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/jetpackjoyridefreecoinsgeneratornohumanverification23
https://trailblazer.me/id/jetpackjoyrideupdatedfreecoinsgenerator
https://trailblazer.me/id/getjetpackjoyridefree5kcoinsgenerator
https://trailblazer.me/id/jetpackjoyridefreeunlimitedcoinsgeneratornoverify2023
https://trailblazer.me/id/jetpackjoyridefreeworkingcoinsgeneratornoverification
https://trailblazer.me/id/nba2k22freevcboostergenerator
https://trailblazer.me/id/nba2k22updatedfreevcgenerator
https://trailblazer.me/id/getnba2k22freevcgenerator23
https://trailblazer.me/id/nba2k22freeunlimitedvcgeneratornohumanverify
https://trailblazer.me/id/workingnba2k22freevcgeneratornoverification
https://trailblazer.me/id/roninthelastsamuraifreegemsgenertornoverification
https://trailblazer.me/id/roninlastsamuraifreeupdatedgemsgenerator
https://trailblazer.me/id/getroninlastsamuraifreegoldgenerator
https://trailblazer.me/id/roninnlastsamuraifreeunlimitedgemsgenerator
https://trailblazer.me/id/workingroninthelastsamuraifreegoldgenerator
https://trailblazer.me/id/warpathfreegoldgeneratornohumanverification
https://trailblazer.me/id/warpathupdatedfreegoldgenerator
https://trailblazer.me/id/getwarpathfreegoldgeneratornohumanverification2023
https://trailblazer.me/id/warpathfreeunlimited5kgoldgeneratornoverification
https://trailblazer.me/id/warpathfreeworkinggoldgenerator
https://trailblazer.me/id/worldoftanksfree2kgoldgenerator
https://trailblazer.me/id/worldoftanksupdatedfreegoldgenerator
https://trailblazer.me/id/getworldoftanksblitzfreegoldgeneratornohumanverify
https://trailblazer.me/id/worldoftanksblitzfreeunlimitedgoldgenerator
https://trailblazer.me/id/worldoftanksfreegoldgeneratornewtrick
https://trailblazer.me/id/animalcrossingpocketcampfreeleafticketsgeneratornolegit
https://trailblazer.me/id/animalcrossingpocketcampupdatedfreeleafticketsgenerator
https://trailblazer.me/id/animalcrossingpocketcampfreebellsgeneratornewtrick
https://trailblazer.me/id/animalcrossingpocketcampfreeunlimited5kbellsgenerator
https://trailblazer.me/id/animalcrossingpocketcampfreeleafticketsgenerator23
https://trailblazer.me/id/arksurvivalevolvedfreeancientambergeneratornohumanverify
https://trailblazer.me/id/arksurvivalevolvedupdatedfreeancientambergenerator
https://trailblazer.me/id/getarksurvivalevolvedfreeprimalpassgeneratornoverification
https://trailblazer.me/id/arksurvivalevolvedfreeunlimitedancientambersgenerator
https://trailblazer.me/id/workingarksurvivalevolvedfreeprimalpassgenerator
https://trailblazer.me/id/basketballstarsfreecashgeneratornewtrick
https://trailblazer.me/id/basketballstarsupdatedfreecashgenerator
https://trailblazer.me/id/getbasketballstarsfree5kgoldgenerator
https://trailblazer.me/id/basketballstarsfreeunlimitedgoldgeneratornoverification
https://trailblazer.me/id/basketballstarsfreecashgeneratornohumanverification
https://trailblazer.me/id/billionairecasinofree5kchipsgenerator
https://trailblazer.me/id/billionairecasinoupdatedfreechipsgeneratornoverification
https://trailblazer.me/id/getabillionairecasinofreecharmsgenerator
https://trailblazer.me/id/billionairecasinofreeunlimitedcharmsgeneratornoverification
