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://github.com/doczjs/docz/discussions/8290
https://github.com/doczjs/docz/discussions/8298
https://github.com/doczjs/docz/discussions/8300
https://github.com/doczjs/docz/discussions/8301
https://github.com/doczjs/docz/discussions/8302
https://github.com/doczjs/docz/discussions/8374
https://github.com/doczjs/docz/discussions/8375
https://github.com/doczjs/docz/discussions/8376
https://github.com/doczjs/docz/discussions/8377
https://github.com/doczjs/docz/discussions/8378
https://github.com/doczjs/docz/discussions/8421
https://github.com/doczjs/docz/discussions/8422
https://github.com/doczjs/docz/discussions/8423
https://github.com/doczjs/docz/discussions/8424
https://github.com/doczjs/docz/discussions/8425
https://github.com/doczjs/docz/discussions/8501
https://github.com/doczjs/docz/discussions/8502
https://github.com/doczjs/docz/discussions/8503
https://github.com/doczjs/docz/discussions/8504
https://github.com/doczjs/docz/discussions/8505
https://github.com/doczjs/docz/discussions/8625
https://github.com/doczjs/docz/discussions/8626
https://github.com/doczjs/docz/discussions/8627
https://github.com/doczjs/docz/discussions/8628
https://github.com/doczjs/docz/discussions/8629
https://github.com/doczjs/docz/discussions/8646
https://github.com/doczjs/docz/discussions/8647
https://github.com/doczjs/docz/discussions/8648
https://github.com/doczjs/docz/discussions/8649
https://github.com/doczjs/docz/discussions/8650
https://tinhte.vn/members/voir-hd-moi-moche-et-mechant-4-streaming-vostfr.3213262/
https://tinhte.vn/members/voir-hd-arena-wars-streaming-vostfr-vf-en-francais.3213273/
https://tinhte.vn/members/voir-pimpinero-de-petrole-et-de-sang-vostfr-hd.3215553/
https://tinhte.vn/members/voir-hd-solo-leveling-2024-vf-en-francais-gratuits.3215557/
https://tinhte.vn/members/voir-hd-wake-up-streaming-vostfr-vf-en-francais.3215566/
https://tinhte.vn/members/voir-hd-arcadian-streaming-vostfr-vf-en-francais.3215571/
https://tinhte.vn/members/voir-hd-kraven-the-hunter-streaming-vostfr-vf.3215576/
https://tinhte.vn/members/voir-hd-azrael-streaming-vostfr-vf-en-francais.3215584/
https://tinhte.vn/members/voir-hd-film-jure-streaming-vostfr-vf-en-francais.3215590/
https://tinhte.vn/members/voir-film-hd-survivre-streaming-vostfr-vf-francais.3215595/
https://tinhte.vn/members/voir-film-hd-the-spy-code-streaming-vostfr-vf.3215600/
https://tinhte.vn/members/voir-film-hd-dear-santa-streaming-vostfr-vf.3215605/
https://tinhte.vn/members/voir-film-hd-ellian-et-le-sortilege-streaming-vf.3215615/
https://tinhte.vn/members/voir-film-hd-le-grinch-streaming-vostfr-vf.3215625/
https://tinhte.vn/members/voir-film-hd-dominique-streaming-vostfr-vf.3215630/
https://tinhte.vn/members/voir-film-hd-venom-the-last-streaming-vostfr-vf.3215644/
https://tinhte.vn/members/voir-film-hd-vaiana-2-streaming-vostfr-francais.3215655/
https://tinhte.vn/members/voir-film-hd-elevation-streaming-vostfr-francais.3215662/
https://tinhte.vn/members/voir-film-hd-absolution-streaming-vostfr-francais.3215675/
https://tinhte.vn/members/voir-film-hd-watchmen-chapter-ii-vostfr-vf.3216414/
