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://groups.google.com/g/mamansuparman/c/gRzBDOjpV-g/m/exH67u5MAQAJ
https://groups.google.com/g/mamansuparman/c/95fpDSVipw4/m/aygW_oBNAQAJ
https://groups.google.com/g/streammoviesonlinehz/c/hYajopYmZ98/m/jyHAHqbUAQAJ
https://groups.google.com/g/streammoviesonlinehz/c/GOcV12sD5i8/m/Dbasn6nUAQAJ
https://groups.google.com/g/chinesemantap/c/3POipYD19AM/m/s4vEbDEKAgAJ
https://groups.google.com/g/chinesemantap/c/XEM7MuCcF9I/m/Ui5AyqWCAQAJ
https://groups.google.com/g/chinesemantap/c/bZ7eavfUzt4/m/9sphSqKCAQAJ
https://groups.google.com/g/mamansuparman/c/-jyoVE2Iot0/m/oSNSKhBRAQAJ
https://groups.google.com/g/mamansuparman/c/lq06S-IoFI4/m/udxKrRNRAQAJ
https://gamma.app/public/TW2-2023—p1mgun0b5n3bsqw
https://gamma.app/public/-q4gd7ilqn5rteui
https://gamma.app/public/2-2023—0z8g2qedo5k0az9
https://gamma.app/public/TW2-2023-123-nfdiydkt0ckqswb
https://gamma.app/public/2-2023-ZH-3qaa1j9zt9d0xz9
https://gamma.app/public/2023-HD1080P-vm509uhyfg5d94f
https://gamma.app/public/Thanksgiving-20231080P-3su2gr2tfqu0pbn
https://gamma.app/public/HD-SUB-2023-zb404ajf9de8mjn
https://gamma.app/public/A-Haunting-in-Venice-2023-bdilnu7nw7jrey0
https://baskadia.com/post/1y2ke
https://baskadia.com/post/1y3fk
https://baskadia.com/post/1y4dp
https://www.teacherspayteachers.com/Product/1232-2023-ZH-10737877
https://www.teacherspayteachers.com/Product/-Five-Nights-at-Freddys-2023—10737893
https://www.teacherspayteachers.com/Product/—10737918
https://www.teacherspayteachers.com/Product/-2023-1080P-10737943
https://nets-flix.xyz
https://gamma.app/public/Ep3-3-HD—zs5ogor075jyyhz
https://gamma.app/public/Ep4-4—0fhh036eh9x9q2s
https://gamma.app/public/7-EP6-6-HD—q68g39exdau6spm
https://gamma.app/public/Ep8-8-UNCUT—5zdqcvj9b6rwcnq
https://gamma.app/public/A-Good-Day-To-Be-A-Dog-EP12-12-HD—h8ll58z9gef72m4
https://gamma.app/public/EP5-5—m6gc67izptd7xon
https://gamma.app/public/EP7-7-HD—ppx4ysq9xwywnf9
https://gamma.app/public/Ep11-11—rnl5l7p6yuugtsg
https://gamma.app/public/Ep12-12—spolo9w41pssauo
https://m.facebook.com/media/set/?set=a.2312047168982361
https://m.facebook.com/media/set/?set=a.2312047945648950
https://m.facebook.com/media/set/?set=a.2312049622315449
https://m.facebook.com/media/set/?set=a.2312050095648735
https://m.facebook.com/media/set/?set=a.2312052132315198
https://m.facebook.com/media/set/?set=a.2312052608981817
https://m.facebook.com/media/set/?set=a.2312054215648323
https://m.facebook.com/media/set/?set=a.2312055622314849
https://m.facebook.com/media/set/?set=a.2312056498981428
https://m.facebook.com/media/set/?set=a.2312063792314032
https://m.facebook.com/media/set/?set=a.2312064212313990
https://m.facebook.com/media/set/?set=a.2312065065647238
https://m.facebook.com/media/set/?set=a.2312071528979925
https://m.facebook.com/media/set/?set=a.2312071765646568
https://www.deviantart.com/cefa11/art/PELISPLUS-Ver-Migracion-Un-viaje-patas-arriba-2-1004883121
https://taplink.cc/miuonee
https://bio.site/fullmoon
https://linktr.ee/aurelz993
https://linkr.bio/kismee
https://mez.ink/sintokey95
https://heylink.me/panji031/
https://bio.link/irvingse
https://linksome.me/mimuone
https://linki.ee/miuone
https://solo.to/fullmoon12
https://rentry.co/i7aczi
https://pastelink.net/55y0c75y
https://www.kikyus.net/t18519-topic#19970
https://plaza.rakuten.co.jp/aurelz/diary/202312250000/
https://bemorepanda.com/en/posts/1703445462-thousands-of-palestinians-leave-central-gaza-after-israeli-threats
https://www.artstation.com/artwork/zPY2Bq
https://marketing.ning.com/members/status/show?id=6773344%3AStatus%3A12739
https://www.bluekoff.com/Webboard.aspx?m=viewpost&id=72779
https://followme.tribe.so/question/https-www-deviantart-com-cefa11-art-pelisplus-ver-migracion-un-viaje-patas—-658884c9a44efb362944f803/answer
https://roggle-delivery.tribe.so/question/https-www-deviantart-com-cefa11-art-pelisplus-ver-migracion-un-viaje-patas—-6588855aedd9a1c799a20879/answer
