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://old.bitchute.com/video/eeMAwHqgriBq/
https://old.bitchute.com/video/4QDGa4H0YNbQ/
https://old.bitchute.com/video/oKB6zNPSzr35/
https://old.bitchute.com/video/c9XrAs6YL4Ln/
https://wakelet.com/wake/BT_E53Q1-6vuMcTm8sD6T
https://wakelet.com/wake/vpxPuWJ7mq09h6jd8UXGJ
https://wakelet.com/wake/SwZ7GUgP-5598XMsRYdwm
https://wakelet.com/wake/bdR8JbQO9OaqDfvrsiMem
https://wakelet.com/wake/sI3AE3Xq-HwalVHVrNydf
https://wakelet.com/wake/obE5yoyyOhKLpeukYV1p8
https://wakelet.com/wake/8TL_fBhOEHhCFc4soJ1
https://wakelet.com/wake/CJGXX4cunLUQnelXNNRxG
https://wakelet.com/wake/dnEE9hSNz1eyEs88xsVqS
https://wakelet.com/wake/Q8kXbnTJSSvUc3Z5WARpu
https://wakelet.com/wake/JNg36uK1k5QI28b9FYOxq
https://wakelet.com/wake/5Uf_7tzV63IENa6HWvMyc
https://wakelet.com/wake/h0VHIdey2xXZYlT99FMFc
https://wakelet.com/wake/YjevkpRujTxW1CwXQ45Xg
https://www.hebergementweb.org/threads/index.2412289/
https://rentry.co/ki6oxabi
https://pastelink.net/qseb9ys6
https://foro.ribbon.es/topic/61076/index
https://yamcode.com/aldymeyad07-15
https://forum.daoyidh.com/topic/44673/index
https://paste.toolforge.org/view/2447ac08
https://forum.thecodingcolosseum.com/topic/44017/indexx
https://anonpaste.com/share/2089f8563e
https://mastodon.social/Gaspool/114105891384707902 https://medium.com/pdslh1/indexx-520cffdd5b33
https://profile.hatena.ne.jp/aldymeyad07/profile
https://etextpad.com/bjx9iloyal
https://healingxchange.ning.com/photo/albums/google-index-798
https://hackmd.io/@aldymeyad07/SJlvt0Vjke
https://www.funaroom.com/group/fun-a-roomgurupu/discussion/a6d6e8bb-b879-429a-bb7c-e2d43a08984b
https://justpaste.it/hb633
https://old.bitchute.com/video/7ytQNm9vuIB2/
https://old.bitchute.com/video/00pwVxwS0MK2/
https://old.bitchute.com/video/sDX85JcgTM7G/
https://old.bitchute.com/video/s4jATkEv2RfP/
https://old.bitchute.com/video/hFoFlQUiwJYh/
https://old.bitchute.com/video/vuTqimKhzD26/
https://old.bitchute.com/video/hAnCqA4mS4aj/
https://old.bitchute.com/video/hxVetoK62LT9/
https://old.bitchute.com/video/664Sf5cXaNAM/
https://old.bitchute.com/video/Xz30cOBGk2rH/
https://old.bitchute.com/video/hzzJZbK8niCV/
https://old.bitchute.com/video/CrzXDxXPItE0/
https://old.bitchute.com/video/YXURHSA9H3gT/
https://old.bitchute.com/video/UJB3ZFKAF6r1/
https://old.bitchute.com/video/0vRlcEYyV15p/
https://old.bitchute.com/video/94fHDR8rZRJV/
https://old.bitchute.com/video/Z9HHuRXFd6BY/
https://old.bitchute.com/video/eyzsor2ZdjUa/
https://jsbin.com/ledinakino/edit?html,output
https://jsfiddle.net/wom4r8xk/
https://paiza.io/projects/Hi1wttASszXhG10COPIyOw?language=php
https://snippet.host/ouietm
https://pastebin.com/jAY5Sp2C
https://paste.feed-the-beast.com/view/ef616404
https://paste.vpsfree.cz/TtfDhEPm
https://glot.io/snippets/h568pu6rd1
https://notepad.pw/RkXGx7MrVOEotsC1ZwkR
https://paste.vpsfree.cz/TtfDhEPm
https://paste.enginehub.org/B3QBKeZaK
https://www.pastery.net/svtywc/
https://paste.gd/3qmoidv0
https://paste.laravel.io/439d1330-6332-4877-b5bb-c136fa255347
https://paste.thezomg.com/297474/11140711/
https://paste.chapril.org/?3223306f233450e0#GgCEjtbiRhKH38SrrD6QZHARoAsaTnkEyKZ1m8PQmJDj
https://paste.intergen.online/view/a3dde1f3
https://ctxt.io/2/AAB4fY2BFw
https://justpaste.it/7rirn
https://notes.io/wLyLh
https://telegra.ph/shsdhsdh-03-04
https://paste.centos.org/view/91d4adc4
https://anonpaste.com/share/6da7722f79
https://rextester.com/NKEWM42500
https://freepaste.link/h9qrpwgsh2
https://chobaolam.vn/threads/sybdhd.608975/
https://hackmd.io/@movietime/H1SsjpEskl
http://www.limesucks.com/thread/sgsgsg-2/
http://www.fellnasen-service.de/index.php?thread/474963-asgsg/
https://github.com/in-the-lost-lands-2025-gub-dowlod-itt
https://github.com/night-of-the-zoo-2025-gub-dowlod
https://github.com/rule-breakers-2025-gub-dowlod
https://github.com/queen-of-the-ring-2025-gub-dowlod-itt
https://github.com/mickey-17-2025-gub-dowlod-itt
https://github.com/last-breath-2025-gub-dowlod-itt
https://github.com/riff-raff-2025-gub-dowlod
https://github.com/my-dead-friend-zoe-2025-gub-dowlod-itt
https://github.com/the-monkey-2025-gub-dowlod-itt
https://github.com/the-unbreakable-boy-2025-gub-dowlod
https://github.com/the-gorge-2025-gub-dowlod-itt
https://github.com/the-witcher-sirens-2025-gub-dowlod
https://github.com/captainamerica-2025-gub-dowlod
https://github.com/captainamerica-4-2025-gub-dowlod
https://github.com/my-fault-london-2025-gub-dowlod
https://github.com/ne-zha-2-2025-gub-dowlod-itt
Genuine BTC Recovery Expert// Rewallet Shield Recovery
In my trading investment plan I lost £78,000 to a fake Crypto investment broker who I discovered on Instagram. I had invested £49,000,after I saw the profits accumulating I ended up investing more in the scheme.I became suspicious after I tried making my withdrawals which failed, on consulting the scheme, they claimed was as a result of Brexit. I made the reports to my bank with no help. Luckily I came across A cryptocurrency article Claiming of How a family Recovered their retirement funds through Rewallet shield Coin Recovery. I Immediately reached out to the expert through Rewallet shield Coin Recovery I explained my case and the expert started working on my case. Guess what? Rewallet shield Coin Recovery was able to recover all my lost Cryptocurrency within 48hrs.Get your Lost Bitcoin recovered by Rewallet shield Coin Recovery.
Contact Info; rewalletshieldcoinrecovery@aol.com WhatsApp +17573321885