https://tinhte.vn/members/voir-film-hd-armor-streaming-vostfr-en-francais.3216423/
https://tinhte.vn/members/voir-film-hd-le-robot-sauvage-streaming-vostfr.3216436/
https://tinhte.vn/members/voir-film-hd-miraculous-world-streaming-vostfr.3216460/
https://tinhte.vn/members/voir-film-hd-gladiator-ii-streaming-vostfr-vf.3216477/
https://tinhte.vn/members/voir-film-hd-terrifier-3-streaming-vostfr-vf.3216494/
https://tinhte.vn/members/voir-film-hd-wicked-streaming-vostfr-vf-francais.3216519/
https://tinhte.vn/members/voir-film-hd-smile-2-streaming-vostfr-vf-francais.3216544/
https://tinhte.vn/members/voir-film-hd-apocalypse-z-streaming-vostfr-vf.3216592/
https://tinhte.vn/members/voir-film-hd-the-substance-streaming-vostfr-vf.3216618/
https://tinhte.vn/members/voir-film-hd-vice-versa-2-streaming-en-francais.3216727/
https://tinhte.vn/members/voir-film-hd-levels-streaming-vostfr-vf-francais.3217523/
https://voirmoviessss.amebaownd.com/posts/56006674
https://www.bankier.pl/forum/temat_asadsad-gmail-com,69215391.html
https://jpn.itlibra.com/board?board_id=7479
https://pastelink.net/hnc3eos2
https://rextester.com/ENW36057
https://yamcode.com/untitled-112781
https://paiza.io/projects/Z4GEU7VicOTS0_hdx573Cg?language=bash
https://jsbin.com/sorilijibe/edit?html,output
https://paste.kodi.tv/qafukiyuwo
https://paste.ee/p/wYwWh
https://jsfiddle.net/3v2yf5pn/
https://jsitor.com/8YdIZZK10x
https://glot.io/snippets/h2mjf6vkew
https://p.ip.fi/T8y0
https://ideone.com/NHIgR8
https://rentry.co/s2fty2zm
https://snippet.host/vxtfxg
https://www.onlinegdb.com/e1KL0ci97r
https://anonpaste.io/share/a0821fc6a2
https://paste.centos.org/view/fa03384a
https://paste.feed-the-beast.com/view/c957b18f
https://paste.intergen.online/view/3f1c5803
https://pastebin.freeswitch.org/view/e000309d
https://paste.md-5.net/banuriyogu.rb
https://pastebin.com/ccMj19jm
https://chromewebstore.google.com/detail/copy-all-urls/djdmadneanknadilpjiknlnanaolmbfk?pli=1
https://tinhte.vn/members/voir-hd-moi-moche-et-mechant-4-streaming-vostfr.3213262/
https://tinhte.vn/members/voir-hd-arena-wars-streaming-vostfr-vf-en-francais.3213273/
https://tinhte.vn/members/voir-pimpinero-de-petrole-et-de-sang-vostfr-hd.3215553/
https://tinhte.vn/members/voir-hd-solo-leveling-2024-vf-en-francais-gratuits.3215557/
https://tinhte.vn/members/voir-hd-wake-up-streaming-vostfr-vf-en-francais.3215566/
https://tinhte.vn/members/voir-hd-arcadian-streaming-vostfr-vf-en-francais.3215571/
https://tinhte.vn/members/voir-hd-kraven-the-hunter-streaming-vostfr-vf.3215576/
https://tinhte.vn/members/voir-hd-azrael-streaming-vostfr-vf-en-francais.3215584/
https://tinhte.vn/members/voir-hd-film-jure-streaming-vostfr-vf-en-francais.3215590/
https://tinhte.vn/members/voir-film-hd-survivre-streaming-vostfr-vf-francais.3215595/
https://tinhte.vn/members/voir-film-hd-the-spy-code-streaming-vostfr-vf.3215600/
https://tinhte.vn/members/voir-film-hd-dear-santa-streaming-vostfr-vf.3215605/
https://tinhte.vn/members/voir-film-hd-ellian-et-le-sortilege-streaming-vf.3215615/
https://tinhte.vn/members/voir-film-hd-le-grinch-streaming-vostfr-vf.3215625/
https://tinhte.vn/members/voir-film-hd-dominique-streaming-vostfr-vf.3215630/
