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.
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https://lookerstudio.google.com/reporting/01499aaf-4eb0-4561-b847-466068bb98c1
https://lookerstudio.google.com/reporting/d4d091c4-6b34-4265-b41b-80e8e432a6ca
https://lookerstudio.google.com/reporting/2a4b29c7-32ad-482d-8df0-1e554c4e82b8
https://lookerstudio.google.com/reporting/a4e37b5e-3925-4653-8ea7-77fa38e67b3d
https://lookerstudio.google.com/reporting/5bd78feb-c4f9-4729-a1f3-291ebf0c12eb
https://lookerstudio.google.com/reporting/95d8e356-6717-48c7-9ff6-b06264e7d179
https://lookerstudio.google.com/reporting/b1e90375-45f6-4955-a928-d4fca8e47c27
https://lookerstudio.google.com/reporting/f1d7f4f0-417f-4a01-8827-5743d6b107a3
https://lookerstudio.google.com/reporting/7b29aed7-a477-442d-aac6-57e3e7046065
https://lookerstudio.google.com/reporting/5d37059c-9629-464b-8e33-0a7074f91776
https://lookerstudio.google.com/reporting/94b73b2d-d816-4c14-9153-95c9bfc26d53
https://lookerstudio.google.com/reporting/b4f27e0f-d40e-46a0-beb3-3bdb86b6a4d1
https://lookerstudio.google.com/reporting/c3be9041-fa7d-46f2-80dd-7f0169ec51d4
https://lookerstudio.google.com/reporting/4d4ed6fd-f685-4ae2-acb9-088067c906b7
https://lookerstudio.google.com/reporting/9049de2b-056c-41db-97bf-75b08ff5ed2d
https://lookerstudio.google.com/reporting/0bd8b861-bd7e-4af2-8005-a5e0b5576889
https://lookerstudio.google.com/reporting/e172c605-c7ca-4544-a3a0-b2a1eb807747
https://lookerstudio.google.com/reporting/1e5e818c-073c-4503-99ce-d8120f1e9e4b
https://lookerstudio.google.com/reporting/b2c9b217-6679-4ebb-9d32-db908ae2c9e9
https://lookerstudio.google.com/reporting/d8abc563-a2a7-4771-b612-7a472f1fc97e
https://lookerstudio.google.com/reporting/080944e4-7e0b-46cb-99fd-cd6095a206cd
https://lookerstudio.google.com/reporting/3ae6f6c3-3ad8-4ff3-beda-28752977810d
https://lookerstudio.google.com/reporting/afd23d9c-a4a1-4a77-bb25-cb1436d5d557
https://lookerstudio.google.com/reporting/69437115-443d-4389-a489-8f941660a646
https://lookerstudio.google.com/reporting/d1ddb000-f050-41cf-98a5-5de9cca90fcb
https://foss.heptapod.net/mercurial/hgview/-/issues/86004
https://foss.heptapod.net/mercurial/hgview/-/issues/86013
https://foss.heptapod.net/mercurial/hgview/-/issues/86037
https://foss.heptapod.net/mercurial/hgview/-/issues/86046
https://foss.heptapod.net/mercurial/hgview/-/issues/86064
https://foss.heptapod.net/mercurial/hgview/-/issues/86117
https://foss.heptapod.net/mercurial/hgview/-/issues/86134
https://foss.heptapod.net/mercurial/hgview/-/issues/86162
https://foss.heptapod.net/mercurial/hgview/-/issues/86176
https://foss.heptapod.net/mercurial/hgview/-/issues/86251
https://www.pastery.net/qfewpc/
https://notes.io/qFLHx
https://rextester.com/KQAWY36840
https://pasteio.com/x1lJiazyz2ZL
https://pastelink.net/ahymc7rj
https://paiza.io/projects/LN08t3ZR-z_pxuyQlU1Yig
https://ide.geeksforgeeks.org/online-php-compiler/8a116c0a-0c20-4269-afdf-e851f8da0472
https://paste.firnsy.com/paste/qpDgiwGPUXV
https://paste.enginehub.org/7xMlgjgUn
https://jsfiddle.net/w0k3mvuo/
https://paste.ee/p/tdZJ0
https://yamcode.com/gangster-vegas