Top 20 Bodyweight WODs for CrossFit

by WOD Fever

Top 20 Bodyweight WODs for CrossFit

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

L Pull-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.  

 

WOD Fever

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.  

Liquid error (sections/article-template line 48): Could not find asset snippets/relatedblogs.liquid

5354 comments

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

    ANGRY

  • https://redlife.hippovideo.io/page/RedLifeThai
    https://kerrinorange.hippovideo.io/page/marrymyhusbandep15
    https://github.com/RedLifeStoryHD2024
    https://gitlab.aicrowd.com/-/snippets/112110
    https://gitlab.aicrowd.com/-/snippets/112111
    https://gitlab.aicrowd.com/-/snippets/112112
    https://pattayaheatthai.hippovideo.io/page/PattayaHeat2024HD
    https://peenak42024.hippovideo.io/page/PeeNak4HD
    https://gitlab.aicrowd.com/-/snippets/112114
    https://gitlab.aicrowd.com/-/snippets/112116
    https://github.com/PeeNak4-story-hd
    https://m.facebook.com/media/set/?set=a.1258496191879389
    https://m.facebook.com/media/set/?set=a.1258496995212642
    https://m.facebook.com/media/set/?set=a.1258499245212417
    https://moscowmission2024.hippovideo.io/page/MoscowMissionThai
    https://github.com/MoscowMissionHdThai
    https://community.oneplus.com/thread/1535731033427673094
    https://github.com/MyLoveintheCountrysideep23Thai
    https://community.oneplus.com/thread/1535737021601939465
    https://www.forexagone.com/forum/questions-debutants/redfewasa-104172#201747
    https://herbalmeds-forum.biolife.com.my/d/36296-fardetsa

    hsafsasa

  • https://lokotre.hippovideo.io/page/teeyodthai
    https://markinen.hippovideo.io/page/penak4
    https://teeyod-thai-dubbed.liquidblox.com/
    https://peenak4.liquidblox.com/
    https://www.charidy.com/teeyodimax1080p
    https://www.charidy.com/pee-nak4-thai
    https://github.com/2024-Tee-Yod-WHD
    https://app.decipad.com/n/2024-TEE-YOD-FQHD%3AdqBQkmX—N-YgCWO_mQPk/dhEmGGxYwN_f-PazfFuYM
    https://app.decipad.com/n/4-2024-Pee-Nak-4-QHD%3AqJNCU62kidbJTyn0Agx7W/dhEmGGxYwN_f-PazfFuYM
    https://app.supademo.com/demo/clsva8p5v00pkpekcyrizossn
    https://app.supademo.com/embed/clsva8p5v00pkpekcyrizossn

    sdfds

  • https://gitlab.aicrowd.com/-/snippets/111991
    https://marrymyhusband.hippovideo.io/page/ep16
    https://madameweb.hippovideo.io/page/madameweb
    https://marrymyhusbandep16.mytrupage.com/
    https://www.charidy.com/marry-my-husband-ep16
    https://www.charidy.com/teeyodfullstoryhd
    https://www.charidy.com/tee-yod-thai
    https://www.charidy.com/mobile-suit-gundam-seed-freedom-thai
    https://www.charidy.com/the-undertaker-thaisub
    https://github.com/2024-Q-HD

    cxvsd

  • https://github.com/SEED-FREEDOM-2024-HD
    https://github.com/SeedFreedom-HD-Thai
    https://www.evernote.com/shard/s674/sh/7d5b25d2-180d-f585-ee45-bfd3b6c61ef2/6Nken25ivB1wznUrS4CH-qEszPQkPnnXOkxRKOuk46JDmB-6IA2GIX_3Ww
    https://www.evernote.com/shard/s674/sh/fa91c4bc-dd66-dcb6-6aef-024a03eca104/bYOUA40wpRMDxTcHsl6b0iENe48mvkx_5J7JMjPyZN2ReXXSJL3jP85t1A
    https://ernafer.aioblogs.com/79052555/%E0%B8%94-%E0%B8%AB%E0%B8%99-%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99-%E0%B8%9F%E0%B8%A3-%E0%B8%98-%E0%B8%AB%E0%B8%A2%E0%B8%94-2024-%E0%B8%94-%E0%B8%AB%E0%B8%99-%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2-tee-yod-%E0%B9%80%E0%B8%95-%E0%B8%A1%E0%B9%80%E0%B8%A3-%E0%B8%AD%E0%B8%87-fhd
    https://ernafer.aioblogs.com/79052617/%E0%B8%94-%E0%B8%AB%E0%B8%99-%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99-%E0%B8%9F%E0%B8%A3-%E0%B8%98-%E0%B8%AB%E0%B8%A2%E0%B8%94-2024-%E0%B8%94-%E0%B8%AB%E0%B8%99-%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2-tee-yod-%E0%B9%80%E0%B8%95-%E0%B8%A1%E0%B9%80%E0%B8%A3-%E0%B8%AD%E0%B8%87-qhd
    https://page.famewall.io/teeyod
    https://github.com/Tee-Yod-2024-HD
    https://github.com/Pattaya-Heat-thai-2024
    https://marrymyhusbandep15.vsble.me/
    https://marrymyhusbandep15.vsble.me/thai/hd/
    https://marrymyhusbandep15.vsble.me/thai/
    https://marrymyhusbandep15.framer.wiki/
    https://github.com/MarryMyHusbandEp15Thai
    https://github.com/MyLoveintheCountrysideEp21Thai
    https://myloveinthecountrysideep21.framer.wiki/
    https://github.com/BeautyNewbieEp1SeriesThai
    https://www.forexagone.com/forum/questions-debutants/kaliopsea-103845#201418
    https://herbalmeds-forum.biolife.com.my/d/35857-gtyuid

    hsafsasa

  • https://www.bonjoro.com/te/marry-my-husband-ep-15-15/ef4434ba-16e7-450b-87d3-4598dc0c10bb
    https://www.bonjoro.com/te/marry-my-husband-ep-16/1a2a38ff-1598-42de-9ec2-462e20cf50ae
    https://senja.io/p/play-wYd/r/aLPJsD
    https://marrymyhusband.hippovideo.io/page/ep16
    https://gitlab.aicrowd.com/-/snippets/111893
    https://gitlab.aicrowd.com/-/snippets/111901
    https://tee-yod.liquidblox.com/
    https://the-undertaker.liquidblox.com/
    https://app.supademo.com/demo/clsscorlk0ijkpezzuso0elrz
    https://www.charidy.com/mobilesuitgundamseedfreedomthai

    zcsfsd

Leave a comment

Back to New Posts