarenafreeunlimiteddiamondsgeneratornoverification
https://trailblazer.me/id/afkarenafreeworkingdiamondsgeneratornoverification
https://trailblazer.me/id/angrybirds2freegemsgeneratornolegit
https://trailblazer.me/id/angrybirds2freeupdatedgemsgeneratornohumanverification
https://trailblazer.me/id/getangrybirds2freegemsgeneratornoverification2023
https://trailblazer.me/id/angrybirds2freeunlimitedgemsgeneratornoverificationfree
https://trailblazer.me/id/angrybirds2freegemsgeneratornoverificationworking
https://trailblazer.me/id/apexlegendsfreecoinsgeneratornolegit
https://trailblazer.me/id/apexlegendsfreeupdatedcoinsgeneratornohumansurvey
https://trailblazer.me/id/getapexlegendsfreecoinsgeneratornoverification
https://trailblazer.me/id/apexlegendsfreeunlimitedcoinsgeneratornoverification2023
https://trailblazer.me/id/apexlegendsfreecoinsgeneratorworking
https://trailblazer.me/id/beachbuggyracingfreegoldgeneratornolegit
https://trailblazer.me/id/beachbuggyracingfreeupdatedgoldgeneratornosurvey2023
https://trailblazer.me/id/getbeachbuggyracingfreegemsgeneratornoverification2023
https://trailblazer.me/id/beachbuggyracingfreeunlimitedgoldgeneratornoverification
https://trailblazer.me/id/workingbeachbuggyracingfreegemsgeneratornoverify
https://trailblazer.me/id/boombeachfreediamondsgeneratornolegit
https://trailblazer.me/id/boombeachfreeupdateddiamondsgeneratornoverifyfree
https://trailblazer.me/id/getboombeachfreediamondsgeneratornoverify2023
https://trailblazer.me/id/boombeachfreeunlimiteddiamondsgeneratornosurvey2023
https://trailblazer.me/id/boombeachfreeworkingdiamondsgenerator
https://trailblazer.me/id/bowmastersfreecoinsgeneratornolegit
https://trailblazer.me/id/bowmastersfreeupdatedcoinsgeneratornohumansurvey
https://trailblazer.me/id/getfreebowmasterscoinsgenerator
https://trailblazer.me/id/bowmastersfreeunlimitedcoinsgeneratornoverification
https://trailblazer.me/id/bowmastersfreecoinsgeneratorworking
https://trailblazer.me/id/callofdutyblackopsfreecpgeneratornolegit
https://trailblazer.me/id/callofdutyblackopsfreeupdatedcpgeneratornosurvey
https://trailblazer.me/id/getcallofdutyblackopsfreecreditsgenerator
https://trailblazer.me/id/callofdutyfreeunlimitedcpgeneratornosurvey2023
https://trailblazer.me/id/workingcallofdutyfreecreditsgeneratornoverification
https://www.pastery.net/anpsdf/
https://notes.io/qLYq4
https://rextester.com/VKD54024
https://pasteio.com/x5O3zJ0duSco
https://pastelink.net/nxlyvcu4
https://paiza.io/projects/0Ti87evLCaGGHIhBQXDqEA
https://ide.geeksforgeeks.org/online-c-compiler/9c976eeb-203c-433a-b709-ebe98efe9ee2
https://paste.firnsy.com/paste/ORQbqy2qVov
https://paste.enginehub.org/YNN6PDqNr
https://jsfiddle.net/L36ogte7/
https://paste.ee/p/WNcvQ
https://yamcode.com/boombeacvh
https://love-like-a-bike-ep6.readme.io/reference/ep7
https://love-like-a-bike-ep-6.readme.io/reference/love-like-a-bike-ep7
https://love-like-bike-ep6-uncut.readme.io/reference/love-like-bike-ep7
https://lovelikebike-ep6.readme.io/reference/ep-7
https://love-you-teacher-ep4.readme.io/reference/ep5
https://love-you-teacher-ep-4.readme.io/reference/love-you-teacher-ep5
https://love-you-teacher-ep-4-uncut.readme.io/reference/love-you-teacher-ep-5
https://love-you-teacher-ep4-uncut.readme.io/reference/ep5
https://yesterday-the-series-hd.readme.io/reference/ep10