https://thankyou.tribe.so/question/https-www-deviantart-com-cefa11-art-pelisplus-ver-migracion-un-viaje-patas—-658885d75735dfa3e8c869b1/answer
https://community.thebatraanumerology.com/question/https-www-deviantart-com-cefa11-art-pelisplus-ver-migracion-un-viaje-patas—-658886421a9add1684003f6c/answer
https://encartele.tribe.so/question/https-www-deviantart-com-cefa11-art-pelisplus-ver-migracion-un-viaje-patas—-658886b4264f5b2efc1a25df/answer
https://c.neronet-academy.com/question/https-www-deviantart-com-cefa11-art-pelisplus-ver-migracion-un-viaje-patas—-65888729e34d7b2632911bd8/answer
https://club.vexanium.com/user/alva
https://git.forum.ircam.fr/-/snippets/19403
https://lifeisfeudal.com/forum/sdgfdgfdgfdg-t98011/
https://www.click4r.com/posts/g/13744565/
https://www.mixily.com/event/4593556077711859858
https://kuula.co/post/5bz46
https://www.flokii.com/questions/view/5151/thousands-of-palestinians-leave-central-gaza-after-israeli-threats
https://shareyoursocial.com/read-blog/34294
https://argueanything.com/thread/thousands-of-palestinians-leave-central-gaza-after-israeli-threats/
https://muckrack.com/joy-boys/bio
https://baskadia.com/post/1xumt
http://www.wmhelp.cz/html/modules.php?name=Forums&file=viewtopic&p=71497#71497
https://hackmd.io/oliveroar/ByPPt-8vp https://www.onfeetnation.com/profiles/blogs/ddgfgdfgdfg https://healingxchange.ning.com/photo/albums/dfsgfdg https://webhitlist.com/forum/topics/fsdgdfgdfgfdg https://codepen.io/Ast-rix-and-Ob-lix-LEmpire-du-Milieu-film-complet/pen/QWowjoz https://issuu.com/alva221 https://cs.astronomy.com/members/olive/default.aspx http://www.shadowville.com/board/general-discussions/sdfgdfg#p601666 https://youdontneedwp.com/momo/thousands-of-palestinians-leave-central-gaza-after-israeli-threats https://medium.com/yanto30215/thousands-of-palestinians-leave-central-gaza-after-israeli-threats-7fc67b4f518d
https://oliveroar.hashnode.dev/thousands-of-palestinians-leave-central-gaza-after-israeli-threats
https://groups.google.com/g/man-in-love-qiu-ze/c/UiIMw9vPseo
https://beterhbo.ning.com/photo/albums/fdgfdgfdg
https://telegra.ph/Thousands-of-Palestinians-Leave-Central-Gaza-after-Israeli-Threats-12-24
https://about.me/irvingea
https://www.bitsdujour.com/profiles/T78N1p
http://aldenfamilydentistry.com/UserProfile/tabid/57/userId/668524/Default.aspx
https://www.dibiz.com/ardi30215
https://www.carforums.com/forums/topic/420881-thousands-of-palestinians-leave-central-gaza-after-israeli-threats/
https://social.studentb.eu/read-blog/161555
https://gotartwork.com/Blog/-thousands-of-palestinians-leave-central-gaza-after-israeli-threats/247244/
https://cblonline.org/elearning/blog/index.php?userid=67613
https://www.forexagone.com/forum/create
https://gist.github.com/sviaadiala/88e729bc0ed2f2ba4f5ae9d166887c71
https://m.facebook.com/media/set/?set=a.2312047168982361
https://m.facebook.com/media/set/?set=a.2312047945648950
https://m.facebook.com/media/set/?set=a.2312049622315449
https://m.facebook.com/media/set/?set=a.2312050095648735
https://m.facebook.com/media/set/?set=a.2312052132315198
https://m.facebook.com/media/set/?set=a.2312052608981817
https://m.facebook.com/media/set/?set=a.2312054215648323
https://m.facebook.com/media/set/?set=a.2312055622314849
https://m.facebook.com/media/set/?set=a.2312056498981428
https://m.facebook.com/media/set/?set=a.2312063792314032
https://m.facebook.com/media/set/?set=a.2312064212313990
https://m.facebook.com/media/set/?set=a.2312065065647238
https://m.facebook.com/media/set/?set=a.2312071528979925
https://m.facebook.com/media/set/?set=a.2312071765646568
https://www.deviantart.com/cefa11/art/PELISPLUS-Ver-Migracion-Un-viaje-patas-arriba-2-1004883121
https://taplink.cc/miuonee
https://bio.site/fullmoon
https://linktr.ee/aurelz993
https://linkr.bio/kismee
https://mez.ink/sintokey95
https://heylink.me/panji031/
https://bio.link/irvingse
https://linksome.me/mimuone
https://linki.ee/miuone
https://solo.to/fullmoon12
https://rentry.co/i7aczi
