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://groups.google.com/g/netflixxyzonline/c/-QwvEbzN1_g/m/rDwxy8K8BgAJ
https://groups.google.com/g/mamansuparman/c/ssbSPArO_Hc/m/QgZCo2RNAQAJ
https://groups.google.com/g/mamansuparman/c/H4Ktm1HCmLc/m/vjyIijNOAQAJ
https://groups.google.com/g/streammoviesonlinehz/c/HpQOU1eQjIs/m/WyCsz9pcAgAJ
https://groups.google.com/g/netflixxyzonline/c/Lba2j5VHIEg/m/2dy6iFi_BgAJ
https://groups.google.com/g/streammoviesonlinehz/c/7EFQvYroNlo/m/r9zPuUZpAwAJ
https://groups.google.com/g/streammoviesonlinehz/c/I-FSfAt4vyo/m/xPw9c89qAwAJ
https://groups.google.com/g/streammoviesonlinehz/c/grnCc_mIIU8/m/C00WD8lsAwAJ
https://gamma.app/public/2-The-Marvels-2023—y2vintxiq13pe03
https://gamma.app/public/2The-Marvels—q1y7839ep0q575j
https://gamma.app/public/2-1080P-HD-TW-lmgagmvj4xh70s7
https://gamma.app/public/2-1080P-HD-TW-ct9ad9x56jfs1dd
https://gamma.app/public/1080P—jcdre7wrrx3iruf
https://gamma.app/public/2023HD—64205ha53m0ytxk
https://gamma.app/public/2023-1080p-1a4t15wvc38b703
https://gamma.app/public/20231080P-sn1qjbzdgf8ph4g
https://gamma.app/public/HK-2023—mztvfugru2lmlzb
https://gamma.app/public/A-Haunting-in-Venice-2023-2vtnxa9zdz6qczy
https://gamma.app/public/32023-1080P-57811kj9nj3h7uc
https://gamma.app/public/3-HD-1080p-k60w6ihwd5395me
https://gamma.app/public/3-2023—0bwirpe5eptmcgc
https://gamma.app/public/HD2023-idx4tdd4p7ighxy
https://gamma.app/public/1080P—tx9r6p5pdol9e7t
https://gamma.app/public/20234K-Oppenheimer-HD1080P—bvtmgdyvqhxkmjg
https://gamma.app/public/TW-lift-2024-ZH-zty6drdp3tm2jfm
https://gamma.app/public/HD2023-pkcob7ht49zqt5x
https://nets-flix.xyz
https://mosaically.com/photomosaic/a3d24e99-c813-4443-bfb4-5c5b37530924
https://mez.ink/wiyanphaesayaep9seriesthai
https://walling.app/89LGJgfYQhK9LhgMMqIZ/-
https://mosaically.com/photomosaic/ec393dcd-8d87-47e8-ab06-9a912919e621
https://mosaically.com/photomosaic/f10c9012-1e68-4279-a71a-ac49b711be0e
https://mez.ink/ashopforkillersep3dramathai
https://mosaically.com/photomosaic/c719fc8d-9b98-4e6a-8303-3e8012b9f028
https://mez.ink/ashopforkillersep4dramathai
https://ashopforkillersep4.framer.website/
https://mez.ink/marrymyhusbandep7dramaseriesthai
https://www.taskade.com/p/ep-7-7-full-hd-01HMN5ZYGQT3R76QRJ4SABC1QS
https://marrymyhusbandep7.vzy.io/
https://drama-series-marry-my-husband-ep7.unicornplatform.page/
https://mosaically.com/photomosaic/4b39ee31-2f21-4cf4-a280-aec5dd0009dd
https://mosaically.com/photomosaic/f85dd323-0bf6-4454-a195-c271d4d26eca
https://2024-4kings2-hd.unicornplatform.page/
https://mosaically.com/photomosaic/ffc7ad42-1f66-42ce-b96b-bbcd6b4b2b60
https://mez.ink/iwishyouloveep1seriesuncutthai
https://mosaically.com/photomosaic/d955558b-b4c1-4532-acc6-043a6d12e174
https://mez.ink/cookingcrushep8dramathai
https://mosaically.com/photomosaic/e6d53cf0-eaab-4eda-80c7-6b7e6b4e4596
https://mez.ink/captivatingthekingep1dramathai
https://captivatingthekingep1.framer.website/
https://mosaically.com/photomosaic/0e0706fd-61fb-4b85-bbe5-e643d1791a35
https://mez.ink/captivatingthekingep2seriesthai
https://captivating-the-king-ep1-ep2-drama.unicornplatform.page/
https://mosaically.com/photomosaic/4e2512ed-792f-4651-b783-5b0bd55b13a9
https://mez.ink/myhappyendingep8seriesthai
https://www.forexagone.com/forum/questions-debutants/jamnbvcewra-98661#196189
https://herbalmeds-forum.biolife.com.my/d/30487-abrahamsa
https://marrymyhusbandep7.myelopage.com/s/marrymyhusbandep7
https://marry-my-husband-ep8.myelopage.com/s/marry-my-husband-ep8
https://marry-my-husband-ep7.framer.media/
https://marry-my-husband-ep8.framer.media/
https://marrymyhusbandep7.boast.io/form/marrymyhusbandep7
https://marry-my-husband-ep-8.boast.io/form/marrymyhusbandep8
https://4kingspart2.boast.io/form/4king2
https://land-book.com/4kings2
https://4kings2.mylandingpages.co/
https://aaabgkjg3prvyrv6.mylandingpages.co/
https://lemon.fm/en/reception/65ab41e845cced0247b666c9
https://lemon.fm/en/reception/65ab7e88961a5d01c3b17ac7
https://4kingspart2thaidubbed.tentary.com/
https://marrymyhusbandep7.tentary.com/
https://www.senscritique.com/liste/ep_7_______k_series/3736713
https://mosaically.com/photomosaic/24af836b-a662-43f4-b148-e4b17556adf2
https://www.taskade.com/p/ep-7-7-thai-k-series-01HMN2B504F31F1FXZFSRH0FZK
https://www.senscritique.com/liste/or_Marry_My_Husband_EP7_7/3736719
https://www.taskade.com/p/marry-my-husband-ep-7-7-thai-k-series-01HMN4JSNZR4YSZZB35EYFC3ST
https://mosaically.com/photomosaic/2c298d0c-7ef6-46af-a84f-f6ee254cf419
https://amrpa.org/Portals/0/LiveForms/29/Files/GeekranSmartwatchesReviews.pdf