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.xp-pen.com/forum-12453.html
https://www.xp-pen.com/forum-12460.html
https://www.xp-pen.com/forum-12464.html
https://www.xp-pen.com/forum-12469.html
https://www.xp-pen.com/forum-12481.html
https://www.xp-pen.com/forum-12490.html
https://www.xp-pen.com/forum-12494.html
https://www.xp-pen.com/forum-12504.html
https://www.xp-pen.com/forum-12511.html
https://www.xp-pen.com/forum-12517.html
https://www.xp-pen.com/forum-12525.html
https://www.xp-pen.com/forum-12536.html
https://www.xp-pen.com/forum-12540.html
https://www.xp-pen.com/forum-12542.html
https://www.xp-pen.com/forum-12548.html
https://www.xp-pen.com/forum-12550.html
https://www.xp-pen.com/forum-12558.html
https://www.xp-pen.com/forum-12560.html
https://www.xp-pen.com/forum-12566.html
https://www.xp-pen.com/forum-12568.html
https://www.xp-pen.com/forum-12574.html
https://bitbin.it/nu72jk90/
https://jsbin.com/vososovubi/edit?html,output
https://paiza.io/projects/vu-KfRol8XnFWeXEKj6WnA?language=php
https://rentry.co/xwsyf
https://tautaruna.nra.lv/forums/tema/50399-movies/
https://sfero.me/article/cdcfdcfd
https://www.bankier.pl/forum/temat_dcfsdcdse,61324319.html
https://www.xp-pen.com/forum-12048.html
https://www.xp-pen.com/forum-12054.html
https://www.xp-pen.com/forum-12061.html
https://www.xp-pen.com/forum-12066.html
https://www.xp-pen.com/forum-12077.html
https://www.xp-pen.com/forum-12086.html
https://www.xp-pen.com/forum-12106.html
https://www.xp-pen.com/forum-12125.html
https://www.xp-pen.com/forum-12132.html
https://www.xp-pen.com/forum-12147.html
https://www.xp-pen.com/forum-12164.html
https://www.xp-pen.com/forum-12168.html
https://www.xp-pen.com/forum-12193.html
https://www.xp-pen.com/forum-12207.html
https://www.xp-pen.com/forum-12222.html
https://www.xp-pen.com/forum-12238.html
https://www.xp-pen.com/forum-12251.html
https://www.xp-pen.com/forum-12260.html
https://www.xp-pen.com/forum-12267.html
https://www.xp-pen.com/forum-12280.html
https://www.xp-pen.com/forum-12287.html
https://www.xp-pen.com/forum-12293.html
https://www.xp-pen.com/forum-12307.html
https://www.xp-pen.com/forum-12318.html
https://www.xp-pen.com/forum-12328.html
https://www.xp-pen.com/forum-12334.html
https://www.xp-pen.com/forum-12338.html
https://www.xp-pen.com/forum-12345.html
https://www.xp-pen.com/forum-12353.html
https://www.xp-pen.com/forum-12360.html
https://www.xp-pen.com/forum-12367.html
https://www.xp-pen.com/forum-12371.html
https://www.xp-pen.com/forum-12378.html
https://www.xp-pen.com/forum-12392.html
https://www.xp-pen.com/forum-12400.html
https://www.xp-pen.com/forum-12407.html
https://www.xp-pen.com/forum-12414.html
https://www.xp-pen.com/forum-12421.html
https://www.xp-pen.com/forum-12428.html
https://rentry.co/ek4ym
https://paiza.io/projects/CjLFniWRDkYrYDJkbeXa0g?language=php
https://jsbin.com/helonatoga/edit?html,output
https://bitbin.it/QXNaiZqz/
https://www.bankier.pl/forum/temat_ur6u6ur6ur6,61324205.html
https://www.xp-pen.com/forum-12048.html
https://www.xp-pen.com/forum-12054.html