https://pastelink.net/55y0c75y
https://www.kikyus.net/t18519-topic#19970
https://plaza.rakuten.co.jp/aurelz/diary/202312250000/
https://bemorepanda.com/en/posts/1703445462-thousands-of-palestinians-leave-central-gaza-after-israeli-threats
https://www.artstation.com/artwork/zPY2Bq
https://marketing.ning.com/members/status/show?id=6773344%3AStatus%3A12739
https://www.bluekoff.com/Webboard.aspx?m=viewpost&id=72779
https://followme.tribe.so/question/https-www-deviantart-com-cefa11-art-pelisplus-ver-migracion-un-viaje-patas—-658884c9a44efb362944f803/answer
https://roggle-delivery.tribe.so/question/https-www-deviantart-com-cefa11-art-pelisplus-ver-migracion-un-viaje-patas—-6588855aedd9a1c799a20879/answer
https://thankyou.tribe.so/question/https-www-deviantart-com-cefa11-art-pelisplus-ver-migracion-un-viaje-patas—-658885d75735dfa3e8c869b1/answer
https://community.thebatraanumerology.com/question/https-www-deviantart-com-cefa11-art-pelisplus-ver-migracion-un-viaje-patas—-658886421a9add1684003f6c/answer
https://encartele.tribe.so/question/https-www-deviantart-com-cefa11-art-pelisplus-ver-migracion-un-viaje-patas—-658886b4264f5b2efc1a25df/answer
https://c.neronet-academy.com/question/https-www-deviantart-com-cefa11-art-pelisplus-ver-migracion-un-viaje-patas—-65888729e34d7b2632911bd8/answer
https://club.vexanium.com/user/alva
https://git.forum.ircam.fr/-/snippets/19403
https://lifeisfeudal.com/forum/sdgfdgfdgfdg-t98011/
https://www.click4r.com/posts/g/13744565/
https://www.mixily.com/event/4593556077711859858
https://kuula.co/post/5bz46
https://www.flokii.com/questions/view/5151/thousands-of-palestinians-leave-central-gaza-after-israeli-threats
https://shareyoursocial.com/read-blog/34294
https://argueanything.com/thread/thousands-of-palestinians-leave-central-gaza-after-israeli-threats/
https://muckrack.com/joy-boys/bio
https://baskadia.com/post/1xumt
http://www.wmhelp.cz/html/modules.php?name=Forums&file=viewtopic&p=71497#71497
https://hackmd.io/oliveroar/ByPPt-8vp https://www.onfeetnation.com/profiles/blogs/ddgfgdfgdfg https://healingxchange.ning.com/photo/albums/dfsgfdg https://webhitlist.com/forum/topics/fsdgdfgdfgfdg https://codepen.io/Ast-rix-and-Ob-lix-LEmpire-du-Milieu-film-complet/pen/QWowjoz https://issuu.com/alva221 https://cs.astronomy.com/members/olive/default.aspx http://www.shadowville.com/board/general-discussions/sdfgdfg#p601666 https://youdontneedwp.com/momo/thousands-of-palestinians-leave-central-gaza-after-israeli-threats https://medium.com/yanto30215/thousands-of-palestinians-leave-central-gaza-after-israeli-threats-7fc67b4f518d
https://oliveroar.hashnode.dev/thousands-of-palestinians-leave-central-gaza-after-israeli-threats
https://groups.google.com/g/man-in-love-qiu-ze/c/UiIMw9vPseo
https://beterhbo.ning.com/photo/albums/fdgfdgfdg
https://telegra.ph/Thousands-of-Palestinians-Leave-Central-Gaza-after-Israeli-Threats-12-24
https://about.me/irvingea
https://www.bitsdujour.com/profiles/T78N1p
http://aldenfamilydentistry.com/UserProfile/tabid/57/userId/668524/Default.aspx
https://www.dibiz.com/ardi30215
https://www.carforums.com/forums/topic/420881-thousands-of-palestinians-leave-central-gaza-after-israeli-threats/
https://social.studentb.eu/read-blog/161555
https://gotartwork.com/Blog/-thousands-of-palestinians-leave-central-gaza-after-israeli-threats/247244/
https://cblonline.org/elearning/blog/index.php?userid=67613
https://www.forexagone.com/forum/create
https://gist.github.com/sviaadiala/88e729bc0ed2f2ba4f5ae9d166887c71
https://nl.surveymonkey.com/r/6WSZZS9
https://gamma.app/public/Tee-Yod-2023-HD—df6rwdyr328qwha
https://app.formbot.com/forms/fb2136d0-d75c-4f6c-896e-6e79e9889658
https://slashpage.com/tee-yod-thai
https://fueler.io/teeyodthaifull/hd-thai-sub
https://gamma.app/public/2023-Full-HD—kj70yba9u6ypf4d
https://nl.surveymonkey.com/r/SYPNKFM
https://slashpage.com/suparer
https://app.formbot.com/forms/43af0914-7e8a-4cf2-808d-e6ca9a29091f
https://fueler.io/supparerfull/2023-hd-1080p