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://orcid.org/0009-0007-3630-3467
https://orcid.org/0009-0004-8188-3374
https://orcid.org/0009-0005-5986-4254
https://orcid.org/0009-0004-6257-2183
https://trailblazer.me/id/freefirediamondsgeneratorwithoutverification2023updated
https://trailblazer.me/id/freefirefreeinfinitediamondsnohumanverification
https://trailblazer.me/id/howtogetfreefirefreediamondsnoverification
https://trailblazer.me/id/freefirediamondsgeneratorfullyworkingnosurvey
https://trailblazer.me/id/freefirefreediamondshackwithoutsurvey
https://trailblazer.me/id/freeonlyfansaccountgeneratornohumanverification
https://trailblazer.me/id/onlyfansfreepremiumaccountgeneratorupdated2023
https://trailblazer.me/id/howtogetonlyfansfreepremiumaccountwithoutsurvey
https://trailblazer.me/id/freeonlyfanspremiumaccountupdated2023
https://trailblazer.me/id/onlyfansfreepremiumaccountgeneratornosurveyorverification
https://trailblazer.me/id/freedreamleaguesoccer21gemsgeneratorwithoutverification
https://trailblazer.me/id/dreamleaguesoccer21freegemsgeneratorfullyworkingnosurvey
https://trailblazer.me/id/dreamleaguesoccer21freeinfinitegemsnosurvey
https://trailblazer.me/id/dreamleaguesoccer21coinsgeneratorfullyworksnosurvey
https://trailblazer.me/id/dreamleaguesoccer21freeinfinitecoinsnoverification
https://trailblazer.me/id/playtogetherfreegemsgeneratorwithoutverification2023
https://trailblazer.me/id/playtogetherfreeinfinitegemsnohumansurvey2023
https://trailblazer.me/id/playtogetherfreegemshackwithoutsurvey
https://trailblazer.me/id/playtogetherfreemoneygeneratorfullyworkingnosurvey
https://trailblazer.me/id/playtogetherfreeinfinitemoneynoverification
https://trailblazer.me/id/freesnapchatscoregeneratorwithoutverification
https://trailblazer.me/id/snapchatfreesnapscoreboosternoverification
https://trailblazer.me/id/howtogetsnapchatfreesnapscorewithoutverification
https://trailblazer.me/id/snapchatfreeinfinitesnapscorenoverification
https://trailblazer.me/id/freesnapchatsnapscoregeneratorfullyworkingnosurvey
https://trailblazer.me/id/freespotifypremiumaccountsgeneratorwithoutverification2023
https://trailblazer.me/id/spotifyfreepremiumaccountgeneratorfullyupdatednosurvey
https://trailblazer.me/id/howtogetspotifyfreepremiumaccountwithoutverification
https://trailblazer.me/id/spotifyfreepremiumaccountnoverification
https://trailblazer.me/id/spotifyfreepremiumaccountworkingcodes2023
https://trailblazer.me/id/clashroyalefreegemsgeneratornosurveyorverification2023
https://trailblazer.me/id/clashroyalefreeinfinitegemsnohumanverification
https://trailblazer.me/id/freeclashroyalegemshacknosurvey2023
https://trailblazer.me/id/clashroyalefreegoldgeneratorfullyworkingnosurvey
https://trailblazer.me/id/clashroyalefreeinfinitegoldnoverification
https://trailblazer.me/id/dragoncityfreegemsgeneratorwithoutverification2023
https://trailblazer.me/id/dragoncityfreeinfinitegemsnohumanverification
https://trailblazer.me/id/dragoncityfreegemshacknoverification
https://trailblazer.me/id/dragoncityfreegoldgeneratorfullyworksnosurvey
https://trailblazer.me/id/dragoncityfreeinfinitegoldnoverification
https://trailblazer.me/id/genshinimpactfreeprimogemsgeneratorupdated2023
https://trailblazer.me/id/genshinimpactfreeinfiniteprimogemsnosurvey
https://trailblazer.me/id/genshinimpactfreeprimogemshacknosurvey2023
https://trailblazer.me/id/howtogetgenshinimpactfreeprimogemsnoverification
https://trailblazer.me/id/genshinimpactfreeprimogemsgeneratorfullyworksnoverification
https://trailblazer.me/id/haydayfreediamondsgeneratorwithoutverification2023
https://trailblazer.me/id/haydayfreeinfinitediamondsnoverification
https://trailblazer.me/id/haydayfreediamondshacknohumanverification
https://trailblazer.me/id/haydayfreecoinsgeneratornoverification
https://trailblazer.me/id/haydayfreecoinshacknohumanverification
https://trailblazer.me/id/homescapesfreecoinsgeneratorwithoutverification
https://trailblazer.me/id/homescapesfreeinfinitecoinsnoverification
https://trailblazer.me/id/homescapesfreecoinshacknosurvey2023
https://trailblazer.me/id/howtogethomescapesfreecoinsnoverification
https://trailblazer.me/id/homescapesfreecoinsgeneratorfullyworkingnosurvey
https://trailblazer.me/id/mobilelegendsfreediamondsgeneratorwithoutverification
https://trailblazer.me/id/mobilelegendsfreeinfinitediamondsnosurvey
https://trailblazer.me/id/howtogetmobilelegendsfreediamondsnoverification
https://trailblazer.me/id/mobilelegendsfreediamondshacknosurvey
https://trailblazer.me/id/mobilelegendsfreediamondsgeneratorfullyworksnosurvey
https://trailblazer.me/id/townshipfreecashgeneratorwithoutverification
https://trailblazer.me/id/townshipfreeinfinitecashnohumanverification
https://trailblazer.me/id/howtogettownshipfreecashnoverification
https://trailblazer.me/id/townshipfreecashhacknohumanverification
https://trailblazer.me/id/townshipfreecashgeneratorfullyworksnosurvey
https://codepen.io/Fess-Modd/pen/YzRXqEJ
https://www.pastery.net/tvkzpk/
https://notes.io/qZeZu
https://rextester.com/TUTM51964
https://glot.io/snippets/gls3mes0c2
https://paiza.io/projects/5_8NI2jeqPLrmz8ayHuaLA
https://ide.geeksforgeeks.org/online-c-compiler/064165cd-4bc6-4c4e-a822-fecf14511c1c
https://paste.firnsy.com/paste/VpcHdQzq2A1