https://www.xp-pen.com/forum-12061.html
https://www.xp-pen.com/forum-12066.html
https://www.xp-pen.com/forum-12077.html
https://www.xp-pen.com/forum-12086.html
https://www.xp-pen.com/forum-12106.html
https://www.xp-pen.com/forum-12125.html
https://www.xp-pen.com/forum-12132.html
https://www.xp-pen.com/forum-12147.html
https://www.xp-pen.com/forum-12164.html
https://www.xp-pen.com/forum-12168.html
https://www.xp-pen.com/forum-12193.html
https://www.xp-pen.com/forum-12207.html
https://www.xp-pen.com/forum-12222.html
https://www.xp-pen.com/forum-12238.html
https://www.xp-pen.com/forum-12251.html
https://www.xp-pen.com/forum-12260.html
https://www.xp-pen.com/forum-12267.html
https://www.xp-pen.com/forum-12280.html
https://www.xp-pen.com/forum-12287.html
https://www.xp-pen.com/forum-12293.html
https://www.xp-pen.com/forum-12307.html
https://www.xp-pen.com/forum-12318.html
https://www.xp-pen.com/forum-12328.html
https://www.xp-pen.com/forum-12334.html
https://www.xp-pen.com/forum-12338.html
https://www.xp-pen.com/forum-12345.html
https://www.xp-pen.com/forum-12353.html
https://www.xp-pen.com/forum-12360.html
https://www.xp-pen.com/forum-12367.html
https://www.xp-pen.com/forum-12371.html
https://www.xp-pen.com/forum-12378.html
https://www.xp-pen.com/forum-12392.html
https://www.xp-pen.com/forum-12400.html
https://www.xp-pen.com/forum-12407.html
https://www.xp-pen.com/forum-12414.html
https://www.xp-pen.com/forum-12421.html
https://www.xp-pen.com/forum-12428.html
https://rentry.co/ek4ym
https://paiza.io/projects/CjLFniWRDkYrYDJkbeXa0g?language=php
https://jsbin.com/helonatoga/edit?html,output
https://bitbin.it/QXNaiZqz/
https://www.bankier.pl/forum/temat_ur6u6ur6ur6,61324205.html
https://www.xp-pen.com/forum-12169.html
https://www.xp-pen.com/forum-12177.html
https://www.xp-pen.com/forum-12184.html
https://www.xp-pen.com/forum-12195.html
https://www.xp-pen.com/forum-12205.html
https://www.xp-pen.com/forum-12208.html
https://www.xp-pen.com/forum-12212.html
https://www.xp-pen.com/forum-12216.html
https://www.xp-pen.com/forum-12225.html
https://www.xp-pen.com/forum-12233.html
https://www.xp-pen.com/forum-12239.html
https://www.xp-pen.com/forum-12245.html
https://www.xp-pen.com/forum-12248.html
https://www.xp-pen.com/forum-12255.html
https://www.xp-pen.com/forum-12261.html
https://www.xp-pen.com/forum-12266.html
https://www.xp-pen.com/forum-12270.html
https://www.xp-pen.com/forum-12273.html
https://www.xp-pen.com/forum-12275.html
https://www.xp-pen.com/forum-12281.html
https://www.xp-pen.com/forum-12286.html
https://www.xp-pen.com/forum-12292.html
https://www.xp-pen.com/forum-12295.html
https://www.xp-pen.com/forum-12298.html
https://www.xp-pen.com/forum-12301.html
https://www.xp-pen.com/forum-12306.html
https://www.xp-pen.com/forum-12140.html
https://www.xp-pen.com/forum-12173.html
https://www.xp-pen.com/forum-12186.html
https://www.xp-pen.com/forum-12206.html
https://www.xp-pen.com/forum-12210.html
https://www.xp-pen.com/forum-12219.html
https://www.xp-pen.com/forum-12234.html
https://www.xp-pen.com/forum-12243.html
https://www.xp-pen.com/forum-12249.html
