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/youtubefreesubscribersgeneratornolegit
https://trailblazer.me/id/youtubeupdatedfreesubcribersgeneratornoverification
https://trailblazer.me/id/getfreeyoutube10ksubscribersgenerator
https://trailblazer.me/id/youtubefreeunlimited20ksubscribersgeneratornoverify
https://trailblazer.me/id/workingyoutubefreesubscribersgeneratornoverification2023
https://trailblazer.me/id/carrompooldiscsfree1kgemsgenerator
https://trailblazer.me/id/carrompooldiscsupdatedfreegemsgenerator
https://trailblazer.me/id/getcarrompooldiscsfreecoinsgeneratornoverification
https://trailblazer.me/id/carrompooldiscsfreeunlimitedgemsgenerator
https://trailblazer.me/id/workingcarrompooldiscsfreegemsgenerato
https://trailblazer.me/id/brawlstarsfreegemsgeneratornolegit
https://trailblazer.me/id/brawlstarsupdatedfreegemsgeneratornosurvey
https://trailblazer.me/id/getbrawlstarsfreecoinsgeneratornoverification
https://trailblazer.me/id/brawlstarsfreeunlimitedcoinsgeneratornoverification
https://trailblazer.me/id/securebrawlstarsfreegemsgenerator
https://trailblazer.me/id/clashofclansfreegemsgeneratornolegit
https://trailblazer.me/id/clashofclansupdatedfreegemsgenerator
https://trailblazer.me/id/getclashofclansfreegemsgeneratornoverification
https://trailblazer.me/id/clashofclansfreeunlimitedgemsgeneratornoverify2023
https://trailblazer.me/id/clashofclansfrewokingclashgenerator
https://trailblazer.me/id/coinsmasterfreespinsgeneratornohumwnverififcation
https://trailblazer.me/id/coinsmasterupdatedfreespinsgenerator
https://trailblazer.me/id/getcoinsmasterfreecoinsgeneratornohumanverification
https://trailblazer.me/id/coinsmasterfreeunlimitedcoinsgenerator
https://trailblazer.me/id/coinsmasterfreesecurespinsgenerator
https://trailblazer.me/id/minimilitiafreemoneygenerator
https://trailblazer.me/id/minimilitiaupdatedfreemoneygenerator
https://trailblazer.me/id/getminimilitiafreemoneygeneratornoverification
https://trailblazer.me/id/minimilitiafreeunlimitedmoneygenerator
https://trailblazer.me/id/workingminimilitiafreemoneygenerator
https://trailblazer.me/id/pokemongofreepokeballsgeneratornolegit
https://trailblazer.me/id/pokemongoupdatedfreepokeballsgenerator
https://trailblazer.me/id/getpokemongofreepokecoinsgeneratornosurvey2023
https://trailblazer.me/id/pokemongofreeunlimitedpokecoinsgeneratornewtrick
https://trailblazer.me/id/pokemongofree1kpokeballsgenerator
https://trailblazer.me/id/callofdutyfreecreditsgeneratornolegit
https://trailblazer.me/id/callofdutyupdatedfreecreditsgenerator
https://trailblazer.me/id/getcallofdutyfreecpgeneratornohumanverification
https://trailblazer.me/id/callofdutyfreeunlimitedcpgenerator2023
https://trailblazer.me/id/callofdutyfreeworkingcreditsgenerator
https://trailblazer.me/id/gangstervegasfreecashgeneratornoverification
https://trailblazer.me/id/gangstervegasfreeupdatedcashgenerator
https://trailblazer.me/id/getgangstervegasfreediamondsgeneratornoverification
https://trailblazer.me/id/gangstervegasfreeunlimitedcashgenerator
https://trailblazer.me/id/workinggangstervegasfreediamondsgenerator
https://www.pastery.net/uzmxbh/
https://notes.io/qJfXr
https://rextester.com/DKLJ43353
https://pastelink.net/742u1k3t
https://paiza.io/projects/rg8rSZ86thmQYFYNsfVrUw
https://ide.geeksforgeeks.org/online-c-compiler/aaf3c347-c9cd-4455-be9a-24c3a02dc2ba
https://paste.firnsy.com/paste/2C7mpJnc6qb
https://paste.enginehub.org/92fqP8N8K
https://jsfiddle.net/4d06h8c9/
https://paste.ee/p/AL22O
https://yamcode.com/pokemon-go
https://jsitor.com/nTUoiqo_q3
