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://push.fm/fl/daophovapiano
https://push.fm/fl/anmnglau4vietsub
https://push.fm/fl/maivietsubhd
https://github.com/harmona-zmak
https://push.fm/fl/mongvuot
https://push.fm/fl/lahnmahvietsub
https://push.fm/fl/mymilitaryvalentinetap1
https://push.fm/fl/deepnighttheseriesep2thai
https://github.com/harmonyy-gacrutt
https://github.com/harmonyy-marks
https://m.imdb.com/list/ls547371429/
https://m.imdb.com/list/ls547373979/
https://www.ticketleap.events/tickets/lahnmahvietsub/xem-phim-gia-tai-cua-ngoai-2024-full-hd-vietsub-thuyet-minh
https://www.ticketleap.events/tickets/an-mang-lau-4/xem-phim-an-mang-lau-4-2024-full-hd-vietsub-bo-phim-day-du
https://www.ticketleap.events/tickets/my-military-valentine/my-military-valentine-ep-1-1-full-hd
https://www.ticketleap.events/tickets/mymilitaryvalentinetap1/xem-phim-tinh-yeu-hai-chien-tuyen-my-military-valentine-tap-1-thuyet-minh-vietsub
https://m.imdb.com/list/ls547306191/
https://m.imdb.com/list/ls547306229/
https://m.imdb.com/list/ls547302847/
https://demo.hedgedoc.org/s/guUCtYstO
https://herbalmeds-forum.biolife.com.my/d/76045-mayaesyika
https://www.bankier.pl/forum/temat_mariejenkms0219-9-3-gmail-com,66676887.html
https://www.bankier.pl/forum/temat_mariejenkms0219-9-3-gmail-com,66676893.html
https://www.bankier.pl/forum/temat_mariejenkms0219-9-3-gmail-com,66676905.html
https://pastelink.net/gbuq2y28
https://wandering.flarum.cloud/d/68637-hanjmkioas
https://snippet.host/fakpbp
https://swipestudio.co/forums/discussion/general/mnbhyuika
https://tempaste.com/8edmmlJkxme
https://forum.instube.com/d/96738-giselakmna
https://click4r.com/posts/g/17019381/mnakilasa
https://forum.woimortal.com/forum/change-log/11589-linggaap
https://m.imdb.com/list/ls547375399
https://m.imdb.com/list/ls547375539
https://m.imdb.com/list/ls547375983
https://m.imdb.com/list/ls547377076
https://m.imdb.com/list/ls547377582
https://m.imdb.com/list/ls547371454
https://haikyuu.outgrow.us/haikyuuthaisub
https://idees.orange.sn/feedbacks/188797-2024-1080p
https://vayham4ketrungphat.mytrupage.com/
https://hire.win/sfsdsf/xem-phim-vay-ham-4-ke-trung-phat-2024-full-hd-truc-tuyen-vietsub-thuyet-minh
https://github.com/dsdsfvxcerdce
https://www.imdb.com/list/ls547301769
https://www.imdb.com/list/ls547181367
https://www.imdb.com/list/ls547300483
https://m.imdb.com/list/ls547301769
https://m.imdb.com/list/ls547181367
https://m.imdb.com/list/ls547300483
https://github.com/chulak-chileuk-postingan-batur-njir
https://github.com/khampret-postingan-diturutan
https://github.com/Sugan-nu-ang-ayeunamah-atuh-nu-naek/
https://github.com/hese-neang-duit-ge-teu-kaop-naek-anying
https://github.com/kocoran-airr
https://github.com/jaker-paliksa
https://m.imdb.com/list/ls547306191/
https://m.imdb.com/list/ls547306229/
https://m.imdb.com/list/ls547302847/
https://matters.town/a/aatb5y1ap5a9
https://push.fm/fl/b4struocgioyeuvietsub
https://m.imdb.com/list/ls547124235/
https://m.imdb.com/list/ls547128133/
https://m.imdb.com/list/ls547145719/
https://demo.hedgedoc.org/s/MpADFbqwl
https://herbalmeds-forum.biolife.com.my/d/75895-vfghnmjk
https://www.bankier.pl/forum/temat_huskybroyivo-j1-104-googlemail-com,66671957.html
https://pastelink.net/a1fqpawx
https://wandering.flarum.cloud/d/68564-streutriu
https://snippet.host/apzwyt
https://swipestudio.co/forums/discussion/general/stewgsd
https://tempaste.com/pKcjoZNDI4u
https://forum.instube.com/d/96702-saetwega
https://click4r.com/posts/g/17014035/hnmjkioad
https://forum.woimortal.com/forum/change-log/11543-bvfdsawre
https://www.imdb.com/list/ls547301769
https://www.imdb.com/list/ls547181367
https://www.imdb.com/list/ls547300483
https://m.imdb.com/list/ls547301769
https://m.imdb.com/list/ls547181367
https://m.imdb.com/list/ls547300483
https://github.com/chulak-chileuk-postingan-batur-njir
https://github.com/khampret-postingan-diturutan
https://github.com/Sugan-nu-ang-ayeunamah-atuh-nu-naek/
https://github.com/hese-neang-duit-ge-teu-kaop-naek-anying
https://www.partitions-accordeon.com/discussions/TXtvXzmmmmmmmm
https://lifeisfeudal.com/Discussions/question/sfxzzzzzzzvxr
https://lifeisfeudal.com/Discussions/question/kloltloooollll
https://lifeisfeudal.com/Discussions/question/zktzkthyfuiooooo
https://lifeisfeudal.com/Discussions/question/mfgjasffffffvbbb
https://lifeisfeudal.com/Discussions/question/bhbhbhbhbhemaaaaa
https://pastelink.net/8gm795yh
https://matters.town/a/byyxpg6sodcv
https://shiqikhontol.hashnode.dev/bhazinganpisannn
https://medium.com/@yurigheboy25/https-www-imdb-com-list-ls547301769-37a1e65a9708
https://www.forexagone.com/forum/questions-debutants/bhazinganpisannn-121670#219388
https://plaza.rakuten.co.jp/harrykur05/diary/202406060000/
https://www.bankier.pl/forum/temat_hagtr56-gmail-com,66670711.html
https://forumketoan.com/threads/bhazinganpisannn.23459/
https://www.kooapp.com/koo/guest_OUCF40/5693b8ea-2940-4540-a43b-eaf4b821aa53
https://diendannhansu.com/threads/bhazinganpisannn.451857/
https://wandering.flarum.cloud/d/68555-bhazinganpisannn