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
LOOKING FOR AN EFFICIENT CRYPTO HACKER? CONTACT WEB BAILIFF CONTRACTORS
Losing a significant amount of money, especially through fraudulent means, can be devastating emotionally, financially, and psychologically. It’s a story that unfortunately many people can relate to, as the allure of quick profits and the promise of financial security can blind even the most cautious investors. For my husband and I, the journey began with the dream of securing our financial future through cryptocurrency investment. Like many others, we sought out opportunities in this rapidly evolving market, hoping to capitalize on its potential for substantial returns. However, what seemed like a promising venture quickly turned into a nightmare. Entrusting our hard-earned money to a broker who claimed to be affiliated with a reputable forex trading firm, we invested a significant portion of our retirement savings and business funds into what appeared to be a legitimate platform. However, as time passed and we attempted to withdraw our earnings, we encountered a series of obstacles that ultimately revealed the true nature of the situation. The broker, instead of facilitating withdrawals, began requesting additional funds under various pretexts, effectively draining our finances and plunging us into debt. The realization that we had fallen victim to a scam was both shocking and distressing, as we grappled with the devastating consequences of our trust being exploited for personal gain. We came across an article highlighting the services of Web Bailiff Contractor. Desperate for a solution, we did research, seeking reassurance that this company could indeed deliver on its promises of recovery. With cautious optimism, we reached out to Web Bailiff Contractor, providing them with the details of our situation and placing our trust in their expertise. What followed was a whirlwind of emotions as we anxiously awaited news of their progress. Remarkably, within a mere 48 hours, Web Bailiff Contractor not only validated our hopes but exceeded our expectations by successfully recovering every penny that had been stolen from us. Their commitment to thorough investigation and relentless pursuit of justice ensured that my husband and I were not only reunited with our lost funds but also granted a sense of closure and relief. The impact of this turnaround cannot be overstated. From the depths of despair, we emerged with a renewed sense of faith in humanity and a profound gratitude for the individuals who helped us reclaim what was rightfully ours. Our experience serves as a powerful testament to the resilience of the human spirit and the importance of seeking assistance in times of crisis. As we reflect on this chapter of our lives, we are compelled to share our story with others, to serve as a beacon of hope for those who find themselves ensnared in similar predicaments. By spreading awareness of the invaluable services provided by Web Bailiff Contractor, we hope to empower others to take action and reclaim control of their financial destinies. In the end, while the scars of this ordeal may linger, they serve as a reminder of our strength, perseverance, and unwavering determination to overcome adversity. With the support of organizations like Web Bailiff Contractor and the solidarity of a community united in the pursuit of justice, there is hope for a brighter tomorrow, free from the shadows of deceit and exploitation.
https://m.imdb.com/list/ls547967865
https://m.imdb.com/list/ls547961518
https://m.imdb.com/list/ls547963944
https://m.imdb.com/list/ls547966862
https://m.imdb.com/list/ls547962746
https://github.com/mhascrry-xarmn-xlweng-2
https://github.com/Khuhu-khwang-nrk-luy-tx-hi-lok-ca
https://interacty.me/projects/34bd29d1f36ce8d9
https://badboysrideordiethai.app.fungies.io/
https://apps.drimify.com/5SYg3j54/
CONSULT A LICENSED RECOVERY EXPERT-BLISS PARADOX RECOVERY FOR BTC RECOVERY
Don’t let these scammers deceive you, if you have been scammed cryptocurrency by fake investment firm, kindly reach out to Bliss Paradox Recovery for help. They assured me that all the money that was stolen from me can be recovered, which they eventually did recover.
These guys are the best when it comes to bitcoin recovery.
Reach out to them for more details. Email- BLISSPARADOXRECOVERY @ AOL. COM, or Telegram- BLISSPARADOXRECOVERY for quick help.
Other contact details:
WhatsApp +1 3 8 0 2 0 6 9 7 1 2
Signal No. (862)282-3879
Web- https://dev-blissparadoxrecovery.pantheonsite.io
Ignore this if you are not affected.
CONSULT A LICENSED RECOVERY EXPERT-BLISS PARADOX RECOVERY FOR BTC RECOVERY
Don’t let these scammers deceive you, if you have been scammed cryptocurrency by fake investment firm, kindly reach out to Bliss Paradox Recovery for help. They assured me that all the money that was stolen from me can be recovered, which they eventually did recover.
These guys are the best when it comes to bitcoin recovery.
Reach out to them for more details. Email- BLISSPARADOXRECOVERY @ AOL. COM, or Telegram- BLISSPARADOXRECOVERY for quick help.
Other contact details:
WhatsApp +1 3 8 0 2 0 6 9 7 1 2
Signal No. (862)282-3879
Web- https://dev-blissparadoxrecovery.pantheonsite.io
Ignore this if you are not affected.
https://www.imdb.com/list/ls547956886/
https://www.imdb.com/list/ls547952071/
https://www.imdb.com/list/ls547952036/
https://www.imdb.com/list/ls547952025/
https://www.imdb.com/list/ls547952773/
https://www.imdb.com/list/ls547952716/
https://www.imdb.com/list/ls547952744/
https://www.imdb.com/list/ls547952799/
https://www.imdb.com/list/ls547952109/
https://www.imdb.com/list/ls547952170/
https://www.imdb.com/list/ls547958117/
https://www.imdb.com/list/ls547958132/
https://www.imdb.com/list/ls547958126/
https://www.imdb.com/list/ls547958197/
https://www.imdb.com/list/ls547958183/
https://www.imdb.com/list/ls547958302/
https://www.imdb.com/list/ls547958405/
https://www.imdb.com/list/ls547958470/
https://www.imdb.com/list/ls547958417/
https://www.imdb.com/list/ls547958431/
https://www.imdb.com/list/ls547958465/
https://www.imdb.com/list/ls547958422/
https://www.imdb.com/list/ls547975018/
https://www.imdb.com/list/ls547975065/
https://www.imdb.com/list/ls547975022/
https://www.imdb.com/list/ls547975044/
https://www.imdb.com/list/ls547975081/
https://www.imdb.com/list/ls547975500/
https://www.artstation.com/alien-romulus-streaming-ita-in-altadefinizione/profile
https://www.artstation.com/artwork/9EANdW
https://www.artstation.com/cb01-alien-romulus-streaming-ita/profile
https://www.artstation.com/artwork/LRLeYv
https://www.artstation.com/borderlands-streaming-ita-in-altadefinizione/profile
https://www.artstation.com/artwork/m8rzyZ
https://www.artstation.com/cb01-borderlands-streaming-ita/profile
https://www.artstation.com/artwork/zPbDEm
https://www.artstation.com/cattivissimo-me-4-streaming-ita-in-altadefinizione/profile
https://www.artstation.com/artwork/elOJ2P
https://www.artstation.com/cb01-cattivissimo-me-4-streaming-ita/profile
https://www.artstation.com/artwork/rJo9q6
https://www.artstation.com/transformers-one-streaming-ita-in-altadefinizione/profile
https://www.artstation.com/artwork/QXbnA3
https://www.artstation.com/cb01-transformers-one-streaming-ita/profile
https://www.artstation.com/artwork/LRLenr