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://marrymyhusbandep1.vsble.me/
https://marrymyhusbandep1.vsble.me/hd/thai/
https://marrymyhusbandep1.vsble.me/hd/
https://gamma.app/public/EP3-3-FULLHD—ip9452fqcxxhp06
https://gamma.app/public/EP3-3-FULLHD-THAI-0wcr6jfydhmml0m
https://gamma.app/public/EP-4-4-HD-THAI-utmdbwdo30bkdvp
https://gamma.app/public/Ep4-4-FULLHD—v5rxj2sy5h6hffq
https://marrymyhusbandep3.vsble.me/
https://marrymyhusbandep3.vsble.me/hd/thai/
https://marrymyhusbandep3.vsble.me/hd/
https://mez.ink/marrymyhusbandep3seriesthai
https://marrymyhusbandep3.unicornplatform.page/
https://gamma.app/public/EP5-5-FULLHD—hr8h189sjpsp61w
https://gamma.app/public/Ep5-5-FULLHD—f38d7zb6fklf9fu
https://mez.ink/findyourselfep5seriesthai
https://gamma.app/public/EP1-1-FULLHD—4144mt0o65istsh
https://gamma.app/public/EP1-1-FULLHD—bnn2opuqdbpx1u3
https://gamma.app/public/EP1-1-FULLHD—gyxdfn2n77trl2x
https://mez.ink/onceadoctoralwaysadoctorep1seriesthai
https://gamma.app/public/EP8-8-UNCUT-FULLHD-THAI-xph0c6unuxed2hu
https://gamma.app/public/EP8-8-UNCUT-FULLHD—rr3ifrugttgakak
https://mez.ink/pitbabeep8theseriesuncutthai
https://gamma.app/public/Nana-Tour-with-Seventeen-EP-1-1-HD-THAI-f78m5gnzni4p9tu
https://pitbabeep8.vsble.me/
https://pitbabeep8.vsble.me/hd/thai/
https://pitbabeep8.vsble.me/hd/
https://www.pastery.net/rejxrg/
https://tempaste.com/Xyfdd2iLK19
https://paste.enginehub.org/wY4GH3xQv
https://paste.chapril.org/?81cdf5066e8b75ec#4hVV1YjgyG8ivpcJqxETPVt9GnPpDrmoSwNQY9cA87HE
https://paste.laravel.io/c8e086bd-c63e-4d8b-9572-0ecf668313c3
https://paste.azago.in/Gdgip6AJeh
https://gamma.app/public/EP3-3—0w9oj107yorouuy
https://gamma.app/public/EP4-HD—sbrksr76qoywe42
https://gamma.app/public/Between-Him-and-Her-Ep3-3—am743v3cc62wehm
https://gamma.app/public/Love-Song-for-Illusion-EP3-3-HD-FULL—yfsecdyn7yx8efz
https://gamma.app/public/Love-Song-for-Illusion-Ep2-2-FULLHD—wdv8zfu4ylafm99
https://gamma.app/public/Ep1-1-Full-HD-UNCUT-d0uyl8rlx4hs5gy
https://gamma.app/public/EP1-1-HD-argkqaaiihq1cwc
https://gamma.app/public/Knight-Flower-EP1-1-HD-0qtqiyago7alj43
https://gamma.app/public/Knight-Flower-EP2-2-HD-THAI-f3c0rphl1ldzsio
https://gamma.app/public/The-Boy-and-the-Heron-2023—sqtd8g8lzwfu00d
https://gamma.app/public/2023-1080P-4ovmcnl7zxy25yt
https://gamma.app/public/20231080P-vefwzgwmn8loarw
https://gamma.app/public/2023-TW-50a75rvzketk8e8
https://gamma.app/public/Rebel-Moon1-A-Child-of-Fire-tk3vmhj42uaesz2
https://gamma.app/public/Rebel-Moon12023-1080p-ukreh7garp2t7vf
https://gamma.app/public/HD-180P-cx3r02np2j04cf3
https://gamma.app/public/2023—7y33xrg04ts4tij
https://www.taskade.com/p/2023-1080-p-01HKBK1KRBG72QTB99A1YM77E7
https://www.teacherspayteachers.com/Product/-2023-TW-10801974
https://www.teacherspayteachers.com/Product/2-2023-TWZH1080P-10802491
https://baskadia.com/post/26o1j
https://baskadia.com/post/26peu
https://nets-flix.xyz
https://app.formester.com/f/993c79d0-f315-49fa-b753-21545a216987
https://app.formester.com/f/fb98b074-ad57-412f-93c9-98f1148a024b
https://app.formester.com/f/f02883f3-0ae7-4142-a08a-2efd832d553a
https://hangoutep15thai.framer.website/
https://hangoutep16finalepisode.vsble.me/
https://cherrymagicep4.vsble.me/
https://thesignep7.vsble.me/
https://4kings2.checkoutpage.co/4kingpart2
