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://bento.me/ver-cazafantasmas-imperio-helado-2024-online-en-espanol-y-latino-cuevana-3
https://bento.me/antes-de-ti—-pelicula-ver-online-en-espanol
https://bento.me/ver-antes-de-ti-pelicula-completa-y-latino
https://bento.me/cincuenta-sombras-de-grey—-pelicula-ver-online-en-espanol
https://bento.me/ver-cincuenta-sombras-de-grey-pelicula-completa-y-latino
https://bento.me/harry-potter-y-la-piedra-filosofal—-pelicula-ver-online-en-espanol
https://bento.me/ver-harry-potter-y-la-piedra-filosofal-pelicula-completa-y-latino
https://bento.me/la-estrella-azul—-pelicula-ver-online-en-espanol
https://bento.me/ver-la-estrella-azul-pelicula-completa-y-latino
https://bento.me/dream-scenario—-pelicula-ver-online-en-espanol
https://bento.me/ver-anatomia-de-una-caidapelicula-completa-y-latino
https://bento.me/priscilla—-pelicula-ver-online-en-espanol
https://bento.me/365-dias—-pelicula-ver-online-en-espanol
https://bento.me/la-primera-profecia—-pelicula-ver-online-en-espanol
https://bento.me/ver-la-primera-profecia-pelicula-completa-y-latino
https://bento.me/la-hierba-del-diablo—-pelicula-ver-online-en-espanol
https://bento.me/fabricante-de-lagrimas—-pelicula-ver-online-en-espanol
https://bento.me/ver-fabricante-de-lagrimas-pelicula-completa-y-latino
https://bento.me/pajaros—-pelicula-ver-online-en-espanol
https://bento.me/ver-pajaros-pelicula-completa-y-latino
https://bento.me/arthur—-pelicula-ver-online-en-espanol
https://bento.me/ver-arthur-pelicula-completa-y-latino
https://bento.me/una-mujer-italiana—-pelicula-ver-online-en-espanol
https://bento.me/ver-una-mujer-italiana-pelicula-completa-y-latino
https://bento.me/sangre-en-los-labios—-pelicula-ver-online-en-espanol
https://bento.me/ver-sangre-en-los-labios-pelicula-completa-y-latino
https://bento.me/el-hombre-invisible—-pelicula-ver-online-en-espanol
https://bento.me/a-mame-co-jsme-chteli-cely-film-online-zdarma-scream
https://bento.me/a-mame-co-jsme-chteli-2024-cely-filmy-online-zdarma-cz
https://bento.me/sledujte-a-mame-co-jsme-chteli-2024-cely-film-online-cz-sk
https://paiza.io/projects/YnTsba4elRNHC5VGsWD1oA?language=php
https://my.eventsframe.com/event/44faa82a-21a8-4ae0-a0f0-3f9531ea63de
https://my.eventsframe.com/event/847aae09-2bd9-465b-8385-279368e62253
https://my.eventsframe.com/event/070a2d7e-bd4a-4391-a4ba-18ea1b7e9892
https://www.myminifactory.com/stories/2—2024-godzilla-vs-kong-2-tw-hk-65fd236f984df
https://baskadia.com/post/64ebw
https://www.myminifactory.com/stories/2—-2024—1080p—65fd2513c255f
https://www.myminifactory.com/stories/2—-2024—-hd-1080p-65fd2f283c60f
https://groups.google.com/g/alhoiris/c/9V6Qhyrw-ZM/m/KYnkD8XgAQAJ
https://groups.google.com/g/alhoiris/c/9V6Qhyrw-ZM/m/KYnkD8XgAQAJ
https://groups.google.com/g/alhoiris/c/fxrwjeBCjZc/m/VAaXncjgAQAJ
https://www.myminifactory.com/stories/-x——godzilla-x-kong-2024—-65fd3149f1ab1
https://bento.me/repelis-ver-godzilla-y-kong-el-nuevo-imperio-2024-online-en-espanol
https://bento.me/godzilla-kong-2-empire-r-64jt2eq
https://bento.me/cuevana-ver-godzilla-y-kong-el-nuevo-imperio-2024-online-en-espanol
https://4k-watch.playhdmovie.xyz
https://nets-flix.xyz
https://gamma.app/docs/2023-Tee-Yod-WQHD-4K-vueuni8gzu13gih
https://teeyod4kdubthai-rgxf72o.gamma.site/
https://a.purplepass.com/events/285840-%E0%B8%94%E0%B8%B9%60%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-%E0%B8%9E%E0%B8%B5%E0%B9%88%E0%B8%99%E0%B8%B2%E0%B8%84-4—(pee-nak-4)-2024-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-hd-%E0%B8%9E-mar-21st
https://a.purplepass.com/events/285842—plus-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%9E%E0%B8%B5%E0%B9%88%E0%B8%99%E0%B8%B2%E0%B8%84-4—(2024)-%E0%B8%9E%E0%B8%B2%E0%B8%81%E0%B8%A2%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-mar-21st
