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://m.imdb.com/list/ls547179258
https://m.imdb.com/list/ls547179244
https://m.imdb.com/list/ls547179433
https://m.imdb.com/list/ls547178881
https://m.imdb.com/list/ls547110066
https://m.imdb.com/list/ls547115502
https://m.imdb.com/list/ls547115590
https://m.imdb.com/list/ls547115148
https://quycau.wiin.io/
https://quycau.wiin.io/en/programs
https://b4struocgioyeu.wiin.io/
https://b4struocgioyeu.wiin.io/programs
https://doraemonnobitavabangiaohuong.wiin.io/
https://doraemonnobitavabangiaohuong.wiin.io/en/programs
https://www.are.na/block/28414310
https://www.are.na/block/28414623
https://www.are.na/block/28414606
https://www.are.na/block/28414373
https://www.are.na/block/28414836
https://www.are.na/block/28415037
https://www.are.na/block/28415055
https://www.are.na/block/28415060
https://www.are.na/block/28415076
https://www.are.na/block/28415131
https://www.are.na/block/28415251
https://www.are.na/block/28415303
https://www.are.na/mayra-reilly/jumadi
https://www.are.na/block/28416039
https://www.are.na/block/28416035
https://www.are.na/block/28416024
https://www.are.na/block/28416012
https://www.are.na/block/28416004
https://www.are.na/block/28415981
https://www.are.na/block/28415975
https://www.are.na/block/28415972
https://www.are.na/block/28415967
https://www.are.na/block/28415848
https://www.are.na/block/28415748
https://www.are.na/block/28415740
https://www.are.na/vivian-cash/sronze-muicy
https://www.are.na/block/28416266
https://www.are.na/block/28416260
https://www.are.na/block/28416252
https://www.are.na/block/28416246
https://www.are.na/block/28416239
https://www.are.na/block/28416235
https://www.are.na/block/28416226
https://www.are.na/block/28416218
https://www.are.na/block/28416212
https://www.are.na/block/28416206
https://www.are.na/block/28416197
https://www.are.na/block/28416188
https://www.are.na/elva-lara/jos-gandos
https://www.are.na/block/28416688
https://www.are.na/block/28416678
https://www.are.na/block/28416582
https://www.are.na/block/28416571
https://www.are.na/block/28416544
https://www.are.na/block/28416534
https://www.are.na/block/28416518
https://www.are.na/block/28416503
https://www.are.na/block/28416486
https://www.are.na/block/28416465
https://www.are.na/block/28416456
https://www.are.na/block/28416441
https://www.are.na/block/28416418
https://www.are.na/block/28416412
https://www.are.na/savannah-french/nguyen-pau
https://www.are.na/block/28416853
https://www.are.na/block/28416837
https://www.are.na/block/28416818
https://www.are.na/block/28416799
https://www.are.na/block/28416791
https://www.are.na/block/28416788
https://www.are.na/block/28416784
https://www.are.na/block/28416776
https://www.are.na/block/28416757
https://www.are.na/block/28416750
https://www.are.na/block/28416741
https://www.are.na/block/28416729
https://www.are.na/block/28416723
https://www.are.na/desi-cansa/cimol-colle
https://www.are.na/block/28417162
https://www.are.na/block/28417151
https://www.are.na/block/28417140
https://www.are.na/block/28417135
https://www.are.na/block/28417112
https://www.are.na/block/28417107
https://www.are.na/fryer-amon/briyan-jasmi
https://rentry.co/5gbpidk4
https://snippet.host/shyzye
https://bitbin.it/OB0kq9HJ
https://telegra.ph/seo-google-06-03
https://paste.intergen.online/view/9b9d658c
https://paste4btc.com/8Ul8yBFw
