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://gamma.app/public/Untitled-3038k1tmdfl8ldn
https://gamma.app/public/Untitled-ac77xqhyydqa2vh
https://gamma.app/public/Untitled-u0x7mm3av2m11tw
https://gamma.app/public/Untitled-boznyyridfn4h4x
https://gamma.app/public/Untitled-osif84o6pgm2p6v
https://gamma.app/public/Untitled-763y0lkzgm9hzkw
https://gamma.app/public/Untitled-1h1u60pa0ukxwv7
https://gamma.app/public/Untitled-sejgd7w546i3dc2
https://gamma.app/public/Untitled-9t0u4d3z7gtltn6
https://gamma.app/public/Untitled-ax8ssj80vkmww1z
https://gamma.app/public/Untitled-npf4ch58o3nd6tm
https://gamma.app/public/Untitled-dnp3uwp0jpotz8r
https://gamma.app/public/Untitled-1ayheo8swcde8kl
https://gamma.app/public/Untitled-odrdjkvo26qukz5
https://gamma.app/public/Untitled-kmxf57wywj1hfm1
https://gamma.app/public/Untitled-ahh9bclu61w83ka
https://gamma.app/public/Untitled-fed5699hxn7yoju
https://gamma.app/public/Untitled-gc3rr5k0mszbxco
https://gamma.app/public/Untitled-v92irxha6w70hkk
https://gamma.app/public/Untitled-6k8oylo04rfb11s
https://gamma.app/public/Untitled-fhlyf06wanur8da
https://gamma.app/public/Untitled-pm4te5zawx2umk3
https://gamma.app/public/Untitled-ik914n9gvbaybtt
https://gamma.app/public/2-1080P-HD-TW-jc2hpr14abenh2j
https://gamma.app/public/Untitled-tedk1kzyqkhy94j
https://baskadia.com/post/2kpwv
https://nets-flix.xyz
https://theeliteofdevils.myelopage.com/s/theeliteofdevils
https://theeliteofdevilsthaidubbed.tentary.com/
https://4kings2.tentary.com/
https://cherrymagicep6.framer.wiki/
https://ltnsep1thaidubbed.framer.wiki/
https://4king2thaidubbed.framer.website/
https://4kings2thaidubbed.framer.media/
https://lemon.fm/en/reception/65a9da60961a5d01c3b12613
https://www.webitapp.co/%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%204%20kings%202%20(2023)%204kings%20%E0%B8%A0%E0%B8%B2%E0%B8%84%202%20%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C%E0%B8%9F%E0%B8%A3%E0%B8%B5%20uhd/
https://lasttwilightep11.framer.wiki/
https://pitbabetheseriesep10.framer.wiki/
https://theeliteofdevils.framer.website/
https://4kingfullstorythaidubbed.framer.website/
https://theeliteofdevils.myelopage.com/s/theeliteofdevils
https://theeliteofdevilsthaidubbed.tentary.com/
https://4kings2.tentary.com/
https://4kings2.upvoty.com/f/changelog/
https://gamma.app/public/Netflix-Guarda-SKAM-Italia-stagione-5-2024-Streaming-ITA-AltaDe-s5fr3ou0q0u52g1
https://rdwyln8734.expandcart.com/index.php?route=product/product&product_id=373
https://gamma.app/public/Netflix-Bridgerton-3-2024-Streaming-Sub-ITA-AltaDefinizione-paifqpbiisiapr5
https://gamma.app/public/HBO-Guarda-The-Regime-2024-Streaming-Sub-ITA-AltaDefinizione-3079t6wiluwdk37
https://ver-pelicula-completa-gratis.blogspot.com/2024/01/2024-netflix-films-and-latest-series.html
https://gamma.app/public/2024-Netflix-Movies-and-Latest-Series-m03ub6t6azaidfk
https://groups.google.com/g/ibm.software.network.directory-integrator/c/EReuRSzxnEU
https://www.linkedin.com/pulse/msgjk-2024-netflix-movies-latest-series-renata-muluk-eazlc
https://jokoireng333.medium.com/vsyb-2024-netflix-movies-and-latest-series-0b253aa5f5bb
https://lookerstudio.google.com/reporting/1bfb8722-297a-4b6e-bbbd-d4930411a66d/page/rUnnD
https://www.forexagone.com/forum/questions-debutants/ghsggooglee-indexing-jshkk-98130#195651
https://www.bitsdujour.com/profiles/Fud4YE
https://jpn.itlibra.com/question?question_id=245
https://diendannhansu.com/threads/gyfshh-hsgsgshgj.342876/
https://pastelink.net/g166utw6
https://tempaste.com/XJ2mmmllA8n
https://snippet.host/ziiaxb
https://rentry.co/xe82x2yr
https://suparer.myelopage.com/s/suparer
https://chinatownchacha.myelopage.com/s/chinatownchacha
https://theboyandtheheron.myelopage.com/s/theboyandtheheron
https://suparerfullstorythai.liquidblox.com/
https://theeliteofdevilsfullstorythai.liquidblox.com/
https://suparer.framer.media/
https://playboyytheseriesep8.framer.wiki/
https://chinatownchacha.framer.website/
https://theeliteofdevils.framer.media/
https://theboyandtheheron.framer.media/