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://old.bitchute.com/video/vot0rc16a3h0/
https://old.bitchute.com/video/m7mYfF1JYMbG/
https://old.bitchute.com/video/g3noqbtabJPa/
https://old.bitchute.com/video/89XGrF77IWpT/
https://old.bitchute.com/video/E77UCUUj3jlx/
https://old.bitchute.com/video/iYUGpnTnQy1C/
https://wokwi.com/projects/431044402244545537
https://searchtech.fogbugz.com/default.asp?Suggestions.1.775618.0
https://jsbin.com/fubeniroki/edit?html,output
https://paiza.io/projects/foS9iUEYjjRDO1PgjbIqog?language=php
https://snippet.host/xoenay
https://ctxt.io/2/AAB43Wq4FQ
https://rextester.com/XXAW86200
https://app.daily.dev/posts/sh4d0wf0rc3-tjtkfazet
https://imgur.com/gallery/sh4d0wf0rc3-a0kZ2JQ
https://hackmd.io/@zoannamizert/HybT837Zle
https://old.bitchute.com/video/MNBFs56qwAw4/
https://old.bitchute.com/video/h7XKApF1pROY/
https://old.bitchute.com/video/jQchYEMrfvZT/
https://old.bitchute.com/video/ob4BJYh3FNDO/
https://old.bitchute.com/video/AZds5KVLcjKZ/
https://old.bitchute.com/video/J73fhyGuZ754/
https://wokwi.com/projects/431041571415143425
https://searchtech.fogbugz.com/default.asp?Suggestions.1.775589.0
https://jsbin.com/sihedacoti/edit?html,output
https://paiza.io/projects/9jVEMACwRGDVjMf7m6lFxA?language=php
https://snippet.host/eeuyze
https://ctxt.io/2/AAB4PoqpEw
https://rextester.com/QETBK2389
https://app.daily.dev/posts/dogmanfilm-ft5cdvfkj
https://hackmd.io/@zoannamizert/rkkAhjXZlx
https://old.bitchute.com/video/nGqmf0LDuxkK/
https://old.bitchute.com/video/N89EZAPk512g/
https://old.bitchute.com/video/CHNqfRP3gLRe/
https://old.bitchute.com/video/uxxS1cFolRc1/
https://old.bitchute.com/video/43kVT04DSoB5/
https://old.bitchute.com/video/ww5F9h2zunDP/
https://old.bitchute.com/video/Nqg4GttFuQIp/
https://old.bitchute.com/video/Nw8attxAvlY8/
https://old.bitchute.com/video/B9UcbAEIn1YD/
https://wokwi.com/projects/431035333710239745
https://searchtech.fogbugz.com/default.asp?Suggestions.1.775528.0
https://jsbin.com/nukisuhuru/edit?html,output
https://paiza.io/projects/g4l4Fc1tBXuqrmUBQ15_Qg?language=php
https://snippet.host/mgmkmh
https://ctxt.io/2/AAB40_QtFw
https://rextester.com/UFSHU38129
https://app.daily.dev/posts/sinners-wa7yl4ayg
https://imgur.com/gallery/sinners-d9GiIQz
https://challonge.com/duhlmao
https://hackmd.io/@zoannamizert/ryvFrcXbel
https://www.facebook.com/Virile.Forge.Male.Enhancement.US
https://www.facebook.com/groups/virile.forge.male.enhancement.us
https://www.facebook.com/events/2084014432100781/
https://www.facebook.com/Virile.Forge.Male.Enhancement.2025/
https://www.facebook.com/groups/virile.forge.male.enhancement.2025
https://www.facebook.com/events/666944632635882/
https://knowt.com/note/12955c4a-0d09-463a-9aa3-4e666fff8f66/Virile-Forge-Male-Enhancement-Review-Is-
https://knowt.com/note/c65de3c9-8206-466c-9ff3-e226e986c98d/Virile-Forge-Male-Enhancement-Official
https://knowt.com/note/9d7a6245-0aeb-4729-905f-8d1808576ee9/Virile-Forge-Male-Enhancement-Uncoverin
https://knowt.com/note/20012727-c87d-43e1-9088-384674c2cf34/Virile-Forge-Male-Enhancement-Reviews-C
https://knowt.com/note/5eae9072-205e-4e80-a038-4e227f08d19c/Virile-Forge-Male-Enhancement-Review-My
https://nas.io/virileforgemaleenhancement/challenges/virile-forge-male-enhancement-reviews-cost-scam-exposed
https://nas.io/virileforgemaleenhancement/challenges/virile-forge-male-enhancement-mens-health