https://rentry.co/n3ov8q
https://wow.curseforge.com/paste/f5f84d34
https://wow.curseforge.com/paste/f5f84d34/raw
https://dev.bukkit.org/paste/748a8c07
https://dev.bukkit.org/paste/748a8c07/raw
https://rift.curseforge.com/paste/23b094bc
https://rift.curseforge.com/paste/23b094bc/raw
https://hastebin.com/share/jitisezagu.bash
http://nopaste.paefchen.net/1952439
https://www.imdb.com/list/ls4106194339/
https://www.imdb.com/list/ls4106192853/
https://www.imdb.com/list/ls4106126562/
https://www.imdb.com/list/ls4106198869/
https://www.imdb.com/list/ls4106143854/
https://www.imdb.com/list/ls4106194338/
https://www.imdb.com/list/ls4106146986/
https://www.imdb.com/list/ls4106162511/
https://www.imdb.com/list/ls4106305670/
https://www.imdb.com/list/ls4106146982/
https://www.imdb.com/list/ls4106124278/
https://www.imdb.com/list/ls4106123585/
https://www.imdb.com/list/ls4106300795/
https://www.imdb.com/list/ls4106131909/
https://www.imdb.com/list/ls4106196291/
https://www.imdb.com/list/ls4106131730/
https://www.imdb.com/list/ls4106198050/
https://www.imdb.com/list/ls4106126471/
https://www.imdb.com/list/ls4106147806/
https://www.imdb.com/list/ls4106147722/
https://www.imdb.com/list/ls4106123274/
https://www.imdb.com/list/ls4106131766/
https://www.imdb.com/list/ls4106131958/
https://www.imdb.com/list/ls4106145241/
https://www.imdb.com/list/ls4106196285/
https://www.imdb.com/list/ls4106143861/
https://www.imdb.com/list/ls4106139759/
https://www.imdb.com/list/ls4106192830/
https://www.imdb.com/list/ls4106131615/
https://www.imdb.com/list/ls4106134083/
One fateful day, my life took an unexpected turn when I received a phone call that would change everything. The voice on the other end claimed to be from my bank, delivering alarming news: my account had been frozen due to suspicious activity. Panic surged through me as I listened, my heart racing at the thought of losing my hard-earned savings. At that moment, I had about 130,000 USD in my bank, equivalent to around 2 BTC. The caller spoke with such authority and urgency that I felt compelled to act immediately. They insisted that the only way to protect my funds was to transfer Bitcoin BTC to them for “safekeeping.” In my fear and confusion, I believed I was making a wise decision to secure my finances.Without fully grasping the implications, I complied and transferred the equivalent of my savings in Bitcoin, convinced I was safeguarding my money. It wasn’t until later that the reality of my situation hit me like a ton of bricks. I had been duped, and the weight of my mistake was unbearable. Shame and disbelief washed over me as I realized how easily I had been manipulated. How could I have let this happen? The feeling of vulnerability was overwhelming, and I was left grappling with the consequences of my actions.I learned about a recovery expert named CHAINTRACE ASSET RECOVERY. Desperate to reclaim what I had lost, I reached out for help. CHAINTRACE ASSET RECOVERY was knowledgeable and reassuring, explaining that there was a chance to trace the Bitcoin I had sent. With their expertise, they tracked the stolen funds to a peer-to-peer (P2P) exchanger based in the United Kingdom. This revelation sparked a glimmer of hope within me, a sense that perhaps justice could be served. CHAINTRACE ASSET RECOVERY collaborated with Action Fraud, the UK’s national reporting center for fraud and cybercrime, to take decisive action against the scammers. Knowing that law enforcement was involved provided me with a sense of relief. The thought that the culprits behind my suffering could be brought to justice was comforting. In an incredible turn of events, CHAINTRACE ASSET RECOVERY successfully recovered all my funds, restoring my faith in the possibility of justice and recovery. WHATSAPP : +1 (581) 256‑1989 WEBSITE: https://chaintraceassetrecovery.com
