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.krop.com/mondamsangtai/
https://www.krop.com/tee-yod-full-thaisub/
https://www.krop.com/the-undertaker-fullstorythai/
https://www.krop.com/middlemans-love-ep2/
https://hix.ai/d/clp2066ts00slmzbivurl5y7e
https://hix.ai/d/clp20ljaz0009mzuf4j7wvxif
https://gamma.app/public/-Ep-1-HD—y7ue00qzy2v5cn1
https://gamma.app/public/-2023-FULLHD—hburg56m54ztxpn
https://gamma.app/public/-2023-1080p-1zyx8vpyq7adjdx
https://gamma.app/public/HD-The-Undertaker-HD-1080p-bvew1mkpa0g2fr8
https://www.zola.com/wedding/mon-dam-sang-tai-thaisub
https://www.zola.com/wedding/not-friends-full-hd-thai
https://www.zola.com/wedding/ngao-ruk-luang-jai-ep5
https://www.zola.com/wedding/tricky-in-love-ep6
https://www.zola.com/wedding/middlemans-love-ep2
https://gamma.app/public/-EP9-FULLHD—lxu958h415toz83
https://gamma.app/public/-2023-HD-uzrhhltpr36z5dw
https://thaidrama-ngao-ruk-luang-jai-ep6.unicornplatform.page/
https://series-middlemans-love-ep2-full-hd.unicornplatform.page/
https://drama-series-faceless-love-ep4-full-thai.unicornplatform.page/
https://gamma.app/public/-EP2-2-THAI-DUBTHE-SERIES-fso0xjz8w93k3l8
https://gamma.app/public/-EP2-FULLHD—ktoyrn19jb2khc3
https://gamma.app/public/-EP2-2-THAI-DUBTHE-SERIES-1e12ckrc6l7gpca
https://gamma.app/public/-EP-2-2-FULLHD—2829ib7697zcggv
https://gamma.app/public/-EP1-1-THAI-DUBTHE-SERIES-927fr2w2tt5khnm
https://gamma.app/public/-EP-1-1-FULLHD—33t1cjcsdyotizq
https://gamma.app/public/-EP1-FULLHD—p2lk1pyljismrbw
https://gamma.app/public/-EP13-13-THAI-DUBTHE-SERIES-di349t504bv1f9j
https://gamma.app/public/-EP-13-13-FULLHD—0cnqshquwgb22lq
https://gamma.app/public/-EP13-13-FULLHD—8wsjk2ga1gz310f
https://gamma.app/public/-EP13-FULLHD—3e6l2iyr8x3jhji
https://gamma.app/public/-EP14-14-THAI-DUBTHE-SERIES-wa2c67t80q1s02r
https://gamma.app/public/-EP-14-14-FULLHD—a9gdmgzmji9ksge
https://gamma.app/public/Perfect-Marriage-Revenge-EP7-7-THAI-DUBTHE-SERIES-709ooy8tn9thmp8
https://gamma.app/public/-Perfect-Marriage-Revenge-EP7-FULLHD—8rw63go6dlth741
https://gamma.app/public/Perfect-Marriage-Revenge-EP8-8-THAI-DUBTHE-SERIES-4lmk4iu0grfkgmi
https://gamma.app/public/-Perfect-Marriage-Revenge-EP8-8-FULLHD—j5cxkwmr26rd2jh
https://gamma.app/public/-EP2-2-THAI-DUBTHE-SERIES-svff7gkdfa8i19f
https://gamma.app/public/-EP2-FULLHD—qnsmk4bpaksl51o
https://app.eventcaddy.com/events/ep-2-2-full-hd
https://app.eventcaddy.com/events/ep-2-2-full-hd-56
https://beyondthestarep2theseriessubthai.unicornplatform.page/
https://gamma.app/public/-EP2-2-THAI-DUB-z76bbu8boo1ji2q
https://gamma.app/public/-EP-12-12-FULLHD—lo1fld468hqxtjf
https://www.forexagone.com/forum/questions-debutants/laokasea-89991#187442
https://followme.tribe.so/post/sahanajen-6555c23c352462a35ba6ea11
https://forum.contentos.io/topic/465037/dhdhshdz
https://paste.feed-the-beast.com/view/f76da364
https://paste.mozilla.org/soqbEKw7
https://bitbin.it/Ha0N2HPT/
https://glot.io/snippets/gqn40wu16n
https://tempel.in/view/79Zc
https://www.teacherspayteachers.com/Product/-10501608
https://baskadia.com/post/prip
https://baskadia.com/post/pro9
https://baskadia.com/post/prpb
https://baskadia.com/post/prrd
https://baskadia.com/post/prtu
https://www.teacherspayteachers.com/Product/—10522075
https://baskadia.com/post/pse7
https://gamma.app/public/—68yk9lzcmertzo6
https://gamma.app/public/-HD1080p4K-wudsp7012h4nfah
https://gamma.app/public/—dd0hf4ysmsam6gp
https://gamma.app/public/—cb5alq0jeamem6q
https://gamma.app/public/2——cioet8wrfk77cua
https://gamma.app/public/2The-Marvels2023-lmwuj0t5iv0kvlq
https://gamma.app/public/-2023tw-spdrs9sssom0a5p
https://4k.playhdmovie.co
https://4k-watch.playhdmovie.xyz
https://nets-flix.xyz
https://www.zola.com/wedding/ngao-ruk-luang-jai-ep5
https://www.zola.com/wedding/tricky-in-love-ep6
https://www.zola.com/wedding/middlemans-love-ep2
https://www.zola.com/wedding/liar-ep8-thai-series
https://theundertakerfullhd1080p.foliohd.com/
https://gamma.app/public/—-EP2-FULLHD—oaplacg2yjzxplq
https://gamma.app/public/-EP11-11-FULLHD—iwy6yyu55j4n29h
https://gamma.app/public/-EP9-FULLHD—lxu958h415toz83
https://gamma.app/public/-EP4-FULLHD—qf45ahdc7snut28
https://gamma.app/public/-Moon-in-the-Day-EP6-FULLHD—jewfqi3qvqxuexg
https://thaidrama-ngao-ruk-luang-jai-ep6.unicornplatform.page/
https://series-middlemans-love-ep2-full-hd.unicornplatform.page/
https://dramathai-dont-touch-my-gang-ep11.unicornplatform.page/
https://series-thai-liar-ep8-full-hd.unicornplatform.page/
https://drama-series-faceless-love-ep4-full-thai.unicornplatform.page/
https://series-moon-in-the-day-ep6-k-drama.unicornplatform.page/