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://nammuoi.graphy.com/courses/nam-muoi
https://moviedoubn.graphy.com/courses/theone
https://movieddouban.graphy.com/courses/jiwu
https://attmovies.graphy.com/courses/chang-an
https://moviedoubans.graphy.com/courses/trapped
https://moviedoubn.graphy.com/courses/the-one-tw
https://movieddouban.graphy.com/courses/ji-wu-tw
https://nammuoi.graphy.com/courses/nammuoifullhd
https://moviedoubans.graphy.com/courses/trappedtwhd
https://moviedoubans.graphy.com/courses/thunderbolts
https://movieddouban.graphy.com/courses/theaccountant2
https://metizvn.graphy.com/courses/matdanhketoan2viethd
https://attmovies.graphy.com/courses/the-dumpling-queen
https://moviedoubn.graphy.com/courses/the-accountant-2-tw
https://moviedoubans.graphy.com/courses/thunderbolts2025tw
https://attmovies.graphy.com/courses/kaiju-no-8-mission-recon
https://metizvn.graphy.com/courses/thamtukienkyankhongdaufull
https://metizvn.graphy.com/courses/xemlatmat8vongtaynangfullhd
https://attmovies.graphy.com/courses/the-dumpling-queen-tw-1080p
https://attmovies.graphy.com/courses/kaiju-no-8-mission-recon-tw
https://pastenote.net/6fdcc
https://imgur.com/a/IWknt9r
https://paste.myst.rs/81p29zor
https://pastelink.net/gpu0l4zz
https://muckrack.com/cikka-kyra
https://www.bitsdujour.com/profiles/xGiFVM
https://wokwi.com/projects/430071716024782849
https://foro.ribbon.es/topic/74123/cikkakyra-dsfg
https://herbalmeds-forum.biolife.com.my/d/237088-cikkakyra-dsfg
https://www.petition2congress.com/ctas/freelance-work-freedom-with-hidden-challenges
https://hoo.be/xem-phim-dia-dao-mat-troi-trong-bong-toi
https://cccv.to/diadaomattroitrongbongtoivie
https://forum.thecodingcolosseum.com/topic/57367/cikkakyrasa
https://web3devcommunity.com/topic/76016/cikkakyrasa
https://forum.phuongnamedu.vn/threads/cikkakyrasa.11072/
https://start.me/w/0RdaBO
https://profile.hatena.ne.jp/cikkakyra/
https://cikkakyra.mssg.me/
https://about.me/cikkakyra
https://heylink.me/cikkakyra
https://mez.ink/cikkakyra
https://www.TwosApp.com/6818d9843c1c1f36b49b99a6
https://tooter.in/latollsia/posts/114455941406136400
https://linkr.bio/cikkakyra
https://bio.site/cikkakyra
https://linktr.ee/cikkakyra
https://hackmd.io/@suruchiadonica/B1-yS_Iggl
https://rentry.co/cikkakyrasa
https://snippet.host/exmsfi
https://baskadia.com/post/8kkpz
https://blognews.mystrikingly.com/blog/how-digital-entertainment-is-shaping-the-future-of-culture
https://blognews.mybloghunch.com/how-ai-is-changing-the-way-we-consume-entertainment?ref=bloghunch.com
https://colab.research.google.com/drive/1TPp94jaB4e-2WjqEjgZk1xkeuFljsz72?usp=sharing
https://reretp.medium.com/streaming-wars-which-platform-is-leading-in-2025-14cb5fe6ad2b
https://blog-news.hashnode.dev/the-evolution-of-entertainment-from-tv-screens-to-vr-headsets
https://www.fimfiction.net/blog/1071157/the-rise-of-creator-driven-entertainment-in-the-digital-age
https://open.firstory.me/story/cmabarhl400dh01yzh5x4gcl9
https://www.are.na/block/36466703
https://pinshape.com/users/7949089-cikkakyra
https://www.tadalive.com/forum/thread/50364/https-pinshape-com-users-7949089-cikkakyra/
https://factsplat.com/users/7ec3d7ae-aa15-468c-b6d2-54f498c42beb
https://taplink.cc/cikkakyra
https://direct.me/cikkakyra
https://multy.me/bCC4P
https://multy.me/uZkCf
https://old.bitchute.com/video/61mkUFWCDpCX/
https://old.bitchute.com/video/VuQht8728ZNA/
