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/warzonefreecpgeneratornolegit
https://trailblazer.me/id/warzonefreeupdatedcodpointsgeneratornoverification
https://trailblazer.me/id/getwarzonefree4kcodpointsgenerator
https://trailblazer.me/id/warzonefreeunlimitedcodpointsgeneratornoverification2023
https://trailblazer.me/id/warzonefree5kcodpointsgenerator2023
https://trailblazer.me/id/amazonfree10dollargiftcardgenerator
https://trailblazer.me/id/amazonfreeupdatedgiftcardsgenerator
https://trailblazer.me/id/getamazonfree20giftcardgenerator
https://trailblazer.me/id/amazonfreeunlimitedgiftcardsgenerator
https://trailblazer.me/id/workingamazonfree50dollargiftcard
https://trailblazer.me/id/cookierunkingdomfree2kcrystalsgeneratornoverify
https://trailblazer.me/id/cookierunkingdomfreeupdatecrystalsgenerator
https://trailblazer.me/id/getcookierunkingdomfreecoinsgeneratornoverify
https://trailblazer.me/id/cookierunkingdomfree10kcoinsgenerator
https://trailblazer.me/id/workingcookierunkingdomfreecoinsgenerator
https://trailblazer.me/id/bedwarsfreegcubegeneratornewtrick
https://trailblazer.me/id/bedwarsfreeupdatedgcubegeneratornohumansurvey
https://trailblazer.me/id/getbedwarsfreegcubegeneratornohumansurvey
https://trailblazer.me/id/bedwarsfree5kgenerator
https://trailblazer.me/id/workingbedwarsfreeunlimitedkeysgeneratornoverification
https://trailblazer.me/id/dicedreamsfreerollsgeneratornolegit2023
https://trailblazer.me/id/dicedreamsupdatedfreerollsgenerator
https://trailblazer.me/id/getdicedreamsfree5krollsgenerator
https://trailblazer.me/id/dicedreamsfreeunlimitedrollsgeneratornoverification2023
https://trailblazer.me/id/securedicedreamsfreerollsgeneratornoverification
https://trailblazer.me/id/matchmasterfree1kcoinsgeneratornoverification
https://trailblazer.me/id/matchmasterupdatedfreerolllsgenerator
https://trailblazer.me/id/getmatchmasterfree5krollsgenerator
https://trailblazer.me/id/matchmasterfreeunlimitedrollsgenerator
https://trailblazer.me/id/matchmasterfreeworkingrollsgenerator
https://trailblazer.me/id/afkarenafreediamondsgeneratornoverification
https://trailblazer.me/id/afkarenaupdatedfreediamondsgenerator
https://trailblazer.me/id/getafkarenafreediamondsgeneratornoverification
https://trailblazer.me/id/afkarenafreeunlimiteddiamondsgeneratornewtrick
https://trailblazer.me/id/afkarenafreeworkingdiamondsgenerator
https://trailblazer.me/id/angrybirds2freegemsgeneratornewtrick
https://trailblazer.me/id/angrybirdsupdatedfreegemsgeneratornohumanverify
https://trailblazer.me/id/getangrybirds2freegemsgeneratornohumansurvey
https://trailblazer.me/id/angrybirds2freeunlimitedgemsgeneratornewmethod
https://trailblazer.me/id/workingangrybirds2freegemsgeneratornohumanverification
https://trailblazer.me/id/apexlegendsfreecoinsgeneratornewtrick
https://trailblazer.me/id/apexlegendsupdatedfreecoinsgenerator
https://trailblazer.me/id/getapexlegendsfreecoinsgeneratornoverification2023
https://trailblazer.me/id/apexlegendsfree5kcoinsgeneratornoverification
https://trailblazer.me/id/apexlegendsfreecoinsgeneratornewmethod
https://trailblazer.me/id/beachbuggyracingfreegoldgenerator
https://trailblazer.me/id/beachbuggyracingupdatedfreegoldgenerator
https://trailblazer.me/id/getbeachbuggyracingfreegemsgeneratornohumanverification
https://trailblazer.me/id/beachbuggyracingfreeunlimitedgoldgenerator2023
https://trailblazer.me/id/beachbuggyracingfreegemsgeneratornohumanverificationworking
https://www.pastery.net/rjjybz/
https://notes.io/qK6wf
https://rextester.com/RWJ73486
https://pasteio.com/xdaBBuwyavn1
https://pastelink.net/b3xdvj55
https://paiza.io/projects/OmqbOu9miFNaaY5anu-AQg
https://ide.geeksforgeeks.org/online-c-compiler/bb4787ca-51ee-4732-9c01-07052aa769d2
https://paste.firnsy.com/paste/QdcJF7jnsai
https://paste.enginehub.org/qiVdOcAA1