https://www.toptal.com/developers/hastebin
https://tempaste.com/iGQUi7zUYNR
https://pastebin.com/UFEHDJjG
https://notes.io/wk4zP
https://www.toptal.com/developers/paste-gd/eTJk7TRg
https://paste.laravel.io/a9bff360-9891-4cf1-b753-4e44cce4ba47
https://ctxt.io/2/AABocQ5rFg
https://paste.firnsy.com/paste/2TTqbgoJRb2
https://paste.ee/p/0h5rH#g5ru0pPVsdwT_jSNnmABLo4etFQvRdzM
https://paste.mozilla.org/bppBBHrG
https://paste.enginehub.org/BMy3l2bnv
https://paste.ofcode.org/33AruNZuVAVB2BL7WQTWXC5
https://friendpaste.com/539gFd1YHha1LXTuZFamYG
https://pastebin.pl/view/5985c168
https://www.pastery.net/hsxgka
https://justpaste.it/9e8p5
https://yamcode.com/pasakbumi-7
https://sharetext.me/ihj7mcgxzi
https://pastelink.net/9mkb3a1h
https://1001bookmarks.com/story17238798/google-indexing
https://open.firstory.me/story/clwyjaarp27ob01ukc3ffecxf
https://www.bitsdujour.com/profiles/iy1PCl
https://profile.hatena.ne.jp/pasakbum
https://medium.com/@pasakbumi59/seo-google-809cb0ec298b
https://community.badabusiness.com/pasakbumi#
https://www.patreon.com/posts/seo-google-105472565?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=postshare_creator&utm_content=join_link
https://lifeisfeudal.com/Discussions/question/seo-goole
https://wiredforwar.org/topic/615/dsfdszgsg
https://wandering.flarum.cloud/d/67601-dsfdxfgzed
http://aldenfamilydentistry.com/UserProfile/tabid/57/userId/742793/Default.aspx
https://saphalaafrica.co.za/wp/question/google-seo/
https://healingxchange.ning.com/forum/topics/seo-google
https://healingxchange.ning.com/forum/topics/seo-google-1
https://wiredforwar.org/topic/616/dxgfdxgfdcxgh
https://www.tadalive.com/profile-google66337c89099b7
https://herbalmeds-forum.biolife.com.my/d/74543-drftgydxfrgtdxfrgdxf
https://topsocialplan.com/story2697343/goole-indexing
https://bookmarkmargin.com/story17343161/goole-indexing
https://www.tadalive.com/profile-google663d22251fb7c
https://click4r.com/posts/g/16982072/google-indexing
https://portaly.cc/MaritalJusticeEp21HdThai
https://portaly.cc/ThePlayer2MasterofSwindlersEp1
https://www.ticketleap.events/tickets/maritaljusticeep21thai/ep-21-21-full-hd
https://m.imdb.com/list/ls547154081/
https://m.imdb.com/list/ls547154183/
https://m.imdb.com/list/ls547154824/
https://m.imdb.com/list/ls547159417/
https://m.imdb.com/list/ls547158125/
https://m.imdb.com/list/ls547158438/
https://m.imdb.com/list/ls547170313/
https://m.imdb.com/list/ls547175057/
https://www.ticketleap.events/tickets/kissedbytherainep1hdthai/ep-1-1-full-hd
https://www.ticketleap.events/tickets/alovesobeautifulep1hdthai/ep-1-1-full-hd
https://www.ticketleap.events/tickets/crashtap7vietsub/xem-phim-tai-nan-7-tap-cuoi-vietsub-thuyet-minh
https://www.ticketleap.events/tickets/daretolovemetap7vietsub/xem-phim-thach-ma-dam-yeu-tap-7-thuyet-minh-vietsub
https://testimonial.to/xem-phim-%E2%96%B8-mai-2024-full-hd-tr%E1%BB%B1c-tuy%E1%BA%BFn-mi%E1%BB%85n-ph%C3%AD-vietsub-thuy%E1%BA%BFt-minh
https://testimonial.to/xem-phim-%E2%96%B8-mai-2024-full-hd-tr%E1%BB%B1c-tuy%E1%BA%BFn-mi%E1%BB%85n-ph%C3%AD-vietsub-thuy%E1%BA%BFt-minh/all
https://github.com/seandainya-saja
https://github.com/doyok-aprul
https://wandering.flarum.cloud/d/67599-sintariskaya
https://snippet.host/uoucdi
https://swipestudio.co/forums/discussion/general/galiskatria
https://tempaste.com/xnt4NDblsVu
https://forum.instube.com/d/96064-fitirakirtya