https://feedback.encharge.io/feature-requests/posts/-4-2024-4-imax-1080i
https://feedback.encharge.io/feature-requests/posts/-4-2024-pee-nak-4-hd-fhd
https://a.purplepass.com/events/285847—plus—plus-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%94%E0%B8%B2%E0%B8%9A%E0%B8%9E%E0%B8%B4%E0%B8%86%E0%B8%B2%E0%B8%95%E0%B8%AD%E0%B8%AA%E0%B8%B9%E0%B8%A3%E0%B8%9B%E0%B8%B2%E0%B8%8F%E0%B8%B4%E0%B8%AB%E0%B8%B2%E0%B8%A3%E0%B8%B4%E0%B8%A2%E0%B9%8C%E0%B9%81%E0%B8%AB%E0%B9%88%E0%B8%87%E0%B8%AA%E0%B8%B2%E0%B8%A2%E0%B8%AA%E0%B8%B1%E0%B8%A1%E0%B8%9E%E0%B8%B1%E0%B8%99-mar-21st-2024
https://a.purplepass.com/events/285849—plus-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%94%E0%B8%B2%E0%B8%9A%E0%B8%9E%E0%B8%B4%E0%B8%86%E0%B8%B2%E0%B8%95%E0%B8%AD%E0%B8%AA%E0%B8%B9%E0%B8%A3%E0%B8%9B%E0%B8%B2%E0%B8%8F%E0%B8%B4%E0%B8%AB%E0%B8%B2%E0%B8%A3%E0%B8%B4%E0%B8%A2%E0%B9%8C%E0%B9%81%E0%B8%AB%E0%B9%88%E0%B8%87%E0%B8%AA%E0%B8%B2%E0%B8%A2%E0%B8%AA%E0%B8%B1%E0%B8%A1%E0%B8%9E%E0%B8%B1%E0%B8%99%E0%B8%98-mar-21st-2024
https://feedback.encharge.io/feature-requests/posts/-2024-demon-slayer-4-uhd
https://feedback.encharge.io/feature-requests/posts/-ep-1-1-uncut-full-hd-
https://feedback.encharge.io/feature-requests/posts/-ep-1-2-1-2-uncut-hd-thai-
https://github.com/4-2024-Kung-Fu-Panda-4-IMAX-1080i
https://a.purplepass.com/events/285756—plus-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%81%E0%B8%B1%E0%B8%87%E0%B8%9F%E0%B8%B9%E0%B9%81%E0%B8%9E%E0%B8%99%E0%B8%94%E0%B9%89%E0%B8%B2-4-(2024)—plus-%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-‘kung—mar-21st
https://a.purplepass.com/events/285757—plus—plus-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%9C%E0%B8%B9%E0%B9%89%E0%B8%8A%E0%B8%B2%E0%B8%A2%E0%B8%82%E0%B8%B2%E0%B8%A2%E0%B8%A3%E0%B8%B1%E0%B8%81-(2024)—plus-%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-’rentb-mar-20th
https://portaly.cc/Rentboythaidub
https://a.purplepass.com/events/285761—plus-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%9E%E0%B8%B5%E0%B9%88%E0%B8%99%E0%B8%B2%E0%B8%84-4-(2024)-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2-’pee-n-mar-20th
https://yogarajyoga542.hippovideo.io/page/teeyodthaihddub
https://brittanyharvms041996.hippovideo.io/page/PeeNak4ThaiHd
https://vanduzerrivenburghduwc7269.hippovideo.io/page/KungFuPanda4thaidub
https://www.forexagone.com/forum/questions-debutants/kamajiklsa-109348#206961
https://friendpaste.com/4JnKaQyyQY8wh5Qkfna2PF
https://www.pastery.net/whduzd/
https://pastelink.net/9efsu6ia
https://paste.ofcode.org/iRLYDGnNyzbcenKUd4rbeG
https://yamcode.com/untitled-90087
https://herbalmeds-forum.biolife.com.my/d/42850-jkiopl
https://www.vitaely.me/hortaewtakthefinalethaidubb
https://portaly.cc/hortaewtakthefinalehdthai
https://portaly.cc/exhumafullhdthai
https://teeyod.disha.page/
https://angkongabang.hippovideo.io/page/—-2024—oh-my-ghost-the-finale-imax
https://www.floik.com/flos/pts3/9ulw/5c4e3469.html
https://github.com/Hor-Taew-Tak-The-Finale-Full-Thai-Dub
https://www.imdb.com/list/ls528403042/
https://www.imdb.com/list/ls528403780/
https://www.imdb.com/list/ls528403477/
https://www.imdb.com/list/ls528406043/
https://www.imdb.com/list/ls528406327/
https://www.imdb.com/list/ls528406438/
https://www.imdb.com/list/ls528406446/
https://www.imdb.com/list/ls528406980/
https://www.imdb.com/list/ls528406873/
https://www.imdb.com/list/ls528409236/
https://www.imdb.com/list/ls528409946/
https://www.imdb.com/list/ls528409998/
https://www.imdb.com/list/ls528409856/
https://www.imdb.com/list/ls528409815/
https://www.imdb.com/list/ls528409867/
https://www.imdb.com/list/ls528409824/
https://www.imdb.com/list/ls528409885/
https://www.imdb.com/list/ls528408051/
https://www.imdb.com/list/ls528408017/
https://www.imdb.com/list/ls528408031/