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/grimsouldarkfantasysurvivalfreethalershacktoolnoverificatiion
https://trailblazer.me/id/grimsouldarkfantasyfreeonlinethalersgenerator2023
https://trailblazer.me/id/grimsouldarkfantasysurvivalfreethalershacknosurvey
https://trailblazer.me/id/grimsouldarkfantasyfreeunlimitedthalersnoverification
https://trailblazer.me/id/grimsouldarkfantasysurvivalfreethalerscheats2023
https://trailblazer.me/id/gta5freemoneyhacktoolnoverification
https://trailblazer.me/id/gta5freeonlinemoneygeneratornoverification
https://trailblazer.me/id/gta5freeunlimitedmoneynohumanverification
https://trailblazer.me/id/gta5freerpcheatsupdatednoverification
https://trailblazer.me/id/gta5freerphacknohumanverification
https://trailblazer.me/id/headball2freediamondshacktoolnoverification
https://trailblazer.me/id/headball2freeonlinediamondsgenerator2023
https://trailblazer.me/id/headball2freeunlimiteddiamondsnoverification
https://trailblazer.me/id/headball2freecoinscheatsnoverification
https://trailblazer.me/id/headball2freecoinshacknohumanverification
https://trailblazer.me/id/herowarsfreeemeraldshacktoolnoverification
https://trailblazer.me/id/herowarsfreeunlimitedemeraldsnoverification
https://trailblazer.me/id/herowarsfreeonlineemeraldsgenerator2023
https://trailblazer.me/id/herowarsfreeemeraldscheatsnoverification
https://trailblazer.me/id/herowarsfreeemeraldshackwithoutsurvey
https://trailblazer.me/id/hungrydragonfreecoinshacktoolnoverification
https://trailblazer.me/id/hungrydragonfreeonlinecoinsgenerator2023
https://trailblazer.me/id/hungrydragonfreeunlimitedcoinsnosurvey
https://trailblazer.me/id/hungrydragonfreegemscheatsnoverification
https://trailblazer.me/id/hungrydragonfreegemshackwithoutsurvey
https://trailblazer.me/id/idleminertycoonfreeonlinecashgenerator2023
https://trailblazer.me/id/idleminertycoonfreeunlimitedcashnosurvey
https://trailblazer.me/id/idleminertycoonfreecashhacknohumansurvey
https://trailblazer.me/id/idleminertycoonfreecoinscheatsnoverification
https://trailblazer.me/id/idleminertycoonfreecoinshacktoolnoverification
https://trailblazer.me/id/jetpackjoyridefreecoinshacktoolnosurvey
https://trailblazer.me/id/jetpackjoyridefreeonlinecoinsgenerator2023
https://trailblazer.me/id/jetpackjoyridefreecoinscheatsupdatednoverification
https://trailblazer.me/id/jetpackjoyridefreecoinshackwithoutsurvey
https://trailblazer.me/id/jetpackjoyridefreeunlimitedcoinswithoutverification
https://trailblazer.me/id/roninthelastsamuraifreegemshacktoolnoverification
https://trailblazer.me/id/roninthelastsamuraifreegemscheatsnoverification
https://trailblazer.me/id/roninthelastsamuraifreeunlimitedgemsnosurvey
https://trailblazer.me/id/roninthelastsamuraifreeonlinegoldgenerator2023
https://trailblazer.me/id/roninthelastsamuraifreegoldhacknosurvey
https://trailblazer.me/id/warpathfreegoldcheatsupdatednoverification
https://trailblazer.me/id/warpathfreegoldhacktoolnoverification
https://trailblazer.me/id/warpathfreeonlinegoldgenerator2023
https://trailblazer.me/id/warpathfreeunlimitedgoldnoverification
https://trailblazer.me/id/warpathfreegoldhackwithoutsurvey
https://trailblazer.me/id/worldoftanksblitzfreegoldhacktoolnoverification
https://trailblazer.me/id/worldoftanksblitzfreeonlinegoldgenerator2023
https://trailblazer.me/id/worldoftanksblitzfreegoldcheatsnoverification
https://trailblazer.me/id/worldoftanksblitzfreeunlimitedgoldnoverification
https://trailblazer.me/id/worldoftanksblitzfreegoldhackwithoutsurvey
https://trailblazer.me/id/freeimvucreditshacktoolnoverification
https://trailblazer.me/id/imvufreeonlinecreditsgeneratornoverification
https://trailblazer.me/id/imvufreecreditscheatsupdatednoverification
https://trailblazer.me/id/imvufreeunlimitedcreditsnohumanverification
