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://jpn.itlibra.com/article?id=22012
https://medium.com/25sheeree/asdaee-f9b66c7883d8 https://paste.ee/p/KJz9Q https://paste2.org/WgchcBLM https://tempaste.com/nmHaOBf3tC3 https://rift.curseforge.com/paste/5e50070f https://www.wowace.com/paste/11afd622 https://wow.curseforge.com/paste/a90b36a0 https://dev.bukkit.org/paste/9a17408b https://hackmd.io/ssderfvaser/SyPCuoD1A
https://telegra.ph/vafhgas-04-01
https://snippet.host/whjmyw
https://mypaste.fun/jrefol7lqh
https://pastelink.net/s666mu9r
https://pastebin.com/erkE9D2W
https://bitbin.it/sKcXHQdp/
https://jpn.itlibra.com/article?id=22001
https://www.theprose.com/post/809993/dafvbbase
https://medium.com/25sheeree/daaeerfas-ae9cbbc7ebf4 https://paste.ee/p/xaya4 https://paste2.org/WmsIVkF0 https://tempaste.com/em1LWwjCEae https://rift.curseforge.com/paste/6731b1e8 https://www.wowace.com/paste/11afd622 https://wow.curseforge.com/paste/fde21fa7 https://dev.bukkit.org/paste/51031d26 https://hackmd.io/ssderfvaser/Bk9yrzD10
https://telegra.ph/xedcasda-03-31
https://snippet.host/gaopki
https://mypaste.fun/934yw9xmcg
https://pastelink.net/39hpgpeh
https://pastebin.com/j4BTMvVr
https://bitbin.it/AfztiL1d/
https://bento.me/godzilla-x-kong-1080p
https://bento.me/vergodzillaykongelnuevoimperio2024
https://bento.me/ver-godzilla-y-kong-el-nuevo-imperio
https://bento.me/godzilla-x-kong-the-new-empire-en-2024
https://bento.me/ronzobyalytensaccom
https://bento.me/4-2024-kung-fu-panda-4-hd-quality
https://bento.me/exhuma-2024tw-full-4k
https://bento.me/stony33evolutionitjogjacom
https://bento.me/latmarkduosakhiycom
https://pastelink.net/f2k67kre
https://pastelink.net/khxirmhk
https://pastelink.net/1du21qjg
https://pastelink.net/xbo9agdc
https://tfkgsm7808.expandcart.com/index.php?route=product/product&product_id=373
https://archifol.io/v/wj9rzf97
https://archifol.io/v/r8pzrwgr
https://archifol.io/v/gzjkrmtq
https://archifol.io/v/cbfpdrpr
https://archifol.io/v/kfrgw68f
https://archifol.io/v/prrbgg9c
https://archifol.io/v/prrbgg9c
https://archifol.io/v/wtdd7z8g
https://archifol.io/v/w9qfznpf
https://archifol.io/v/tj899kfp
https://archifol.io/v/jn88thjg
https://archifol.io/v/h76qhzzw
https://archifol.io/v/m68w97p6
https://archifol.io/v/tgkjt8rr
https://archifol.io/v/kk866kw8
https://baskadia.com/post/6fziq
https://baskadia.com/post/6fzlr
https://pastelink.net/y4l4qszc
https://nets-flix.xyz
https://archifol.io/v/t9hb8ggd
https://profylo.com/godzillavkong2
https://pitch.com/v/godzilla-x-kong-2-thai-sub-fkzyu6
https://copyfol.io/v/jdnttpq8
https://sleek.bio/teeyodthaisub
https://github.com/Godzilla-x-Kong-2-2024-Thai-Sub
https://www.myminifactory.com/stories/———-2-2024-hd———thai-sub-6608d1479212c
https://www.tabulio.com/posts/6608c99cfaf3198caf59b7f8/-godzilla-x-kong-2-2-2024-full4k-thai-sub
https://www.tabulio.com/posts/660a3d7efaf3198caf5b4916/-teeyod-
https://gitlab.aicrowd.com/-/snippets/140884
https://gitlab.aicrowd.com/-/snippets/140908
https://groups.google.com/g/alhoiris/c/PcDatDBldZM/m/g-7HfQrCAQAJ
https://ncklio7270.expandcart.com/index.php?route=product/product&product_id=374
https://ncklio7270.expandcart.com/index.php?route=product/product&product_id=375
https://ncklio7270.expandcart.com/index.php?route=product/product&product_id=376
https://qtpnse1354.expandcart.com/index.php?route=product/product&product_id=374
https://qtpnse1354.expandcart.com/index.php?route=product/product&product_id=375
https://ufiuww8429.expandcart.com/index.php?route=product/product&product_id=373
https://ufiuww8429.expandcart.com/index.php?route=product/product&product_id=374
https://ufiuww8429.expandcart.com/index.php?route=product/product&product_id=375
https://www.eventbrite.com/e/ghostbusters-frozen-empire-watch-full-movie-tickets-874686981307?aff=oddtdtcreator
https://www.eventbrite.com/e/420241080p-tickets-874692086577?aff=oddtdtcreator
https://www.eventbrite.com/e/420241080p-tickets-874695948127?aff=oddtdtcreator
https://bento.me/2godzillaxkongthenewempiretw
https://bento.me/-godzilla-x-kongmovieonline
https://bento.me/misha1213kreasianakkampoengcom
https://bento.me/aanddkumpulanmediacom
https://bento.me/4-kung-fu-panda-4
https://bento.me/4-2024-kung-fu-panda-4-hd
https://bento.me/sancha4blackcock-financecom
https://bento.me/godawgs9magicaigurucom
https://bento.me/garetlsdchildofnatustevensbeautyspacom
https://baskadia.com/post/6fdxq
https://baskadia.com/post/6fdzf
https://baskadia.com/post/6fe96
https://baskadia.com/post/6feaq
https://baskadia.com/post/6febd
https://baskadia.com/post/6fec7
https://baskadia.com/post/6fect
https://baskadia.com/post/6feeg
https://baskadia.com/post/6fekz
https://baskadia.com/post/6fenq
https://nets-flix.xyz