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://mez.ink/blondieinanancienttimeep1seriesthai
https://mez.ink/cherrymagicep4theseriesuncutthai
https://gamma.app/public/30-Ep4-4-UNCUT-FULLHD—mgqvsaa7pqgs9yb
https://cherrymagicep4.unicornplatform.page/
https://cherrymagicep4.framer.website/
https://cherrymagicep4.vzy.io/
https://mydemonep12.splashthat.com/
https://mydemonep12.vsble.me/
https://mydemonep12.vsble.me/thai/hd/
https://mydemonep12.vsble.me/thai/
https://gamma.app/public/Ep12-12-FULLHD—z3mhv17r071yro0
https://gamma.app/public/EP12-12-FULLHD—tzd0m8zho8nzcuy
https://mez.ink/mydemonep12seriesthai
https://gamma.app/public/My-Happy-Ending-EP3-3-FULLHD—703o2gxe739pr40
https://mez.ink/myhappyendingep3seriesthai
https://gamma.app/public/My-Happy-Ending-EP4-FULLHD—6v9x2aur03qj7uu
https://mez.ink/myhappyendingep4seriesthai
https://gamma.app/public/EP20-20-FULLHD—twp7bmi45j09diq
https://gamma.app/public/EP21-21-FULLHD—aw8j1zttcij07jr
https://gamma.app/public/DFF-EP3-3-FULLHD—iywtpoy5xh6fkhg
https://gamma.app/public/EP3-3-FULLHD—ip9452fqcxxhp06
https://gamma.app/public/EP3-3-FULLHD-THAI-0wcr6jfydhmml0m
https://gamma.app/public/EP-4-4-HD-THAI-utmdbwdo30bkdvp
https://gamma.app/public/Ep4-4-FULLHD—v5rxj2sy5h6hffq
https://mez.ink/marrymyhusbandep3seriesthai
https://gamma.app/public/EP5-5-FULLHD—hr8h189sjpsp61w
https://gamma.app/public/Ep5-5-FULLHD—f38d7zb6fklf9fu
https://gamma.app/public/EP1-1-FULLHD—4144mt0o65istsh
https://gamma.app/public/EP1-1-FULLHD—bnn2opuqdbpx1u3
https://mez.ink/onceadoctoralwaysadoctorep1seriesthai
https://gamma.app/public/EP8-8-UNCUT-FULLHD-THAI-xph0c6unuxed2hu
https://gamma.app/public/EP8-8-UNCUT-FULLHD—rr3ifrugttgakak
https://mez.ink/pitbabeep8theseriesuncutthai
https://gamma.app/public/Nana-Tour-with-Seventeen-EP-1-1-HD-THAI-f78m5gnzni4p9tu
https://www.pastery.net/ubtesw/
https://paste.laravel.io/56d0cd2c-053c-480a-af9f-295f6f3609e4
https://paste.azago.in/rmnaiB0OdE
https://gamma.app/public/Ep15-15-Full—9a1gbcpmt0wpp4l
https://gamma.app/public/EP16-16-FULLHD—8a983hda726916l
https://gamma.app/public/EP6-6-HD-5bdw9fq3l963gyj
https://gamma.app/public/EP7-7—jz921s4o2rf51mu
https://gamma.app/public/EP8-8—m8sxaycw9jnmcg8
https://gamma.app/public/Although-I-Love-You-and-You-EP-1-1-HD-THAI-UNCUT-tb8e9a6v9f828u6
https://gamma.app/public/Start-Up-Ep1-1-Full-HD—os3ow6jpf84ighe
https://gamma.app/public/Start-Up-EP2-HD-FULLHD—5iv090lhskvx1jc
https://gamma.app/public/Knight-Flower-Ep2-2-Full-HD—pi8tgtzgy18t19g
https://gamma.app/public/Knight-Flower-EP1-1-FULLHD—esv6xo3ll3805of
https://gamma.app/public/My-Man-is-Cupid-EP13-13—8h9bwl950pmvouw
https://gamma.app/public/My-Man-is-Cupid-Ep14-14—h5pkuqwgsclt9oh
https://gamma.app/public/Mr-Sahara-Toki-kun-EP5-5—7kpvayaellizo6n
https://gamma.app/public/EP13-13-FULLHD—r1yr3pcs4v6ufa7
https://gamma.app/public/Ep14-14-FULLHD-8ernfvjfc9nqohx
https://gamma.app/public/VIP-Only-EP9-9-THAI—bl4c5cek07rg22p
https://gamma.app/public/2023-1080P-705135wusbhcfom
https://gamma.app/public/20231080P-eecrtfxftc6b0kt
https://gamma.app/public/2023-1080—zs49cgcrddb42ie
https://gamma.app/public/2023-1080-tatv3v7eemvg52c
https://www.teacherspayteachers.com/Product/-2023Migration-10809507
https://lookerstudio.google.com/reporting/af88a4ea-0778-4bd2-a20b-57c18d2f0efd
