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://nas.io/ghorojha/challenges/adasdasd
https://nas.io/bhajaibest/challenges/-assistir-capitao-america-admiravel-mundo-novo-.filme-completo.-dublado-em-portuguse
https://qrfy.io/p/A2JCUdDMbt
https://qrfy.io/p/saSPcCZQR6
https://qrfy.io/p/L8jGETdMgv
https://qrfy.io/p/yUZpfGnP5u
https://qrfy.io/p/SSCxrhvXdN
https://qrfy.io/p/qAUAq04RJP
https://qrfy.io/p/KXpq2_vVVQ
https://qrfy.io/p/m1-MO5URRG
https://qrfy.io/p/Z4q-tEuL7D
https://qrfy.io/p/sd-mJRd1M8
https://qrfy.io/p/JgWZDfxQA6
https://qrfy.io/p/MvcDfopNfK
https://glot.io/snippets/h4jjg15qxl
https://privatebin.net/?b1c43e63cf4c7be7#E37hbgirefzR28MBLC94YDWu6bsdGeQtYhM5PLyTWkXo
https://scrapbox.io/jadindekeun/nas.io%2Fghorojha%2Fchallenges%2Fadasdasd
https://freepaste.link/public/6dycfmv73l
https://paste.centos.org/view/081741b6
https://www.etextpad.com/luqfzmmuyf
https://pastelink.net/t4lka5u2
https://paste.enginehub.org/o4eY8bwcg
https://pastebin.com/QDbTqQKH
https://paste.thezomg.com/289231/33492317/
https://p.ip.fi/O9XZ
https://rentry.co/ctdc2ood
https://notes.io/wXjjb
https://paste.ee/p/F2KKuZEs
https://tech.io/snippet/d4E53AP
https://jsitor.com/RfOMtr1C03
https://paste.feed-the-beast.com/view/3d7c8819
https://medium.com/@yurigheboy25/https-nas-io-ghorojha-challenges-adasdasd-b97e33279a07
https://foro.ribbon.es/topic/55082/jadindekeuneuy
https://matters.town/a/8f6sys4j2ytp
https://www.zephyraxis.com/wall/blogs/67556/jadindekeuneuy
https://www.festivals.com/jadindekeuneuy—91817
https://community.wongcw.com/posts/979223
https://forumketoan.com/threads/jadindekeuneuy.59981/
https://diendannhansu.com/threads/jadindekeuneuy.720544/
https://plaza.rakuten.co.jp/harrykur05/diary/202502120000/
https://attack-on-titan-the-last-attack-vietsub.univer.se/
https://yeu-nham-ban-than-vietsub.univer.se/
https://bo-tu-bao-thu-viet-sub.univer.se/
https://qrfy.io/p/LGQtetgvkI
https://the-ancestral-home-vietsub.univer.se/
https://hiddenface-thaidub.univer.se/
https://khun-phi-jao-kha-dichan-pen-han-mi-chai-hong-ep7-8.univer.se/
https://khunphijaokha-dichanpenhanmichaihong-ep7.univer.se/
https://wainooom-2544-thaidub.univer.se/
https://khun-phi-jao-kha-dichan-pen-han-mi-chai-hong-ep8-ch3.univer.se/
https://khun-phi-jao-kha-ep7.univer.se/
https://khun-phi-jao-kha-dichan-pen-han-mi-chai-hong-ep8.univer.se/
https://goodheavensimagoosenotaswanep7.univer.se/
https://www.facebook.com/captainamerica4thai
https://start.me/w/XRwyjk
https://foro.ribbon.es/topic/55164/daetu
https://forum.daoyidh.com/topic/28199/fthtw5y
https://bsky.app/profile/misella.bsky.social/post/3lhxt6ce7r225
https://raindrop.io/tuckeradrian88/soresamsu-52415371
https://multy.me/9BgfL
https://diendannhansu.com/threads/dstryei6i77i.720693/
https://lifeisfeudal.com/Discussions/question/gjykii6i
https://www.petition2congress.com/ctas/taryie7
https://github.com/Voir-The-Brutalist-Streaming-VF
https://github.com/the-brutalist-streaming-fr
https://github.com/the-brutalist-en-ligne-vf
https://github.com/fIlm-the-brutalist-vf
https://github.com/the-brutalist-StreamingVF
https://github.com/voir-the-brutalist-streamingvf-en-ligne
https://github.com/voir-les-damnes-streamingvf
https://github.com/voir-les-damnes-streaming-fr
https://github.com/les-damnes-en-vf-streaming
https://github.com/fIlm-les-damnes-streaming-vf
https://github.com/les-damnes-StreamingVF
https://github.com/voir-les-damnes-streamingvf-en-ligne
https://github.com/voir-haut-les-mains-streaming-vf
https://github.com/haut-les-mains-streaming-fr
https://github.com/haut-les-mains-en-streamingvf
https://github.com/fIlm-haut-les-mains-streaming-vf
https://github.com/haut-les-mains-StreamingVF
https://github.com/voir-haut-les-mains-streamingvf-ligne