https://yesterday-the-series-hd.readme.io/reference/ep-10
https://duang-with-you-ep7.readme.io/reference/ep-11
https://duangwithyouep7.readme.io/reference/duang-with-you-ep11
https://duang-with-you-ep4.readme.io/reference/ep11
https://duang-with-you-ep3-thai.readme.io/reference/duang-with-you-ep11
https://myromancescammer-ep7.readme.io/reference/ep11
https://my-romance-scammer-ep7.readme.io/reference/my-romance-scammer-ep11
https://my-romance-scammer-ep-7.readme.io/reference/ep-11
https://my-romance-scammer-ep4.readme.io/reference/ep11
https://superprofile.bio/yesterday-ep-10
https://superprofile.bio/yesterday-bl-ep-10
https://superprofile.bio/romance-scammer-ep11
https://superprofile.bio/romance-scammerep-11
https://superprofile.bio/romance-scammer-ep-11
https://superprofile.bio/duang-with-you-ep11
https://superprofile.bio/duang-with-you-ep11-uncut
https://www.issuewire.com/watch-the-super-mario-galaxy-movie-fullmovie-online-4k-free-available73-1862288249770008
https://www.issuewire.com/watch-demon-slayer-kimetsu-no-yaiba-infinity-castle-fullmovie-online-4k-free-available-1862288799412545
https://www.issuewire.com/watch-the-drama-fullmovie-online-4k-free-available-1862289481127299
https://www.issuewire.com/watch-dhurandhar-2-the-revenge-fullmovie-online-4k-free-available90-1862289818156072
https://www.issuewire.com/watch-ready-or-not-2-here-i-come-fullmovie-online-4k-free-available-online-streamings-1862290396723062
https://www.issuewire.com/watch-project-hail-mary-fullmovie-online-4k-free-available-online-streamings-1862290952736096
https://www.issuewire.com/watch-reminders-of-him-fullmovie-online-4k-free-available-online-streamings-1862291227195950
https://www.issuewire.com/watch-a-great-awakening-fullmovie-online-4k-free-available-online-streamings-1862291440716107
https://www.issuewire.com/watch-hoppers-fullmovie-online-4k-free-available-online-streamings-1862291712913696
https://www.issuewire.com/watch-scream-7-fullmovie-online-4k-free-available-online-streamings-1862291955410916
https://onlinegdb.com/bZAWaH0L1
https://www.pixiv.net/en/artworks/143491226
https://competitions.codalab.org/forums/17802/24216/
https://notes.io/ev8ZT
https://jsbin.com/rarimivuqe/edit?html,output
https://paste.centos.org/view/fe5628a3
https://glot.io/snippets/hhjodzb27t
https://jsitor.com/5IZUAkwsy
https://paiza.io/projects/MXIO3QyO9nxIt9ukdrvuFg?language=php
https://pickleballforpurpose.org.au/the-super-mario-galaxy-movie
https://pickleballforpurpose.org.au/demon-slayer-kimetsu-no-yaiba-infinity-castle
https://pickleballforpurpose.org.au/the-drama
https://pickleballforpurpose.org.au/dhurandhar-2-the-revenge
https://pickleballforpurpose.org.au/ready-or-not-2-here-i-come
https://pickleballforpurpose.org.au/a-great-awakening
https://pickleballforpurpose.org.au/reminders-of-him
https://pickleballforpurpose.org.au/project-hail-mary
https://pickleballforpurpose.org.au/scream-7
https://www.roadtofreedomchallenge.com/the-super-mario-galaxy-movie
https://www.roadtofreedomchallenge.com/demon-slayer-kimetsu-no-yaiba-infinity-castle
https://www.roadtofreedomchallenge.com/movie-flix
https://www.roadtofreedomchallenge.com/t-drama
https://www.roadtofreedomchallenge.com/thedrama
https://www.roadtofreedomchallenge.com/dhurandhar-2-the-revenge
https://www.roadtofreedomchallenge.com/ready-or-not-2-here-i-come
