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://gamma.app/public/PelisPlusVER-Hardcore-Never-Dies-2023-PELICULA-COMPLETA-ONLINE-en-qxmczwk52siwrn2
https://gamma.app/public/MEGAVer-Hardcore-Never-Dies-2023-Online-en-Espanol-y-Latino-p5wm574ivqhjtwf
https://gamma.app/public/Hardcore-Never-Dies-castellano-completa-wxyqsatdd1bl5dg
https://gamma.app/public/VOIR-Aquaman-et-le-Royaume-perdu-en-Streaming-VF-en-Francais—xgif59v8fnbznlp
https://gamma.app/public/Aquaman-et-le-Royaume-perdu-FR-Complet-ryjpd416dcv6db9
https://gamma.app/public/VOiR-Aquaman-et-le-Royaume-perdu-FILM-EN-GRATUIT-ENTIER-FRANCAIS-lyp1r2rt586k830
https://gamma.app/public/VOIR-Les-trois-mousquetaires-Milady-perdu-en-Streaming-VF-en-Fran-6urweadiberb3sv
https://gamma.app/public/VOiR-Les-trois-mousquetaires-Milady-perdu-FILM-EN-GRATUIT-ENTIER—d7z1nba88gkwmdl
https://gamma.app/public/Les-trois-mousquetaires-Milady-FR-Complet-29qe7eh6rbm6w48
https://gamma.app/public/Vezi-Filmul-Aquaman-si-regatul-pierdut-Film-Online-Subtitrat-in-efai6g1j1sfzoir
https://gamma.app/public/Aquaman-si-regatul-pierdut-2023-4K-Filmul-Vezi-Online-Subtitrat-i-264d5gr30ggu9jr
https://gamma.app/public/Aquaman-e-il-regno-perduto-streaming-ITA-2023-CB01-mmbbajsw241pgw7
https://gamma.app/public/CB01-Aquaman-e-il-regno-perduto-Film-intero-Streaming-ITA-2023-in-xqaumzjddogxybr
https://gamma.app/public/Aquaman-e-il-regno-perduto-streaing-ita-completo-wv23r5uvaxwiagx
https://gamma.app/public/PelisPlusVER-Cualquiera-menos-tu-2023-PELICULA-COMPLETA-ONLINE-en-ivolrcjjo7v1g93
https://gamma.app/public/MEGAVer-Cualquiera-menos-tu-2023-Online-en-Espanol-y-Latino-4a3dk9tsvzp65q4
https://gamma.app/public/Cualquiera-menos-tu-castellano-completa-fuldlhevp6dvi55
https://gamma.app/public/PelisPlusVER-Con-todos-menos-contigo-2023-PELICULA-COMPLETA-ONLIN-kg201jeahkcit61
https://gamma.app/public/MEGAVer-Con-todos-menos-contigo-2023-Online-en-Espanol-y-Latino-svvquz3gew7lb6r
https://gamma.app/public/ver-Con-todos-menos-contigo-2023-Peliculas-Completas-Online-Espan-mtjr7huvyuchfqp
https://gamma.app/public/CB01-Come-puo-uno-scoglio-Film-intero-Streaming-ITA-2023-in-Alta—dwlyc2iwnfi0lgo
https://gamma.app/public/Come-puo-uno-scoglio-streaing-ita-completo-leb08e91uv3cf7g
https://gamma.app/public/Baghead-Ganzer-Film-Deutsch-tqq95x27q6ii12n
https://gamma.app/public/Jetzt-Baghead-Ganzer-Film-Deutsch-Stream-KINO-yvbb8khu9ptud9e
https://gamma.app/public/Baghead-2023-GANZER-Film-Deutsch-HD-1080p-pzzz9rdebv0kp5m
https://baccalaureate23.blogspot.com/2023/12/5-most-beautiful-and-popular-japanese.html
https://brekingnewsinvestigasion.blogspot.com/2023/12/5-most-beautiful-and-popular-japanese.html
https://brekingnewsinvestigasion2.blogspot.com/2023/12/5-most-beautiful-and-popular-japanese.html
https://brekingnewsinvestigasion3.blogspot.com/2023/12/5-most-beautiful-and-popular-japanese.html
https://brekingnewsinvestigasion4.blogspot.com/2023/12/5-most-beautiful-and-popular-japanese.html
https://brekingnewsinvestigasion5.blogspot.com/2023/12/5-most-beautiful-and-popular-japanese.html
https://brekingnewsinvestigasion6.blogspot.com/2023/12/5-most-beautiful-and-popular-japanese.html
https://brekingnewsinvestigasion7.blogspot.com/2023/12/5-most-beautiful-and-popular-japanese.html
https://brekingnews-24.blogspot.com/2023/12/5-most-beautiful-and-popular-japanese.html
https://breking-news24.blogspot.com/2023/12/5-most-beautiful-and-popular-japanese.html
https://www.linkedin.com/pulse/opal-review-worlds-first-ai-powered-crypto-miner-kaiyum-munsi-zitjc
https://medium.com/@aiotoreview/opal-review-worlds-first-ai-powered-crypto-miner-ec9164fbe1b6
https://groups.google.com/g/opal-review/c/-z2eeppMT60
https://github.com/apps/opal-review-opal-app-review-oto
https://forum.webnovel.com/d/149754-opal-review-worlds-first-ai-powered-crypto-miner
https://www.linkedin.com/pulse/opal-review-worlds-first-ai-powered-crypto-miner-kaiyum-munsi-zitjc
https://medium.com/@aiotoreview/opal-review-worlds-first-ai-powered-crypto-miner-ec9164fbe1b6
https://groups.google.com/g/opal-review/c/-z2eeppMT60
https://github.com/apps/opal-review-opal-app-review-oto
https://forum.webnovel.com/d/149754-opal-review-worlds-first-ai-powered-crypto-miner
https://ko-fi.com/i/IX8X7SEE9O
https://www.deviantart.com/rmim6552/journal/Opal-Review-World-First-AI-Powered-Crypto-Miner-1003789349
https://sco.lt/5pEY9Q
https://sco.lt/5votmK
https://sco.lt/6ztrRw
https://sco.lt/8UUfUO
https://sco.lt/7sOqQK
https://www.plurk.com/p/phk6i2
https://FoldAds.com/15/posts/3/27/1823819.html
