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://www.senscritique.com/liste/livestream_eintracht_frankfurt_vs_borussia_dortmund_live_tod/3793500
https://www.senscritique.com/liste/LIVESTREAM_Olympique_Marseille_VS_Rennes_Live_Today/3793499
https://www.senscritique.com/liste/LIVESTREAM_Ajax_VS_Sparta_Rotterdam_Live_Today/3793498
https://www.senscritique.com/liste/LIVESTREAM_Liverpool_VS_Manchester_United_Live_Today/3793497
https://www.senscritique.com/liste/LIVESTREAM_Almeria_VS_Las_Palmas_Live_Today/3793496
https://www.senscritique.com/liste/LIVESTREAM_Valencia_VS_Villarreal_Live_Today/3793495
https://www.senscritique.com/liste/LIVESTREAM_Real_Valladolid_VS_Racing_de_Ferrol_Live_Today/3793493
https://www.senscritique.com/liste/LIVESTREAM_Juventus_VS_Inter_Milan_Live_Today/3793491
https://www.senscritique.com/liste/LIVESTREAM_Millwall_VS_Leeds_United_Live_Today/3793489
https://www.senscritique.com/liste/LIVESTREAM_Bayer_Leverkusen_VS_Freiburg_Live_Today/3793487
https://www.senscritique.com/liste/LIVESTREAM_AC_Milan_VS_Hellas_Verona_Live_Today/3793486
https://www.senscritique.com/liste/LIVESTREAM_Metz_VS_Reims_Live_Today/3793485
https://www.senscritique.com/liste/LIVESTREAM_Lorient_VS_Monaco_Live_Today/3793484
https://www.senscritique.com/liste/LIVESTREAM_Le_Havre_VS_Clermont_Live_Today/3793483
https://www.senscritique.com/liste/LIVESTREAM_Aston_Villa_VS_West_Ham_United_Live_Today/3793481
https://www.senscritique.com/liste/LIVESTREAM_Feyenoord_VS_Heerenveen_Live_Today/3793480
https://www.senscritique.com/liste/LIVESTREAM_Granadilla_Tenerife_VS_Barcelona_Live_Today/3793475
https://www.senscritique.com/liste/LIVESTREAM_Celta_de_Vigo_VS_Sevilla_Live_Today/3793471
https://www.senscritique.com/liste/LIVESTREAM_Galatasaray_VS_Kasimpasa_Live_Today/3793468
https://www.senscritique.com/liste/LIVESTREAM_Leicester_City_VS_Chelsea_Live_Today/3793467
https://www.senscritique.com/liste/LIVESTREAM_Schalke_04_VS_Hertha_BSC_Live_Today/3793466
https://www.senscritique.com/liste/LIVESTREAM_Manchester_City_VS_Brighton_and_Hove_Albion_Live_Today/3793464
https://www.senscritique.com/liste/LIVESTREAM_Lille_VS_Brest_Live_Today/3793463
https://www.senscritique.com/liste/LIVESTREAM_Napoli_VS_Como_Live_Today/3793461
https://www.senscritique.com/liste/LIVESTREAM_Genoa_VS_Juventus_Live_Today/3793460
https://www.senscritique.com/liste/livestream_az_vs_fc_volendam_live_today/3793459
https://www.senscritique.com/liste/LIVESTREAM_Atletico_Madrid_VS_Granada_Live_Today/3793457
https://tempaste.com/iSBP3J0Vb1g
https://rift.curseforge.com/paste/57db4cb6
https://www.wowace.com/paste/c7195585
https://dev.bukkit.org/paste/c0a32806
https://wow.curseforge.com/paste/b493cab4
https://telegra.ph/cavsasd-03-16
https://binshare.net/aZdQIb06mGq5pOa6r97E
https://paste.chapril.org/?e633265b64c31417#Ha1XSizNEQPGMMRfh2YwLcrhJA8Xzqr54aNzkcfHxNap
https://paste.toolforge.org/view/140f2951
https://hackmd.io/@ssderfvaser/Hk1RMd7R6
https://slashpage.com/ganouille-55qry
https://slashpage.com/masjum-li3qg
https://www.myminifactory.com/stories/—2024—1080p—65f3ca2eae686
https://www.myminifactory.com/stories/4—2024—1080p—65f3ccffa7e37
https://www.myminifactory.com/stories/—argylle—2024—1080p—-65f52df058969
https://www.myminifactory.com/stories/—-2023—1080p-65f52ed6cd5fd
https://www.myminifactory.com/stories/-2024—1080p-hd—65f5313c8be8f
https://www.myminifactory.com/stories/4—kung-fu-panda-4—2024tw-65f5329a8ed8c
https://www.myminifactory.com/stories/4—2024—1080p—65f53345662a2
https://www.myminifactory.com/stories/4—-kung-fu-panda-4-2024—65f533b85466d
https://www.myminifactory.com/stories/—cabrini-2024—-65f5352952be1
https://www.myminifactory.com/stories/-4———-65f5374d73a84
