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://m.facebook.com/media/set/?set=a.915055986798267
https://m.facebook.com/media/set/?set=a.915056200131579
https://m.facebook.com/media/set/?set=a.915057440131455
https://m.facebook.com/media/set/?set=a.915057806798085
https://m.facebook.com/media/set/?set=a.915058063464726
https://m.facebook.com/media/set/?set=a.915059346797931
https://m.facebook.com/media/set/?set=a.915060866797779
https://m.facebook.com/media/set/?set=a.915061153464417
https://m.facebook.com/media/set/?set=a.915061743464358
https://m.facebook.com/media/set/?set=a.915061936797672
https://m.facebook.com/media/set/?set=a.915065513463981
https://m.facebook.com/media/set/?set=a.915065746797291
https://m.facebook.com/media/set/?set=a.915066346797231
https://m.facebook.com/media/set/?set=a.915066496797216
https://m.facebook.com/media/set/?set=a.915069980130201
https://m.facebook.com/media/set/?set=a.915072553463277
https://m.facebook.com/media/set/?set=a.915072806796585
https://m.facebook.com/media/set/?set=a.915073963463136
https://m.facebook.com/media/set/?set=a.915074323463100
https://m.facebook.com/media/set/?set=a.915075563462976
https://m.facebook.com/media/set/?set=a.915076483462884
https://m.facebook.com/media/set/?set=a.915076710129528
https://m.facebook.com/media/set/?set=a.915078273462705
https://m.facebook.com/media/set/?set=a.915078533462679
https://m.facebook.com/media/set/?set=a.915080003462532
http://moviesunivers.com/
https://taplink.cc/cuevana
https://bio.site/Cuevanaa
https://linktr.ee/aurelz993
https://linkr.bio/vercuevana
https://mez.ink/kostenlos2024
https://heylink.me/queen371/
https://bio.link/sviaadia
https://linksome.me/moviefone
https://linki.ee/momoshasy
https://solo.to/cuevanaa3
https://yamcode.com/cuevana-ver
https://rentry.co/dpmre
https://pastelink.net/dtki87hn
http://pastehere.xyz/oTEQDbu0b/
https://jsitor.com/h—SO9jQCT
https://jsbin.com/webavop/edit?html,output
https://onlinegdb.com/YzgtmAPmH
https://rift.curseforge.com/paste/7b46d32c
https://notes.io/wyhst
https://pasteio.com/x4BZ5WyLq2M4
https://paste.azago.in/4uFpML5bq8
https://tempaste.com/0pJ4XGuIsMQ
https://www.pastery.net/dzqahy/
https://www.pasteonline.net/cuevana-ver
https://pastebin.com/zq5gPZav
https://prod.pastebin.prod.webservices.mozgcp.net/UnW04H4W
https://paste.enginehub.org/91Wpss3N0
https://ctxt.io/2/AAAwnDXSFA
https://ctxt.io/2/AAAwnDXSFA
https://snippet.host/yedpxr
https://glot.io/snippets/gs5qcgryoy
https://bitbin.it/9rNsVfYK/
https://bitbin.it/9rNsVfYK/
https://paste.kodi.tv/nexexuxuru
https://justpaste.me/LUCC
https://ivpaste.com/v/X4B7rRv0Zt
https://sharetext.me/4nykegakxs
https://baccalaureate23.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion2.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion3.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion4.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion5.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion6.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion7.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnews-24.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://breking-news24.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://m.facebook.com/media/set/?set=a.915055986798267
https://m.facebook.com/media/set/?set=a.915056200131579
https://m.facebook.com/media/set/?set=a.915057440131455
https://m.facebook.com/media/set/?set=a.915057806798085
https://m.facebook.com/media/set/?set=a.915058063464726
