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://old.bitchute.com/video/prp8oYrlzdkA/
https://old.bitchute.com/video/RmyOp9jKkVkQ/
https://old.bitchute.com/video/q8nP6VNeJBjK/
https://old.bitchute.com/video/vZ8MyvqYUc99/
https://old.bitchute.com/video/ikLaCfxogIDA/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.770059.0
https://healingxchange.ning.com/profiles/blogs/zujwpdoqpg
https://forum.thecodingcolosseum.com/topic/57808/zujwpdoqpg
https://foro.ribbon.es/topic/74825/zujwpdoqpg
https://app.daily.dev/posts/zujwpdoqpg-3lubiqiey
https://hackmd.io/@moviewave/B1ODkcuxgl
https://glot.io/snippets/h74azbkjes
https://paiza.io/projects/IOcUk-49yA8cxLo42DcUXw
https://jsbin.com/koxapapaco/edit?html,output
https://pastebin.com/JJPcTQs4
https://pastelink.net/pd2tek1s
https://etextpad.com/k6xdoofzg3
https://www.wowace.com/paste/1b371839
https://www.pastery.net/gxpzyf/
https://paste.centos.org/view/9eee4ebf
https://www.onlinegdb.com/v2PPsdJRK
https://freepaste.link/public/b3zfbttfg8
https://zonagmm25.graphy.com/courses/my-golden-blood-ep9
https://cccv.to/topformep10uncut
https://zonablairinghd.graphy.com/courses/top-form-ep10-uncut-wetv
https://bogocingoktv.graphy.com/courses/theyoungandtheruthlessep9-10
https://cccv.to/theyoungandtheruthlessep9
https://cccv.to/gameofsuccessionep8thai
https://monoch3seris.graphy.com/courses/gameofsuccessionep8
https://zonapitbabeseason2.graphy.com/courses/pitbabeseason2uncutep2
https://cccv.to/pitbabeseason2ep2
https://zonagroup.graphy.com/courses/shadowforcehdthai
https://soezonabili21.graphy.com/courses/until-dawn-thai
https://flikzmonobeli.graphy.com/courses/Holynightdemonhuntersthai
https://x.com/BirdsVf/status/1920014971922161709
http://foro.ribbon.es/topic/74816/fye76o76i76i76i
https://bsky.app/profile/adekarbit.bsky.social/post/3loku3bhxc22w
https://snippet.host/kvaxud
https://forum.ripper.store/user/adekabirth
https://justpaste.it/adbuh
https://www.bitsdujour.com/profiles/UjNmGh
https://bootstrapbay.com/user/dsagre3t5
https://forum.thecodingcolosseum.com/topic/57797/dteauw45u4wu
https://matters.town/a/37isqfukc69j
https://www.passes.com/adekabirth
https://tooter.in/adekabirth/posts/114465330495447953
https://start.me/w/RgOk8m
https://multy.me/UJSTG
https://pastelink.net/9cxv2zop
https://forumketoan.com/threads/fhyrstor68o.68797/
https://telegra.ph/djtitr76o67o876ro-05-07
https://old.bitchute.com/video/6jMTISLugFPX/
https://old.bitchute.com/video/3TDNMiym1Swo/
https://old.bitchute.com/video/yD1vaOt8H24E/
https://old.bitchute.com/video/zwPV0qsl5YtG/
https://old.bitchute.com/video/5i2j2m3k4JwZ/
https://old.bitchute.com/video/jwFGsHytLSUt/
https://old.bitchute.com/video/1AJBnnKzsqTv/
https://old.bitchute.com/video/NwoNh1Flzs9L/
https://old.bitchute.com/video/66a3KKGZMmQI/
https://old.bitchute.com/video/F3E9HW3dPQa5/
https://old.bitchute.com/video/8Yte8nneLmrj/
https://old.bitchute.com/video/tgRfbCwH3Dyd/
https://old.bitchute.com/video/3CGcoLK9OigB/
https://wokwi.com/projects/430271425379073025
https://searchtech.fogbugz.com/default.asp?Suggestions.1.769984.0
https://jsbin.com/fofefumojo/edit?html,output
https://paiza.io/projects/_Fil0f-iC4JHJHDmOVVc8w?language=php
https://snippet.host/siskno
https://ctxt.io/2/AAB45waRFA
https://rextester.com/MAKU14476
https://imgur.com/gallery/boxofficemvies-9sapa3i
https://fuckzionis.hashnode.dev/boxofficemvies
https://challonge.com/vij2yhi5
https://hackmd.io/@zoannamizert/S1AJKdulle
https://old.bitchute.com/video/p3H0EUCBYsv5/
https://old.bitchute.com/video/t3tgmTiExGw1/
https://old.bitchute.com/video/eghAiyN7wIBq/
https://old.bitchute.com/video/63KhRtpI0Yjn/
https://old.bitchute.com/video/fssJQTmltPau/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.769947.0
https://wokwi.com/projects/430266575337211905
https://healingxchange.ning.com/profiles/blogs/ymwwmjbofi