https://trailblazer.me/id/billionairecasinofreeworkingchipsgenerator
https://trailblazer.me/id/bingoblitzfreecreditsgeneratornolegit
https://trailblazer.me/id/bingoblitzupdatedfreecreditsgenerator
https://trailblazer.me/id/getbingoblitzfreecoinsgeneratornoverification
https://trailblazer.me/id/bingoblitzfreeunlimitedcoinsgeneratornoverification
https://trailblazer.me/id/bingoblitzfree5kcreditsgeneratornoverification
https://trailblazer.me/id/boardkingsfreegemsgeneratornoverification
https://trailblazer.me/id/boardkingsupdatedfreegemsgenerator
https://trailblazer.me/id/getboardkingsfreegemsgenerator
https://trailblazer.me/id/boardkingsfreeunlimitedgemsgeneratornoverification
https://trailblazer.me/id/boardkingsfreegemsgeneratornohumanverification
https://trailblazer.me/id/darknessrisesfreegoldgeneratornolegit
https://trailblazer.me/id/darknessrisesupdatedfreegoldgenerator
https://trailblazer.me/id/getadarknessrisesfreecoinsgenerator
https://trailblazer.me/id/darknessrisesfreeunlimitedgoldgeneratornosurvey
https://trailblazer.me/id/darknessrisesfreecoinsgeneratornoverification
https://trailblazer.me/id/designhomefreediamondsgeneratornolegit
https://trailblazer.me/id/designhomeupdatedfreediamondsgenerator
https://trailblazer.me/id/getfreedesignhomecashgenerator
https://trailblazer.me/id/designhomefreeunlimitedcashgeneratornoverification
https://trailblazer.me/id/designhomefreediamondsgeneratornosurvey
https://www.pastery.net/wbmhhq/
https://notes.io/qKRWd
https://rextester.com/YOZH34667
https://pastelink.net/ysnvhktb
https://paiza.io/projects/WkeAu1posHrdn767tabZCQ
https://ide.geeksforgeeks.org/online-c-compiler/c1f1e68a-68bd-4ccb-ae24-a7a6bfe07879
https://paste.firnsy.com/paste/W7tdMjeZasR
https://paste.enginehub.org/9Ohiq_laI
https://jsfiddle.net/wkczs7q5/
https://paste.ee/p/GzoK6
https://yamcode.com/kings-1980
https://jsitor.com/g2tCfh24V-
https://rentry.co/p87un
https://wow.curseforge.com/paste/c5fe4e61
https://wow.curseforge.com/paste/c5fe4e61/raw
https://dev.bukkit.org/paste/94f2ae9d
https://dev.bukkit.org/paste/94f2ae9d/raw
https://rift.curseforge.com/paste/94f5c80c
https://rift.curseforge.com/paste/94f5c80c/raw
http://nopaste.paefchen.net/1952014
https://glot.io/snippets/gmlvp74wvt
https://ctftime.org/team/243690
https://shop.interiorstoinspire.com/blogs/how-to/how-to-apply-a-furniture-transfer?comment=130833023200#comments
https://www.communitygaming.io/tournament/assistir-a-casa-do-dragao-temporada-2×8-2-episodios-8-2024
https://www.communitygaming.io/pt-BR/tournament/assistir-house-of-the-dragon-2-temporada-episodio-8-filme-completo
https://www.communitygaming.io/es/tournament/assistir-hd-a-casa-do-dragao-temporada-2×8-2-episodios-8
https://www.communitygaming.io/es/tournament/ver-la-casa-del-dragon-temporada-2-capitulo-8-gratis-en-latino-online
https://www.communitygaming.io/es/tournament/ver-deadpool-y-lobezno-gratis-en-latino-online
https://www.communitygaming.io/kr/tournament/2024-full-hd-1080p-korea
https://www.communitygaming.io/tournament/bg-sub-2024
https://m.facebook.com/events/1014061213522885
https://m.facebook.com/100087012945983/videos/1659156938268223/
https://github.com/github/libbuffer/issues/8
https://www.enablesurvey.com/r/c6q1C73
https://m.facebook.com/events/1221458545936188
