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/youtubefreesubscribershacktoolnoverification
https://trailblazer.me/id/youtubefreeonlinesubscribersgenerator2023
https://trailblazer.me/id/freeyoutubeunlimitedsubscribersnoverification
https://trailblazer.me/id/howtogetyoutubesubscribersfreenosurvey
https://trailblazer.me/id/youtubesubscribersgenerator2023getfreesubscribers
https://trailblazer.me/id/callofdutymobilefreecreditshacktoolnoverification
https://trailblazer.me/id/callofdutymobilefreeonlinecreditsgenerator2023
https://trailblazer.me/id/callofdutymobilefreecreditscheatsnoverification
https://trailblazer.me/id/callofdutymobilefreeunlimitedcpnoverification
https://trailblazer.me/id/callofdutymobilefreecphackwithoutsurvey
https://trailblazer.me/id/needforspeednolimitsfreecashhacktoolnoverification
https://trailblazer.me/id/needforspeednolimitsfreeunlimitedcashnosurvey
https://trailblazer.me/id/needforspeednolimitsfreecashhackwithoutsurvey
https://trailblazer.me/id/needforspeednolimitsfreeonlinegoldgenerator2023
https://trailblazer.me/id/needforspeednolimitsfreegoldcheatsnoverification
https://trailblazer.me/id/rainbowsixsiegefreer6hacktoolnoverification
https://trailblazer.me/id/rainbowsixsiegefreer6cheatsnoverification
https://trailblazer.me/id/rainbowsixsiegefreeonliner6generator2023
https://trailblazer.me/id/rainbowsixsiegefreeunlimitedr6noverification
https://trailblazer.me/id/rainbowsixsiegefreer6hackwithoutsurvey
https://trailblazer.me/id/disneyheroesbattlemodefreediamondshacktoolnoverification
https://trailblazer.me/id/disneyheroesbattlemodefreeunlimiteddiamondsnoverification
https://trailblazer.me/id/disneyheroesbattlemodefreediamondshackwithoutsurvey
https://trailblazer.me/id/disneyheroesbattlemodefreeonlinecoinsgenerator2023
https://trailblazer.me/id/disneyheroesbattlemodefreecoinscheatsnoverification
https://trailblazer.me/id/mysingingmonsterfreediamondscheatsnosurvey
https://trailblazer.me/id/mysingingmonsterfreeonlinediamondsgenerator2023
https://trailblazer.me/id/mysingingmonsterfreediamondshacktoolnoverification
https://trailblazer.me/id/mysingingmonsterfreediamondshackwithoutsurvey
https://trailblazer.me/id/mysingingmonsterfreeunlimiteddiamondswithoutverification
https://trailblazer.me/id/moviestarplanetfreediamondshacktoolnoverification
https://trailblazer.me/id/moviestarplanetfreediamondscheatsnoverification
https://trailblazer.me/id/moviestarplanetfreeonlinediamondsgenerator2023
https://trailblazer.me/id/moviestarplanetfreecoinshackwithoutsurvey
https://trailblazer.me/id/moviestarplanetfreeunlimitedstarcoinswithoutsurvey
https://codepen.io/Fess-Modd/pen/ExOwGMM
https://glot.io/snippets/gmmtz9f412
https://www.pastery.net/resycc/
https://notes.io/qJqCC
https://rextester.com/KXOJY42305
https://pastelink.net/0cykf9cb
https://paiza.io/projects/JdhJ69Jo58rtsBflabZmrA
https://ide.geeksforgeeks.org/online-c-compiler/71cbb4af-36a9-422e-be80-087dff677487
https://paste.firnsy.com/paste/QdKmcimHnOe
https://paste.enginehub.org/WcjDnmC81
https://jsfiddle.net/a5ygxsvf/
https://paste.ee/p/miyO3
https://jsitor.com/b8K_te-Lv7
https://rentry.co/9ukoz
https://jsbin.com/fuvugureve/edit?html,output
https://hastebin.com/share/pihoxakola.bash
http://nopaste.paefchen.net/1952126
https://controlc.com/7a7bad52
https://wow.curseforge.com/paste/3a8ad68f
https://dev.bukkit.org/paste/e04d4dac