https://jsfiddle.net/6×38u7wf/
https://paste.ee/p/4LWUb
https://yamcode.com/angry-4324
https://knowt.com/flashcards/dd608dab-aa1b-43ec-b03d-bfba1db5b5e2
https://knowt.com/flashcards/d9a3697c-ac43-475a-b38a-833f64dda2a9
https://knowt.com/flashcards/15c97dfa-1887-4f51-a7fe-662d50b698e2
https://knowt.com/flashcards/5c325966-b02b-4e0f-9bdd-58a3858929ee
https://knowt.com/flashcards/55020ef4-b765-45d7-bb51-1a8b156360eb
https://knowt.com/flashcards/db360a57-e22d-4f2d-868f-41a0b609fe1d
https://knowt.com/flashcards/cc66c266-be41-4e82-82d5-80d2755ef81e
https://knowt.com/flashcards/cc3481a2-404c-4a64-ab79-2695f1fe9a31
https://knowt.com/flashcards/7bb8cef5-337e-4832-aa1e-9122d7764c35
https://knowt.com/flashcards/a9cbf4a2-30a3-445a-be5a-929fba2c9853
https://knowt.com/flashcards/128dbfe2-05ba-451f-831f-e476733fdb2a
https://knowt.com/flashcards/864ed620-fa5a-430c-8876-4c965613925d
https://codebeautify.org/bbcode-viewer/y256c87af
https://paste.vpsfree.cz/ACiTUnrH
https://paste-bin.xyz/8168629
https://paste.gd/55VUpN2r
https://paste.laravel.io/2b08a295-b921-40da-87a9-b910d06fa741
https://paste.ofcode.org/kjT8exURweDNfrKMWKPp8U
https://paste.thezomg.com/353485/14831217/
https://binshare.net/BxI3lRFRHobozTJUNKi8
https://commie.io/#z7BE4xqV
https://ivpaste.com/v/vvZq7qJSKy
https://ideone.com/OFrg6K
https://paste.toolforge.org/view/f5a286c0
https://wokwi.com/projects/436091601479174145
https://searchtech.fogbugz.com/default.asp?Suggestions.1.820488.0
https://jsbin.com/nekejejesi/edit?html,output
https://paiza.io/projects/0o-1gdCrcFTgN_dKB1oTXA?language=php
https://snippet.host/hviteo
https://glot.io/snippets/h931tb1r20
https://www.wowace.com/paste/3311aabb
https://paste.centos.org/view/b0d0ccf5
https://www.onlinegdb.com/1RCqxGMxA
https://rextester.com/MDY14127
https://ctxt.io/2/AAD4cPLQFg
https://knowt.com/flashcards/dd608dab-aa1b-43ec-b03d-bfba1db5b5e2
https://knowt.com/flashcards/d9a3697c-ac43-475a-b38a-833f64dda2a9
https://knowt.com/flashcards/15c97dfa-1887-4f51-a7fe-662d50b698e2
https://knowt.com/flashcards/5c325966-b02b-4e0f-9bdd-58a3858929ee
https://knowt.com/flashcards/55020ef4-b765-45d7-bb51-1a8b156360eb
https://knowt.com/flashcards/db360a57-e22d-4f2d-868f-41a0b609fe1d
https://knowt.com/flashcards/cc66c266-be41-4e82-82d5-80d2755ef81e
https://knowt.com/flashcards/cc3481a2-404c-4a64-ab79-2695f1fe9a31
https://knowt.com/flashcards/7bb8cef5-337e-4832-aa1e-9122d7764c35
https://knowt.com/flashcards/a9cbf4a2-30a3-445a-be5a-929fba2c9853
https://knowt.com/flashcards/128dbfe2-05ba-451f-831f-e476733fdb2a
https://knowt.com/flashcards/864ed620-fa5a-430c-8876-4c965613925d
https://codebeautify.org/bbcode-viewer/y256c87af
https://paste.vpsfree.cz/ACiTUnrH
https://paste-bin.xyz/8168629
https://paste.gd/55VUpN2r
https://paste.laravel.io/2b08a295-b921-40da-87a9-b910d06fa741
https://paste.ofcode.org/kjT8exURweDNfrKMWKPp8U
https://paste.thezomg.com/353485/14831217/
https://binshare.net/BxI3lRFRHobozTJUNKi8
https://commie.io/#z7BE4xqV
https://ivpaste.com/v/vvZq7qJSKy
https://ideone.com/OFrg6K
https://paste.toolforge.org/view/f5a286c0
https://wokwi.com/projects/436091601479174145
https://searchtech.fogbugz.com/default.asp?Suggestions.1.820488.0
https://jsbin.com/nekejejesi/edit?html,output
https://paiza.io/projects/0o-1gdCrcFTgN_dKB1oTXA?language=php
https://snippet.host/hviteo
https://glot.io/snippets/h931tb1r20
https://www.wowace.com/paste/3311aabb
https://paste.centos.org/view/b0d0ccf5
https://www.onlinegdb.com/1RCqxGMxA
https://rextester.com/MDY14127
https://ctxt.io/2/AAD4cPLQFg
From Despair to Triumph: How SPYHOST CYBERSECURITY Helped Me Recover $300K in Bitcoin
In the depths of what felt like my darkest hour, I’m thrilled to finally share a story I never thought I’d be able to tell—a story of loss, hope, and a miraculous recovery that still feels surreal.