https://tinhte.vn/members/voir-film-hd-venom-the-last-streaming-vostfr-vf.3215644/
https://tinhte.vn/members/voir-film-hd-vaiana-2-streaming-vostfr-francais.3215655/
https://tinhte.vn/members/voir-film-hd-elevation-streaming-vostfr-francais.3215662/
https://tinhte.vn/members/voir-film-hd-absolution-streaming-vostfr-francais.3215675/
https://tinhte.vn/members/voir-film-hd-watchmen-chapter-ii-vostfr-vf.3216414/
https://tinhte.vn/members/voir-film-hd-armor-streaming-vostfr-en-francais.3216423/
https://tinhte.vn/members/voir-film-hd-le-robot-sauvage-streaming-vostfr.3216436/
https://tinhte.vn/members/voir-film-hd-miraculous-world-streaming-vostfr.3216460/
https://tinhte.vn/members/voir-film-hd-gladiator-ii-streaming-vostfr-vf.3216477/
https://tinhte.vn/members/voir-film-hd-terrifier-3-streaming-vostfr-vf.3216494/
https://tinhte.vn/members/voir-film-hd-wicked-streaming-vostfr-vf-francais.3216519/
https://tinhte.vn/members/voir-film-hd-smile-2-streaming-vostfr-vf-francais.3216544/
https://tinhte.vn/members/voir-film-hd-apocalypse-z-streaming-vostfr-vf.3216592/
https://tinhte.vn/members/voir-film-hd-the-substance-streaming-vostfr-vf.3216618/
https://tinhte.vn/members/voir-film-hd-vice-versa-2-streaming-en-francais.3216727/
https://tinhte.vn/members/voir-film-hd-levels-streaming-vostfr-vf-francais.3217523/
https://voirmoviessss.amebaownd.com/posts/56006674
https://www.bankier.pl/forum/temat_asadsad-gmail-com,69215391.html
https://jpn.itlibra.com/board?board_id=7479
https://pastelink.net/hnc3eos2
https://rextester.com/ENW36057
https://yamcode.com/untitled-112781
https://paiza.io/projects/Z4GEU7VicOTS0_hdx573Cg?language=bash
https://jsbin.com/sorilijibe/edit?html,output
https://paste.kodi.tv/qafukiyuwo
https://paste.ee/p/wYwWh
https://jsfiddle.net/3v2yf5pn/
https://jsitor.com/8YdIZZK10x
https://glot.io/snippets/h2mjf6vkew
https://p.ip.fi/T8y0
https://ideone.com/NHIgR8
https://rentry.co/s2fty2zm
https://snippet.host/vxtfxg
https://www.onlinegdb.com/e1KL0ci97r
https://anonpaste.io/share/a0821fc6a2
https://paste.centos.org/view/fa03384a
https://paste.feed-the-beast.com/view/c957b18f
https://paste.intergen.online/view/3f1c5803
https://pastebin.freeswitch.org/view/e000309d
https://paste.md-5.net/banuriyogu.rb
https://pastebin.com/ccMj19jm
https://chromewebstore.google.com/detail/copy-all-urls/djdmadneanknadilpjiknlnanaolmbfk?pli=1
https://github.com/doczjs/docz/discussions/7802
https://github.com/doczjs/docz/discussions/7803
https://github.com/doczjs/docz/discussions/7804
https://github.com/doczjs/docz/discussions/7805
https://github.com/doczjs/docz/discussions/7806
https://github.com/doczjs/docz/discussions/7814
https://github.com/doczjs/docz/discussions/7815
https://github.com/doczjs/docz/discussions/7817
https://github.com/doczjs/docz/discussions/7818
https://github.com/doczjs/docz/discussions/7819
https://github.com/doczjs/docz/discussions/7820
https://github.com/doczjs/docz/discussions/7862
https://github.com/doczjs/docz/discussions/7865
https://github.com/doczjs/docz/discussions/7868
https://github.com/doczjs/docz/discussions/7869
https://github.com/doczjs/docz/discussions/7871
