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://github.com/apps/iubesc-sa-te-urasc-qzx
https://github.com/apps/iubesc-sa-te-sr
https://github.com/apps/iubesc-sa-te-urasc-filmul-online
https://github.com/apps/iubesc-sa-te-urasc-2023-film-vezi
https://github.com/apps/iubesc-sa-te-urasc-2023
https://github.com/apps/iubesc-sa-te-urasc-filmul-in-2023
https://github.com/apps/iubesc-sa-te-urasc-in-romana-hd
https://github.com/apps/iubesc-sa-te-urasc-film-hd-gratis
https://github.com/apps/urmari-i-iubesc-sa-te-urasc-in-a-a
https://github.com/apps/iubesc-sa-te-urasc-filmul-romana
https://github.com/apps/iubesc-sa-te-urasc-romana-hd-1080p
https://m.facebook.com/media/set/?set=a.912268453886344
https://m.facebook.com/media/set/?set=a.912269247219598
https://m.facebook.com/media/set/?set=a.912271703886019
https://m.facebook.com/media/set/?set=a.912272607219262
https://m.facebook.com/media/set/?set=a.912273973885792
https://m.facebook.com/media/set/?set=a.912274807219042
https://m.facebook.com/media/set/?set=a.912276957218827
https://m.facebook.com/media/set/?set=a.912277190552137
https://m.facebook.com/media/set/?set=a.912279133885276
https://m.facebook.com/media/set/?set=a.912279410551915
https://m.facebook.com/media/set/?set=a.912281353885054
https://m.facebook.com/media/set/?set=a.912281610551695
https://m.facebook.com/media/set/?set=a.912283027218220
https://m.facebook.com/media/set/?set=a.912283267218196
https://m.facebook.com/media/set/?set=a.912284797218043
https://m.facebook.com/media/set/?set=a.912285490551307
https://m.facebook.com/media/set/?set=a.912286563884533
https://m.facebook.com/media/set/?set=a.912286777217845
https://bio.link/priscillafilmonline
https://bit.ly/3RI0Tx2
https://www.deviantart.com/jubedah222/art/Nunt-pe-bani-2023-film-online-subtitrat-in-roman-1007403426
https://www.deviantart.com/jubedah222/art/Filmul-Nunt-pe-bani-Film-Vezi-Online-SUBTITRAT-1007403758
https://www.deviantart.com/jubedah222/art/Nunt-pe-bani-2023-Online-Subtitrat-in-Limba-Romana-1007404328
https://www.deviantart.com/sviaadiala/art/Iubesc-s-te-ursc-2023-online-subtitrat-in-romana-1007406320
https://www.deviantart.com/sviaadiala/art/Filmul-Iubesc-s-te-ursc-Film-Online-SUBTITRAT-1007406618
https://www.deviantart.com/sviaadiala/art/Iubesc-s-te-ursc-Online-Subtitrat-Limba-Romana-1007406876
https://www.deviantart.com/ollakenshin/art/Tati-part-time-2023-film-online-subtitrat-in-roman-1007409751
https://www.deviantart.com/ollakenshin/art/Filmul-Tati-part-time-Film-Vezi-Online-SUBTITRAT-1007409902
https://www.deviantart.com/ollakenshin/art/Tati-part-time-2023-film-online-subtitrat-in-roman-1007410047
https://gamma.app/public/HD-2023—kzh8zz5l39jonf0
https://gamma.app/public/The-Boy-and-the-HeronHD1080P—1w78pa5lotla80j
https://gamma.app/public/The-Boy-and-the-Heron-2023-1080P-fxysigxk8eczofp
https://gamma.app/public/HD-180P-t3ca812q59el1gw
https://gamma.app/public/2023-HD-1080P-z7tk86099uuy3zy
https://gamma.app/public/2023-HD1080p4K-yrl4ulro3hdgnqt
https://gamma.app/public/HD-2023—8htqe9ghp32c5lg
https://gamma.app/public/3-3HD1080P-2023—bzrf5ug4te66cu4
https://gamma.app/public/3-TW2023-bjq7oisilyewc5a
https://gamma.app/public/3-Trolls-Band-Together-2023HD-h4qvnrr93rnbopk
https://gamma.app/public/20231080P-rk95t15cq6yn4l0
https://www.teacherspayteachers.com/Product/—10788900
https://www.teacherspayteachers.com/Product/3—10789428
https://baskadia.com/post/2531j
https://baskadia.com/post/2535l
https://baskadia.com/post/2535l
https://baskadia.com/post/2543n
https://baskadia.com/post/2545h
https://baskadia.com/post/254s6
https://nets-flix.xyz
https://www.deviantart.com/asiavc1234/journal/123Movie-Rewind-Free-Online-Mp4-ON-TV-DOWNLOAD-1007415233
https://www.deviantart.com/asiavc1234/journal/Rewind-Free-Online-DOWNLOAD-Mp4-on-123Movie-ON-TV-1007415987
https://www.deviantart.com/asiavc1234/journal/Watch-123Movies-Rewind-2023-Free-Online-1080p-1007417051
https://www.deviantart.com/asiavc1234/journal/WATCH-full-Rewind-2023-Online-On-Streamings-1007417697
https://www.deviantart.com/asiavc1234/journal/Rewind-Free-Online-on-123Movie-ON-TV-DOWNLOAD-Mp4-1007427456
https://github.com/apps/tati-part-time-2024-filmul-online
https://github.com/apps/filmul-tati-part-time-film-online
https://github.com/apps/tati-part-time-2024-in-romana
https://github.com/apps/tati-part-time-2024-in-romana
https://github.com/apps/tati-part-time-2024-vezi-online
https://github.com/apps/tati-part-time-2024-vezi-filmul
https://gamma.app/public/oppenheimer-2023—c627jc2sdluiptf
https://gamma.app/public/Wonka-20234K-HD1080p-0zk0a34njpmh744
https://gamma.app/public/10-2023-1080p-kg2zpx9imc7rh38
https://gamma.app/public/ZH-32023-HD-1080p-ljuudfxkvozs7oe
https://gamma.app/public/3-The-Equalizer-3-2023-46p92yej3fdmf95
https://gamma.app/public/3-2023-HD-opfnbrlceymhx5r
https://gamma.app/public/20231080p-60z5ifqtdv878tb
https://gamma.app/public/Killers-of-the-Flower-Moon2023TW-vfufg1cf1c1d9hf
https://www.teacherspayteachers.com/Product/-1080P-10780953
https://www.taskade.com/p/oppenheimer-2023-01HK4ACHZ3YR8KYW8CQ9AYB3W5
https://www.teacherspayteachers.com/Product/-Wonka-20234K-10781116
https://www.teacherspayteachers.com/Product/-2023-10781128
https://www.teacherspayteachers.com/Product/-10-I-2023-I-1080HD-10781203
https://www.teacherspayteachers.com/Product/-2023-UHD-4K-ZH-10781301
https://www.teacherspayteachers.com/Product/—10781353
https://baskadia.com/post/24igh
https://baskadia.com/post/24in1
https://nets-flix.xyz