https://www.xp-pen.com/forum-12257.html
https://www.xp-pen.com/forum-12264.html
https://www.xp-pen.com/forum-12269.html
https://www.xp-pen.com/forum-12274.html
https://www.xp-pen.com/forum-12279.html
https://www.xp-pen.com/forum-12283.html
https://www.xp-pen.com/forum-12289.html
https://www.xp-pen.com/forum-12296.html
https://www.xp-pen.com/forum-12304.html
https://www.xp-pen.com/forum-12315.html
https://www.xp-pen.com/forum-12321.html
https://www.xp-pen.com/forum-12325.html
https://rentry.co/zy3m9
https://paiza.io/projects/AKkoKzwjPKx1r-TvZ-Wr3Q?language=php
https://jsbin.com/wamusaxeqi/edit?html,output
https://bitbin.it/Jb1sn1HG/
https://www.bankier.pl/forum/temat_dcfsdcdse,61324099.html
https://tautaruna.nra.lv/forums/tema/50398-dfrgfrgtg/
https://sfero.me/article/efargef
https://trailblazer.me/id/freeonlyfanspremiumaccountgeneratorworkingnohumansurvey
https://trailblazer.me/id/onlyfansfreeonlinepremiumaccountgenerator2023
https://trailblazer.me/id/howtogetonlyfansfreepremiumaccountwithoutverification
https://trailblazer.me/id/onlyfansfreepremiumaccounthacktoolnoverification
https://trailblazer.me/id/onlyfansfreepremiumaccounthacknohumanverification
https://trailblazer.me/id/apexlegendsfreelegendstokensgeneratorwithoutverification
https://trailblazer.me/id/apexlegendsfreelegendstokenshacknosurvey
https://trailblazer.me/id/howtogetapexlegendsfreemetalcraftwithoutverification
https://trailblazer.me/id/apexlegendsfreeonlinecoinsgeneratornoverification
https://trailblazer.me/id/apexlegendsfreecoinshacktoolnoverification
https://trailblazer.me/id/bigolivefreediamondshacktoolnoverification
https://trailblazer.me/id/bigolivefreeunlimiteddiamondsnoverification
https://trailblazer.me/id/bigolivefreeonlinediamondsgenerator2023
https://trailblazer.me/id/howtogetbigolivefreediamondswithoutsurvey
https://trailblazer.me/id/freebigolivediamondshacknohumansurvey2023
https://trailblazer.me/id/gunsofboomfreegoldhacktoolnoverification
https://trailblazer.me/id/gunsofboomfreeonlinegoldgenerator2023
https://trailblazer.me/id/gunsofboomfreegoldcheatsupdatednoverification
https://trailblazer.me/id/gunsofboomfreeunlimitedgunsbucksnoverification
https://trailblazer.me/id/gunsofboomfreegunbuckshacknosurvey2023
https://trailblazer.me/id/marvelcontestofchampionsfreegoldhacktoolnoverification
https://trailblazer.me/id/marvelcontestofchampionsfreegoldcheatsupdatednoverification
https://trailblazer.me/id/marvelcontestofchampionsfreeunlimitedgoldnosurvey
https://trailblazer.me/id/marvelcontestofchampionsfreeonlineunitsgenerator2023
https://trailblazer.me/id/marvelcontestofchampionsfreeunitshacknosurvey
https://trailblazer.me/id/westlandsurvivalfreecoinshacktoolnoverification
https://trailblazer.me/id/westlandsurvivalfreeunlimitedcoinsnoverification
https://trailblazer.me/id/westlandsurvivalfreecoinscheatsupdatednoverification
https://trailblazer.me/id/westlandsurvivalfreeenergygeneratorwithoutverification
https://trailblazer.me/id/westlandsurvivalfreeenergyhacknosurvey2023
https://trailblazer.me/id/amongusskinsgeneratorwithoutverification2023