https://m.facebook.com/media/set/?set=a.915059346797931
https://m.facebook.com/media/set/?set=a.915060866797779
https://m.facebook.com/media/set/?set=a.915061153464417
https://m.facebook.com/media/set/?set=a.915061743464358
https://m.facebook.com/media/set/?set=a.915061936797672
https://m.facebook.com/media/set/?set=a.915065513463981
https://m.facebook.com/media/set/?set=a.915065746797291
https://m.facebook.com/media/set/?set=a.915066346797231
https://m.facebook.com/media/set/?set=a.915066496797216
https://m.facebook.com/media/set/?set=a.915069980130201
https://m.facebook.com/media/set/?set=a.915072553463277
https://m.facebook.com/media/set/?set=a.915072806796585
https://m.facebook.com/media/set/?set=a.915073963463136
https://m.facebook.com/media/set/?set=a.915074323463100
https://m.facebook.com/media/set/?set=a.915075563462976
https://m.facebook.com/media/set/?set=a.915076483462884
https://m.facebook.com/media/set/?set=a.915076710129528
https://m.facebook.com/media/set/?set=a.915078273462705
https://m.facebook.com/media/set/?set=a.915078533462679
https://m.facebook.com/media/set/?set=a.915080003462532
http://moviesunivers.com/
https://taplink.cc/cuevana
https://bio.site/Cuevanaa
https://linktr.ee/aurelz993
https://linkr.bio/vercuevana
https://mez.ink/kostenlos2024
https://heylink.me/queen371/
https://bio.link/sviaadia
https://linksome.me/moviefone
https://linki.ee/momoshasy
https://solo.to/cuevanaa3
https://yamcode.com/cuevana-ver
https://rentry.co/dpmre
https://pastelink.net/dtki87hn
http://pastehere.xyz/oTEQDbu0b/
https://jsitor.com/h—SO9jQCT
https://jsbin.com/webavop/edit?html,output
https://onlinegdb.com/YzgtmAPmH
https://rift.curseforge.com/paste/7b46d32c
https://notes.io/wyhst
https://pasteio.com/x4BZ5WyLq2M4
https://paste.azago.in/4uFpML5bq8
https://tempaste.com/0pJ4XGuIsMQ
https://www.pastery.net/dzqahy/
https://www.pasteonline.net/cuevana-ver
https://pastebin.com/zq5gPZav
https://prod.pastebin.prod.webservices.mozgcp.net/UnW04H4W
https://paste.enginehub.org/91Wpss3N0
https://ctxt.io/2/AAAwnDXSFA
https://ctxt.io/2/AAAwnDXSFA
https://snippet.host/yedpxr
https://glot.io/snippets/gs5qcgryoy
https://bitbin.it/9rNsVfYK/
https://bitbin.it/9rNsVfYK/
https://paste.kodi.tv/nexexuxuru
https://justpaste.me/LUCC
https://ivpaste.com/v/X4B7rRv0Zt
https://sharetext.me/4nykegakxs
https://baccalaureate23.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion2.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion3.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion4.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion5.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion6.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnewsinvestigasion7.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://brekingnews-24.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://breking-news24.blogspot.com/2024/01/hamas-fires-dozens-of-rockets-at-israel.html
https://app.eventcaddy.com/events/assistir-aquaman-2-2023-filme-dublado-em-portugues
https://app.eventcaddy.com/events/assistir-aquaman-2-2023-filme-completo-dublado-online-gratis-em-portugues
https://app.eventcaddy.com/events/assistir-aquaman-2-pt-2023-filme-completo-dublado-online-gratis
https://app.eventcaddy.com/events/assistir-aquaman-2-completo-dublado-e-legendado
https://app.eventcaddy.com/events/baixar-aquaman-2-2023-filme-completo-em-portugues
https://app.eventcaddy.com/events/filmul-miami-bici-2-2024-film-online-subtitrat-in-romana
