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://gist.github.com/resdefea/49e900e655b3b12d645c51377d3294d6
https://slashpage.com/wiyan-phaesaya-ep15
https://wiyanhaesayaep15.framer.media/
https://slashpage.com/queen-of-divorce-ep1-2-thai
https://slashpage.com/justice-sung-begins-ep3-4-thai
https://slashpage.com/the-two-sisters-ep-8-9-thai
https://slashpage.com/nana-tour-with-seventeen-ep5
https://gist.github.com/hakijsa/876342ca8562380f9c7afe8584630af3
https://slashpage.com/tee-yod-hd-thai-imax
https://tee-yodhdthai.framer.media/
https://gist.github.com/jiklopa/940778529346fa9d35064d47073f605a
https://m.facebook.com/media/set/?set=a.1242375513491457
https://herbalmeds-forum.biolife.com.my/d/32071-ftyhjuiokl
https://slashpage.com/chasemax-o55gg
https://baskadia.com/post/2xilz
https://slashpage.com/grdragon-nrq5e
https://slashpage.com/russinh-o9hjt
https://baskadia.com/post/2xj45
https://slashpage.com/asyafil-d5j8x
https://slashpage.com/afana-17suo
https://slashpage.com/assur-qe9vm
https://slashpage.com/judyddd-2rb0k
https://slashpage.com/alexei2turcan-z7944
https://baskadia.com/post/2xkdf
https://www.eventleaf.com/Attendee/Attendee/EventPage?eId=xUm7ze%2FZwwdLftwveASfTA%3D%3D
https://www.eventleaf.com/Attendee/Attendee/EventPage?eId=3ja4WPU29%2F3s%2FCef%2BDU%2FiQ%3D%3D
https://slashpage.com/robincarboni-f797w
https://www.eventleaf.com/Attendee/Attendee/EventPage?eId=S5t7cDvOpIBS19IbGsIXUA%3D%3D
https://baskadia.com/post/2xn5q
https://baskadia.com/post/2xncq
https://www.eventleaf.com/Attendee/Attendee/EventPage?eId=6yLqWK13VkPmJTbFMvtNPw%3D%3D
https://slashpage.com/bnystie2-f8ywk
https://www.eventleaf.com/Attendee/Attendee/EventPage?eId=9%2BIPCv%2B11%2FPEq9zPjzv4LQ%3D%3D
https://www.eventleaf.com/Attendee/Attendee/EventPage?eId=Ua3B4dBeIqdOy4ShqDnaeA%3D%3D
https://nets-flix.xyz
https://www.flickr.com/people/4kings2hd/
https://www.flickr.com/photos/4kings2hd/53495983444/
https://app.decipad.com/n/-4Kings-2-2024-4-2-FHD-1080i%3Arc_3GbTaLXjYD5b1MCSyk
https://app.decipad.com/n/-4-2-2023-4kings-2-HD-1080p-%3AUskLE0Ng-nlgVWyn4wDyN
https://form.dragnsurvey.com/survey/r/bb1bf158
https://gheiant-vops-szaip.yolasite.com/
https://m.facebook.com/media/set/?set=a.1170259917287119
https://slashpage.com/dramamarrymyhusbandep10
https://gist.github.com/kaniasa/7456ae19d622d3e1f91640da1d45296d
https://slashpage.com/marrymyhusbandep10series
https://marrymyhusbandep10.framer.media/
https://m.facebook.com/media/set/?set=a.1170288063950971
https://m.facebook.com/media/set/?set=a.1241533123575696
https://gist.github.com/akilers/fe82caa91173029cef093e7f6fbdd8ca
https://ashopforkillersep5.framer.wiki/
https://m.facebook.com/media/set/?set=a.1241551993573809
https://slashpage.com/2024-4king2hdvthai
https://slashpage.com/4kings2hdvthai
https://gist.github.com/salindri/b54721b95bb3e35c31c18a32453c61d1
https://gist.github.com/salindri/983901b0abfa1b18d6420d83e01276c8
https://hdkings2thai.framer.media/
https://herbalmeds-forum.biolife.com.my/d/31873-gerftyui
https://community.oppo.com/thread/1519675399036993542
https://community.oppo.com/thread/1519713362169036800
https://community.oppo.com/thread/1519718676662583296
https://ko.marrymyhusbandep10.talenteria.online/
https://series.ashopforkillerep5ep6.talenteria.online/
https://marrymyhusbandep10.discut.io/p/chiiriisekaahlii-saamiikhnniiaecchkfriiaiheth-marry-my-husband-chabaithy-ep-10-t-nthii-10-phaakyaithy-etmeruue-ngfrii-thukt-n-38ejdskdm4uj
https://ashopforkillersep56.discut.io/p/duu-mrdkraannakkhaa-a-shop-for-killers-chabaithy-t-nthii-ep-5-6-chiiriisekaahlii-etm-eruue-ngfrii-thukt-n-cq60gghvney3
https://form.dragnsurvey.com/survey/r/06a0e860
https://form.dragnsurvey.com/survey/r/2761bec3
https://app.decipad.com/n/-2024-Tee-Yod-UHD%3AHkJFLgyHb8HAjGdlK3Ke6
https://gist.github.com/fretyua/03b61df0c882babd1b1c9480d3e22ac0
https://gist.github.com/manfresa/452fe167dd2559cde922e636fb0b6bb3
https://gist.github.com/manfresa/333ee2dc25511105474a5a53c22796c0
https://gist.github.com/manfresa/7ed379f8a416e4b71fdef6276f2dce74
https://gist.github.com/adefty/ed8052203ffc7fde47ff58e3a6f56d44
https://myloveinthecountrysideep6-7.framer.media/
https://gist.github.com/adefty/7fc3513fd8f35b416ddc832c9fb0f83d
https://slashpage.com/a-shop-for-killers-ep5-6-thai
https://slashpage.com/a-shop-for-killers-ep5-hd
https://slashpage.com/myloveinthecountryside-ep7-8
https://slashpage.com/myloveinthecountryside-ep7-8th
https://slashpage.com/our-love-triangle-ep1
https://ourlovetriangleep1.framer.wiki/
https://slashpage.com/couple-palace-ep1
https://www.flickr.com/people/4kings2hd/
https://www.flickr.com/photos/4kings2hd/53495983444/
https://trioub-laof-plancy.yolasite.com/
https://app.decipad.com/n/-4Kings-2-2024-4-2-FHD-1080i%3Arc_3GbTaLXjYD5b1MCSyk
https://app.decipad.com/n/-4-2-2023-4kings-2-HD-1080p-%3AUskLE0Ng-nlgVWyn4wDyN
https://www.flickr.com/people/marrymyhusbandep9/
https://www.flickr.com/photos/marrymyhusbandep9/53494927995/
https://about.me/MarryMyHusbandep9
https://herbalmeds-forum.biolife.com.my/d/31831-gerftyu