https://trailblazer.me/id/imvufreecreditshackwithoutsurvey
https://trailblazer.me/id/nba2k22freeonlinevcgeneratornoverification
https://trailblazer.me/id/nba2k22freevchacktoolnoverification
https://trailblazer.me/id/nba2k22freevccheatscodesnoverification
https://trailblazer.me/id/nba2k22freeunlimitedvcnoverification
https://trailblazer.me/id/nba2k22freevchackwithoutsurvey
https://codepen.io/Fess-Modd/pen/QWJMeex
https://controlc.com/e98f5876
https://www.pastery.net/edbdyy/
https://notes.io/qKDfp
https://rextester.com/KCXV19356
https://pastelink.net/i4hwe4gm
https://paiza.io/projects/2Lnw3I8G1vlu6i7clC7J9w
https://paste.firnsy.com/paste/PY6QealAqUn
https://ide.geeksforgeeks.org/online-c-compiler/8ba6bd7d-cd1b-40c0-b92b-e460e4c77a54
https://paste.enginehub.org/A6roP0myu
https://jsfiddle.net/htd0koy1/
https://paste.ee/p/d3VNK
https://jsitor.com/bJ3SpPXmu
https://rentry.co/hqdop4
https://hastebin.com/share/aginojevit.bash
http://nopaste.paefchen.net/1951895
https://glot.io/snippets/gmkrgo3grl
https://jsbin.com/capahozuya/edit?html,output
https://wow.curseforge.com/paste/66e8a647
https://dev.bukkit.org/paste/2650eeae
https://rift.curseforge.com/paste/c184a5a5
https://github.com/github/textarea-autosize/issues/43
https://github.com/github/remote-form/issues/37
https://github.com/github/tab-container-element/issues/98
https://wity.im/houseofthedragon2ep2
https://m.imdb.com/list/ls541020221
https://m.imdb.com/list/ls541013405
https://m.imdb.com/list/ls541013876
https://m.imdb.com/list/ls541016797
https://m.imdb.com/list/ls541021989
https://bespoke.ly/insideout2/events/2-inside-out-2-2024-hd-1080p
https://www.artstation.com/inside-out-2-full-hd-koreaan/profile
https://www.artstation.com/hijacking-1971-full-koreaan/profile
https://www.artstation.com/hijacking-1971-full-story/profile
https://www.artstation.com/haikyu-the-dumpster-battle-full-hd/profile
https://www.artstation.com/haikyu-the-dumpster-battle-full-story/profile
https://www.artstation.com/bad-boys-4-full-hd-koreaan/profile
https://www.artstation.com/bad-boys-4-full-story/profile
https://www.artstation.com/the-garfield-movie-full-story/profile
https://www.artstation.com/the-garfield-movie-full-version/profile
https://www.artstation.com/twilight-of-the-warriors-full-version/profile
https://www.artstation.com/twilight-of-the-warriors-full-story/profile
https://www.artstation.com/something-in-the-water-full-version/profile
https://www.artstation.com/something-in-the-water-full-story/profile
https://www.artstation.com/haikyu-the-movie-full-hd-koreaan/profile
https://www.artstation.com/haikyu-the-movie-full-version/profile
https://www.artstation.com/the-roundup-punishment-full-version/profile
https://www.artstation.com/the-roundup-punishment-full-hd/profile
https://www.artstation.com/inside-out-2-china-taiwan/profile
https://www.artstation.com/inside-out-2-china-taiwan-hd/profile
https://medium.com/katerinazab/sir-jim-ratcliffe-opens-up-about-reasons-for-retaining-erik-ten-hag-as-mu-manager-d1df0e3b93da https://medium.com/katerinazab/sir-jim-ratcliffe-opens-up-about-reasons-for-retaining-erik-ten-hag-as-mu-manager-b875f598eef1
https://snippet.host/vameqo
https://bitbin.it/PJys2yum/
https://rentry.co/563p222x
https://yamcode.com/fdssfs-376
https://tempaste.com/tiFy7qrLaNg
https://pastelink.net/4iexsoud
https://snippet.host/seioem
https://herbalmeds-forum.biolife.com.my/d/82641-dsggfdg
https://jpn.itlibra.com/article?id=22555
https://hackmd.io/@aldymeyad07/H1rsqBQIC
https://click4r.com/posts/g/17180164/fsdfsdf
https://profile.hatena.ne.jp/aldymeyad07/profile
https://wandering.flarum.cloud/d/73032-fdsfsdfsdf
https://forum.freeflarum.com/d/75249-dsgssdgsdg
https://herbalmeds-forum.biolife.com.my/d/82643-asfasfsa
https://pastelink.net/hcknuoom