https://github.com/voir-young-hearts-streaming-vf
https://github.com/young-hearts-streaming-fr
https://github.com/young-hearts-en-streamingvf
https://github.com/fIlm-young-hearts-streaming-vf
https://github.com/young-hearts-StreamingVF
https://github.com/voir-young-hearts-streamingvf-ligne
https://www.bricklink.com/v3/studio/design.page?idModel=646888
https://www.bricklink.com/v3/studio/design.page?idModel=646891
https://www.bricklink.com/v3/studio/design.page?idModel=646894
https://www.bricklink.com/v3/studio/design.page?idModel=646897
https://www.bricklink.com/v3/studio/design.page?idModel=646901
https://www.bricklink.com/v3/studio/design.page?idModel=646903
https://scrapbox.io/briclinkviindex/www.bricklink.com%2Fv3%2Fstudio%2Fdesign.page%3FidModel=646888
https://freepaste.link/public/3k8sgmihfh
https://www.etextpad.com/jxcy3vgjgo
https://paste.centos.org/view/f6829131
https://pastelink.net/jbqxsl41
https://paste.enginehub.org/dsE7tDFXz
https://pastebin.com/nM85X0Ee
https://paste.thezomg.com/288832/39267186/
https://p.ip.fi/cHfC
https://rentry.co/fbyqppd7
https://notes.io/wXfun
https://paste.ee/p/OuUrrLfe#qFhcypfh6COjqQAXIH0mIw6ZyozjszHO
https://tech.io/snippet/oMoiUbI
https://jsitor.com/1EJG0EM3Ir
https://paste.feed-the-beast.com/view/8bffc171
https://privatebin.net/?0d6ad8c8e2bf02d4#544kK6gzT4C5173x3pxSrUqJtJu4jsqLgbZhR8KRhU6a
https://glot.io/snippets/h4ioa8gtwz
https://medium.com/@yurigheboy25/https-www-bricklink-com-v3-studio-design-page-idmodel-646888-6c2c9d524056
https://www.festivals.com/briclinkviindex-91649
https://community.wongcw.com/posts/978424
https://foro.ribbon.es/topic/54297/briclinkviindex
https://matters.town/a/fy8ag3ajwxwu
https://plaza.rakuten.co.jp/harrykur05/diary/202502110001/
https://diendannhansu.com/threads/briclinkviindex.719727/
https://forumketoan.com/threads/briclinkviindex.59875/
https://www.bricklink.com/v3/studio/design.page?idModel=646793
https://www.bricklink.com/v3/studio/design.page?idModel=646797
https://www.bricklink.com/v3/studio/design.page?idModel=646799
https://www.bricklink.com/v3/studio/design.page?idModel=646803
https://www.bricklink.com/v3/studio/design.page?idModel=646807
https://www.bricklink.com/v3/studio/design.page?idModel=646822
https://www.bricklink.com/v3/studio/design.page?idModel=646828
https://www.bricklink.com/v3/studio/design.page?idModel=646831
https://www.bricklink.com/v3/studio/design.page?idModel=646835
https://www.bricklink.com/v3/studio/design.page?idModel=646838
https://www.bricklink.com/v3/studio/design.page?idModel=646844
https://glot.io/snippets/h4iij03ks5
https://privatebin.net/?ebfb7875706d649a#GtvPCV4Lnq8qNCakvskgvQGC7zBsHWp4bifKNRNhFYdF
https://paste.feed-the-beast.com/view/b72c9196
https://jsitor.com/cra5e7N1rR
https://tech.io/snippet/06IdyPQ
https://rentry.co/wwr3xuho
https://notes.io/wXdfB
https://p.ip.fi/3VuC
https://paste.thezomg.com/288778/17392543/
https://pastebin.com/HLKvmzXk
https://paste.enginehub.org/0hagLCmAO
https://pastelink.net/1k2q4pln
https://www.etextpad.com/a9w1zajwoz
https://freepaste.link/public/sw49lzvvjb
https://scrapbox.io/briclinkptbr/www.bricklink.com%2Fv3%2Fstudio%2Fdesign.page%3FidModel=646793
https://medium.com/@yurigheboy25/https-www-bricklink-com-v3-studio-design-page-idmodel-646793-705c3cf76b9d
https://www.festivals.com/briclinkptbrindex—91602
https://community.wongcw.com/posts/978099
https://foro.ribbon.es/topic/54207/briclinkptbrindex
https://matters.town/a/pmhoklyx4fyd
https://www.zephyraxis.com/wall/blogs/67464/briclinkptbrindex
https://plaza.rakuten.co.jp/harrykur05/diary/202502110000/
https://diendannhansu.com/threads/briclinkptbrindex.719567/
https://forumketoan.com/threads/briclinkptbrindex.59826/