I had accidentally sent $300,000 worth of Bitcoin to a wrong wallet address. One small mistake… and just like that, my entire savings vanished into the blockchain abyss. Panic set in. Sleepless nights followed. I thought it was gone forever.
But just when I was ready to give up, a glimmer of hope appeared. My uncle, a tech savvy and calm under pressure recommended I reach out to SPYHOST CYBERSECURITY COMPANY. At first, I was skeptical. I’d heard horror stories about crypto recovery scams. But after researching their background and seeing real success stories, I decided to take a leap of faith.
And that leap changed everything.
The team at SPYHOST moved swiftly and professionally, guiding me through every step. Within a short time, they had done what I thought was impossible: They recovered every single satoshi of my lost Bitcoin.
I was stunned. Grateful beyond words. And above all, reminded that not all hope is lost—even in the wild world of crypto.
If you’re facing a similar nightmare—don’t give up. Don’t panic. And most importantly, don’t trust just anyone. But if you’re looking for real help from a team that delivers, I strongly recommend contacting SPYHOST directly via [Spyhost@cyberdude.com]
Your story doesn’t have to end in loss. Sometimes, the right help can turn a crisis into a comeback.
From Despair to Triumph: How SPYHOST CYBERSECURITY Helped Me Recover $300K in Bitcoin
In the depths of what felt like my darkest hour, I’m thrilled to finally share a story I never thought I’d be able to tell—a story of loss, hope, and a miraculous recovery that still feels surreal.
I had accidentally sent $300,000 worth of Bitcoin to a wrong wallet address. One small mistake… and just like that, my entire savings vanished into the blockchain abyss. Panic set in. Sleepless nights followed. I thought it was gone forever.
But just when I was ready to give up, a glimmer of hope appeared. My uncle, a tech savvy and calm under pressure recommended I reach out to SPYHOST CYBERSECURITY COMPANY. At first, I was skeptical. I’d heard horror stories about crypto recovery scams. But after researching their background and seeing real success stories, I decided to take a leap of faith.
And that leap changed everything.
The team at SPYHOST moved swiftly and professionally, guiding me through every step. Within a short time, they had done what I thought was impossible: They recovered every single satoshi of my lost Bitcoin.
I was stunned. Grateful beyond words. And above all, reminded that not all hope is lost—even in the wild world of crypto.
If you’re facing a similar nightmare—don’t give up. Don’t panic. And most importantly, don’t trust just anyone. But if you’re looking for real help from a team that delivers, I strongly recommend contacting SPYHOST directly via [Spyhost@cyberdude.com]
Your story doesn’t have to end in loss. Sometimes, the right help can turn a crisis into a comeback.
https://soundcloud.com/before-we-forget-2025?fwd
https://soundcloud.com/before-we-forget-2025/watch-before-we-forget-2025-fullmovie-free-online
https://soundcloud.com/before-we-forget-2025/before-we-forget-2025-fullmovie-free-online-on-english
https://soundcloud.com/before-we-forget-2025/123movies-before-we-forget-2025-fullmovie-online-free
https://soundcloud.com/before-we-forget-2025/before-we-forget-2025-fullmovie-free-online
https://soundcloud.com/before-we-forget-2025/before-we-forget-free-fullmovie-online
https://raindrop.io/mangmadkur407/bleegugzz-57540247
https://twgsag.amebaownd.com/posts/57101735
https://imgur.com/a/bleegugzz-B2VyitO
https://app.daily.dev/posts/bleegugzz-57wczjkmn
https://challonge.com/e247um9y
https://hackmd.io/@kD42jcHWQCehFEEC-jw7MQ/SJTGQb6ree
https://wokwi.com/projects/436081840521040897
https://searchtech.fogbugz.com/default.asp?Suggestions.1.820406.0
https://jsbin.com/kikisoniba/edit?html,output
https://snippet.host/ofggcu
https://ctxt.io/2/AAB4p_0YFg
https://rextester.com/TOKS62348
https://glot.io/snippets/h92xii7bjq
https://paste.centos.org/view/d7806171
https://www.wowace.com/paste/aff1319d
https://paiza.io/projects/DlYC85tl9FMbyH5-8PexwQ?language=php
https://www.onlinegdb.com/xYjQpy7j8
https://paste.vpsfree.cz/tor3zYgH
https://paste-bin.xyz/8168614
https://paste.gd/COFDPGSB
https://jsitor.com/RhBlll_ogGQ