https://github.com/doczjs/docz/discussions/7872
https://postyouradfree.com/index.php?page=item&id=40116
https://fivedollarclassifieds.com/business-opportunities_2/affiliate-marketing/ffdssdfsdf_i87250
https://www.deviantart.com/adinadagober/journal/fdsdfdsfdsdfsdfsdf-1132677018
https://pastelink.net/koawu6zz
https://wokwi.com/projects/416976400923458561
https://paste.ee/p/MKN7D
https://paste.ofcode.org/CCzjSBznVfC8RvBHsQmtyZ
https://paste.thezomg.com/258304/18568173/
http://paste.jp/f7e5e7cc/
https://paste.feed-the-beast.com/view/08e1da5d
https://anotepad.com/notes/4j4ky3j2
https://paiza.io/projects/zxVbOOrPeoC0QOJkOE76qw?language=php
https://paste.centos.org/view/62a1804a
https://pastebin.com/rdtuDTFc
https://paste.md-5.net/xenoduquli.cpp
https://paste.mozilla.org/wL0sdeSS
https://paste.firnsy.com/paste/CQWiCOIK4QA
https://paste.intergen.online/view/e6cddebc
https://tempel.in/view/s6ep
https://sebsauvage.net/paste/?702dbed502bd3a5d#XjfDtBrzL78JfmZS6RsfgxwEVYsLofVfVhpxmoFA3EA=
https://rentry.co/rqwrqrwrrqrrw
https://graph.org/rqrqrwrqr-12-11
https://portal.valencelabs.com/introductions/post/rqw242142144-WyqLbWZoLCWfjfR
https://jsfiddle.net/b4v7Lcm8/
https://jsitor.com/H3Di2Bs1si
https://etextpad.com/qnd72u4oeq
https://www.wowace.com/paste/1712ca78
https://wow.curseforge.com/paste/131703c5
https://medium.com/@zalfiharwantoo/https-github-com-doczjs-docz-discussions-7802-95927cd3ff8c
https://www.pixiv.net/en/artworks/125098606
https://www.khedmeh.com/wall/forum/topic/448429
https://forum.woimortal.com/forum/change-log/160958-rqrqrwrwrqr
https://highdesertdeals.com/threads/sdgdgdgsdgsdgsgdgsd.24219/
https://www.hebergementweb.org/threads/rwqrrqrqrqr.2107335/
https://lebanonhub.app/blogs/60566/fasqwrqwr
https://foro.ribbon.es/topic/34743/fasffaffaff
https://forum.thecodingcolosseum.com/topic/24574/fasfaffaff
https://zagspace.gonzaga.edu/photos/dgggsggsggsgg
https://zagspace.gonzaga.edu/members/status/show?id=28977504%3AStatus%3A729176
https://educat.xtec.cat/photos/gdgdgssdgsdgsdgsdg
https://educat.xtec.cat/members/status/show?id=28977524%3AStatus%3A1084090
https://forojoven.ugt.es/photos/bestindexgoogle
https://network.propertyweek.com/members/status/show?id=28977484%3AStatus%3A1085485
https://network.propertyweek.com/photos/twetwte2355
https://mymediads.com/rqwrqrrqr/?usp_success=2&post_id=69161&form_id=418
https://afjkfsajkfsahrwqhjrwqq.hashnode.dev/rqwrqrrqrr
https://www.gameworld.gr/community/profile
https://glot.io/snippets/h2mfo8e7pa
https://acagroups.kaplan.co.uk/photos/twetwtwetwtt
https://community.medicaltourism.com/photos/nvnvccnvcnvcnv
https://www.mombloggersclub.com/photos/nvchdhfhdhh
https://in.gls-spain.es/photos/gdsggdgg
https://wainoom2544.univer.se/
https://wai-noom-2544.minisite.ai/
https://bio.site/wainoom2544
https://linkgoods.com/wainoom4kings
https://tinhte.vn/profile/duhnang-waihnum-2544-oonailnfrue.3214870/
https://petrichor-ep-4.myikas.com/
https://linkgoods.com/wainumfreehd
https://linkgoods.com/wainvm2544
https://linkgoods.com/wainum2544free
https://cccv.to/wainoomthaihd
https://cccv.to/timeep7
https://cccv.to/goododctorep1920
https://cccv.to/gooddoctorep20
https://cccv.to/goododctorep19