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://www.imdb.com/list/ls545850414/
https://www.imdb.com/list/ls545850972/
https://www.imdb.com/list/ls545850985/
https://www.imdb.com/list/ls545850869/
https://www.imdb.com/list/ls545855000/
https://www.imdb.com/list/ls545855013/
https://m.imdb.com/list/ls545850414/
https://m.imdb.com/list/ls545850972/
https://m.imdb.com/list/ls545850985/
https://m.imdb.com/list/ls545850869/
https://m.imdb.com/list/ls545855000/
https://m.imdb.com/list/ls545855013/
https://medium.com/@yurigheboy25/https-www-imdb-com-list-ls545850414-061d87c7f84f
https://www.forexagone.com/forum/questions-debutants/indexeunvietsub-119430#217121
https://howei.com/forum/discussion/cycling/indexeunvietsub
https://atlantak.com/%ec%82%ac%ea%b3%a0%ed%8c%94%ea%b3%a0/?mod=document&pageid=1&uid=20014&execute_uid=20014
https://demo.evolutionscript.com/forum/topic/2356-indexeunvietsub
https://herbalmeds-forum.biolife.com.my/d/67067-indexeunvietsub
https://shiqikhontol.hashnode.dev/indexeunvietsub
https://start.me/w/yO6Yn2
https://matters.town/a/lur5b76xvzyj
https://demo.hedgedoc.org/s/v40EOpJ5J
https://www.bitsdujour.com/profiles/keOkEm
https://plaza.rakuten.co.jp/harrykur05/diary/202405230001/
https://rift.curseforge.com/paste/0daa0629
https://diendannhansu.com/threads/indexeunvietsub.440015/
https://www.kooapp.com/koo/guest_OUCF40/16580b3f-1de5-44af-bf59-f84748ac9919
https://forumketoan.com/threads/indexeunvietsub.22271/
https://pastelink.net/gcph7i2m
http://www.shadowville.com/board/general-discussions/indexeunvietsub#p605852
https://pastelink.net/pmbscyln
https://demo.evolutionscript.com/forum/topic/2358-indexvietsub
https://herbalmeds-forum.biolife.com.my/d/67110-indexvietsub
http://www.shadowville.com/board/general-discussions/indexvietsub#p605853
https://howei.com/forum/discussion/hobbies/indexvietsub
https://atlantak.com/%ec%82%ac%ea%b3%a0%ed%8c%94%ea%b3%a0/?mod=document&pageid=1&uid=20019&execute_uid=20019
https://dev.bukkit.org/paste/2cdcab2c
https://paste.mozilla.org/K9zNocLs
https://hackmd.io/Lof1aJEaSiuDh97vl0zwWA
https://bitbin.it/oJzAsB1h/
https://binshare.net/vtGRkcQz5Gz6hLcNHZn8]
https://notes.io/wjZGL
https://paste.ee/p/UZ2Dp#fMyr5JtthRu016uWQydR9TI_F9v24mxc
https://paste.azago.in/zKQNXSjcJV
https://posteezy.com/imdbehpastelink
https://ideone.com/7KcvOu
https://paste.ec/paste/JIhE3Iba#9Wf0APuPnxVvzsjnQc6FJAKQmD-iv1rSr2+6Do0UO8v
https://paiza.io/projects/GB-cn_ZhkLLNab90YG4Uow
https://howei.com/forum/discussion/hiking/bhdf67
https://demo.evolutionscript.com/forum/topic/2407-dffaf
https://portaly.cc/latmat7vietsub
https://portaly.cc/therounduppunishmentvietsub
https://portaly.cc/xemphimplanetoftheapes
https://feedspace.io/v/onHp6JN
https://live.remo.co/e/xem-phim-mai-2024-truyen-phat-tr/register
https://testimonial.to/xem-phim-%E2%96%B7-mai-2024-full-4k-hd-vietsub-thuy%E1%BA%BFt-minh/all
https://bento.me/macadamia1otpkucom
https://bento.me/mariamashreythomasenenrgysolutioncom
https://bento.me/justrelax28dieselautosolutioncom
https://bento.me/bfhntyjtrjdmicroeconomicstextbookcom
https://bento.me/vfw9tscumfotocom
https://bento.me/vovapozitivepinopatentcom
https://bento.me/xipinscoredpcom
https://bento.me/retush07g-kiokucom
https://bento.me/droio2003greendikecom
https://bento.me/stephaniegold-coin-starcom
https://bento.me/hellya247gold-coin-starcom
https://bento.me/bessenokboranoracom
https://www.scoop.it/topic/100-by-flnsousa
https://www.scoop.it/topic/100-2024-1080p-hd-by-aminyusu
https://pastelink.net/9349fzqx
https://pastelink.net/ftztme71
https://pastelink.net/d4shreen
https://pastelink.net/37efp3vr
https://pastelink.net/ls08v9nf
https://www.scoop.it/topic/100-2024-1080p-hd-zh
https://www.scoop.it/topic/2024-hd-tw-1080p
https://www.scoop.it/topic/2024-by-madame4783
https://www.scoop.it/topic/2-2024-1080p-by-flakkeizshirt
https://doc.clickup.com/9018260236/d/h/8crferc-538/d4106c7ece2f735
https://doc.clickup.com/9018260236/p/h/8crferc-558/ba4b71012de07e9
https://topmate.io/mumun_maryati/998425
https://topmate.io/esanudamian_suksesboss/998428
https://nets-flix.xyz
https://www.imdb.com/list/ls545940795/
https://m.imdb.com/list/ls545940795/
https://portaly.cc/WeAreEp8Hd
https://www.imdb.com/list/ls545945010/
https://m.imdb.com/list/ls545945010/
https://portaly.cc/BangkokBlossomEp5Thai
https://diendannhansu.com/threads/xem-phim-mai-2024-phim-truc-tuyen-day-du-full-hd-vietsub.438885/
https://www.yeuthucung.com/threads/%E2%96%B7-xem-phim-mai-2024-full-hd-vietsub-thuy%E1%BA%BFt-minh.444941/
https://www.yeuthucung.com/threads/xem-phim-mai-2024-full-hd-vietsub-thuy%E1%BA%BFt-minh-tr%E1%BB%B1c-tuy%E1%BA%BFn.444947/
https://swipestudio.co/forums/discussion/swipestudio/xem-phim-mai-2024-full-hd-vietsub-thuyet-minh-truc-tuyen
https://a.purplepass.com/events/291149—plus-(xem-phim)-mai-2024-%5Evietsub—plus—thuy%E1%BA%BFt-minh-full-%CA%9C-may-19th
https://wandering.flarum.cloud/d/64329-trewsdgs
https://snippet.host/gzwwpk
https://tempaste.com/RNzIXDhAT01
https://forum.instube.com/d/93715-freds
https://click4r.com/posts/g/16872025/cvftgr
https://swipestudio.co/forums/discussion/swipestudio/dfvgt
https://m.imdb.com/list/ls545929249/
https://m.imdb.com/list/ls545929935/
https://m.imdb.com/list/ls545929802/
https://m.imdb.com/list/ls545929860/
https://m.imdb.com/list/ls545928059/
https://shapo.io/wall-of-love/1fa78de1dd
https://shapo.io/wall-of-love/7a96b026e1
https://duyen.vn/forum/topic/8
https://forum.misa.vn/threads/xem-phim-mai-2024-full-4k-hd-vietsub-thuyetminh.71203/
https://forum.misa.vn/threads/xem-phim-mai-2024-phim-truc-tuyen-day-du-full-hd-vietsub-thuyetminh.71209/