https://www.roadtofreedomchallenge.com/a-great-awakening
https://www.roadtofreedomchallenge.com/reminders-of-him
https://www.roadtofreedomchallenge.com/project-hail-mary
https://www.roadtofreedomchallenge.com/scream-7
https://www.roadtofreedomchallenge.com/y-heart-will-be-broken
https://www.roadtofreedomchallenge.com/your-h-will-be-broken
https://www.pixiv.net/en/artworks/143479131
https://ssn.so/forums/free/topic/214761/
https://competitions.codalab.org/forums/17802/24209/
https://paste.centos.org/view/1a2baa03
https://jsbin.com/sivohatuda/edit?html,output
https://glot.io/snippets/hhjf9xpytm
https://jsitor.com/vZClLSqJK
https://paiza.io/projects/5kIqUjILx6t_jEixovwhvQ?language=php
https://www.onlinegdb.com/3p_p2yJp-
https://notes.io/ev8hy
https://kokoda.braverytrust.org.au/the-drama
https://kokoda.braverytrust.org.au/dhurandhar-the-revenge
https://kokoda.braverytrust.org.au/ready-or-not-2-here-i-come
https://kokoda.braverytrust.org.au/a-great-awakening
https://kokoda.braverytrust.org.au/reminders-of-him
https://kokoda.braverytrust.org.au/demon-slayer-kimetsu-no-yaiba-infinity-castle
https://kokoda.braverytrust.org.au/project-hail-mary-mary
https://kokoda.braverytrust.org.au/the-super-mario-galaxy-movie
https://kokoda.braverytrust.org.au/scream-7
https://kokoda.braverytrust.org.au/your-heart-will-be-broken
https://kokoda.braverytrust.org.au/hoppers
http://facebook.com/PowerXForEDusa
https://www.facebook.com/groups/powerxforedusa
https://www.facebook.com/groups/powerxforedus
https://www.facebook.com/groups/powerxfored
https://www.facebook.com/groups/getpowerxfored
https://www.facebook.com/events/1457415019383906/
https://www.facebook.com/events/1501312338018887/
https://www.facebook.com/events/981786344344179/
https://www.facebook.com/events/978132031222051/
https://open.firstory.me/story/cmnvcktxj0fh001vva10d4qzg
https://open.firstory.me/story/cmnvcpmoh0ec301w788o8gdh8
https://open.firstory.me/story/cmnvcupix0fj301vv3c0sdyw6
https://open.firstory.me/story/cmnvd2w2c0edj01w7fprs3lp8
https://scribehow.com/viewer/Power_X_For_ED_Boost_Blood_Circulation_Naturally__JgqRrM13RLSRoqKIE393hw
https://scribehow.com/viewer/Power_X_For_ED_Enhance_Strength_and_Stamina_Today__LvOq3ELIRXm8ml1Z1GFx5w
https://scribehow.com/viewer/Power_X_For_ED_Top_Choice_for_Mens_Performance__az5nyiSdRcqyVIOQLImObQ
https://scribehow.com/viewer/Power_X_For_ED_Stronger_Erections_in_Weeks__dv88LYtyRdWcXwkG-0dY2g
https://scribehow.com/viewer/Power_X_For_ED_Enhance_Strength_and_Stamina_Today__LY6UH1SBTaSslZbKUplEsQ
https://scribehow.com/viewer/Power_X_For_ED_Supplement_Boost_Male_Performance_Naturally__UcjOSTu2RY-wbWnnDd0JlQ
https://scribehow.com/viewer/Power_X_For_ED_Pills_Improve_Stamina_and_Strength_Fast__2WZ7rocgTWunpTDBItFung
https://form.jotform.com/261011143865045
https://form.jotform.com/261011963130040
https://form.jotform.com/261011648958058
https://form.jotform.com/PowerXForED/power-x-for-ed-usa
https://form.jotform.com/PowerXForED/power-x-for-ed-us
https://form.jotform.com/PowerXForED/power-x-for-ed
https://sites.google.com/view/power-x-for-ed/
https://sites.google.com/view/power-x-for-ed-usa/
https://powerxfored.lovable.app/
https://www.facebook.com/groups/vital.boost.xl.gummies.get
https://www.facebook.com/groups/vitalboostxlgummiesus/