https://www.tadalive.com/profile-google665209b507e75
https://herbalmeds-forum.biolife.com.my/d/82644-fsdfs
https://forum.woimortal.com/member/23006-aldymeyad07/visitormessage/21292-visitor-message-from-aldymeyad07#post21292
https://www.scoop.it/topic/hd-2-inside-out-2-by-hd-2-inside-out-2-6
https://www.scoop.it/topic/2-new-2024-1080p
https://www.scoop.it/topic/2-2024-korean
https://www.scoop.it/topic/2-2024-hd-quality-korea
https://www.scoop.it/topic/2-2024-hd-thai-sub-by-2-2024-hd-thai-sub
https://www.scoop.it/topic/2-inside-out-2-2024-thai-sub
https://www.scoop.it/topic/4-2024-korean-hd-watch
https://www.scoop.it/topic/4-the-roundup-punishment-4-2024-full-hd
https://www.scoop.it/topic/4-the-roundup-punishment-2024-full-hd-by-4-the-roundup-punishment-2024-full-hd-10
https://www.scoop.it/topic/4-1080p-2024-hd-4k
https://profile.hatena.ne.jp/helengrey222/profile
https://mez.ink/meimei2344
https://heylink.me/helengrey222/
https://magic.ly/helengrey222
https://linki.ee/helengrey222
https://linksome.me/helengrey222
https://linkfly.to/60621j62HdX
https://bento.me/fghfdgdgdh
https://snippet.host/vgteik
https://pastelink.net/odv218pw
https://glot.io/snippets/gxbr4jtm9h
https://rentry.co/cmcxf5hr
https://yamcode.com/untitled-93891
https://tempaste.com/UrVylq1K2yk
https://paste.toolforge.org/view/6fd82ce0
https://telegra.ph/Crime-City-4-06-21
https://jsfiddle.net/m4djtyp1/
https://hackmd.io/@LqhjhBfPQLC4GQ-3Ahyu4g/H1krbbX8A
https://demo.hedgedoc.org/s/yvnkvF2Fl
https://onetable.world/read-blog/57821
https://blogfreely.net/helengrey222/www-scoop-it-topic-hd-2-inside-out-2-by-hd-2-inside-out-2-6
https://open.firstory.me/user/clxoqspet05se01z0c9327tkl
https://dash.minimore.com/b/f1WN4/1
https://vocus.cc/article/6675870efd897800014d83ef
https://pantip.com/topic/42795933
https://writeupcafe.com/%eb%b2%94%ec%a3%84%eb%8f%84%ec%8b%9c4-%e3%80%90the-roundup-punishment%e3%80%91-%eb%b2%94%ec%a3%84%eb%8f%84%ec%8b%9c4-2024-%ec%a0%84%ec%b2%b4-%eb%b2%84%ec%a0%84-full-hd/
https://baskadia.com/post/83azl
https://medium.com/@helengrey222/crime-city-4-8bb61d9eda9f
https://www.forexagone.com/forum/questions-debutants/gdsdhdsdsdhg-124436#222204
http://www.shadowville.com/board/general-discussions/vbnfgdghd#p606624
https://www.tadalive.com/forum/thread/40217/jmkhflf/
https://b.cari.com.my/forum.php?mod=viewthread&tid=5358509&extra=#google_vignette
https://forum.woimortal.com/forum/community/discussions/21151-gfhdhfd
https://wandering.flarum.cloud/d/72976-tytyuffhfjj
https://herbalmeds-forum.biolife.com.my/d/82568-gvdsgdgshs
https://www.funaroom.com/group/fun-a-roomgurupu/discussion/bcd4191a-2720-4672-a64b-75998dcf25e5
https://swipestudio.co/forums/discussion/general/google-news-index
http://biznas.com/Biz-postsm328055_Google-News-Index.aspx#post328055
https://lifeisfeudal.com/Discussions/question/google-news-index
https://www.filmmakers.co.kr/board/21081825
https://wow.curseforge.com/paste/13c9f718
https://m.imdb.com/list/ls541015101
https://m.imdb.com/list/ls541013405
https://m.imdb.com/list/ls541013876
https://m.imdb.com/list/ls541016797
https://github.com/github/browser-support/issues/58
https://push.fm/fl/irkxhwxf
https://github.com/github/government.github.com/issues/1277
https://github.com/github/tab-container-element/issues/98
https://github.com/abade-hijow
https://github.com/github/stable-socket/issues/29
https://portaly.cc/badboys4rideordiesubthai
https://portaly.cc/insideout2015thai
https://push.fm/fl/uyox2srd
https://push.fm/fl/n6l8k4ok
https://m.imdb.com/list/ls541052674
https://m.imdb.com/list/ls541054403
https://github.com/github/government.github.com/issues/1277
https://github.com/github/tab-container-element/issues/98
https://github.com/abade-hijow
https://github.com/github/stable-socket/issues/29