EMAIL: chaintraceasset@post.com TELEGRAM: https://t.me/CHAINTRACE_ASSET_RECOVERY
https://subscribepage.io/nobody-2-2025-film-complet
https://subscribepage.io/nobody-2-complet-vostfr
https://subscribepage.io/Freaky-Friday-2-Encore-dans-la-peau-de-ma-mere-complet-vostfr
https://subscribepage.io/Freaky-Friday-2-Encore-dans-la-peau-de-ma-mere-2025-film-complet
https://subscribepage.io/Dracula-complet-vostfr
https://subscribepage.io/Dracula-2025-film-complet
https://subscribepage.io/Pris-au-piege-Caught-Stealing-complet-vostfr
https://subscribepage.io/Pris-au-piege-Caught-Stealing-2025-film-complet
https://subscribepage.io/Miroirs-No-3-complet-vostfr
https://subscribepage.io/Miroirs-No-3-2025-film-complet
https://www.passes.com/xemmuado
https://www.passes.com/xemdinhleo
https://www.passes.com/xemsuperman
https://www.passes.com/xemphimshin
https://www.passes.com/xemkevodanh2
https://www.passes.com/xemgiothamau
https://www.passes.com/xemphimxitrum
https://www.passes.com/xemtheconjuring
https://www.passes.com/xemanhemxuongmau
https://www.passes.com/xemtraitunuoiquy
https://www.passes.com/xemlamgiauvoima2
https://www.passes.com/xemtoantridocgia
https://www.passes.com/xemmotnuahoanhao
https://www.passes.com/xemchidaicuongsat
https://www.passes.com/xemhongsungvohinh
https://www.passes.com/phimnhagiatien2025
https://www.passes.com/phimbotubaothu2025
https://www.passes.com/xemtiengonquydi2025
https://www.passes.com/xemngaythusausieukyquai
https://subscribepage.io/demonslayer2025thaisub
https://subscribepage.io/demonslayerkimetsunoyaiba
https://subscribepage.io/kimetsunoyaibathemovieinfinitycastle2025
https://baskadia.com/post/8ksyr
https://pastelink.net/ufnhqlh1
https://reretp.medium.com/why-2025-is-a-golden-year-for-movies-full-review-e810ae385cd7
https://blognewsdaily.hashnode.dev/the-most-talked-about-films-of-2025-you-cant-miss
https://protospielsouth.com/user/79155
https://blognewsdaily.mystrikingly.com/blog/2025-movie-trends-from-futuristic-sci-fi-to-indie-masterpieces
https://minecraftcommand.science/forum/discussions/topics/zaracleo
https://rant.li/qpt38ovz38
https://zaracleo.graphy.com/courses/zaracleo
https://rentry.co/zaracleo
https://imgur.com/a/n1BIPPc
https://participons.mauges-sur-loire.fr/profiles/zaracleo/activity
https://wokwi.com/projects/439907684542759937
https://bio.site/zaracleo
https://herbalmeds-forum.biolife.com.my/d/273837-zaracleo
https://zaracleo.graphy.com/courses/zaracleo
https://forum.thecodingcolosseum.com/topic/83476/zaracleo
https://giare24h.net/topic/zaracleo.html?t=198113
https://muckrack.com/zara-cleo
https://plaza.rakuten.co.jp/abigaile/diary/202508220000/
https://paste.intergen.online/view/bae3d0c3
https://www.socialbookmarkssite.com/user/zaracleo
https://telegra.ph/Zaracleo-08-21
https://www.bitsdujour.com/profiles/HChv6b
https://www.dokkan-battle.fr/forums/users/zaracleo/
https://ioninja.com/forum/user/zara-cleo
https://www.deviantart.com/mikayatensai/journal/Zaracleo-1232661119
https://hackmd.io/@zaracleo/BymWaRNKlg
https://linkr.bio/zaracleo
https://nexusstem.co.uk/community/main-forum/zaracleo/
https://start.me/w/baXm07
https://raindrop.io/zaracleo/zaracleo-59048711
https://multichoicetalentfactory.com/user/75955