https://rift.curseforge.com/paste/84a06c42
monomaho
https://ctftime.org/team/244237/
https://ctftime.org/team/244238/
https://ctftime.org/team/244239/
https://ctftime.org/team/244240/
https://ctftime.org/team/244241/
https://ctftime.org/team/244242/
https://ctftime.org/team/244243/
https://ctftime.org/team/244244/
https://ctftime.org/team/244245/
https://ctftime.org/team/244246/
https://ctftime.org/team/244247/
https://ctftime.org/team/244248/
https://ctftime.org/team/244249/
https://ctftime.org/team/244250/
https://ctftime.org/team/244251/
https://ctftime.org/team/244252/
https://ctftime.org/team/244253/
https://ctftime.org/team/244254/
https://ctftime.org/team/244255/
https://ctftime.org/team/244256/
maho kosong
https://ctftime.org/team/244279/
https://ctftime.org/team/244280/
https://ctftime.org/team/244281/
https://ctftime.org/team/244282/
https://ctftime.org/team/244285/
https://ctftime.org/team/244286/
https://ctftime.org/team/244287/
https://ctftime.org/team/244288/
https://ctftime.org/team/244289/
https://ctftime.org/team/244290/
https://ctftime.org/team/244291/
https://ctftime.org/team/244292/
https://ctftime.org/team/244293/
https://ctftime.org/team/244294/
https://ctftime.org/team/244296/
https://ctftime.org/team/244297/
https://ctftime.org/team/244298/
https://ctftime.org/team/244299/
https://ctftime.org/team/244301/
https://ctftime.org/team/244302/
mahogistik
https://ctftime.org/team/243875/
https://ctftime.org/team/243877/
https://ctftime.org/team/243878/
https://ctftime.org/team/243879/
https://ctftime.org/team/243880/
https://ctftime.org/team/243883/
https://ctftime.org/team/243884/
https://ctftime.org/team/243886/
https://ctftime.org/team/243887/
https://ctftime.org/team/243889/
https://ctftime.org/team/243890/
https://ctftime.org/team/243891/
https://ctftime.org/team/243894/
https://ctftime.org/team/243895/
https://ctftime.org/team/243896/
https://ctftime.org/team/243897/
https://ctftime.org/team/243898/
https://ctftime.org/team/243899/
https://ctftime.org/team/243900/
https://ctftime.org/team/243901/
mahologram
https://ctftime.org/team/243902/
https://ctftime.org/team/243903/
https://ctftime.org/team/243904/
https://ctftime.org/team/243905/
https://ctftime.org/team/243906/
https://ctftime.org/team/243907/
https://ctftime.org/team/243908/
https://ctftime.org/team/243909/
https://ctftime.org/team/243910/
https://ctftime.org/team/243911/
https://ctftime.org/team/243912/
https://ctftime.org/team/243914/
https://ctftime.org/team/243915/
https://ctftime.org/team/243917/
https://ctftime.org/team/243918/
https://ctftime.org/team/243919/
https://ctftime.org/team/243921/
https://ctftime.org/team/243922/
https://ctftime.org/team/243923/
https://ctftime.org/team/243924/
salelo
https://ctftime.org/team/243955/
https://ctftime.org/team/243958/
https://ctftime.org/team/243959/
https://ctftime.org/team/243960/
https://ctftime.org/team/243961/
https://ctftime.org/team/243962/
https://ctftime.org/team/243963/
https://ctftime.org/team/243965/
https://ctftime.org/team/243969/
https://ctftime.org/team/243970/
https://ctftime.org/team/243971/
https://ctftime.org/team/243972/
https://ctftime.org/team/243973/
https://ctftime.org/team/243974/
https://ctftime.org/team/243975/
https://ctftime.org/team/243978/
https://ctftime.org/team/243983/
https://ctftime.org/team/243984/
https://ctftime.org/team/243985/
https://ctftime.org/team/243987/