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://github.com/Rhys-Ifans/-VER-La-Casa-del-Drag-n-Temporada-2-Cap-tulo-5-2×05-GRATIS-en-Espa-ol-y-Latino
https://github.com/SiyuanHuang95/Livox-Localization/issues/16
https://github.com/github/csharp-test-adapter/issues/19
https://github.com/github/gh-codeql/issues/30
https://lacasadeldragon2x05.mymusicstaff.com/
https://houseofthedragon2x05.mymusicstaff.com/
https://reignofthetargaryens.mymusicstaff.com/
https://myboo.mymusicstaff.com/
https://mybooanong.olvy.co/
https://lahnmahfilmthai.olvy.co/
https://daensapthai.olvy.co/
https://groups.google.com/g/god-with-three-eyes-2024-tw/c/Rseq_SxVc58/m/eOyGQE26AAAJ
https://groups.google.com/g/god-with-three-eyes-2024-uhd-1080p/c/Asmd-PxC7Mw/m/FjTEQ12KAQAJ
https://groups.google.com/g/god-with-three-eyes-4k1080p/c/HZXnz8zQrlU/m/DUfxw-J8AQAJ
https://skfb.ly/oZon6
https://skfb.ly/oZo6Q
https://skfb.ly/oZoo7
https://skfb.ly/oZopE
https://skfb.ly/oZozM
https://skfb.ly/oZoAA
https://www.artstation.com/rifawg3/profile
https://www.artstation.com/watchmovietwisters2024thai3/profile
https://groups.google.com/g/fall-into-the-mortal-world-2024-tw/c/EkMKJGyVMQg/m/ud9O2bnvAgAJ
https://groups.google.com/g/fall-into-the-mortal-world-2024uhd1080p/c/fjGRxpeWhnw/m/cf7aLXM8AgAJ
https://groups.google.com/g/fall-into-the-mortal-world-2024-4k1080p/c/QHiwhBDj12E/m/r72-JTRyAQAJ
https://groups.google.com/g/inside-out-2-tw/c/O7zAxumtMf0/m/QoJGb8vHAAAJ
https://groups.google.com/g/the-chronicles-of-libidoists-tw/c/r1V1KaN4jVQ/m/-5_HMzbQAAAJ
https://groups.google.com/g/the-chronicles-of-libidoists-2024-uhd-1080p/c/rv36Dz_0l0M/m/InCI1zadAQAJ
https://groups.google.com/g/the-chronicles-of-libidoists-4k-1080p/c/Zyxt2vJlgtU/m/YHT2_K3dAgAJ
https://groups.google.com/g/inside-out-2-2024-fullmovie-download-free-720p-1080p-480p-hd/c/X5LdrAk3FWQ/m/sIjzDq9lAgAJ
https://groups.google.com/g/ver-del-revs-2-inside-out-2-2024-online-en-espaol-y-latino/c/HoJhWG4SosM/m/6fg8RbyeAQAJ
https://thechroniclesoflibidoists1.statuspage.io/
https://carmilla.hashnode.dev/2024-4k1080p
https://medium.com/vitaalv811/%E7%A0%B4%E6%B5%AA%E7%94%B7%E5%A5%B3-2024-%E5%AE%8C%E6%95%B4%E7%89%88-4k-1080p-%E5%9C%A8%E7%B7%9A%E5%85%8D%E8%B2%BB-5de9f1873414 https://baskadia.com/post/8dbzu https://linktr.ee/carmilla24 https://rentry.co/Carmillass https://pastelink.net/mncar6c8 https://pastebin.com/L70FDiFG https://paste.firnsy.com/paste/yDF6AAfM02Y https://etextpad.com/qjdjk5scst https://paste.feed-the-beast.com/view/7618f410 https://paiza.io/projects/bl98T6dethx9uonrnDpwZw?language=php https://pastebin.mozilla.org/T7gcipUH https://pastebin.freeswitch.org/view/999e6961 https://paste.toolforge.org/view/07d3ebe3 https://snippet.host/xufnao https://justpaste.it/amezg https://paste.intergen.online/view/14837c09 https://tempel.in/me/pastes/xaJk https://telegra.ph/Carmillas-07-13 https://notes.io/wcM5C https://www.pastery.net/axfjnz/ https://tech.io/snippet/Nz0hcQD http://pastie.org/p/1r8Ko5ek8H8GUjEFpAXyIx https://ideone.com/kvBQIQ https://glot.io/snippets/gy059jjq9f https://glot.io/snippets/gy059phrr5 https://glot.io/snippets/gy05ag02zs https://glot.io/snippets/gy05ap1ly1 https://glot.io/snippets/gy05azd02v https://glot.io/snippets/gy05b97gpk https://glot.io/snippets/gy05bjpexz https://jsitor.com/W4jhTj2Bq https://hackmd.io/Yq6e-ti4RISdyPAKjgDghA/H17w6QeuR
