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/Z5L94RLSkzLD/
https://old.bitchute.com/video/42BKEC8XwQ0t/
https://old.bitchute.com/video/jjx2QzUrpxEF/
https://old.bitchute.com/video/gIruBcGdyQaK/
https://old.bitchute.com/video/Tr8lJoHDUlIq/
https://old.bitchute.com/video/CXidbtF3wnrJ/
https://old.bitchute.com/video/WyHiDt0WPAzH/
https://old.bitchute.com/video/UsnSWJXDUcan/
https://old.bitchute.com/video/IVsuhCAH1f69/
https://old.bitchute.com/video/GeTfYJW9VkRv/
http://www.fellnasen-service.de/index.php?thread/482402-kimcilpay/
https://healingxchange.ning.com/profiles/blogs/kimcilpay
https://glot.io/snippets/h593qero37
https://paste.feed-the-beast.com/view/a2644fb0
https://paiza.io/projects/BKfSB03TaX-WXGSbzsH8ZA
https://jsbin.com/wifulojoku/edit?html,output
https://wokwi.com/projects/424756578940115969
https://pastebin.com/4WEP23yy
https://pastelink.net/m89b1awb
https://telegra.ph/Kimcilpay-03-07
https://etextpad.com/z1jcxxtwsn
https://www.wowace.com/paste/4d63dc01
https://pastecode.io/s/ak20tg9z
https://www.pastery.net/rtpfcn/
https://paste.centos.org/view/0c8a36d0
https://controlc.com/cf91b5bc
https://www.onlinegdb.com/efq_0GYa3
https://jsbin.com/kocacaneyi/edit?html,css,js,console,output
https://paiza.io/projects/QngHQUhA36HeUrZnZqPwbA
https://imgur.com/gallery/kimcilpay-gccuHMz
https://forum.thecodingcolosseum.com/topic/44601/kimcilpay
https://foro.ribbon.es/topic/61704/kimcilpay
https://juicedmuscle.com/forum/general/news-announcements/396493-kimcilpay
https://app.daily.dev/posts/kimcilpay-dktn51ts7
https://updownradar.com/status/Simpcity.su
https://old.bitchute.com/video/IzSxGLRUaQou/
https://old.bitchute.com/video/fuMQWQrEK9KM/
https://old.bitchute.com/video/dHQCrZYC0fSE/
https://old.bitchute.com/video/9lfbbMMW4ZbQ/
https://old.bitchute.com/video/Aq6H0FJnZZv0/
https://old.bitchute.com/video/OIrpo7OEWhpN/
https://old.bitchute.com/video/BHnY8j4nOoLh/
https://old.bitchute.com/video/bpewFrN73oRu/
https://old.bitchute.com/video/e5N7MTrZm83E/
https://old.bitchute.com/video/qocyoUQaoAva/
https://old.bitchute.com/video/1XsbJz1YmsyN/
https://old.bitchute.com/video/FDn4LrfgQFe0/
https://old.bitchute.com/video/sstvgIi8SMB1/
https://old.bitchute.com/video/1rVsGMA3015Z/
https://old.bitchute.com/video/o8xWx5w4YJPR/
https://old.bitchute.com/video/drrkKs3OkUNn/
https://old.bitchute.com/video/xDuos0jJ6VxL/
https://telegra.ph/gshdh-03-07
https://paste.centos.org/view/ecd759ac
https://anonpaste.com/share/b4490d1b5b
https://rextester.com/YSE35877
https://notes.io/wLb9e
https://justpaste.it/hefj1
https://ctxt.io/2/AAB4WYnREw
https://paste.intergen.online/view/d6ae35ef
https://paste.chapril.org/?43f0db2157606088#3viXb3nWsefZAU6ov2cGgXRGhtP96LodcFbaS1VnC5AW
https://paste.thezomg.com/298381/41336420/
https://jsbin.com/mavapehuso/edit?html,output
https://jsfiddle.net/m2fkow7t/
https://snippet.host/odweth
https://paiza.io/projects/LNfls2h8YILwv3sLZht2tw?language=php
https://github.com/Kittisompong/Kanjanaarkom1111/issues/1
https://github.com/Lertkoonawong/Chartsombat111/issues/1
https://github.com/Prasanwong/Intaraprasart/issues/1
https://github.com/Rattanaprasert/Sangsawang111/issues/1
https://github.com/Narinchanok/Suwanwechatada111/issues/1
https://github.com/Rattanasetha/Kanjanaarkom1111/issues/1
https://github.com/Suwankaruna/Dechaboon111/issues/2
https://github.com/Pitijamroen/Rattanaprasert111/issues/1
https://github.com/Roongrudee44/Kwankaew111/issues/1
https://github.com/Jantarakiat/Glinpetch111/issues/1
https://github.com/kaina12345678999/kaina123/issues/1
https://github.com/kaina134556666666666/kaina123/issues/1
https://github.com/Thanaratchaku/Thammapak-/issues/1
https://github.com/Reongsamai/Pipattanakul/issues/1
https://github.com/Jarassopon/Chartpipak-/issues/1
https://github.com/Prommabuth/Srisarawong/issues/1
https://github.com/Thammapak/Srisawatwongchai-/issues/1
https://github.com/Gongkiatsakul/Pichitcharoenwong-/issues/1
https://github.com/Narinchanok/Anansapcharoen/issues/1
https://github.com/Panichvattanaku/Pichitcharoenwong-/issues/1
https://github.com/Vichayaprasertkul/Siripapan/issues/1
