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://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://cccv.to/7fecan6c
https://cccv.to/2y5s6
https://cccv.to/zjftuyo
https://cccv.to/upijpz2qpeo5447
https://cccv.to/8hqitbmpj8r
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://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://github.com/Wimonporn22/Phupakdee22/issues/1
https://github.com/Kaewmala00/Weerasak00/issues/1
https://github.com/Thammarat00/Kommak00/issues/1
https://github.com/Jongjanya00/Nannapin00/issues/1
https://github.com/Jantrapa00/Pitiwat00/issues/1
https://github.com/Wongwarang00/Bongkoch00/issues/1
https://github.com/Anupongprasit00/Chokchai00/issues/1
https://github.com/Jirapat00/Panupon00/issues/1
https://github.com/Chaiyasak00/Siladee00/issues/1
https://github.com/Petcharat00/Chayon00/issues/1
https://github.com/kaina12345678999/kaina123/issues/2
https://github.com/Bunyaporn22/Nannapin22/issues/1
https://github.com/Neeraya22/Chokchai22/issues/1
https://github.com/Sitapat22/Chidchon22/issues/1
https://github.com/Prisana22/Rassameechot22/issues/1
https://github.com/Sunisorn22/Marika22/issues/1
https://cccv.to/eahs9yrtp7c2msn
https://cccv.to/zt4uee9n1oh
https://cccv.to/s96pp
https://cccv.to/9akehs2bzjpn8vs
https://cccv.to/9wkea1qvfj4r
https://cccv.to/2z7ncimc
https://cccv.to/ekqhbawy12wkj
https://cccv.to/ocixvvjzj2b76i
https://cccv.to/saq3p9s3jguky
https://cccv.to/pzr5ovy2e28w3
https://cccv.to/7awe9zidp1
https://cccv.to/ytz4du5saq
https://cccv.to/jqxagk7po
https://cccv.to/j4sx23ru5c4
https://cccv.to/cpvyst65
https://cccv.to/9td1zmtbkc
https://cccv.to/us6unvdy7
https://cccv.to/7jy97a8yd6rdadyj
https://cccv.to/x8esschtr
https://cccv.to/3mv9vcgny
https://cccv.to/vdo98z9
https://cccv.to/wi8w9wwc5
https://cccv.to/g1kn1d52
https://cccv.to/faudfqtub133pse
https://cccv.to/51cy22c
https://cccv.to/advpidfpyw
https://cccv.to/ph91edxw6h18g
https://cccv.to/g38zgpm595jaku
https://cccv.to/7sk4m7bhx
https://cccv.to/gqjvt5t17ci44ce
https://cccv.to/58agxb
https://github.com/Wimonporn22/Phupakdee22/issues/1
https://github.com/Kaewmala00/Weerasak00/issues/1
https://github.com/Thammarat00/Kommak00/issues/1
https://github.com/Jongjanya00/Nannapin00/issues/1
https://github.com/Jantrapa00/Pitiwat00/issues/1
https://github.com/Wongwarang00/Bongkoch00/issues/1
https://github.com/Anupongprasit00/Chokchai00/issues/1
https://github.com/Jirapat00/Panupon00/issues/1
https://github.com/Chaiyasak00/Siladee00/issues/1
https://github.com/Petcharat00/Chayon00/issues/1
https://github.com/kaina12345678999/kaina123/issues/2
https://github.com/Bunyaporn22/Nannapin22/issues/1
https://github.com/Neeraya22/Chokchai22/issues/1
https://github.com/Sitapat22/Chidchon22/issues/1
https://github.com/Prisana22/Rassameechot22/issues/1
https://github.com/Sunisorn22/Marika22/issues/1
https://cccv.to/eahs9yrtp7c2msn
https://cccv.to/zt4uee9n1oh
https://cccv.to/s96pp
https://cccv.to/9akehs2bzjpn8vs
https://cccv.to/9wkea1qvfj4r
https://cccv.to/2z7ncimc
https://cccv.to/ekqhbawy12wkj
https://cccv.to/ocixvvjzj2b76i
https://cccv.to/saq3p9s3jguky
https://cccv.to/pzr5ovy2e28w3
https://cccv.to/7awe9zidp1
