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://topmate.io/dangthoraniep8hd/956565
https://topmate.io/dangthoraniep8hd/956587
https://topmate.io/franklyspeakingep1thai/956652
https://topmate.io/franklyspeakingep1thai/956659
https://www.wity.im/franklyspeakingEp1
https://myboofullstory2024thai.unicornplatform.page/
https://www.feedspace.io/v/SulTWAp
https://www.feedspace.io/v/XeBmzrK
https://wandering.flarum.cloud/d/58582-fcvsagtre
https://snippet.host/kfdzig
https://swipestudio.co/forums/discussion/general/fergyhjik
https://forum.instube.com/d/92789-mjkiokl
https://tempaste.com/Qxe0BY89Nc9
https://click4r.com/posts/g/16652148/hnjmk
https://forum.woimortal.com/forum/change-log/8159-dcvfgtya
https://bento.me/kulbashevskyhulaspalmcourtcom
https://bento.me/nastyushashelessaxophonexltdcom
https://bento.me/andrassbtcmodcom
https://bento.me/annaverveda08dogtrainingobedienceschoolcom
https://bento.me/geordiewviviemailcom
https://bento.me/uhedesezenycaveyufmailcom
https://bento.me/teplosetisukkasemhomestaycom
https://bento.me/kristina7alinggangmelapehcom
https://bento.me/ksuchatuscreaionigcom
https://bento.me/shnurovdogtrainingobedienceschoolcom
https://bento.me/ledylirikasaxliftus
https://bento.me/lalitabatakwinjicom
https://bento.me/jackashwamagicaigurucom
https://bento.me/susidarmaningsihsaxliftus
https://bento.me/ijgssunnyblogexpresscom
https://letterboxd.com/elenaulianovam/list/2024/
https://pastelink.net/jsd8mliw
https://pastelink.net/mukhi433
https://pastelink.net/k86dg556
https://sharing.clickup.com/9018255028/t/h/86ep7x862/HQG4F1U5EWC7SQV
https://doc.clickup.com/9018255028/d/h/8crf9nm-38/c7decd1b89af54c
https://doc.clickup.com/9018255028/d/h/8crf9nm-78/02443f36569cac4
https://community.oneplus.com/thread/1584286164683063304
https://community.oneplus.com/thread/1584294828605177863
https://community.oneplus.com/thread/1584326057941532675
https://community.oneplus.com/thread/1584337782925426689
https://letterboxd.com/sharangdevsinha/list/2024-hd1080p/
https://letterboxd.com/pbdirtykonterk/list/hk-2024/
https://letterboxd.com/justhe2ofuspro/list/20241080phd/
https://letterboxd.com/esquebewarunkp/list/2024-1080phd/
https://vyktkj3111.expandcart.com/index.php?route=product/product&product_id=373
https://vyktkj3111.expandcart.com/index.php?route=product/product&product_id=374
https://vyktkj3111.expandcart.com/index.php?route=product/product&product_id=375
https://roxrjf6302.expandcart.com/index.php?route=product/product&product_id=373
https://roxrjf6302.expandcart.com/index.php?route=product/product&product_id=374
https://roxrjf6302.expandcart.com/index.php?route=product/product&product_id=375
https://nets-flix.xyz
https://www.artstation.com/ver-profesion-peligro-2024-online/profile
https://www.artstation.com/profesion-peligro-2024-pelicula-completa-en-espanol/profile
https://www.artstation.com/ver-profesion-peligro-2024-pelicula-completa/profile
https://www.artstation.com/profesion-peligro-2024-pelicula/profile
https://www.artstation.com/profesion-peligro-2024-pelicula-completa/profile
https://www.artstation.com/garfield-fuera-de-casa-2024-pelicula-completa-latino/profile
https://www.artstation.com/garfield-2024-pelicula-completa-en-espanol/profile
https://www.artstation.com/ver-garfield-fuera-de-casa-2024-pelicula-completa/profile
https://www.artstation.com/garfield-fuera-de-casa-2024-pelicula/profile
https://www.artstation.com/garfield-fuera-de-casa-2024-pelicula-completa/profile
https://www.artstation.com/el-caso-del-cielo-2024-online-en-espanol/profile
https://www.artstation.com/el-caso-del-cielo-pelicula-completa-en-espanol/profile
https://www.artstation.com/el-caso-del-cielo-2024-pelicula-completa-online/profile
https://www.artstation.com/el-caso-del-cielo-2024-pelicula/profile
https://www.artstation.com/el-caso-del-cielo-2024-pelicula-completa/profile
https://www.artstation.com/jugaremos-en-el-bosque-2024-online-en-espanol/profile
https://www.artstation.com/jugaremos-en-el-bosque-2024-pelicula-completa-en-espanol/profile
https://www.artstation.com/ver-jugaremos-en-el-bosque-2024-pelicula-espanol/profile
https://www.artstation.com/jugaremos-en-el-bosque-2024-pelicula/profile
https://www.artstation.com/jugaremos-en-el-bosque-2024-pelicula-completa/profile
https://topmate.io/lovelyrunnerep8thai
https://topmate.io/lovelyrunnerep8thai/954522
https://topmate.io/lovelyrunnerep8thai/954527
https://www.feedspace.io/v/SulTWAp
https://lovelyrunnerep8.framer.media/
https://topmate.io/loveatfirstnightep12
https://topmate.io/loveatfirstnightep12/954592
https://loveatfirstnightep12.framer.wiki/
https://www.feedspace.io/v/XeBmzrK
https://snippet.host/xgzabv
https://wandering.flarum.cloud/d/58352-dcaswertyhj
https://swipestudio.co/forums/discussion/ondemand/derasdefa
https://tempaste.com/s8kvreFyrLk
https://forum.instube.com/d/92422-vfrdsawq
https://click4r.com/posts/g/16636537/vfdrtyujkio
https://forum.woimortal.com/forum/change-log/8089-freyuikop
https://community.she.com/topic/2632698/desawdfrt-hyujkio
https://community.she.com/topic/2632727/https-topmate-io-lovelyrunnerep8thai-954522
https://community.she.com/topic/2632734/https-lovelyrunnerep8-framer-media
https://community.she.com/topic/2632748/https-loveatfirstnightep12-framer-wiki
https://feedspace.io/v/nxjBMM3
https://feedspace.io/v/joDXhcn
https://pingocard.com/queenoftearsfinal/
https://bookshelf.so/queenoftearsthaisub
https://www.wity.im/queenoftearsep15
https://www.wity.im/lahnmahthaifullstory
https://pinkary.com/@queenoftearsep15
https://queen-of-tears-ep15.notice.site/
https://app.formbot.com/forms/26f38b58-a6bf-461c-9235-b176c68bbe35