https://github.com/Nitithamrong/Rattanaprasert/issues/1
https://github.com/Rattanaprasit22/Udomsawatdisuk-/issues/1
https://github.com/Chakraphanpradit/Kajornsakkoso/issues/1
https://github.com/wizardforcel/eloquent-js-3e-zh/issues/22
https://github.com/segmentio/ksuid/issues/86
https://github.com/youranreus/G/issues/122
https://github.com/riscv-software-src/riscv-isa-sim/issues/1929
https://github.com/osyrisrblx/t/issues/119
https://cccv.to/7fecan6c
https://cccv.to/2y5s6
https://cccv.to/zjftuyo
https://cccv.to/upijpz2qpeo5447
https://cccv.to/8hqitbmpj8r
https://cccv.to/nny4jrw9bbdnh69j
https://cccv.to/s5newiuqi69pk
https://cccv.to/piawu7
https://cccv.to/bvur31ujs9zx
https://cccv.to/1thv8ptnve3
https://cccv.to/ryu91j71foon5yc
https://cccv.to/trw3kauzz
https://cccv.to/6qacrn2mjno1tkwr
https://cccv.to/1jdiiy55
https://cccv.to/ujerpcnw3m6jzq
https://cccv.to/5gtafika7tz9i21b
https://cccv.to/6y786b1c75
https://cccv.to/h6nr7
https://cccv.to/vq7w4vb5tqk1z
https://cccv.to/c1zxxask3
https://cccv.to/sbbochu422xca
https://cccv.to/nnhft
https://cccv.to/wur6py
https://cccv.to/be2a8s99rf2pq
https://cccv.to/9khf9h1bn8d13
https://cccv.to/qbwv5
https://cccv.to/i1b5y3h53d3
https://cccv.to/7n6eye1jzk2u5ta
https://cccv.to/uroyhf6xs6k
https://cccv.to/txxavt4
https://cccv.to/o5vdy
https://cccv.to/thau4xyi6cfb
https://cccv.to/moha4aiv14r8sn5
https://cccv.to/gz88rdxw4s8
https://cccv.to/ceagpapfxd9rb
https://cccv.to/sms2fninygy
https://cccv.to/h4q6u
https://cccv.to/7ckc1
https://cccv.to/7sedtv82ixjowf4e
https://cccv.to/y4ozpoijgdn
https://cccv.to/ieimy1r4g452w
https://cccv.to/uon2ti1g5y7j
https://cccv.to/hpr7eh
https://cccv.to/uqapdbzd5i7sjjjg
https://cccv.to/c8jux3zyz5vag
https://cccv.to/ji68dqrdb12k587
https://telegra.ph/KAINA-DAIMOND-03-06
https://www.bitsdujour.com/profiles/qWFBfU
https://telegra.ph/KAINA-DAIMOND168-03-05
https://www.bitsdujour.com/profiles/xw8Zhi
https://www.bitsdujour.com/profiles/zdxsZC
https://telegra.ph/KAINA-DAIMOND-03-05
https://www.bitsdujour.com/profiles/DsLWLQ
https://telegra.ph/KAINA-pgslot-%E0%B9%80%E0%B8%A7%E0%B8%9A%E0%B8%95%E0%B8%A3%E0%B8%87-03-06
https://telegra.ph/KAINA-DAIMOND-03-07
https://www.bitsdujour.com/profiles/hibVZX
https://telegra.ph/KAINA-DAIMOND-ฟ03-07-2
https://www.bitsdujour.com/profiles/cdbMce
Reclaiming lost or stolen digital assets can be a complex and frustrating process, but with the right expertise and diligence, it is possible to recover what was once thought to be irretrievable. That’s the experience I had when I enlisted the help of Wizard Hilton Cyber Tech, a specialized firm that uses cutting-edge investigative techniques and blockchain forensics to track down and retrieve misappropriated cryptocurrencies and other virtual holdings. After falling victim to an online scam that swindled me out of a sizable Bitcoin investment, I was left feeling helpless and resigned to the fact that my funds were gone forever. However, a colleague referred me to Wizard Hilton, and I was pleasantly surprised by their professionalism and commitment to leaving no stone unturned. Through a meticulous investigation that involved meticulously tracing the flow of my stolen Bitcoin across numerous wallet addresses and exchange platforms, the Wizard Hilton team was able to identify the perpetrators and initiate the legal process to have my assets returned. It was a lengthy and at times painstaking ordeal, but their dogged determination and deep technical expertise in the world of cryptocurrency paid off, and I ultimately had the immense satisfaction of seeing my Bitcoin balance restored. This experience underscores the importance of partnering with seasoned, reputable specialists when dealing with complex digital asset recovery – they possess the specialized knowledge and investigative resources to give victims of crypto-related crimes a fighting chance at reclaiming what is rightfully theirs. Send a message direct on Whatsapp via:
Email : wizardhiltoncybertech ( @ ) gmail (. ) com
OR
support ( @ ) wizardhiltoncybertech (.) com
WhatsApp number +13024457895