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/tmntmutantmadnessfreegemshacktoolnoverification
https://trailblazer.me/id/tmntmutantmadnessfreeonlinegemsgenerator2023
https://trailblazer.me/id/tmntmutantmadnessfreegemscheatsnoverification
https://trailblazer.me/id/tmntmutantmadnessfreeunlimitedgemsnosurvey
https://trailblazer.me/id/tmntmutantmadnessfreegemshacknosurvey
https://trailblazer.me/id/wildscapesfreediamondshacktoolnoverification
https://trailblazer.me/id/wildscapesfreeonlinediamondsgenerator2023
https://trailblazer.me/id/wildscapesfreeunlimiteddiamondsnoverification
https://trailblazer.me/id/wildscapesfreediamondscheatsnoverification
https://trailblazer.me/id/wldscapesfreediamondshacknosurvey2023
https://trailblazer.me/id/kingdomsofheckfirefreegoldcheatsnoverification
https://trailblazer.me/id/kingdomsofheckfirefreeonlinegoldgenerator2023
https://trailblazer.me/id/kingdomsofheckfirefreegoldhacktoolnoverification
https://trailblazer.me/id/kingdomsofheckfirefreeunlimitedgoldnosurvey
https://trailblazer.me/id/kingdomsofheckfirefreegoldhacknosurvey
https://trailblazer.me/id/carxdriftracingfreeonlinecoinsgenerator2023
https://trailblazer.me/id/carxdirftracingfreecoinshacktoolnoverification
https://trailblazer.me/id/carxdriftracingfreeunlimitedcoinsnosurvey
https://trailblazer.me/id/carxdriftracingfreecoinshacknosurvey
https://trailblazer.me/id/cardriftracingfreecoinscheatsupdatednoverification
https://trailblazer.me/id/frontierjusticefreegoldhacktoolnoverification
https://trailblazer.me/id/frontierjusticefreeonlinegoldgenerator2023
https://trailblazer.me/id/frontierjusticefreegoldcheatsnoverification
https://trailblazer.me/id/frontierjusticefreegoldhacknosurvey2023
https://trailblazer.me/id/frontierjusticefreeunlimitedgoldnoverification
https://trailblazer.me/id/eraofcelestialsfreerubyhacktoolnoverification
https://trailblazer.me/id/eraofcelestialsfreeonlinerubygenerator2023
https://trailblazer.me/id/eraofcelestialsfreeunlimitedrubynoverification
https://trailblazer.me/id/eraofcelestialsfreerubyhacknosurvey
https://trailblazer.me/id/eraofcelestialsfreerubycheatsnoverification
https://trailblazer.me/id/overdrivecityfreecashhacktoolnoverification
https://trailblazer.me/id/overdrivecityfreeonlinecashgenerator2023
https://trailblazer.me/id/overdrivecityfreecashcheatsnoverification
https://trailblazer.me/id/overdrivecityfreeunlimitedcashnosurvey
https://trailblazer.me/id/overdrivecityfreecashhacknosurvey
https://trailblazer.me/id/wweuniversefreecashcheatsnoverification
https://trailblazer.me/id/wweuniversefreeunlimitedcashnosurvey
https://trailblazer.me/id/wweuniversefreecashhacktoolnoverification
https://trailblazer.me/id/wweuniversefreeonlinecashgenerator2023
https://trailblazer.me/id/wweuniversefreecashhacknosurvey2023
https://trailblazer.me/id/invictuslostsoulfreegemshacktoolnoverification
https://trailblazer.me/id/invictuslostsoulfreeonlinegemsgenerator2023
https://trailblazer.me/id/invictuslostsoulfreegemshacknosurvey2023
https://trailblazer.me/id/invictuslostsoulfreegemscheatsnoverification
https://trailblazer.me/id/invictuslostsoulfreeunlimitedgemsnosurvey
https://trailblazer.me/id/magicmanastrikefreegemshacktoolnoverification
https://trailblazer.me/id/magicmanastrikefreeonlinegemsgenerator2023
https://trailblazer.me/id/magicmanastrikeunlimitedgemsnosurvey2023
https://trailblazer.me/id/magicmanastrikefreegemscheatsnoverification
https://trailblazer.me/id/magicmanastrikefreegemshacknosurvey
https://trailblazer.me/id/steelragerobotcarsfreegemshacknosurvey
https://trailblazer.me/id/steelragerobotcarsfreeonlinegemsgenerator2023
https://trailblazer.me/id/steelragerobotcarsfreegemshacktoolnoverification