https://lookerstudio.google.com/embed/reporting/af88a4ea-0778-4bd2-a20b-57c18d2f0efd/page/OJpmD
https://lookerstudio.google.com/s/p1qvClqwh2s
https://lookerstudio.google.com/embed/reporting/c73ecee1-2e2f-45ed-b653-6cd52c26233f/page/wKpmD
https://lookerstudio.google.com/reporting/c73ecee1-2e2f-45ed-b653-6cd52c26233f
https://lookerstudio.google.com/reporting/c73ecee1-2e2f-45ed-b653-6cd52c26233f/page/wKpmD
https://lookerstudio.google.com/embed/reporting/f42ccf59-4e3d-407c-b3bf-bf8b57562757/page/qOpmD
https://lookerstudio.google.com/reporting/f42ccf59-4e3d-407c-b3bf-bf8b57562757
https://lookerstudio.google.com/embed/reporting/ccb38a52-e5cf-4298-bdf5-170c2a480cc0/page/8PpmD
https://lookerstudio.google.com/reporting/ccb38a52-e5cf-4298-bdf5-170c2a480cc0
https://lookerstudio.google.com/embed/reporting/d3a62954-b7c7-4151-a5fb-00a7090850b2/page/MRpmD
https://lookerstudio.google.com/reporting/d3a62954-b7c7-4151-a5fb-00a7090850b2
https://lookerstudio.google.com/embed/reporting/041e24a1-7445-4bc5-be66-5637989fda7a/page/0RpmD
https://lookerstudio.google.com/reporting/041e24a1-7445-4bc5-be66-5637989fda7a
https://nets-flix.xyz
https://marrymyhusbandep1.vsble.me/
https://marrymyhusbandep1.vsble.me/hd/thai/
https://marrymyhusbandep1.vsble.me/hd/
https://gamma.app/public/EP3-3-FULLHD—ip9452fqcxxhp06
https://gamma.app/public/EP3-3-FULLHD-THAI-0wcr6jfydhmml0m
https://gamma.app/public/EP-4-4-HD-THAI-utmdbwdo30bkdvp
https://gamma.app/public/Ep4-4-FULLHD—v5rxj2sy5h6hffq
https://marrymyhusbandep3.vsble.me/
https://marrymyhusbandep3.vsble.me/hd/thai/
https://marrymyhusbandep3.vsble.me/hd/
https://mez.ink/marrymyhusbandep3seriesthai
https://marrymyhusbandep3.unicornplatform.page/
https://gamma.app/public/EP5-5-FULLHD—hr8h189sjpsp61w
https://gamma.app/public/Ep5-5-FULLHD—f38d7zb6fklf9fu
https://mez.ink/findyourselfep5seriesthai
https://gamma.app/public/EP1-1-FULLHD—4144mt0o65istsh
https://gamma.app/public/EP1-1-FULLHD—bnn2opuqdbpx1u3
https://gamma.app/public/EP1-1-FULLHD—gyxdfn2n77trl2x
https://mez.ink/onceadoctoralwaysadoctorep1seriesthai
https://gamma.app/public/EP8-8-UNCUT-FULLHD-THAI-xph0c6unuxed2hu
https://gamma.app/public/EP8-8-UNCUT-FULLHD—rr3ifrugttgakak
https://mez.ink/pitbabeep8theseriesuncutthai
https://gamma.app/public/Nana-Tour-with-Seventeen-EP-1-1-HD-THAI-f78m5gnzni4p9tu
https://pitbabeep8.vsble.me/
https://pitbabeep8.vsble.me/hd/thai/
https://pitbabeep8.vsble.me/hd/
https://www.pastery.net/rejxrg/
https://tempaste.com/Xyfdd2iLK19
https://paste.enginehub.org/wY4GH3xQv
https://paste.chapril.org/?81cdf5066e8b75ec#4hVV1YjgyG8ivpcJqxETPVt9GnPpDrmoSwNQY9cA87HE
https://paste.laravel.io/c8e086bd-c63e-4d8b-9572-0ecf668313c3
https://paste.azago.in/Gdgip6AJeh
https://gamma.app/public/EP3-3—0w9oj107yorouuy
https://gamma.app/public/EP4-HD—sbrksr76qoywe42
https://gamma.app/public/Between-Him-and-Her-Ep3-3—am743v3cc62wehm
https://gamma.app/public/Love-Song-for-Illusion-EP3-3-HD-FULL—yfsecdyn7yx8efz
https://gamma.app/public/Love-Song-for-Illusion-Ep2-2-FULLHD—wdv8zfu4ylafm99
https://gamma.app/public/Ep1-1-Full-HD-UNCUT-d0uyl8rlx4hs5gy
https://gamma.app/public/EP1-1-HD-argkqaaiihq1cwc
https://gamma.app/public/Knight-Flower-EP1-1-HD-0qtqiyago7alj43
https://gamma.app/public/Knight-Flower-EP2-2-HD-THAI-f3c0rphl1ldzsio