https://ivpaste.com/v/2guV9H2eLQ
https://jsfiddle.net/da2n1j90/
https://onlinegdb.com/1QzMpKBAp
https://bitbin.it/Q5gUXLzi/
https://paste.myconan.net/498954
https://yamcode.com/carmillass
https://paste2.org/6bB9pFmc
https://ctxt.io/2/AACYfABuFg
https://rextester.com/RCTC40678
https://playit4ward-sanantonio.ning.com/profile/Carmillas
https://healingxchange.ning.com/profile/Carmillas
https://about.me/carmillas
http://aldenfamilydentistry.com/UserProfile/tabid/57/userId/838631/Default.aspx
https://www.bitsdujour.com/profiles/BZhXv6
https://muckrack.com/carmillas-as/bio
https://tooter.in/Carmillas/posts/112780281291048568
https://www.tadalive.com/Carmillas
https://heylink.me/rifa701/
https://bio.link/rifawg
https://mez.ink/rifawg
https://wandering.flarum.cloud/d/80255-2024-4k1080p
https://forum.instube.com/d/106239-2024-4k-1080p
https://herbalmeds-forum.biolife.com.my/d/98263-2024-4k1080p
https://abigaile24.diary.ru/
https://forum.woimortal.com/member/27794-abigaile
https://demo.hedgedoc.org/s/b1E-gOZtOR
https://www.forexagone.com/forum/presentation-traders/weather-a-key-factor-influencing-our-daily-activities-127948#225852
https://plaza.rakuten.co.jp/abigaile/diary/202407140000/
https://www.imdb.com/list/ls541806028
https://www.imdb.com/list/ls541806555
https://www.imdb.com/list/ls541802385
https://www.imdb.com/list/ls541802660
https://www.imdb.com/list/ls541802221
https://www.imdb.com/list/ls541802289
https://www.imdb.com/list/ls541802849
https://www.imdb.com/list/ls541802883
https://www.imdb.com/list/ls541804014
https://www.imdb.com/list/ls541804026
https://myboofhd.olvy.co/
https://thecursedlandthai.olvy.co/
https://github.com/github/csharp-test-adapter/issues/18
https://m.imdb.com/list/ls541806612
https://myboothaidubbed.mymusicstaff.com/
https://github.com/hotgotth/House-Of-The-Dragon-SS2-Ep-5-Thai-Dubbed
https://github.com/Matt-Smith-HOD/-Assistir-A-Casa-do-Drag-o-2-Temporada-2-Epis-dios-5-2×05-GRATIS-Em-Portugu-s-HD
https://github.com/Emma-D-Arcy-HOD/-Ver-Online-La-Casa-del-Drag-n-2X05-Temporada-2-Cap-tulo-5-en-Espa-ol-y-Latino
https://github.com/acdbrpt
https://github.com/hoodezs
https://groups.google.com/g/despicable-me-4-tw/c/rePPGtVIIC4/m/Zu58696DAQAJ
https://groups.google.com/g/despicable-me-4-2024-4k1080p-/c/JHXWPeCYyhU/m/8hXF-Sr6AAAJ
https://groups.google.com/g/despicable-me-4-2023-zh/c/4SUljMPHX70/m/ogjJcbRqBAAJ
https://groups.google.com/g/outside-2024-4k1080p/c/uBhqggVvYXo/m/MBIMHAtkAgAJ
https://groups.google.com/g/outside-tw/c/Za0xGqsXny0/m/eavowrdyAAAJ
https://groups.google.com/g/a-place-called-silence-2024-uhd-1080p-zh/c/Q8h1EzoB-88/m/21K4SPsgAQAJ
https://groups.google.com/g/twisters-2024-full-version-tw/c/r4RE3o1PzNM/m/9uZ9qlViAgAJ