https://app.eventcaddy.com/events/urmari-i-miami-bici-2-2024-film-online-subtitrat-in-romana-hd-gratis
https://app.eventcaddy.com/events/filmul-miami-bici-2-2024-online-subtitrat-in-romana-sau-dublat
https://app.eventcaddy.com/events/urmari-i-miami-bici-2-2024-filmul-complet-online-gratuit-in-romana
https://app.eventcaddy.com/manager/tournaments/miami-bici-2-film-2024-online-subtitrat-in-romana-hd-gratuit
https://app.eventcaddy.com/events/filmul-tati-part-time-2023-online-subtitrat-in-romana-hd
https://soundcloud.com/aslibarok12/the-iron-claw-2023-fullmovie-free-720p-420p-1080p-1
https://soundcloud.com/aslibarok12/the-iron-claw-2023-fullmovie-online-free-mp4720p1080p
https://soundcloud.com/aslibarok12/the-iron-claw-free-online-mp4-on-fullmovie-on-tv-download
https://soundcloud.com/aslibarok12/watchfull-the-iron-claw-2023-fullmovie-online-on-streamings
https://soundcloud.com/aslibarok12/the-iron-claw-2023-fullmovie-free-online-sub-english
https://soundcloud.com/moviesultrahd/kung-fu-panda-4-2024-fullmovie-free-720p-420p-1080p
https://soundcloud.com/moviesultrahd/watchfull-kung-fu-panda-4-2024-fullmovie-online-on-streamings
https://soundcloud.com/moviesultrahd/kung-fu-panda-4-2024-fullmovie-online-free-mp4720p1080p
https://soundcloud.com/moviesultrahd/kung-fu-panda-4-free-online-mp4-on-fullmovie-on-tv-download
https://soundcloud.com/moviesultrahd/kung-fu-panda-4-2024-fullmovie-free-online-sub-english
https://www.deviantart.com/danteriverohd/art/Yify-Movie-WATCH-GomBurZa-2023-Movies123-1008023577
https://www.deviantart.com/danteriverohd/art/GomBurZa-Free-Online-Mp4-123Movie-ON-TV-DOWNLOD-1008023805
https://www.deviantart.com/danteriverohd/art/WATCH-GomBurZa-2022-Movie-Streaming-AT-HOME-1008024693
https://www.deviantart.com/danteriverohd/art/GomBurZa-Dante-Rivero-2023-Movies-Version-Englis-1008024931
https://www.deviantart.com/danteriverohd/art/GomBurZa-Watch-Movies-Full-HD-1008025279
https://gist.github.com/romanafree4k/ebada455ac929d21266e1fe3ca4e0e93
https://gist.github.com/romanafree4k/a08469e225f5d4abde65105e7e75866f
https://www.deviantart.com/protubeflix/art/Film-RO-Tati-part-time-Filmul-Online-Subtitrat-1008036498
https://www.deviantart.com/protubeflix/art/Tati-part-time-Dublat-Online-Romana-Subtitrat-FILM-1008038387
https://www.deviantart.com/protubeflix/art/Tati-part-time-2023-Film-Online-Subtitrat-RO-1008040189
https://www.deviantart.com/protubeflix/art/Tati-part-time-Filmul-Vezi-subtitrat-In-Limba-1008040554
https://www.deviantart.com/protubeflix/art/VEZI-RO-Tati-part-time-Filmul-Romana-Limba-1008041117
https://github.com/apps/ro-tati-part-time-online-subtitrat
https://github.com/apps/vezi-tati-part-time-in-limba
https://github.com/apps/tati-part-time-romana-in-limba
https://github.com/apps/tati-part-time-filmul-romana-hd
https://github.com/apps/tati-part-time-2024-romanesti
https://github.com/apps/film-tati-part-time-vezi
https://github.com/apps/2024-filmul-tati-part-time
https://github.com/apps/tati-part-time-2024-ro
https://github.com/apps/filmul-tati-part-time
https://tati-part-time-filmul-romana.tumblr.com
https://tati-part-time-film-romana-hd.tumblr.com
https://tatiparttime2024romana.tumblr.com
https://tatiparttimeromanafree.tumblr.com
https://medium.com/@miamibiciromana/backlink-forum-google-seo-ed55196ded94
https://baskadia.com/post/26h38
https://gamma.app/public/Backlink-Forum-Google-SEO-jbih9as5jfap8ig
https://github.com/apps/backlink-forum-google-seo