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/dragonballlegendsfreechronocrystalshacktoolnoverification
https://trailblazer.me/id/dragonballlegendsfreeonlinechronocrystalsgenerator2023
https://trailblazer.me/id/dragonballlegendsfreechronocrystalscheatsnoverification
https://trailblazer.me/id/dragonballlegendsfreeunlimitedchronocrystalsnosurvey
https://trailblazer.me/id/dragonballlegendsfreechronocrystalshacknosurvey
https://trailblazer.me/id/epicsevenfreeskystoneshacktoolnoverification
https://trailblazer.me/id/epicsevenfreeskystonescheatsupdatednoverification
https://trailblazer.me/id/epicsevenfreeonlineskystonesgenerator2023
https://trailblazer.me/id/epicsevenfreeskystoneshacknosurvey
https://trailblazer.me/id/epicsevenfreeunlimitedskystonesnoverification
https://trailblazer.me/id/everwingfreecoinshacktoolnoverification
https://trailblazer.me/id/everwingfreeunlimitedcoinsnoverification
https://trailblazer.me/id/everwingfreecoinscheatsupdatednoverification
https://trailblazer.me/id/everwingfreeonlinetrophiesgenerator2023
https://trailblazer.me/id/everwingfreetrophieshacknosurvey2023
https://trailblazer.me/id/evonythekingsreturnfreegemshacktoolnoverification
https://trailblazer.me/id/evonythekingsreturnfreegemscheatsnoverification
https://trailblazer.me/id/evonythekingsreturnfreeonlinegemsgenerator2023
https://trailblazer.me/id/evonythekingsreturnfreegemshacknosurvey
https://trailblazer.me/id/evonythekingsreturnfreeunlimitedgemsnosurvey
https://trailblazer.me/id/farmheroessagafreegoldcheatsnoverification
https://trailblazer.me/id/farmheroessagafreegoldhacktoolnoverification
https://trailblazer.me/id/farmheroessagafreeunlimitedgoldnoverification
https://trailblazer.me/id/farmheroessagafreeliveshacknosurvey
https://trailblazer.me/id/farmheroessagafreeonlinelivesgenerator2023
https://trailblazer.me/id/pokemongofreepokecoinshacknosurvey2023
https://trailblazer.me/id/pokemongofreeonlinepokecoinsgenerator2023
https://trailblazer.me/id/pokemongofreepokecoinshacktoolnoverification
https://trailblazer.me/id/pokemongofreepokecoinscheatsnoverification
https://trailblazer.me/id/pokemongofreeunlimitedpokecoinsnosurvey
https://trailblazer.me/id/soundcloudfreeonlinefollowersgenerator2023
https://trailblazer.me/id/soundcloudfreeunlimitedfollowersnoverification
https://trailblazer.me/id/soundcloudfreefollowershacknosurvey2023
https://trailblazer.me/id/soundcloudfreefollowerscodesupdatednoverification
https://trailblazer.me/id/soundcloudfreefollowershacktoolnoverification
https://trailblazer.me/id/bingopopfreecoinshacktoolnoverification
https://trailblazer.me/id/bingopopfreeonlinecoinsgenerator2023
https://trailblazer.me/id/bingopopfreeunlimitedcoinsnoverification
https://trailblazer.me/id/bingopopfreecherrieshacknosurvey2023
https://trailblazer.me/id/bingopopfreecherriescheatsnoverification
https://trailblazer.me/id/metaquestfreegiftcardgeneratorwithoutverification
https://trailblazer.me/id/metaquestfreegiftcardcodesupdatednoverification
https://trailblazer.me/id/metaquestfreeonlinegiftcardgenerator2023
https://trailblazer.me/id/howtogetmetaquestfreegiftcardwithoutverification
https://trailblazer.me/id/freemetaquestgiftcardcodesgeneratorfullyworksnosurvey
https://trailblazer.me/id/fifa23freeonlinecoinsgeneratornoverification
https://trailblazer.me/id/fifa23freecoinshacktoolnoverification
https://trailblazer.me/id/fifa23freecoinscheatsnoverification
https://trailblazer.me/id/fifa23freeunlimitedcoinsnoverification
https://trailblazer.me/id/fifa23freecoinshacknosurvey2023
https://trailblazer.me/id/assassinscreedvalhallafreeonlinehealthgenerator2023
