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://qrfy.io/p/MEAW3I3eDG
https://qrfy.io/p/iZDxSuc1aR
https://qrfy.io/p/wpKJUxm8x8
https://qrfy.io/p/GabVblPj0f
https://qrfy.io/p/xE5LYp8UB-
https://qrfy.io/p/1t8ylUdN2W
https://qrfy.io/p/2E40YMDHdY
https://qrfy.io/p/de5_k3eUq_
https://qrfy.io/p/IDSrdsURFS
https://scrapbox.io/qtfyioindex05/qrfy.io%2Fp%2FMEAW3I3eDG
https://freepaste.link/public/zxuguscccs
https://paste.centos.org/view/b3bacc34
https://pastelink.net/cjv253n9
https://pastebin.com/2hDrHGcT
https://paste.thezomg.com/286310/38822747/
https://p.ip.fi/H6Z1
https://yamcode.com/qtfyioindex05
https://rentry.co/id4bfruy
https://notes.io/wCL8K
https://paste.ee/p/hKgg5idm
https://tech.io/snippet/NndLG5d
https://jsitor.com/RbUoH_gbfW
https://paste.feed-the-beast.com/view/394a61fc
https://privatebin.net/?ce7ca1c18a18f1f9#9v3X58hvFx6hCGAFXSBhpRXtJFkrK29BcMr6w7HXj2jn
https://glot.io/snippets/h4d06a55m7
medium.com/@yurigheboy25/qtfyioindex05-020a44f30bcc
https://www.festivals.com/qtfyioindex05—90658
https://matters.town/a/epox2gp1h4dp
https://diendannhansu.com/threads/qtfyioindex05.716566/
https://plaza.rakuten.co.jp/harrykur05/diary/202502060000/
https://forumketoan.com/threads/qtfyioindex05.59224/
https://github.com/The-Brutalist-cb01-ita
https://github.com/cb01-The-Brutalist-ita
https://github.com/Presence-cb01-ita
https://github.com/cb01-Presence-ita
https://github.com/Presence-complet-ita
https://github.com/We-Live-in-Time-cb01-ita
https://github.com/cb01-We-Live-in-Time-ita
https://github.com/Colpi-damore-cb01-ita
https://github.com/cb01-Colpi-damore-ita
https://github.com/cb01-Colpi-damore-complet-ita
https://github.com/Fatti-vedere-cb01-ita
https://github.com/cb01-Fatti-vedere-ita
https://github.com/Fatti-vedere-complet-ita
https://qrfy.io/p/UE10n8o65I
https://qrfy.io/p/Yqb9m_gr8z
https://qrfy.io/p/GHT2u6GJzq
https://qrfy.io/p/oMdMB0WR5n
https://qrfy.io/p/oazgCjl4Ns
https://qrfy.io/p/PsEScxL7lF
https://qrfy.io/p/Eqvt7cDwvO
https://qrfy.io/p/SJMH1A2D_W
https://qrfy.io/p/6jT8JKxYGL
https://glot.io/snippets/h4byfqq0zt
https://paste.feed-the-beast.com/view/e5e14d20
https://jsitor.com/RiwvLWvi-3
https://tech.io/snippet/54XcvEC
https://notes.io/wCNGt
https://rentry.co/758rfswt
https://paste.thezomg.com/285886/87406021/
https://pastebin.com/FwLjmgtD
https://pastelink.net/xshyb0f0
https://www.etextpad.com/mzlvmgctd2
https://paste.centos.org/view/6bb3e98f
https://freepaste.link/public/8luh6wnjct
https://scrapbox.io/qtfyi2025/qrfy.io%2Fp%2FUE10n8o65I
https://medium.com/@yurigheboy25/https-qrfy-io-p-ue10n8o65i-9571d7e1ed62
https://www.festivals.com/qtfyioindex—90530
https://community.wongcw.com/posts/972896
https://www.zephyraxis.com/wall/blogs/67135/qtfyioindex
https://matters.town/a/9ljbobbdlcl4
https://diendannhansu.com/threads/qtfyioindex.715939/
https://forumketoan.com/threads/qtfyioindex.59062/
https://web3devcommunity.com/topic/49421/theflioghtxyzzz
https://paste.ee/p/PTbmGa2E
https://jsfiddle.net/hug9ncek/
https://www.wowace.com/paste/1f21a930
https://yamcode.com/dsadfa-717
https://paste2.org/OaA4XNHn
https://pastelink.net/bc1e5rg7
https://glot.io/snippets/h4bu7kwbhl
https://jsbin.com/pigegejuda/edit?html,output
https://paiza.io/projects/fnPfXyPE-ejGOveLiCKm7A?language=php
https://etextpad.com/zsuohrmojm
https://paste.feed-the-beast.com/view/6091a41e
https://paste.centos.org/view/90f9f001
https://lifeisfeudal.com/Discussions/question/ygczzzx
https://foro.ribbon.es/topic/51046/fafsafsa
https://forum.thecodingcolosseum.com/topic/36548/fefhdfdf
https://forum.daoyidh.com/topic/25432/fsfsdgsdgsdg
https://public.flourish.studio/story/2876518/
https://mymediads.com/asfdsfsdfsd/
https://www.bonfire.xyz/khun-phi-jao-kha-ep-6/join
https://moana-2-thaidub.univer.se/
https://www.bonfire.xyz/moana-2-thai-hd/join
https://www.bonfire.xyz/overlord-the-sacred-kingdom-thai/join
https://overlord-the-sacred-kingdom-thai-anime.univer.se/
https://wai-noom2544.univer.se/
https://www.facebook.com/draknuns
https://popl.co/card/e7y3k8mV/1
https://www.bonfire.xyz/wai-noom-2544-thai-1080p/join
https://www.bonfire.xyz/wainoom2544thaifhd/join
https://www.bonfire.xyz/wai-noom-fhd/join
https://www.bonfire.xyz/wai-noom-2544-thai/join
https://www.bonfire.xyz/myboothai/join
https://lifeisfeudal.com/Discussions/question/fteatey5y5
https://raindrop.io/adekabirth/okegas3kg-52157153
https://bootstrapbay.com/user/adrian0920292
https://choitrai.net/threads/usps-tam-thoi-dinh-chi-mot-so-buu-kien-den-tu-trung-quoc-hong-kong.48842/
https://foro.ribbon.es/topic/51064/usps-temporarily-suspends-some-packages-from-china-hong-kong
https://forum.daoyidh.com/topic/25450/tu5uq53u
https://bsky.app/profile/adekarbit.bsky.social/post/3lhfx5khgh223
https://diendannhansu.com/threads/usps-tam-thoi-dinh-chi-mot-so-buu-kien-den-tu-trung-quoc-hong-kong.715606/
https://www.petition2congress.com/ctas/teyt648o875o
https://start.me/w/DGYAb2
https://www.TwosApp.com/67a3089b49719e33e336fe8a
https://pastelink.net/9tq9ldct
https://forumketoan.com/threads/usps-tam-thoi-dinh-chi-mot-so-buu-kien-den-tu-trung-quoc-hong-kong.58969/