https://4kingpart2.checkoutpage.co/4king2
https://fourkingtwo.checkoutpage.co/4king2
https://m.facebook.com/media/set/?set=a.915055986798267
https://m.facebook.com/media/set/?set=a.915056200131579
https://m.facebook.com/media/set/?set=a.915057440131455
https://m.facebook.com/media/set/?set=a.915057806798085
https://m.facebook.com/media/set/?set=a.915058063464726
https://m.facebook.com/media/set/?set=a.915059346797931
https://m.facebook.com/media/set/?set=a.915060866797779
https://m.facebook.com/media/set/?set=a.915061153464417
https://m.facebook.com/media/set/?set=a.915061743464358
https://m.facebook.com/media/set/?set=a.915061936797672
https://m.facebook.com/media/set/?set=a.915065513463981
https://m.facebook.com/media/set/?set=a.915065746797291
https://m.facebook.com/media/set/?set=a.915066346797231
https://m.facebook.com/media/set/?set=a.915066496797216
https://m.facebook.com/media/set/?set=a.915069980130201
https://m.facebook.com/media/set/?set=a.915072553463277
https://m.facebook.com/media/set/?set=a.915072806796585
https://m.facebook.com/media/set/?set=a.915073963463136
https://m.facebook.com/media/set/?set=a.915074323463100
https://m.facebook.com/media/set/?set=a.915075563462976
https://m.facebook.com/media/set/?set=a.915076483462884
https://m.facebook.com/media/set/?set=a.915076710129528
https://m.facebook.com/media/set/?set=a.915078273462705
https://m.facebook.com/media/set/?set=a.915078533462679
https://m.facebook.com/media/set/?set=a.915080003462532
http://moviesunivers.com/
https://taplink.cc/cuevana
https://bio.site/Cuevanaa
https://linktr.ee/aurelz993
https://linkr.bio/vercuevana
https://mez.ink/kostenlos2024
https://heylink.me/queen371/
https://bio.link/sviaadia
https://linksome.me/moviefone
https://linki.ee/momoshasy
https://solo.to/cuevanaa3
https://yamcode.com/cuevana-ver
https://rentry.co/dpmre
https://pastelink.net/dtki87hn
http://pastehere.xyz/oTEQDbu0b/
https://jsitor.com/h—SO9jQCT
https://jsbin.com/webavop/edit?html,output
https://onlinegdb.com/YzgtmAPmH
https://rift.curseforge.com/paste/7b46d32c
https://notes.io/wyhst
https://pasteio.com/x4BZ5WyLq2M4
https://paste.azago.in/4uFpML5bq8
https://tempaste.com/0pJ4XGuIsMQ
https://www.pastery.net/dzqahy/
https://www.pasteonline.net/cuevana-ver
https://pastebin.com/zq5gPZav
https://prod.pastebin.prod.webservices.mozgcp.net/UnW04H4W
https://paste.enginehub.org/91Wpss3N0
https://ctxt.io/2/AAAwnDXSFA
https://ctxt.io/2/AAAwnDXSFA
https://snippet.host/yedpxr
https://glot.io/snippets/gs5qcgryoy
https://bitbin.it/9rNsVfYK/
https://bitbin.it/9rNsVfYK/
https://paste.kodi.tv/nexexuxuru
https://justpaste.me/LUCC
https://ivpaste.com/v/X4B7rRv0Zt
https://sharetext.me/4nykegakxs
https://baccalaureate23.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion2.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion3.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion4.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion5.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion6.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion7.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnews-24.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://breking-news24.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html