https://m.facebook.com/events/990890529487344
https://m.facebook.com/events/485322107786813
https://m.facebook.com/events/1751325222340983
https://m.facebook.com/events/1293801661600407
https://m.facebook.com/events/1334884294178241
https://m.facebook.com/events/474269965529234
https://m.facebook.com/events/1208188423944290
https://m.facebook.com/events/343387232166423
https://m.facebook.com/events/822695299964136
https://rentry.co/Fregos
https://goli.breezio.com/discussion/6666851552659506458
https://juicedmuscle.com/forum/general/general-chat/253085-variantes-de-wolverine
http://ofbiz.116.s1.nabble.com/Variantes-de-Wolverine-tc4783581.html
https://www.lifesshortlivefree.com/community/off-topic/variantes-de-wolverine/
https://chodilinh.com/threads/variantes-de-wolverine.335006/
https://www.yeuthucung.com/threads/variantes-de-wolverine.478659/
https://diendannhansu.com/threads/variantes-de-wolverine.500190/
https://pastelink.net/vw7yf58u
https://pastebin.com/mhjCDe5j
https://paste.firnsy.com/paste/HmD3dPjtimm
https://etextpad.com/y4izscowh0
https://paste.feed-the-beast.com/view/348bcf81
https://paiza.io/projects/oTDN6wrBrodaa1JUM4U1Sw?language=php
https://pastebin.mozilla.org/Hcaosmy0
https://pastebin.freeswitch.org/view/c1c5a549
https://paste.toolforge.org/view/f8b055bb
https://snippet.host/hiwfdi
https://justpaste.it/csqg1
https://paste.intergen.online/view/c1a7c7b2
https://tempel.in/view/TXR
https://telegra.ph/Fregos-08-04
https://notes.io/wbh5V
https://www.pastery.net/esyqvh/
https://tech.io/snippet/jY6viJD
https://ideone.com/xVDbA4
https://glot.io/snippets/gyoc9filj0
https://jsitor.com/2a8EzxmGc1
https://community.hedgedoc.org/t/variantes-de-wolverinesds/1913
https://plaza.rakuten.co.jp/abigaile/diary/202408050000/
https://www.forexagone.com/forum/questions-debutants/variantes-de-wolverine-131544#229582
https://forum.freeflarum.com/d/101892-variantes-de-wolverine
https://foro.ribbon.es/topic/12855/variantes-de-wolverine
https://hackmd.io/@Yq6e-ti4RISdyPAKjgDghA/B1BGifTY0
https://ivpaste.com/v/rDAj5gG7K9
https://jsfiddle.net/Abigaile/eqhc23sb/1/
https://bitbin.it/mAOemq3x/
https://paste.myconan.net/500607
https://forumketoan.com/threads/variantes-de-wolverine.33261/
http://www.wmhelp.cz/html/modules.php?name=Forums&file=viewtopic&p=85412#85412
https://solidice.com/forums/544/topic/variantes-de-wolverine
https://soniamittal110001.mn.co/posts/63753647
https://yamcode.com/variantes-de-wolverine
https://paste2.org/bELK37cN
https://ctxt.io/2/AABYjFUmFg
https://rextester.com/SEMV20888
http://pastie.org/p/3rVjLaSIU2zMAEPapEohI9
https://linksome.me/ariantesdewolverine
https://imgur.com/gallery/variantes-de-wolverine-Y6PItt8
https://playit4ward-sanantonio.ning.com/profiles/blogs/variantes-de-wolverine
https://healingxchange.ning.com/profiles/blogs/variantes-de-wolverine
http://aldenfamilydentistry.com/UserProfile/tabid/57/userId/863408/Default.aspx
https://www.bitsdujour.com/profiles/Qojevn
https://profile.hatena.ne.jp/Fregos/profile
https://tooter.in/MaXXXine/posts/112905444840000295
https://muckrack.com/fregos-r/bio
https://heylink.me/Fregos/
https://www.tadalive.com/forum/thread/48490/variantes-de-wolverine/
https://bio.link/fregos