https://www.myminifactory.com/stories/-4-2024—-kung-fu-panda-4——65f538e4b978e
https://www.myminifactory.com/stories/—-oppenheimer—-2023—65f53b6adc9ef
https://www.myminifactory.com/stories/—-oppenheimer—-2023——1080p-65f53c0795b0d
https://medium.com/@rapalaila/%EA%B3%A0%EC%A7%88%EB%9D%BC-x-%EC%BD%A9-%EB%89%B4-%EC%97%A0%ED%8C%8C%EC%9D%B4%EC%96%B4-2024-%EC%A0%84%EC%B2%B4-%EC%98%81%ED%99%94-hd-%EC%98%A8%EB%9D%BC%EC%9D%B81080p-e978282fc059
https://www.myminifactory.com/stories/-x——2024—-hd-1080p-65f53ee829ec8
https://www.myminifactory.com/stories/2—-2024—1080p—65f540cb06b00
https://www.myminifactory.com/stories/2—-2024-tw-65f541bfafbe0
https://www.myminifactory.com/stories/xem-phim-godzilla-x-kong—ch-mi-2024-vietsub-bn-full-hd-65f544484ef5f
https://www.myminifactory.com/stories/xem-phim-kung-fu-panda-4-2024-full—vietsub-min-ph-online-phimmoi-65f54a7697b00
https://www.myminifactory.com/stories/2—-2024—1080p—65f54362b1b67
https://www.senscritique.com/liste/ebook_download_listen_for_the_lie/3792500
https://www.senscritique.com/liste/Ebook_Download_After_Annie/3792498
https://www.senscritique.com/liste/Ebook_Download_A_Fate_Inked_in_Blood_Saga_of_the_Unfated_1/3792497
https://www.senscritique.com/liste/Ebook_Download_White_Rural_Rage_The_Threat_to_American_Democracy/3792495
https://www.senscritique.com/liste/Ebook_Download_10percent_Happier_10th_Anniversary_How_I_Tamed_the/3792493
https://www.senscritique.com/liste/Ebook_Download_This_Could_Be_Us_Skyland_2/3792486
https://www.senscritique.com/liste/Ebook_Download_The_Menopause_Brain_New_Science_Empowers_Women_to/3792485
https://www.senscritique.com/liste/Ebook_Download_ThreeInch_Teeth_Joe_Pickett_24/3792484
https://www.senscritique.com/liste/Ebook_Download_The_Hunter/3792483
https://www.senscritique.com/liste/ebook_download_burn_book_a_tech_love_story/3792482
https://www.senscritique.com/liste/Ebook_Download_Worthy_How_to_Believe_You_Are_and_Transform_Your/3792446
https://www.senscritique.com/liste/Ebook_Download_Mostly_What_God_Does_Reflections_on_Seeking_and/3792445
https://www.senscritique.com/liste/Ebook_Download_Just_Try_It_A_Phil_and_Lil_Book/3792549
https://www.senscritique.com/liste/Ebook_Download_The_Great_Divide/3792548
https://www.senscritique.com/liste/ebook_download_cooking_in_real_life_delicious_doable_recipes/3792521
https://www.senscritique.com/liste/Ebook_Download_To_Be_a_Jew_Today_A_New_Guide_to_God_Israel_and/3792520
https://www.senscritique.com/liste/Ebook_Download_Girls_of_the_World_Doing_More_Than_Ever_Before/3792516
https://www.senscritique.com/liste/Ebook_Download_Happy_Place/3792514
https://www.senscritique.com/liste/Ebook_Download_Until_August/3792512
https://www.senscritique.com/liste/Ebook_Download_The_Prisoners_Throne_The_Stolen_Heir_Duology_2/3792511
https://www.senscritique.com/liste/Ebook_Download_The_Sunlit_Man/3792509
https://www.senscritique.com/liste/Ebook_Download_Its_Hard_for_Me_to_Live_with_Me_A_Memoir/3792506
https://www.senscritique.com/liste/Ebook_Download_How_to_Walk_into_a_Room_The_Art_of_Knowing_When/3792504
https://www.senscritique.com/liste/Ebook_Download_A_Touch_of_Chaos_Hades_x_Persephone_Saga_4/3792503
https://www.senscritique.com/liste/download_pdf_harry_potter_and_the_order_of_the_phoenix_the_i/3792355
https://www.senscritique.com/liste/Download_PDF_Lessons_in_Chemistry_BY_Bonnie_Garmus/3792354
https://www.senscritique.com/liste/DOWNLOADPDF_GoTo_Dinners_A_Barefoot_Contessa_Cookbook_BY_Ina_Garten/3792348
https://www.senscritique.com/liste/download_pdf_atomic_habits_an_easy_proven_way_to_build_good/3792285
https://github.com/wewke/ononoon/discussions/12
https://github.com/wewke/ononoon/discussions/13