https://www.facebook.com/groups/getvitalboostxlgummiesusa/
https://www.facebook.com/getVitalBoostXlGummiesusa
https://www.facebook.com/events/922808070379944/
https://www.facebook.com/events/1668226487687556/
https://www.facebook.com/events/1259789052945499/
https://scribehow.com/viewer/Why_Vital_Boost_XL_Gummies_Are_Trending_in_the_USA_Right_Now__rHhjM4DlQciudNCFCqG5LQ
https://scribehow.com/viewer/Vital_Boost_XL_Gummies_Boost_Your_Confidence_Naturally__uLMveaJeQsq-MsHrgrA_CQ
https://scribehow.com/viewer/Vital_Boost_XL_Gummies_Real_Results_Real_Confidence__Jdz696fwQPi3DrdOeLl7SQ
https://scribehow.com/viewer/Vital_Boost_XL_Gummies_Your_Daily_Wellness_Partner__v_VZpMAEQiujM3L0Ngjvwg
https://scribehow.com/viewer/Vital_Boost_XL_Gummies_USA_Trending_Wellness_Product__8ytT1KTiTPKPeVnetRQcZA
https://scribehow.com/viewer/Vital_Boost_XL_Gummies_Energy_Support_Made_Easy__Q3oSGcg5TnSeXdpromzLzg
https://scribehow.com/viewer/Vital_Boost_XL_Gummies_Build_a_Strong_Daily_Routine__JgW49Z4jT6qsd4RrY1Qhig
https://scribehow.com/viewer/Vital_Boost_XL_Gummies_Real_Results_Real_Confidence__8HeEq2Y6RNeSUj7muQIDTQ
https://open.firstory.me/story/cmntyfb7t0c0701ts72vt5zfi
https://open.firstory.me/story/cmntyjy710bdu01xia4s3h2ez
https://open.firstory.me/story/cmntyob5s0ber01xic0682sus
https://open.firstory.me/story/cmntytzdq0bg801xict50hu22
https://form.jotform.com/261001825658051
https://form.jotform.com/261001852125040
https://form.jotform.com/261001805003033
https://form.jotform.com/VitalBoostXlGummies/vital-boost-xl-gummies-us
https://form.jotform.com/VitalBoostXlGummies/vital-boost-xl-gummies-usa
https://form.jotform.com/VitalBoostXlGummies/vital-boost-xl-gummies
https://sites.google.com/view/vital-boost-xl-gummies-us/
https://sites.google.com/view/vital-boost-xl-gummies-get/
https://vgen.co/VitalBoostXlGummies/characters
https://vital-boost-xl-gummies-usa.lovable.app/
RECOVER YOUR LOST CRYPTO ASSETS & IMPROVE YOUR CREDIT SCORE WITH ASORE HACK INTELLIGENCE. NO UPFRONT PAYMENT REQUIRED.
Asore Corp. is a team of Cyber Intelligence, Crypto Investigation, Asset Tracing and ethical hacking experts. Working together to form a private cyber and crypto intelligence group focused on providing results.
Using the latest Cyber Tools, Open Source Intelligence (OSINT), Human Intelligence (HUMINT), and cutting edge technology, we provide actionable intelligence to our clients.
WHY CHOOSE US?
– Expert Cyber Investigation Services —Our cyber investigators operate professionally and anonymously to crack all firewalls known to man.
– Cryptocurrency And Digital Asset Tracking — We are able to track the movement of different crypto currencies and assets. If the asset has been moved, we are able to follow it.
– Strategic Intelligence For Asset Recovery — The first step to recovery is locating recoverable assets. Our experienced team will be able to walk you through the process.
Schedule a mail session with our team of professionals today via – asorehackcorp (@) gmail (.) com to get started immediately.
BEWARE of FABRICATED reviews and testimonies endorsing tricksters, do not get scammed twice.
Disclaimer: Asore Corp. is not a law enforcement agency and not a law firm. Like all legitimate private investigators, we can guarantee specific results. We apply our expertise and resources to every case professionally and ethically.6