https://groups.google.com/g/twisters-2024-4k1080p-zh/c/TUXpump8LLo/m/Reqwtxv-AQAJ
https://groups.google.com/g/twisters-2024-zh/c/xyJ6Y9OvY1M/m/UTfVtzXtAQAJ
https://groups.google.com/g/national-theatre-live-vanya-tw/c/D_5Ja2a6sJE/m/iSrvuAdcAAAJ
https://www.scoop.it/topic/2024-uhd-1080p
https://gitlab.com/-/snippets/3728239
https://gitlab.com/-/snippets/3728242
https://sketchfab.com/twisters-tw
https://skfb.ly/oYX6H
https://skfb.ly/oYX7n
https://skfb.ly/oYXqu
https://skfb.ly/oYXqS
https://skfb.ly/oYXrS
https://skfb.ly/oYX9O
https://skfb.ly/oYXun
https://skfb.ly/oYXux
https://medium.com/reretp300/%E9%87%8D%E5%B1%B1%E4%B9%8B%E5%A4%96-%E7%B7%9A%E4%B8%8A%E7%9C%8B-2024-%E5%AE%8C%E6%95%B4%E7%89%88-f37831a3cd94 https://abigaile.hashnode.dev/2024 https://sco.lt/64ENIe https://baskadia.com/post/8cuid https://rentry.co/Abigaile https://pastelink.net/09iinzg5 https://pastebin.com/SJYVDCrs https://paste.firnsy.com/paste/1RqhBqY0PE5 https://paste.feed-the-beast.com/view/3dbd0443 https://etextpad.com/sbyrwudvdk https://paiza.io/projects/tlXYn2gBSLrg7QlBhvdy0w https://pastebin.mozilla.org/QdfFRLqq https://pastebin.freeswitch.org/view/938ddc98 https://paste.toolforge.org/view/549d4399 https://snippet.host/fifqxh https://justpaste.it/b8dwx https://paste.intergen.online/view/228eff86 https://tempel.in/view/5F7lg0 https://telegra.ph/Abigaile-sff-07-12 https://notes.io/wc618 https://www.pastery.net/gnqnmq/ https://tech.io/snippet/zxDYyE3 https://ideone.com/7rl4hQ https://glot.io/snippets/gxz1c656bo https://glot.io/snippets/gxz1cmgiua https://glot.io/snippets/gxz1d1yjiv https://glot.io/snippets/gxz1dasz5a https://glot.io/snippets/gxz1dlpvjc https://glot.io/snippets/gxz1dtq5ev https://glot.io/snippets/gxz1e0rshq https://jsitor.com/o84AscGztD https://hackmd.io/Yq6e-ti4RISdyPAKjgDghA/rkzr5RAv0
https://ivpaste.com/v/LY26iqbkV8
https://jsfiddle.net/Abigaile/d5s0ygfh/2/
https://onlinegdb.com/qLU04XWgv
https://bitbin.it/TySEromt/
https://paste.myconan.net/498882
https://yamcode.com/abigaile-1
https://paste2.org/IhNz5GpF
https://ctxt.io/2/AAAYP4IWFg
https://rextester.com/AXSYC68216
https://playit4ward-sanantonio.ning.com/profile/Abigaile#
https://healingxchange.ning.com/profiles/blogs/abigailesff
https://about.me/aabigaile
http://aldenfamilydentistry.com/UserProfile/tabid/57/userId/837782/Default.aspx
https://www.bitsdujour.com/profiles/gQbdKe
https://muckrack.com/Abigaile-Sf/bio
https://tooter.in/Abigaile24/posts/112775213987388956
https://heylink.me/rere819
https://bio.link/reretp
https://mez.ink/reretp
https://wandering.flarum.cloud/d/79978-2024
https://forum.instube.com/d/105940-2024
https://herbalmeds-forum.biolife.com.my/d/97656-abigaile-at-getimelcom
https://abigaile24.diary.ru/
https://forum.woimortal.com/forum/community/discussions/37182-weather-a-key-factor-influencing-our-daily-activities
https://demo.hedgedoc.org/s/qekWK1DR0
https://www.tadalive.com/profile-google669193e909401
https://www.forexagone.com/forum/presentation-traders/sadfasgfasgas-127802#225699
https://plaza.rakuten.co.jp/abigaile/diary/202407130000/