https://github.com/wewke/ononoon/discussions/14
https://github.com/Buillenge/bailly.l/discussions/11
https://github.com/Buillenge/bailly.l/discussions/10
https://github.com/Buillenge/bailly.l/discussions/9
https://post.news//oncekiswarie789/2djaljE9m6O6emUy3Q4LlmyA1bF https://post.news//oncekiswarie789/2djazWaRc4lf9a8QhAvlPifZCDS
https://post.news/@/oncekiswarie789/2djb5qHKqUBWkCNAtbLiqDQWsgw
https://bento.me/madame-web—-pelicula-ver-online-en-espanol
https://bento.me/millers-girl—-pelicula-ver-online-en-espanol
https://bento.me/repelis-ver-millers-girl-2024-online-en-espanol-cuevana-3
https://bento.me/bob-marley-one-love—-pelicula-ver-online-en-espanol
https://bento.me/kung-fu-panda-4—-pelicula-ver-online-en-espanol
https://bento.me/kung-fu-panda-4-2024-pelicula-completa-online-en-espanol
https://bento.me/cualquiera-menos-tu—-pelicula-ver-online-en-espanol
https://bento.me/guardianes-de-la-noche-kimetsu-no-yaiba-rumbo-al-entrenamiento-de-los-pilares—-pelicula-ver-online-en-espanol
https://bento.me/repelis-ver-guardianes-de-la-noche—-rumbo-al-entrenamiento-de-los-pilares-2024-online-en-espanol-cuevana-3
https://bento.me/pelisplusver-guardianes-de-la-noche-kimetsu-no-yaiba-2024-pelicula-completa-online-en-espanol
https://bento.me/a-traves-de-tu-mirada—-pelicula-ver-online-en-espanol
https://bento.me/repelis-ver-a-traves-de-tu-mirada-2024-online-en-espanol-cuevana-3
https://bento.me/pelisplusver-a-traves-de-tu-mirada-2024-pelicula-completa-online-en-espanol
https://bento.me/repelis-ver-los-pequenos-amores-2024-online-en-espanol-cuevana-3
https://bento.me/repelis-ver-la-extorsion-2024-online-en-espanol-cuevana-3
https://bento.me/repelis-ver-la-bestia-en-la-jungla-2024-online-en-espanol-cuevana-3
https://bento.me/repelis-ver-dogman-2024-online-en-espanol-cuevana-3
https://bento.me/repelis-ver-culpa-tuya-2024-online-en-espanol-cuevana-3
https://bento.me/repelis-ver-la-idea-de-tenerte-2024-online-en-espanol-cuevana-3
https://bento.me/repelis-ver-hotel-royal-2024-online-en-espanol-cuevana-3
https://bento.me/repelis-ver-los-ninos-de-winton-2024-online-en-espanol-cuevana-3
https://bento.me/ganzerfilm-dune-part-two-2024-stream-deutsch-kostenlos-complett
https://bento.me/ganzer-film-dune-part-two-2024-hd-stream-deutsch-kostenlos-complett
https://bento.me/streamcloud-dune-part-two-2024-ganzer-film-deutsch-kostenlos-complett
https://bento.me/streamcloud-dune-part-2-ganzer-film-2024-deutsch
https://bento.me/ganzerfilm-the-zone-of-interest-2024-stream-deutsch-kostenlos-complett
https://bento.me/ganzer-film-the-zone-of-interest-2024-hd-stream-deutsch-kostenlos-complett
https://bento.me/streamcloud-the-zone-of-interest-2024-ganzer-film-deutsch-kostenlos
https://bento.me/ganzerfilm-kung-fu-panda-4-2024-stream-deutsch-kostenlos-complett
https://bento.me/ganzer-film-kung-fu-panda-4-2024-hd-stream-deutsch-kostenlos-complett
https://bento.me/streamcloud-kung-fu-panda-4-2024-ganzer-film-deutsch-kostenlos
https://bento.me/-ganzer-film-kung-fu-panda-4-2024-stream-deutsch-kostenlos
https://bento.me/cb01-dune—-parte-2-2024-streaming-ita-completo-film-interno
https://bento.me/cb01-dune—-parte-2-streaming-ita-2024-in-altadefinizione-1080p
https://bento.me/cb01-un-altro-ferragosto-2024-streaming-ita-completo-film-interno
https://bento.me/cb01-un-altro-ferragosto-streaming-ita-2024-in-altadefinizione-1080p
https://bento.me/-cb01-un-altro-ferragosto-2024-film-intero-streaming-ita-in-alta-definizione
https://bento.me/cb01-kung-fu-panda-4-2024-streaming-ita-completo-film-interno
https://bento.me/cb01-kung-fu-panda-4-streaming-ita-2024-in-altadefinizione-1080p
https://bento.me/kung-fu-panda-4-film-intero-streaming-ita-2024-in-altadefinizione-180p