https://trailblazer.me/id/amongusfreeskinshacktoolnoverification
https://trailblazer.me/id/howtogetamongusfreeskinswithoutsurvey
https://trailblazer.me/id/amongusfreeunlimitedpetsnosurvey
https://trailblazer.me/id/amongusfreeonlinepetsgeneratornoverification
https://trailblazer.me/id/mortalkombat11freesoulshacktoolnoverification
https://trailblazer.me/id/mortalkombat11freeunlimitedsoulsnoverification
https://trailblazer.me/id/mortalkombat11freeonlinesoulsgeneratornoverification
https://trailblazer.me/id/mortalkombatfreekoinshacknosurvey2023
https://trailblazer.me/id/mortalkombatfreekoinscheatsnohumansurvey
https://trailblazer.me/id/projectmakeoverfreegemshacktoolnoverification
https://trailblazer.me/id/projectmakeoverfreeunlimitedgemsnosurvey
https://trailblazer.me/id/projectmakeoverfreegemscheatsnoverification
https://trailblazer.me/id/projectmakeoverfreeonlinelivesgenerator2023
https://trailblazer.me/id/projectmakeoverfreeliveshacknosurvey
https://trailblazer.me/id/bedwarsfreeonlinegcubegeneratornoverification
https://trailblazer.me/id/bedwarsfreegcubehacktoolnoverification
https://trailblazer.me/id/bedwarsfreeunlimitedgcubenoverification
https://trailblazer.me/id/bedwarsfreekeyshacknosurvey2023
https://trailblazer.me/id/bedwarsfreekeyscheatsupdatednoverification
https://trailblazer.me/id/matchmasterfreeonlinecoinsgenerator2023
https://trailblazer.me/id/matchmasterfreecoinshacktoolnoverification
https://trailblazer.me/id/matchmasterfreeunlimitedcoinsnoverification
https://trailblazer.me/id/howtogetmatchmastercoinsfreenosurvey
https://trailblazer.me/id/matchmasterfreecoinscheatsupdatednoverification
https://codepen.io/Fess-Modd/pen/oNQwrZa
https://www.pastery.net/jcrayq/
https://notes.io/qK6MX
https://rextester.com/SFR74659
https://pasteio.com/xEQhuI6Ak3wf
https://pastelink.net/0f6ainqq
https://paiza.io/projects/5XSSlWl2z1BhF07Unt5H0g
https://ide.geeksforgeeks.org/online-c-compiler/9ffa1405-f7c5-4a25-8276-d53484a229c0
https://paste.firnsy.com/paste/wkfQ8cbnRR3
https://paste.enginehub.org/HP9LrR0Jk
https://jsfiddle.net/7yz1nr6b/
https://paste.ee/p/SvuPz
https://jsitor.com/cwWNaXEvCU
https://rentry.co/9sd2v
https://glot.io/snippets/gmijwnyrpk
https://hastebin.com/share/ayavepiniv.bash
http://nopaste.paefchen.net/1951708
https://wow.curseforge.com/paste/60b91c46
https://wow.curseforge.com/paste/60b91c46/raw
https://dev.bukkit.org/paste/e8e8a161
https://dev.bukkit.org/paste/e8e8a161/raw
https://rift.curseforge.com/paste/7f94605a
https://rift.curseforge.com/paste/7f94605a/raw
https://jsbin.com/kuzawopibe/edit?html,css,js,console,output
https://controlc.com/8ffee191
https://shop.interiorstoinspire.com/blogs/how-to/how-to-apply-a-furniture-transfer?comment=130819621088#comments
https://www.onevillagecoffee.com/blogs/ask-steve/coffee-processing-primer-14?comment=131079405801#comments
https://thenashvilleguide.com/blogs/news/2021-nashville-holiday-gift-guide?comment=134090031403#comments
https://sahirajewelrydesign.com/blogs/sahiras-blog/a-sangiebabes-guide-to-layering?comment=127544852662#comments