https://trailblazer.me/id/steelragerobotcarsfreeunlimitedgemsnosurvey
https://trailblazer.me/id/steelragerobotcarsfreegemscheatsnoverification
https://trailblazer.me/id/finalfantasyxvanewempirefreegoldhacktoolnoverification
https://trailblazer.me/id/finalfantasyxvanewempireonlinegoldgenerator
https://trailblazer.me/id/finalfantasyxvanewempirefreeunlimitedgol2023
https://codepen.io/Alta-Stroman/pen/gOQvwpQ
https://www.pastery.net/skrxys/
https://notes.io/qJmL1
https://rextester.com/DKBA48801
https://pastelink.net/36t6tjll
https://paiza.io/projects/wHgMN1y7mIP-Wy6jIZ2kBw
https://ide.geeksforgeeks.org/online-c-compiler/9050e1ce-8109-4225-b485-abed4129c5ab
https://paste.firnsy.com/paste/edePilEgt1K
https://paste.enginehub.org/Fb4fR4olL
https://jsfiddle.net/n3a2xvsp/
https://paste.ee/p/BBkgY
https://rentry.co/gy32x
https://jsitor.com/le4i3kgX2E
https://jsbin.com/denohodife/edit?html,output
https://glot.io/snippets/gmshatk5zb
http://nopaste.paefchen.net/1952527
https://hastebin.com/share/qodayuqaxu.bash
https://wow.curseforge.com/paste/f40b8850
https://dev.bukkit.org/paste/e0e2d5fa
https://rift.curseforge.com/paste/9a6e9300
https://controlc.com/beee18d4
https://old.bitchute.com/video/g2qCNaaLnjXX/
https://old.bitchute.com/video/ieEqSnhvnXwt/
https://old.bitchute.com/video/A2HuKmIignk8/
https://old.bitchute.com/video/IDzJAzW8lfEV/
https://old.bitchute.com/video/LGjuuF7IpSzC/
https://old.bitchute.com/video/wTOeZqYI0HXG/
https://old.bitchute.com/video/ptHSnxQYzelK/
https://old.bitchute.com/video/YAi75zfuXGm8/
https://old.bitchute.com/video/MkKEq89yzp0Y/
https://old.bitchute.com/video/D0wTWncj8xUH/
https://old.bitchute.com/video/TAsojk6TQY9H/
https://old.bitchute.com/video/oVzAT9rj6h9b/
https://old.bitchute.com/video/gcidLbhZa2Rx/
https://old.bitchute.com/video/tfVzRgEF7N7W/
https://old.bitchute.com/video/weRyeNRCj5ew/
https://old.bitchute.com/video/zE2xCWX1k1mX/
https://old.bitchute.com/video/TlaTYWoqMFnK/
https://old.bitchute.com/video/U2K82dp3rIk8/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.770774.0
https://healingxchange.ning.com/profiles/blogs/ecttkunmyp
https://forum.thecodingcolosseum.com/topic/58006/ecttkunmyp
https://foro.ribbon.es/topic/75057/ecttkunmyp
https://app.daily.dev/posts/ecttkunmyp-0rv7b1cmy
https://hackmd.io/@moviewave/HkHJdFKlxx
https://glot.io/snippets/h753z73u81
https://paiza.io/projects/NyHk4EH4FQ0W6Xqv0P4HCA
https://jsbin.com/bayunacuhi/edit?html,output
https://pastebin.com/z8wdSu3y
https://pastelink.net/98crdr9b
https://etextpad.com/wvpizwaytg
https://www.wowace.com/paste/63cb29dc
https://www.pastery.net/gvbvxf/
https://paste.centos.org/view/e60660b1
https://onlinegdb.com/wTDWV5WFoh
https://freepaste.link/public/r71dq6g5lk
https://soundcloud.com/meriah-leone458/pelisplus-colmillos-del-bayou-2025-online-en-espanol-y-latino
https://soundcloud.com/meriah-leone458/ver-pelicula-colmillos-del-bayou-2025-completa-espanol-y-latino-cuevana-3
https://soundcloud.com/meriah-leone458/colmillos-del-bayou-2025-pelicula-completa
https://soundcloud.com/meriah-leone458/pelisplus-colmillos-del-bayou-pelicula-completa-online-en-espanol
https://soundcloud.com/meriah-leone458/colmillos-del-bayou-pelicula-completa-espanol-latino
https://soundcloud.com/stepanndut4/pelisplus-screamboat-2025-online-en-espanol-y-latino
https://soundcloud.com/stepanndut4/ver-pelicula-screamboat-2025-completa-espanol-y-latino-cuevana-3
https://soundcloud.com/stepanndut4/screamboat-2025-pelicula-completa
https://soundcloud.com/stepanndut4/pelisplus-screamboat-pelicula-completa-online-en-espanol
https://soundcloud.com/stepanndut4/screamboat-pelicula-completa-espanol-latino
https://soundcloud.com/kalimane-959867408/ganzer-film-thunderbolts-stream-hd-filme-deutsch-kostenlos