https://papaly.com/categories/share?id=2beedf1d59924b56b4a3ec9b5c755670
https://paste.myst.rs/h8wbqjk0
https://about.me/zaracleo
https://wakelet.com/wake/lQK75DPbHvwmob6x9Aa5k
https://portfolium.com.au/joe29bennett4596
https://findaspring.org/members/zaracleo/
https://bento.me/zaracleo
https://www.imdb.com/list/ls4106560313/
https://www.imdb.com/list/ls4106510406/
https://www.imdb.com/list/ls4106510173/
https://www.imdb.com/list/ls4106561665/
https://www.imdb.com/list/ls4106526423/
https://www.imdb.com/list/ls4106556306/
https://www.imdb.com/list/ls4106516241/
https://www.imdb.com/list/ls4106561641/
https://www.imdb.com/list/ls4106566752/
https://www.imdb.com/list/ls4106513965/
https://www.imdb.com/list/ls4106560366/
https://www.imdb.com/list/ls4106547797/
https://www.imdb.com/list/ls4106564897/
https://www.imdb.com/list/ls4106522162/
https://www.imdb.com/list/ls4106563514/
https://www.imdb.com/list/ls4106557705/
https://www.imdb.com/list/ls4106557707/
https://www.imdb.com/list/ls4106522734/
https://www.imdb.com/list/ls4106549668/
https://www.imdb.com/list/ls4106549066/
https://www.imdb.com/list/ls4106560634/
https://www.imdb.com/list/ls4106557710/
https://www.imdb.com/list/ls4106560313/copy/
https://www.imdb.com/list/ls4106510406/copy/
https://www.imdb.com/list/ls4106510173/copy/
https://www.imdb.com/list/ls4106561665/copy/
https://www.imdb.com/list/ls4106526423/copy/
https://www.imdb.com/list/ls4106556306/copy/
https://www.imdb.com/list/ls4106516241/copy/
https://www.imdb.com/list/ls4106561641/copy/
https://www.imdb.com/list/ls4106566752/copy/
https://www.imdb.com/list/ls4106513965/copy/
https://www.imdb.com/list/ls4106560366/copy/
https://www.imdb.com/list/ls4106547797/copy/
https://www.imdb.com/list/ls4106564897/copy/
https://www.imdb.com/list/ls4106522162/copy/
https://www.imdb.com/list/ls4106563514/copy/
https://www.imdb.com/list/ls4106557705/copy/
https://www.imdb.com/list/ls4106557707/copy/
https://www.imdb.com/list/ls4106522734/copy/
https://www.imdb.com/list/ls4106549668/copy/
https://www.imdb.com/list/ls4106549066/copy/
https://www.imdb.com/list/ls4106560634/copy/
https://www.imdb.com/list/ls4106557710/copy/
https://www.imdb.com/es/list/ls4106560313/
https://www.imdb.com/es/list/ls4106510406/
https://www.imdb.com/es/list/ls4106510173/
https://www.imdb.com/es/list/ls4106561665/
https://www.imdb.com/es/list/ls4106526423/
https://www.imdb.com/es/list/ls4106556306/
https://www.imdb.com/es/list/ls4106516241/
https://www.imdb.com/es/list/ls4106561641/
https://www.imdb.com/es/list/ls4106566752/
https://www.imdb.com/es/list/ls4106513965/
https://www.imdb.com/es/list/ls4106560366/
https://www.imdb.com/es/list/ls4106547797/
https://www.imdb.com/es/list/ls4106564897/
https://www.imdb.com/es/list/ls4106522162/
https://www.imdb.com/es/list/ls4106563514/
https://www.imdb.com/es/list/ls4106557705/
https://www.imdb.com/es/list/ls4106557707/
https://www.imdb.com/es/list/ls4106522734/
https://www.imdb.com/es/list/ls4106549668/
https://www.imdb.com/es/list/ls4106549066/
https://www.imdb.com/es/list/ls4106560634/
https://www.imdb.com/es/list/ls4106557710/
https://www.imdb.com/list/ls4106516241/mediaviewer/rm3614620162/
https://www.imdb.com/list/ls4106561641/mediaviewer/rm3614620162/
https://www.imdb.com/list/ls4106566752/mediaviewer/rm3614620162/
https://www.imdb.com/list/ls4106513965/mediaviewer/rm3614620162/
https://www.imdb.com/list/ls4106560366/mediaviewer/rm3614620162/
https://www.imdb.com/list/ls4106547797/mediaviewer/rm3614620162/
https://www.imdb.com/user/ur205406217/
https://www.imdb.com/user/ur205405874/