https://trailblazer.me/id/assassinscreedvalhallafreehealthhacknosurvey
https://trailblazer.me/id/assassinscreedvalhallafreeunlimiteditemsnoverification
https://trailblazer.me/id/assassinscreedvalhallafreeadrenalinehacktoolnoverification
https://trailblazer.me/id/assassinscreedvalhallafreeadrealinecheatsnoverification
https://trailblazer.me/id/forgeofempirefreeonlinegoldgenerator2023
https://trailblazer.me/id/forgeofempirefreeunlimitedgoldnoverification
https://trailblazer.me/id/forgeofempirefreesupplieshacknosurvey2023
https://trailblazer.me/id/forgeofempirefreediamondscheatsnoverification
https://trailblazer.me/id/forgeofempirefreediamondshacktoolnoverification
https://codepen.io/Fess-Modd/pen/dyQZmzZ
https://glot.io/snippets/gmp67pyt06
https://controlc.com/58843d24
https://jsbin.com/janavonowu/edit?html,output
https://www.pastery.net/cnakkf/
https://notes.io/qJapG
https://rextester.com/GJMM22343
https://pastelink.net/fvxt9y2s
https://paiza.io/projects/83nfo6U1Is3Z6bICK69pfg
https://ide.geeksforgeeks.org/online-c-compiler/7e118329-7a11-44b8-9995-be5403ef968d
https://paste.firnsy.com/paste/lpu52tq5l3C
https://paste.enginehub.org/HRknXghEr
https://jsfiddle.net/3cqhs9yx/
https://paste.ee/p/k5zyV
https://jsitor.com/74CwSiIsbQ
https://rentry.co/8pkzu
https://hastebin.com/share/rojakahufu.bash
http://nopaste.paefchen.net/1952379
https://cccv.to/aminecraftthai
https://thestone.graphy.com/courses/The-Stone-2025-HD
https://majortuber.graphy.com/courses/snow-white-thai-fullversion-hd
https://majorgropplex.graphy.com/courses/The-Red-Envelope-HD
https://animeasia.graphy.com/courses/Ne-Zha-2-HD-1080p
https://thairath.graphy.com/courses/Mickey-17
https://cccv.to/mulunakruthaifilm
https://cccv.to/shrinkingteethai
https://cccv.to/gameofsuccessionep4
https://cccv.to/nowitsmyturnep3
https://cinemacineplex.graphy.com/courses/jenny-i-love-you-1080p-HD
https://cineplexmjor.graphy.com/courses/detective-conan-one-eyed-flashback-1080p-HD
https://wachlakon.graphy.com/courses/tomb-watcher-1080p-HD
https://pastelink.net/8tbo66e5
https://multy.me/eV1kZ
https://x.com/BirdsVf/status/1914244295487635494
https://foro.ribbon.es/topic/71323/fstru65eu
https://web3devcommunity.com/topic/69037/arue6ie56ie5
https://bsky.app/profile/spiritcarryon.bsky.social/post/3lmymscdp222j
https://snippet.host/teipad
https://forum.ripper.store/user/cwtuv27fk3
https://forumketoan.com/threads/shstrururt.67263/
https://forum.lexulous.com/user/cwtuv27fk
https://justpaste.it/5dehq
https://matters.town/a/ywryixsln3fr
https://forum.thecodingcolosseum.com/topic/54194/dsfteyrw75eo68
https://www.bitsdujour.com/profiles/yjEjSD
https://bootstrapbay.com/user/Shfstrieri6e56
https://www.passes.com/adekabirth
https://tooter.in/adekabirth/posts/114356822520658742
https://start.me/w/BGmzKj
https://telegra.ph/fhrtutrutr-04-21
https://old.bitchute.com/video/mcQ46VjhMwBt/
https://old.bitchute.com/video/AC5QAnV7u2XF/
https://old.bitchute.com/video/fjo7G3l0rh4A/
https://old.bitchute.com/video/19hy26va9G47/
https://old.bitchute.com/video/9XoPU8cLXjSP/
https://old.bitchute.com/video/oEdINH7ocY3q/
https://onlinegdb.com/1HqxUUeqZ
https://jsbin.com/famiwonijo/edit?html,output
https://paiza.io/projects/3DPMJ8EYu1cqxj0_jRYctA?language=php
https://snippet.host/iiaxro
https://ctxt.io/2/AAB4S5yRFQ
https://rextester.com/PJZCG97788
https://www.onlinegdb.com/1HqxUUeqZ
https://paste.centos.org/view/61b4eee7
https://glot.io/snippets/h6mpkjmver
https://paste.intergen.online/view/a10917f8
https://searchtech.fogbugz.com/default.asp?Suggestions.1.761121.0
https://hackmd.io/@movietime/ry-r_FmJee
