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://www.weareba11.com/group/test/discussion/994d919b-c325-4e9d-b6b9-db8bfd3bd701
https://www.reddit.com/r/fansofsports/comments/14i0402/watch_live_haiti_vs_qatar_live_streaming_free/
https://sites.google.com/view/watch-mexico-vs-honduras-live/home
https://www.artcentretheatre.com/group/artcentretheatre-group/discussion/ec7d52ef-1345-4f2e-b926-f97f21f330a3
https://notes.io/qLmUh
https://rentry.co/nhyoq
https://glot.io/snippets/gm54bs61th
https://sway.office.com/lDWhifZEUqnqhz9J
https://ok.ru/profile/600043748411/statuses/155354240505147
https://pastebin.com/XjuiHsLk
https://rextester.com/TJB68996
https://notes.io/qLM8S
https://rentry.co/a84i4c
https://pastelink.net/5m3n6gv0
https://www.reddit.com/r/fansofsports/comments/14i0402/watch_live_haiti_vs_qatar_live_streaming_free/
https://www.reddit.com/r/fansofsports/comments/14i0402/watch_live_haiti_vs_qatar_live_streaming_free/
https://www.reddit.com/r/fansofsports/comments/14i0402/watch_live_haiti_vs_qatar_live_streaming_free/
https://www.reddit.com/r/fansofsports/comments/14i0402/watch_live_haiti_vs_qatar_live_streaming_free/
https://www.reddit.com/r/fansofsports/comments/14i0402/watch_live_haiti_vs_qatar_live_streaming_free/
https://fnote.net/notes/7KkASs
https://ok.ru/profile/600043748411/statuses/155360525997371
https://etextpad.com/wyeygcrwu4
https://forum.gtarcade.com/topic/154638
https://glot.io/snippets/gm7shba38s
https://pastebin.com/6WeXUE2U
https://sway.office.com/gDi8Ucj9CzeC9kFl
https://tempel.link/5dmhbma
https://textbin.net/ud24kbfani
https://ctxt.io/2/AABQRCI8FQ
https://anotepad.com/notes/637dqsyh
https://paste2.org/sgF8LcWE
https://etextpad.com/3jcc0othkh
https://justpaste.it/a1x62
https://bitbin.it/n9ydGM1G/
https://ideone.com/kVlgNU/
https://wikis.nyu.edu/pages/viewpage.action?pageId=135189901
https://jsfiddle.net/h3d5ogw4/
https://rentry.co/xvfkg2
https://pastelink.net/7gznm615
https://pastebin.com/nf79bb8r
https://textbin.net/vnwpeid0kc
https://ctftime.org/team/231872/
https://www.vingle.net/posts/6019290
https://controlc.com/17358f87
https://rentry.co/4bgb6
https://m.mamul.am/en/post/195471
https://m.mamul.am/en/post/195473
https://m.mamul.am/en/post/195476
https://m.mamul.am/en/post/195477
https://m.mamul.am/en/post/195481
https://m.mamul.am/en/post/195482
https://m.mamul.am/en/post/195484
https://m.mamul.am/en/post/195486
https://m.mamul.am/en/post/195489
https://m.mamul.am/en/post/195491
https://m.mamul.am/en/post/195494
https://m.mamul.am/en/post/195496
https://m.mamul.am/en/post/195498
https://m.mamul.am/en/post/195501
https://m.mamul.am/en/post/195503
https://www.bankier.pl/forum/temat_dssd,61170797.html
https://rextester.com/ZUA3803
https://www.justgiving.com/crowdfunding/mahonih-sans-969?utm_term=AdGEDZpZr
https://telegra.ph/bhfgvc-06-24
https://pastelink.net/ja1wz0hb
https://paste.ee/p/jNEkf
https://www.wowace.com/paste/90e9a88f
https://www.hoyolab.com/article/19577203?create=1
https://rentry.co/nwkx6
https://paiza.io/projects/hDh5aJ8DGQILTYLCtB4oKA
https://jsbin.com/qikonep/edit?html,css,js,console,output
https://dev.bukkit.org/paste/5895b26c
https://ctftime.org/team/238272/
https://codepen.io/Saleho-81/pen/GRwNwrE
http://allabouturanch.com/forum/topics/esadcfeaws
https://sway.office.com/mcnshi4qCN8rFEQL?ref=Link
https://harimovie.cookpad-blog.jp/articles/1076596
https://justpaste.me/D8m2
http://taylorhicks.ning.com/photo/albums/dcfswadercf
https://wikis.nyu.edu/display/facultysymposium2015/rfgvaree
https://m.mamul.am/en/post/195304
https://m.mamul.am/en/post/195305
https://m.mamul.am/en/post/195306
https://m.mamul.am/en/post/195309
https://m.mamul.am/en/post/195442
https://m.mamul.am/en/post/195443
https://m.mamul.am/en/post/195445