https://old.bitchute.com/video/4k3RTiVm7WD8/
https://old.bitchute.com/video/MpZmIX5Nh43z/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.768756.0
https://jsbin.com/quwawijobo/edit?html,output
https://paiza.io/projects/Y35h1mzCLkZXtPdk_UIVOQ?language=php
https://snippet.host/xriwwb
https://ctxt.io/2/AAB4y4IMFg
https://glot.io/snippets/h72iyqzott
https://rextester.com/TXMWE70475
https://hackmd.io/@zoannamizert/SJsdbOUlee
https://aetherhub.com/Deck/watch-thunderbolts-2025-fullmovie-1186978
https://aetherhub.com/Deck/-watch-sinners-2025-fullmovie
https://aetherhub.com/Deck/-watch-thunderbolts-2025-fullmovie
https://aetherhub.com/Deck/-watch-until-dawn-2025-fullmovie
https://aetherhub.com/Deck/-watch-snow-white-2025-fullmovie
https://aetherhub.com/Deck/the-accountant-2-2025-fullmovie
https://aetherhub.com/Deck/-watch-the-amateur-2025-fullmovie
https://aetherhub.com/Deck/the-king-of-kings-2025-fullmovie
https://aetherhub.com/Deck/-watch-warfare-2025-fullmovie
https://aetherhub.com/Deck/full-watch-a-minecraft-movie-2025
https://aetherhub.com/Deck/-watch-mickey-17-2025-fullmovie
https://wokwi.com/projects/430115265916755969
https://old.bitchute.com/video/1zyOvsxs7UmC/
https://old.bitchute.com/video/BFqIA2wmg3F6/
https://old.bitchute.com/video/ZHbx68cK063C/
https://old.bitchute.com/video/GSjwuo3PEtfH/
https://old.bitchute.com/video/rfkda6umcEUJ/
https://old.bitchute.com/video/mTG69KpKiF7u/
https://old.bitchute.com/video/1WvruTADYo4b/
https://old.bitchute.com/video/OAF3KmwHSi51/
https://old.bitchute.com/video/dggxzRbn05Dk/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.768390.0
https://jsbin.com/gakexuwicu/edit?html,output
https://paiza.io/projects/LdQLMc0rsGtiLKPO5YZrZQ?language=php
https://snippet.host/aedbao
https://ctxt.io/2/AAB4O5uCEQ
https://rextester.com/YPJU24299
https://www.onlinegdb.com/gOUd2NzKIL
https://paste.centos.org/view/857a0d67
https://glot.io/snippets/h720fw6bs0
https://paste.intergen.online/view/15b7948a
https://telegra.ph/eunutririi-uirurti-05-05
https://foro.ribbon.es/topic/74179/wybeye-eyeryer-esyee
https://hackmd.io/@zoannamizert/rkLoNABxge
https://sharing.clickup.com/90181144896/t/h/86etbxmgz/PF6N4XUD9HWRL92
https://old.bitchute.com/video/4ys3SgoZVTjc/
https://old.bitchute.com/video/c1BtsCkguGch/
https://old.bitchute.com/video/Cy4YzZsswvVO/
https://old.bitchute.com/video/wUphyTH0duh9/
https://old.bitchute.com/video/Z6yYFeWwGFQh/
https://old.bitchute.com/video/bEb86RiEN19Q/
https://old.bitchute.com/video/qp7oTTrzqqLj/
https://old.bitchute.com/video/V5zWDI6LVNcd/
https://old.bitchute.com/video/m5OAPdbjvvvX/
https://old.bitchute.com/video/dUO4IRZUETZS/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.768374.0
https://wokwi.com/projects/430086137102753793
https://healingxchange.ning.com/profiles/blogs/nfpgbcgcse
https://forum.thecodingcolosseum.com/topic/57132/nfpgbcgcse
https://foro.ribbon.es/topic/74163/nfpgbcgcse
https://app.daily.dev/posts/nfpgbcgcse-z7gcotk72
https://hackmd.io/@moviewave/S1HmSprege
https://glot.io/snippets/h71yr6io7f
https://paiza.io/projects/VdnApH2TwKQV6E0NZjIs7w
https://jsbin.com/kumosovese/edit?html,output
https://pastebin.com/fZjWCz9V
https://pastelink.net/27r3oxmp
https://etextpad.com/6qso6gty3v
https://www.wowace.com/paste/7e896a32
https://www.pastery.net/xpqqda/
https://paste.centos.org/view/4c9535af
https://onlinegdb.com/bvl5CTqoE
https://freepaste.link/public/yrmlvnmuhp