https://www.khedmeh.com/wall/blogs/post/63836
https://www.khedmeh.com/wall/forum/topic/71849
https://linkr.bio/friskaleonel
https://ecuamusica.com/valdomw/blog/1027/variantes-de-wolverine
https://wandering.flarum.cloud/d/88734-variantes-de-wolverine
https://forum.instube.com/d/114942-variantes-de-wolverine
https://herbalmeds-forum.biolife.com.my/d/112139-variantes-de-wolverine
https://abigaile24.diary.ru/p222084154_variantes-de-wolverine.htm
https://forum.woimortal.com/forum/change-log/45835-variantes-de-wolverine
https://community.hedgedoc.org/t/variantes-de-wolverine/1912
https://community.articulate.com/discussions/building-better-courses/variantes-de-wolverine
https://loginza.copiny.com/question/details/id/866020
https://www.fimfiction.net/blog/1046517/variantes-de-wolverine
https://saphalaafrica.co.za/wp/question/variantes-de-wolverine/
https://hpdcrmportal.dynamics365portals.us/forums/general-discussion/119ccafe-ab52-ef11-b4ad-001dd80afa97
https://wayworld.listbb.ru/viewtopic.php?f=2&t=25106
https://forum.theknightonline.com/threads/variantes-de-wolverine.477199/
https://www.facebook.com/MoviesHdQuality2024
https://www.facebook.com/DecodedTw
https://www.facebook.com/photo/?fbid=122097411860460441&set=a.122097413114460441
https://www.facebook.com/WatchMoviesHD2024
https://www.facebook.com/MoviesHdQuality2024/videos/1803556910171310
https://www.facebook.com/events/2535848886600145
https://www.facebook.com/NewsMovies2024
https://bento.me/decoded-twhk-hd
https://bento.me/decoded-tw
https://bento.me/escape-from-the-21st-century-tw
https://bento.me/inside-out-2-tw
https://factsplat.com/users/f1024f84-2c5a-48b9-9466-0efab11e85e0
https://bento.me/xem-phim-ke-trom-mat-trang-2024-full-hd-vietsub
https://bento.me/xem-phim-rebel-moon-phan-hai-ke-khac-vet-seo-2024-full-hd-vietsub
https://bento.me/xem-phim-vay-ham-tren-khong-2024-full-hd-vietsub
https://bento.me/xem-phim-nhung-manh-ghep-cam-xuc-2-2024-mien-phi-online-vietsub-thuyet-minh
https://bento.me/inside-out-2-nhung-manh-ghep-cam-xuc-2-vietnamese
https://bento.me/xem-phim-stalker-toi-ac-hoan-hao-2024-full-hd-vietsub
https://bento.me/xem-phim-abigail-2024-full-hd-vietsub
https://bento.me/xem-phim-bay-nuot-mang-2024-full-hd-vietsub
https://bento.me/xem-phim-meo-map-mang-10-2024-full-hd-vietsub
https://bento.me/variantes-de-wolverine
https://variantesdewolverine1.statuspage.io/
https://variantes-de-wolverine.hashnode.dev/variantes-de-wolverine
https://medium.com/@cecenetnet100/variantes-de-wolverine-95ec6ca86792
https://baskadia.com/post/8ip9u
https://linktr.ee/variantesdewolverine
https://taplink.cc/variantesdewolverine
https://m.imdb.com/list/ls543959287/mediaviewer/rm1179614465/
https://factsplat.com/users/53254bb6-aa5d-4d0b-8516-abbdeca34c0f
https://form.jotform.com/242164485927061
https://persumi.com/c/persumi/u/rtii4h2oug71/p/jai-son-rak-ep-7
https://www.enablesurvey.com/r/ta68xcq
https://jaisonrakep7.tawk.help/article/jai-son-rak
https://summernightep1.tawk.help/article/summer-night
https://form.jotform.com/242164632383051
https://royrukroybarpep21.tawk.help/article/ep21
https://form.jotform.com/242165360628052
https://battle-of-the-writers-ep2.tawk.help/article/ep2
https://form.jotform.com/242164815374054