https://m.mamul.am/en/post/195450
https://m.mamul.am/en/post/195451
https://m.mamul.am/en/post/195454
https://m.mamul.am/en/post/195457
https://m.mamul.am/en/post/195458
https://m.mamul.am/en/post/195462
https://m.mamul.am/en/post/195464
https://m.mamul.am/en/post/195466
https://www.bankier.pl/forum/temat_hiomon,61170709.html
https://rextester.com/PIE42826
https://www.justgiving.com/crowdfunding/mahonih-sans-581?utm_term=nyZ9PYQg5
https://telegra.ph/fre4cwefc-06-24
https://pastelink.net/mh9w9tpy
https://paste.ee/p/5gcIV
https://www.wowace.com/paste/dc73fcd3
https://www.hoyolab.com/article/19576979?create=1
https://rentry.co/3rnm2
https://paiza.io/projects/MP4161Zm5DOHzpd1HmVpSA
https://jsbin.com/lipawey/edit?html,css,js,output
https://dev.bukkit.org/paste/fa6bd57d
https://ctftime.org/team/238263/
https://codepen.io/Saleho-81/pen/PoxbxNj
http://allabouturanch.com/forum/topics/cedfscwqaefcw
https://sway.office.com/VFa2HznDqt2yIFWK?ref=Link
https://harimovie.cookpad-blog.jp/articles/1076594
https://justpaste.me/D8Uk
https://wikis.nyu.edu/display/facultysymposium2015/fewefwc
https://m.mamul.am/en/post/195268
https://m.mamul.am/en/post/195270
https://m.mamul.am/en/post/195272
https://m.mamul.am/en/post/195273
https://m.mamul.am/en/post/195275
https://m.mamul.am/en/post/195277
https://m.mamul.am/en/post/195281
https://m.mamul.am/en/post/195284
https://m.mamul.am/en/post/195289
https://m.mamul.am/en/post/195291
https://m.mamul.am/en/post/195292
https://m.mamul.am/en/post/195295
https://m.mamul.am/en/post/195297
https://m.mamul.am/en/post/195300
https://m.mamul.am/en/post/195302
https://www.bankier.pl/forum/temat_srfsrf,61170645.html
https://rextester.com/AEYLD7007
https://telegra.ph/dfcdas-06-24
https://pastelink.net/xzsdg8s0
https://paste.ee/p/8WrTq
https://www.wowace.com/paste/923617a3
https://www.hoyolab.com/article/19576798?create=1
https://rentry.co/2iy3i
https://paiza.io/projects/BGblQ6KhDqSEnwXlLevrww
https://jsbin.com/pupepep/edit?html,css,js,output
https://dev.bukkit.org/paste/afdff58f
https://ctftime.org/team/238260/
https://codepen.io/Saleho-81/pen/OJabaVg
http://allabouturanch.com/forum/topics/edvewvcf
https://sway.office.com/IoKyeNniGNh7YgYo?ref=Link
https://harimovie.cookpad-blog.jp/articles/1076593
https://justpaste.me/D8Gj1
http://taylorhicks.ning.com/photo/albums/acawesqcaqews
https://www.justgiving.com/crowdfunding/mahonih-sans-5?utm_term=znPYeEvyj
https://m.mamul.am/en/post/195231
https://m.mamul.am/en/post/195232
https://m.mamul.am/en/post/195233
https://m.mamul.am/en/post/195235
https://m.mamul.am/en/post/195237
https://m.mamul.am/en/post/195240
https://m.mamul.am/en/post/195241
https://m.mamul.am/en/post/195243
https://m.mamul.am/en/post/195244
https://m.mamul.am/en/post/195245
https://m.mamul.am/en/post/195249
https://m.mamul.am/en/post/195252
https://m.mamul.am/en/post/195256
https://m.mamul.am/en/post/195260
https://m.mamul.am/en/post/195263
https://www.bankier.pl/forum/temat_bfd,61170579.html
https://rextester.com/RFBK82732
https://www.justgiving.com/crowdfunding/mahosky-hermanos-559?utm_term=nBvDQDXR4
https://telegra.ph/dcfwec-06-24
https://pastelink.net/8kdixymd
https://paste.ee/p/Vo6ct
https://www.wowace.com/paste/628415ff
https://www.hoyolab.com/article/19576583?create=1
https://rentry.co/g72ay
https://paiza.io/projects/_0f_AoG3jWXx9_z-TFaTRQ
https://jsbin.com/pamupec/edit?html,css,js,output
https://dev.bukkit.org/paste/0cb33478
https://ctftime.org/team/238245/
https://codepen.io/Saleho-81/pen/qBQqJzW
http://allabouturanch.com/forum/topics/csadwsqa
https://sway.office.com/J4Hqdb4GFeMjOuQu?ref=Link
https://harimovie.cookpad-blog.jp/articles/1076592
https://justpaste.me/D80C
http://taylorhicks.ning.com/photo/albums/cacesadq