https://cccv.to/ytz4du5saq
https://cccv.to/jqxagk7po
https://cccv.to/j4sx23ru5c4
https://cccv.to/cpvyst65
https://cccv.to/9td1zmtbkc
https://cccv.to/us6unvdy7
https://cccv.to/7jy97a8yd6rdadyj
https://cccv.to/x8esschtr
https://cccv.to/3mv9vcgny
https://cccv.to/vdo98z9
https://cccv.to/wi8w9wwc5
https://cccv.to/g1kn1d52
https://cccv.to/faudfqtub133pse
https://cccv.to/51cy22c
https://cccv.to/advpidfpyw
https://cccv.to/ph91edxw6h18g
https://cccv.to/g38zgpm595jaku
https://cccv.to/7sk4m7bhx
https://cccv.to/gqjvt5t17ci44ce
https://cccv.to/58agxb
https://old.bitchute.com/video/tHZXNcm66jF7/
https://old.bitchute.com/video/mUyLt1HXnJf7/
https://old.bitchute.com/video/4KZHDK4GKZWN/
https://old.bitchute.com/video/U70TMuLYgGNB/
https://hackmd.io/@movietime/HJY69tmjyl
https://chobaolam.vn/threads/sdhhdh.608053/
http://www.limesucks.com/thread/heres-where-to-watch-streaming-movie-online-at-home/
http://www.fellnasen-service.de/index.php?thread/472390-here-s-where-to-watch-streaming-movie/
https://jsbin.com/pojuxuvisa/edit?html,output
https://jsfiddle.net/f20wtrn9/
https://paiza.io/projects/6bSCxAn2lNpP7xHZHWiSDA?language=php
https://snippet.host/aowiit
https://pastebin.com/ipw4Ya3y
https://ctxt.io/2/AAB4ef5iEw
https://justpaste.it/gyb8u
https://notes.io/wZQSq
https://rextester.com/FXZZZU60295
https://anonpaste.com/share/8918ebb7ee
https://telegra.ph/agsgsh-03-03
https://datastudio.google.com/reporting/b9ba4cbb-07d0-42dc-ab48-74ddd6e87385/page/sSZ4E
https://datastudio.google.com/reporting/849a8f56-20d8-4b6e-9915-40c3f939e9b2/page/pSZ4E
https://datastudio.google.com/reporting/3c008430-11a0-4d71-bb23-8db627982c00/page/lSZ4E
https://datastudio.google.com/reporting/982f2e9d-c4a4-40e0-b1f5-841531e9ef6d/page/mSZ4E
https://datastudio.google.com/reporting/7d109f94-b2f9-4850-a058-5f45fff6efd4/page/G2Z4E
https://datastudio.google.com/reporting/ba4656b9-c586-4744-b3f2-dee1a5a5ceb4/page/I2Z4E
https://datastudio.google.com/reporting/b2b78dbe-1ea1-4bcd-a0c1-5b4b7a5ba840/page/P2Z4E
https://datastudio.google.com/reporting/dd12d2d9-57ee-446f-92a3-d3b4350eb7eb/page/U2Z4E
https://datastudio.google.com/reporting/495aa595-c21a-46ef-953b-ed3ec54ea2be/page/YTa4E
https://datastudio.google.com/reporting/b3d163aa-ca44-4594-ac7d-c0a5c97e0f43/page/aTa4E
https://datastudio.google.com/reporting/461aa6e4-8087-43cf-8e28-b502e53b4dd2/page/fTa4E
https://datastudio.google.com/reporting/12a6ff9e-e8b2-4f5a-ba05-3447bde4ce7c/page/lTa4E
https://datastudio.google.com/reporting/736dc0ee-1c38-4458-8a49-e6bdf600cbb4/page/Hxa4E
https://datastudio.google.com/reporting/8a657cbd-1044-4682-bd4c-e403122897e3/page/Nxa4E
https://datastudio.google.com/reporting/c6aa2430-90a8-4306-866d-40ed14bbc126/page/Rxa4E
https://datastudio.google.com/reporting/2bc4e831-1c5a-4217-b33d-1daf90f6811d/page/Yxa4E
https://datastudio.google.com/reporting/f77768cc-9a3a-46bf-90c4-35a8c729f919/page/4hb4E
https://datastudio.google.com/reporting/ce3ff4fc-a26f-4211-8f99-942ecd54556d/page/7hb4E
https://datastudio.google.com/reporting/88ab637c-ec63-4abf-9c38-e2182cd4759b/page/Cib4E
https://datastudio.google.com/reporting/365f1572-2403-4134-8d83-4bd733e16702/page/Fib4E