https://nas.io/virileforgemaleenhancement/challenges/virile-forge-male-enhancement-benefits-and-experience
https://nas.io/virileforgemaleenhancement/challenges/virile-forge-male-enhancement-official-website
https://nas.io/virileforgemaleenhancement/challenges/virile-forge-male-enhancement-experience-the-ultimate-male-upgrade-dont-wait
https://eventprime.co/o/VirileForgeMaleEnhancement
https://eventprime.co/o/VirileForgeMaleEnhancementusa
https://www.commudle.com/labs/virile-forge-male-enhancement-reviews-cost-scam-exposed
https://www.commudle.com/labs/virile-forge-male-enhancement-review-my-honest-opinion-and-results
https://www.commudle.com/labs/virile-forge-male-enhancement-reviews-2025-does-it-work
https://virile-forge-male-enhancement-us.mywebselfsite.net/
https://www.facebook.com/Kick.Start.Male.Performance.Gummies.2025
https://www.facebook.com/Iron.Booster.Male.Enhancement.US/
https://www.facebook.com/Iron.Booster.Male.Enhancement.official/
https://www.facebook.com/Ember.Ghee.Male.Enhancement.US
https://www.facebook.com/Ember.Ghee.Male.Enhancement.Free
https://www.skool.com/index-institution/virile-forge-male-enhancement-reviews-cost-scam-exposed
https://www.facebook.com/Bioxcell.Male.Enhancement.2025/
https://www.facebook.com/groups/bioxcell.male.enhancement.2025
https://www.facebook.com/events/1414491946544998/
https://www.facebook.com/US.Bioxcell.Male.Enhancement
https://www.facebook.com/groups/bioxcell.male.enhancement.usa.2025
https://www.facebook.com/events/698532622546856/
https://nas.io/bioxcell-male-enhancement-11/challenges/bioxcell-male-enhancement-official-website
https://nas.io/bioxcell-male-enhancement-11/challenges/bioxcell-male-enhancement-special-offer
https://nas.io/bioxcell-male-enhancement-11/challenges/bioxcell-male-enhancement-uses-side-effects-and-more
https://nas.io/bioxcell-male-enhancement-11/challenges/bioxcell-male-enhancement-real-benefits-or-side-effects-special-offer
https://knowt.com/note/6018abde-ee0a-43cb-badb-e35fc6ac044f/Bioxcell-Male-Enhancement
https://knowt.com/note/59587183-e023-4b16-93e3-b788e9415dba/Bioxcell-Male-Enhancement-Uses-Side-Eff
https://knowt.com/note/63d83373-afde-40ae-982b-79cb601d9062/Bioxcell-Male-Enhancement-Real-Benefits-
https://cccv.to/knockoutep1thai
https://cccv.to/dearhongrangep1_11thai
https://netflikzonadrama.graphy.com/courses/dearhongrangep1-11
https://dearhongrang.graphy.com/courses/dear-hongrang-ep1-11-netflix
https://billibillizonadrama.graphy.com/courses/resident-playbook-ep12
https://residentplaybookep11thai.graphy.com/courses/resident-playbook-ep11
https://knockoutdramazona.graphy.com/courses/knock-out-ep1-uncut
https://jazztheracingfhd.graphy.com/courses/jazz-the-racing-fhd
https://x.com/BirdsVf/status/1923039933775614314
https://www.bitsdujour.com/profiles/oR4Dz9
https://web3devcommunity.com/topic/79293/shetue5yu5u
https://bsky.app/profile/adekarbit.bsky.social/post/3lp7tzbfkbk2q
https://snippet.host/zsdwjh
https://justpaste.it/8tsss
https://tooter.in/adekabirth/posts/114512613453767906
https://multy.me/Yr4Dw
https://pastelink.net/t6npyrj5
https://forumketoan.com/threads/dsahereryt4.69677/
https://telegra.ph/dsaerhewy5-05-15
https://start.me/w/n9YPBb
https://forum.lexulous.com/user/adeka-births
https://matters.town/a/lrttfrx1m3ja
https://forum.thecodingcolosseum.com/topic/59872/sfhaetjerje