https://bemorepanda.com/en/posts/1703102042-httpswwwlinkedincompulseopal-review-worlds-first-ai-powered-crypto-miner-kaiyum-munsi-zitjc
https://searchtech.fogbugz.com/default.asp?Suggestions.1.263107.0
https://community.thebatraanumerology.com/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—658347232ce9af5f147dd7df
https://community.thebatraanumerology.com/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—658347345ac3a1d54041d587
https://community.thebatraanumerology.com/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—6583474b9bf6afc7bbe48d6e
https://community.thebatraanumerology.com/post/https-medium-com-aiotoreview-opal-review-worlds-first-ai-powered-crypto-min—658347605ac3a1811841d589
https://followme.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—658348242ce9af3b757dd9f4
https://followme.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—65834833edb65e32715febaf
https://followme.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—65834850dcb61865d31b0d39
https://followme.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—658348635c843717df1ea974
https://brainly.co.id/tugas/54835721
https://thankyou.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—658348d15ac3a1d77441d798
https://thankyou.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—658348df5ac3a15e4341d79a
https://thankyou.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—658348f49bf6af1a63e48d76
https://thankyou.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—65834924b2b8dea6eb2b8463
https://nepal.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—65834a51dcb61866a91b0d50
https://nepal.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—65834a62b2b8de70992b846a
https://nepal.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—65834a79b2b8de015e2b846c
https://nepal.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—65834a8d5ac3a1fadc41d79d
https://roggle-delivery.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—65834b5cb2b8de505b2b8479
https://roggle-delivery.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—65834b6db2b8de70142b847b
https://roggle-delivery.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—65834b80b2b8de783f2b847d
https://roggle-delivery.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—65834c1c1829dcab286e9ce8
https://community.gaeamobile.com/forum/dragons-of-atlantis-heirs-of-the-dragon/general-discussion-ac/916855-vkflvkfvkop
https://paste.ie/view/70c94503
https://writeablog.net/rmim6552/dfdfdf
http://www.flokii.com/questions/view/5034/dfdfdf
http://ben-kiki.org/ypaste/data/87050/index.html
https://tautaruna.nra.lv/forums/tema/52801-dffdfdf/
https://www.akcie.cz/nazor?ID_TEMA=5&ID_NAZOR=384655#sel
https://www.bluekoff.com/Webboard.aspx?m=viewpost&id=72287
https://ezclassifiedads.com/212/posts/7/138/1816646.html
https://www.eva.ro/club/forum/topic/view/4890071
https://ctxt.io/2/AADQ2ryMFA
https://www.wowace.com/paste/444feb78
https://pastelink.net/nwmucbjb
https://controlc.com/7c054c4d
https://glot.io/snippets/grp7n4zkzx
https://yamcode.com/untitled-86085
https://followme.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—658352e21e548e7adb49fb3f
https://followme.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—65835354c039265e0c917e33
https://followme.tribe.so/post/https-www-linkedin-com-pulse-opal-review-worlds-first-ai-powered-crypto-min—65835378a8eb3e3daf94355f
https://rentry.co/e9mq7
https://jsbin.com/qifogigedu/edit?html,output
https://output.jsbin.com/qifogigedu
https://forum.contentos.io/topic/649669/dfdfdf
https://paiza.io/projects/GDWM38yyIWtyGy8HlbhCFA?language=php
https://forum.webnovel.com/d/149917-sdsdsdsds
https://gamma.app/public/Ep4-4-Full-HD-UNCUT-cf7k9zy3rdcovra
https://gamma.app/public/EP6-HD-FULLHD—473fyeuiedz91ne
https://gamma.app/public/EP-9-9-HD—tll3tp8pv5uhfvy
https://gamma.app/public/Ep10-10-FULLHD—puyiysievmgvh1u
https://gamma.app/public/Ep15-15-FULLHD—4k3du8uau3i248k
https://gamma.app/public/EP16-16-HD-eylk1mj8ezeio0f
https://gamma.app/public/EP1-1-HD-l5g3ei9j7fvkrzq
https://gamma.app/public/Ep1-1-FULLHD—rdqufo08s6de2lg
https://gamma.app/public/Ep1-7-1-7-FULLHD—n0e83aitsfuwccl
https://events.humanitix.com/host/gyeongseong-creature-full-ep-1-7
https://github.com/apps/suparor-2023-hd-thai-sub
https://github.com/apps/2023-hd-1080p-suparer
https://suparer.framer.website/
https://gist.github.com/majorcinaplex/13010007a1094f51a50707f3e15cc258
https://www.mixo.io/site/scareflix-cvjef
https://www.mixo.io/site/tee-yod-kk1rh
https://www.mixo.io/site/the-undertaker-thai-x53y2
https://www.mixo.io/site/su-pa-rer-kf0b9