https://click4r.com/posts/g/16981914/parida-elsya
https://forum.woimortal.com/forum/change-log/11233-frisilasika
https://diendannhansu.com/threads/derfgtyusandria.448731/
https://www.yeuthucung.com/threads/prisilasintoiya.450372/
https://paste.thezomg.com/203807/73968801/
https://paiza.io/projects/0C9vn8waW3wUmrXJO7HXvQ?language=php
https://notes.io/wk44u
https://ctxt.io/2/AABovUkiFg
https://www.tadalive.com/forum/thread/37713/mjkiopsa/
https://herbalmeds-forum.biolife.com.my/d/74562-vbgrfta
https://yamcode.com/fdrea-5647
https://portaly.cc/MaritalJusticeEp21HdThai
https://portaly.cc/ThePlayer2MasterofSwindlersEp1
https://www.ticketleap.events/tickets/maritaljusticeep21thai/ep-21-21-full-hd
https://m.imdb.com/list/ls547154081/
https://m.imdb.com/list/ls547154183/
https://m.imdb.com/list/ls547154824/
https://m.imdb.com/list/ls547159417/
https://m.imdb.com/list/ls547158125/
https://m.imdb.com/list/ls547158438/
https://m.imdb.com/list/ls547170313/
https://m.imdb.com/list/ls547175057/
https://www.ticketleap.events/tickets/kissedbytherainep1hdthai/ep-1-1-full-hd
https://www.ticketleap.events/tickets/alovesobeautifulep1hdthai/ep-1-1-full-hd
https://www.ticketleap.events/tickets/crashtap7vietsub/xem-phim-tai-nan-7-tap-cuoi-vietsub-thuyet-minh
https://www.ticketleap.events/tickets/daretolovemetap7vietsub/xem-phim-thach-ma-dam-yeu-tap-7-thuyet-minh-vietsub
https://testimonial.to/xem-phim-%E2%96%B8-mai-2024-full-hd-tr%E1%BB%B1c-tuy%E1%BA%BFn-mi%E1%BB%85n-ph%C3%AD-vietsub-thuy%E1%BA%BFt-minh
https://testimonial.to/xem-phim-%E2%96%B8-mai-2024-full-hd-tr%E1%BB%B1c-tuy%E1%BA%BFn-mi%E1%BB%85n-ph%C3%AD-vietsub-thuy%E1%BA%BFt-minh/all
https://github.com/seandainya-saja
https://github.com/doyok-aprul
https://wandering.flarum.cloud/d/67599-sintariskaya
https://snippet.host/uoucdi
https://swipestudio.co/forums/discussion/general/galiskatria
https://tempaste.com/xnt4NDblsVu
https://forum.instube.com/d/96064-fitirakirtya
https://click4r.com/posts/g/16981914/parida-elsya
https://forum.woimortal.com/forum/change-log/11233-frisilasika
https://diendannhansu.com/threads/derfgtyusandria.448731/
https://www.yeuthucung.com/threads/prisilasintoiya.450372/
https://rentry.co/4vvcqwr4
https://herbalmeds-forum.biolife.com.my/d/74482-bahayam
https://herbalmeds-forum.biolife.com.my/d/74483-bahayam
https://jpn.itlibra.com/article?id=22357
https://www.funaroom.com/group/fun-a-roomgurupu/discussion/17617c81-a029-4087-ab8d-b2d3b912c6e0
https://www.refresh-studio.sk/group/skupina-refresh/discussion/7dc86314-c9cf-4c7b-b7f7-58ac2a9ca620
https://www.bitsdujour.com/profiles/RlL2Tg
https://pastelink.net/faxrhyui
https://tempaste.com/enfDFBPBsAF
https://snippet.host/ineoig
https://yamcode.com/hayam-9420
https://yamcode.com/hayam-9420
https://click4r.com/posts/g/16978394/bahayam
https://hackmd.io/@aldymeyad07/HyulqX5N0
https://click4r.com/posts/g/16978396/bahayam
https://healingxchange.ning.com/photo/albums/index-instan-4
https://profile.hatena.ne.jp/aldymeyad07/profile
https://forum.woimortal.com/member/23006-aldymeyad07/visitormessage/11220-visitor-message-from-aldymeyad07#post11220
https://yamcode.com/index-8025
https://herbalmeds-forum.biolife.com.my/d/74487-fdsfsdfsdf
https://www.forexagone.com/forum/questions-debutants/bahaym123-121172#218886
https://www.tadalive.com/forum/thread/37671/bahyam/
https://wandering.flarum.cloud/d/67547-fasfasfasf