https://soundcloud.com/kalimane-959867408/stream-thunderbolts-2025-ganzer-film-auf-deutsch-kinox
https://soundcloud.com/kalimane-959867408/kinohd-thunderbolts-2025-ganzer-film-deutsch
https://soundcloud.com/kalimane-959867408/ganzer-film-thunderbolts-2025-stream-hd-filme-deutsch
https://soundcloud.com/kalimane-959867408/ganzer-flim-thunderbolts-stream-deutsch-kinohd
https://soundcloud.com/kalimane-959867408/ganzerfilm-thunderbolts-stream-deutsch-kostenlos-complett
https://soundcloud.com/tealdeer/cb01-malamore-streaming-ita-2025-in-altadefinizione-1080p
https://soundcloud.com/tealdeer/cb01-malamore-streaming-ita-2025-in-altadefinizione-hd
https://soundcloud.com/tealdeer/film-malamore-2025-film-completo-in-italiano-altadefinizione
https://soundcloud.com/tealdeer/altadefinizione-malamore-streaming-ita-completo-cb01
https://soundcloud.com/tealdeer/cb01-malamore-streaming-ita-in-altadefinizione-1080p
https://soundcloud.com/tealdeer/cb01-malamore-2025-streaming-ita-in-alta-definizione
https://m.facebook.com/media/set/?set=a.578795548563040&type=3&rdr
https://m.facebook.com/media/set/?set=a.578798441896084&type=3&rdr
https://m.facebook.com/media/set/?set=a.578800158562579&type=3&rdr
https://wokwi.com/projects/430334929789707265
https://searchtech.fogbugz.com/default.asp?Suggestions.1.770625.0
https://jsbin.com/yisufacazi/edit?html,output
https://paiza.io/projects/kn5IR1pWPGxGUWiCuCVkw?language=php
https://snippet.host/mqcbyj
https://rextester.com/OGPV15745
https://telegra.ph/dhrtfc-05-07
https://ctxt.io/2/AAB4mydjEA
https://old.bitchute.com/video/edUKJXv2E7Lb/
https://old.bitchute.com/video/AqB5BeZ4PTzL/
https://old.bitchute.com/video/UEMIL1eV4lGl/
https://old.bitchute.com/video/qfWbCJFrHDMh/
https://old.bitchute.com/video/pPU8rcDDAZQh/
https://old.bitchute.com/video/dUfr7PTuIrqv/
https://old.bitchute.com/video/u1vrw1XzOKJC/
https://old.bitchute.com/video/VUtsvXgHE9ZK/
https://hackmd.io/@zoannamizert/Bk7flXtgel
https://wokwi.com/projects/430316800713973761
https://searchtech.fogbugz.com/default.asp?Suggestions.1.770433.0
https://paiza.io/projects/Y0g8KUmv_ZmY4-GOLLMpdg?language=php
https://snippet.host/urtjhv
https://ctxt.io/2/AAB4B4rXFA
https://glot.io/snippets/h74rrzk9z1
https://rextester.com/MREZI96544
https://otx.alienvault.com/pulse/681b842ba0c3e824e3440b27
https://otx.alienvault.com/pulse/681b852b0bca282c09a4b3b3
https://otx.alienvault.com/pulse/681b85b8e9def98b4132430f
https://otx.alienvault.com/pulse/681b8629407b05f206d30979
https://otx.alienvault.com/pulse/681b8699b80077dd55e723b9
https://otx.alienvault.com/pulse/681b8714e56e37137c0ff408
https://otx.alienvault.com/pulse/681b87a70ab90ffa425b7a16
https://otx.alienvault.com/pulse/681b884e1152dae6fcc641c4
https://searchtech.fogbugz.com/default.asp?Suggestions.1.770360.0
https://wokwi.com/projects/430310695425424385
https://jsbin.com/teberuruvi/edit?html,output
https://paiza.io/projects/VfH9u_b0F_0nl83y08nimA?language=php
https://snippet.host/yfapfb
https://ctxt.io/2/AAB4PuIxEw
https://rextester.com/MEHKJF79460
https://www.onlinegdb.com/7SQ3DSMt1
https://paste.centos.org/view/9a6fc88b
https://glot.io/snippets/h74p5cpzlj
https://paste.intergen.online/view/a2e41b09
https://telegra.ph/newsboxoffice-05-07
https://freepaste.link/vvw16fup6j
https://pastebin.com/XSkg4Pki
https://tempel.in/view/FlG1Jy
https://raindrop.io/kuborskypas/newsboxoffice-55099000
https://forum.lexulous.com/user/acidburnn
https://forum.ripper.store/user/acidburn
https://app.daily.dev/posts/newsboxoffice-5iedbzfsf
https://foro.ribbon.es/topic/74983/newsboxoffice
https://forum.thecodingcolosseum.com/topic/57943/newsboxoffice
https://hackmd.io/@hswdbnvbn/S1dp3WYelg
https://sharing.clickup.com/90181141241/t/h/86etd0g55/2MRC1CH0XS84VOY