https://pasteio.com/xQi1JKiPbF5r
https://pastelink.net/rretma95
https://paste.enginehub.org/AGqSSCicV
https://jsfiddle.net/cxnb0mdv/
https://paste.ee/p/h4saD
https://jsitor.com/o5bnUCreC4i
https://rentry.co/vkx5q
https://hastebin.com/share/azokikurad.bash
http://nopaste.paefchen.net/1949420
https://trailblazer.me/id/spotifyfreepremiumaccountgeneratornosurveyrequired
https://trailblazer.me/id/spotifyfreeupdatedpremiumaccountsgeneratornoverification
https://trailblazer.me/id/gainspotifyfreepremiumaccountsgeneratornoverification
https://trailblazer.me/id/spotifyfreeunlimitedpremiumaccountsgenerator2023
https://trailblazer.me/id/spotifyfreepremiumaccountsgeneratornoverification
https://trailblazer.me/id/clashroyalefreegemsgeneratornohumanverification
https://trailblazer.me/id/clashroyalefreeupdatedgemsgeneratornoverification
https://trailblazer.me/id/getclashroyalefreegemsgeneratornosurvey2023
https://trailblazer.me/id/clashroyalefreeunlimitedgemsgeneratornoverify
https://trailblazer.me/id/clashroyalefreegemsgeneratornoverification2023
https://trailblazer.me/id/csrracing2freecashgeneratornoverify
https://trailblazer.me/id/csrracing2freeupdatedcashgeneratornohumanverify
https://trailblazer.me/id/getcsrracing2freegoldgeneratornoverify
https://trailblazer.me/id/csrracing2freeunlimitedgoldgeneratornoverification
https://trailblazer.me/id/workingcsrracing2freecashgeneratornoverification2023
https://trailblazer.me/id/designhomefreediamondsgeneratornoverify
https://trailblazer.me/id/designhomefreeupdateddiamondsgeneratornoverify
https://trailblazer.me/id/getdesignhomefreediamondsgeneratornosurvey
https://trailblazer.me/id/designhomefreediamondsgeneratornoverification
https://trailblazer.me/id/designhomefreecashgeneratorinstantly
https://trailblazer.me/id/dragoncityfreegemsgeneratornohumanverification
https://trailblazer.me/id/dragoncityfreeupdatedgemsgeneratornosurvey
https://trailblazer.me/id/getdragoncityfreegoldgeneratornoverify
https://trailblazer.me/id/dragoncityfreeunlimitedgoldgeneratornoverification
https://trailblazer.me/id/dragoncityfreegemsgeneratornohumansurvey
https://trailblazer.me/id/empiresandpuzzlesfreegemsgeneratornoverification
https://trailblazer.me/id/empiresandpuzzlesfreeupdatedgemsgeneratornosurvey
https://trailblazer.me/id/getempiresandpuzzlesfreegemsgeneratornoverification
https://trailblazer.me/id/empiresandpuzzlesfreeunlimitedgemsgenerator
https://trailblazer.me/id/empiresandpuzzlesfreegemsgeneratornoverify
https://rextester.com/RPWB82103
https://www.pastery.net/wtckrq/
https://notes.io/qZera
https://pasteio.com/xv4PrSfTFcwY
https://pastelink.net/o5n0mm39
https://paiza.io/projects/9UlWXWMUeO7ndPh_gTnKbg
https://ide.geeksforgeeks.org/online-c-compiler/75fcb770-c102-4026-a404-67a3aad5a614
https://paste.firnsy.com/paste/cBZnlxNwZpQ
https://paste.enginehub.org/2BShwRb-s
https://jsfiddle.net/d3p8a7r2/
https://paste.ee/p/1ttMo
https://yamcode.com/design-466
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237033
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237040
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237048
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237059
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237067
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237073
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237080
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237090
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237098
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237137
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237139
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237145
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237150
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237175
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237180
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237185
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237193
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237198
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237202
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=237207
https://textbin.net/zyi6uy4vwc
https://rentry.co/ku2r8
https://pastelink.net/sbxq9ny3
https://www.deviantart.com/posts
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=60941119&obs=&emal=&st=1&thread_id=
https://www.vingle.net/posts/6030221
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236413
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236417
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236422
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236427
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236429
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236432
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236440
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236446
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236449
https://d2l.msu.edu/d2l/eP/presentations/presentation_preview_popup.d2l?presId=236454
https://textbin.net/trmoku748j
https://rentry.co/zc2qd
https://pastelink.net/rlv1w6d8
https://pastebin.com/z2iDaVqy
https://www.deviantart.com/posts
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=60939577&obs=&emal=&st=1&thread_id=
https://www.vingle.net/posts/6028612