https://forum.thecodingcolosseum.com/topic/57760/ymwwmjbofi
https://foro.ribbon.es/topic/74757/ymwwmjbofi
https://app.daily.dev/posts/ymwwmjbofi-g29vqtklx
https://hackmd.io/@moviewave/HkUSHwugxl
https://glot.io/snippets/h745ti5o9o
https://paiza.io/projects/yUO0t64v6rNlfbwUG7KevA
https://jsbin.com/tayoyetise/edit?html,output
https://pastebin.com/XeEnG4Yp
https://pastelink.net/upku907x
https://etextpad.com/a6tkgtzayp
https://www.wowace.com/paste/bf3c1b56
https://www.pastery.net/yhqkyq/
https://paste.centos.org/view/dd6f01a1
https://www.onlinegdb.com/y-fRTIk5J
https://freepaste.link/public/itwgdygjo1
https://soundcloud.com/amiaha5/pelisplus-mama-reinventada-2025-online-en-espanol-y-latino
https://soundcloud.com/amiaha5/ver-pelicula-mama-reinventada-2025-completa-espanol-y-latino-cuevana-3
https://soundcloud.com/amiaha5/mama-reinventada-2025-pelicula-completa
https://soundcloud.com/amiaha5/pelisplus-mama-reinventada-pelicula-completa-online-en-espanol
https://soundcloud.com/amiaha5/mama-reinventada-pelicula-completa-espanol-latino
https://soundcloud.com/braxton-graine5/pelisplus-encerrado-2025-online-en-espanol-y-latino
https://soundcloud.com/braxton-graine5/ver-pelicula-encerrado-2025-completa-espanol-y-latino-cuevana-3
https://soundcloud.com/braxton-graine5/encerrado-2025-pelicula-completa
https://soundcloud.com/braxton-graine5/pelisplus-encerrado-pelicula-completa-online-en-espanol
https://soundcloud.com/braxton-graine5/encerrado-pelicula-completa-espanol-latino
https://soundcloud.com/joanny111/pelisplus-infierno-en-el-pantano-2025-online-en-espanol-y-latino
https://soundcloud.com/joanny111/ver-pelicula-infierno-en-el-pantano-2025-completa-espanol-y-latino-cuevana-3
https://soundcloud.com/joanny111/infierno-en-el-pantano-2025-pelicula-completa
https://soundcloud.com/joanny111/pelisplus-infierno-en-el-pantano-pelicula-completa-online-en-espanol
https://soundcloud.com/joanny111/infierno-en-el-pantano-pelicula-completa-espanol-latino
https://soundcloud.com/sarah-moire-12/filmul-sirenele-secretul-medalionului-2025-film-online-subtitrat-in-romana
https://soundcloud.com/sarah-moire-12/urmariti-sirenele-secretul-medalionului-2025-filmul-vezi-online-subtitrat-in-romana-hd-gratis
https://soundcloud.com/sarah-moire-12/filmul-sirenele-secretul-medalionului-2025-online-ultra-hd-4k
https://soundcloud.com/sarah-moire-12/filmul-sirenele-secretul-medalionului-2025-film-online-subtitrat-romana
https://soundcloud.com/sarah-moire-12/vedea-sirenele-secretul-medalionului-2025-filmul-vezi-subtitrat-in-romana-hd-gratis
https://soundcloud.com/sarah-moire-12/vezi-sirenele-secretul-medalionului-film-online-subtitrat-in-romana-hd1080p
https://soundcloud.com/jerrika3/videa-hu-a-karhozott-videk-2025-teljes-film-magyarul-online-hd-videa-a-karhozott-videk
https://soundcloud.com/jerrika3/online-filmek-a-karhozott-videk-2025-teljes-film-magyarul-videa-hd
https://soundcloud.com/jerrika3/a-karhozott-videk-teljes-film-2025-indavideo-magyarul-videa-hu-1080p
https://soundcloud.com/caiden64/pani-od-polskiego-pelny-film-2025-pobierac
https://soundcloud.com/caiden64/film-pani-od-polskiego-2025-pelny-film-online-pl-obejrzyj-film
https://soundcloud.com/caiden64/obejrzyj-film-pani-od-polskiego-2025-pelny-film
https://soundcloud.com/plumppurple-539739364/ganzer-film-shadow-force-stream-hd-filme-deutsch-kostenlos
https://soundcloud.com/plumppurple-539739364/stream-shadow-force-2025-ganzer-film-auf-deutsch-kinox
https://soundcloud.com/plumppurple-539739364/kinohd-shadow-force-2025-ganzer-film-deutsch
https://soundcloud.com/plumppurple-539739364/ganzer-film-shadow-force-2025-stream-hd-filme-deutsch
https://soundcloud.com/plumppurple-539739364/ganzer-flim-shadow-force-stream-deutsch-kinohd
https://soundcloud.com/plumppurple-539739364/ganzerfilm-shadow-force-stream-deutsch-kostenlos-complett