https://sharing.clickup.com/9018966855/t/h/86et7azxx/A8LK3V515VOCL4S
https://app.daily.dev/posts/findingnemo-srkwmi4zb
https://foro.ribbon.es/topic/71316/findingnemo
https://forum.thecodingcolosseum.com/topic/54190/findingnemo
https://old.bitchute.com/video/xDtLquSePWoE/
https://old.bitchute.com/video/EITpt4OJqgLa/
https://old.bitchute.com/video/Xacts9t4xqxJ/
https://old.bitchute.com/video/VighfTLTRxbI/
https://old.bitchute.com/video/wIM7xuC0ggk9/
https://old.bitchute.com/video/tej4HVHvfIrV/
https://old.bitchute.com/video/XSf4SKsaJoIe/
https://old.bitchute.com/video/fkWHsb1aBGmr/
https://old.bitchute.com/video/zPxDQkjUzOWh/
https://old.bitchute.com/video/tsZzD1z8JKlF/
https://wokwi.com/projects/428821715683339265
https://searchtech.fogbugz.com/default.asp?Suggestions.1.761088.0
https://jsbin.com/nukedujamu/edit?html,output
https://paiza.io/projects/vCHB4uzZTHSzQSQtcvYdVw?language=php
https://snippet.host/urrcva
https://ctxt.io/2/AAB4SYznEw
https://rextester.com/MYQGYC26117
https://www.onlinegdb.com/cJmTCz8jR
https://paste.centos.org/view/b3c5472d
https://glot.io/snippets/h6mks176kp
https://paste.intergen.online/view/38dc74ef
https://justpaste.it/jmd7q
https://www.pastery.net/sfrenh/
https://telegra.ph/eurbj-rjf-kgflgs-sdhdshd-04-21
https://hackmd.io/@movietime/ry8wgwm1ex
https://sharing.clickup.com/9018966855/t/h/86et78ump/P9YB8885060OWV4
https://app.daily.dev/posts/eyey-h-cpj0kytcb
https://foro.ribbon.es/topic/71257/wyb-yeueu-d
https://forum.thecodingcolosseum.com/topic/54152/eyedfhf
https://old.bitchute.com/video/jwEIGu7lTpF4/
https://old.bitchute.com/video/szeiVuTSPJT9/
https://old.bitchute.com/video/3vpmUOJDRN84/
https://old.bitchute.com/video/YaH8UZSMSNqc/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.761087.0
https://wokwi.com/projects/428821547895398401
https://healingxchange.ning.com/profiles/blogs/isvgx2by
https://forum.thecodingcolosseum.com/topic/54149/isvgx2by
https://foro.ribbon.es/topic/71251/isvgx2by
https://app.daily.dev/posts/isvgx2by-qucztvu44
https://glot.io/snippets/h6mkqn0m3t
https://paiza.io/projects/bTqhcmSB2jchDhV5DgIPFg
https://jsbin.com/solamoliqo/edit?html,output
https://pastebin.com/FHZQr7sU
https://pastelink.net/03ak82wi
https://etextpad.com/ppnf2ocnyr
https://www.wowace.com/paste/9405bf03
https://www.pastery.net/xujcha/
https://paste.centos.org/view/9d854637
https://onlinegdb.com/9hQwxF00p
https://jsbin.com/risamarira/edit?html,css,js,console,output
https://paiza.io/projects/uKSi-_q8Oe4ZgutSI3t7-g
https://www.wowace.com/paste/d1c9d17b
https://updownradar.com/status/Mysedgwick.com
https://old.bitchute.com/video/kIYpNo1ryuhu/
https://old.bitchute.com/video/GbHekJRMiCCs/
https://old.bitchute.com/video/50hni33de75J/
https://old.bitchute.com/video/GHTfflwP8OiG/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.761058.0
https://wokwi.com/projects/428810565379984385
https://healingxchange.ning.com/profiles/blogs/nrxszngr
https://forum.thecodingcolosseum.com/topic/54123/nrxszngr
https://foro.ribbon.es/topic/71195/nrxszngr
https://app.daily.dev/posts/nrxszngr-idheaqfyt
https://glot.io/snippets/h6mfwgaz7k
https://paiza.io/projects/VIyYRmafj_LJOoh1Un8gzw
https://jsbin.com/biyerecoku/edit?html,output
https://pastebin.com/3CvxCcic
https://pastelink.net/4zuu8tp4
https://etextpad.com/hoo2iqz1fs
https://www.wowace.com/paste/90c7c22c
https://www.pastery.net/rjtnjq/
https://paste.centos.org/view/117cd08a
https://onlinegdb.com/mX-FhTWOp
https://jsbin.com/ziqimoyexi/edit?html,css,js,console,output
https://paiza.io/projects/2xJr_G0DyMxNlTDtNUNhzA
https://www.wowace.com/paste/c23ed29a
https://updownradar.com/status/Mysedgwick.com