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.facebook.com/share/p/1BUxffj35y/
https://www.facebook.com/share/p/19h95kURe6/
https://www.facebook.com/groups/1179739313704112
https://www.facebook.com/groups/2028847281302162
https://www.facebook.com/share/p/17UGFZDGor/
https://www.facebook.com/share/p/1RuQZBtxDQ/
https://www.facebook.com/groups/1171331795185508
https://www.facebook.com/profile.php?id=61584831352743
https://2-my-boo-2-hd1080p.readme.io/reference/fullhd_myboo2-subthai
https://www.facebook.com/share/p/17kHik4s1X/
https://www.facebook.com/share/p/1BWD2oNRfQ/
https://www.facebook.com/share/p/17j7Hup9pW/
https://www.facebook.com/share/p/1FzrRkBv4w/
https://www.facebook.com/share/p/1K6a1wWPHm/
https://www.facebook.com/groups/1168512668775393
https://www.atom.bio/jujutsukaisenexecutionkorea
https://www.atom.bio/eternitysubkorea
https://www.atom.bio/chainsawmankoreahd
https://www.atom.bio/fivenightsatfreddys2hd
https://www.atom.bio/clairebellep7
https://www.atom.bio/jujutsukaisenexecutionshibuya
https://www.atom.bio/zootpia2hd
https://www.atom.bio/gachiakuta_ep22
https://www.atom.bio/preplandingthesnowballthai
https://www.atom.bio/clairebell_ep7
https://www.atom.bio/troll2korea
https://www.atom.bio/dynamitekissep9subthai
https://www.atom.bio/headtoheadep7thai
https://www.atom.bio/mysecretofseerep8thai
https://1link.jp/mysecretofseer_ep8
https://1link.jp/dynamitekissep9
https://1link.jp/clairebell_ep7
https://1link.jp/zootopia2_subthaihd
https://bnd.lc/sisuroadtorevengee
https://bnd.lc/Chainsawmanhdreze
https://bnd.lc/NightDemonHuntersko
https://bnd.lc/GoodbyeJunekorea
https://www.atom.bio/jujutsukaisenexecutionkorea
https://www.atom.bio/eternitysubkorea
https://www.atom.bio/chainsawmankoreahd
https://www.atom.bio/fivenightsatfreddys2hd
https://www.atom.bio/clairebellep7
https://www.atom.bio/jujutsukaisenexecutionshibuya
https://www.atom.bio/zootpia2hd
https://www.atom.bio/gachiakuta_ep22
https://www.atom.bio/preplandingthesnowballthai
https://www.atom.bio/clairebell_ep7
https://www.atom.bio/troll2korea
https://www.atom.bio/dynamitekissep9subthai
https://www.atom.bio/headtoheadep7thai
https://www.atom.bio/mysecretofseerep8thai
https://1link.jp/mysecretofseer_ep8
https://1link.jp/dynamitekissep9
https://1link.jp/clairebell_ep7
https://1link.jp/zootopia2_subthaihd
https://bnd.lc/sisuroadtorevengee
https://bnd.lc/Chainsawmanhdreze
https://bnd.lc/NightDemonHuntersko
https://bnd.lc/GoodbyeJunekorea
https://hihello.com/p/399cbe9e-14b0-4e99-8de6-f23cb0ea4535
https://hihello.com/p/bdfb415b-be44-4397-994c-6484ebc86569
https://ep7-head2head.readme.io/reference/head2headep7
https://ep7-head2head.readme.io/
https://head2headep7.readme.io/
https://head2headep7.readme.io/reference/h2hseriesep7
https://probonoep1.readme.io/
https://probonoep1.readme.io/reference/pro-bono-ep1
https://hihello.com/p/44984d2b-3690-4a80-8b0a-7da2c4635634
https://relovedep2.readme.io/
https://relovedep2.readme.io/reference/relovedep2
https://likeapalette-ep2.readme.io/
https://likeapalette-ep2.readme.io/reference/likeapaletteep2
https://hihello.com/p/19ac5e30-ccb0-4992-84dd-9b6b33c12548
https://love-x-ep3.readme.io/
https://love-x-ep3.readme.io/reference/%E0%B8%A3%E0%B8%B1%E0%B8%81%E0%B9%84%E0%B8%A3%E0%B9%89%E0%B8%82%E0%B8%AD%E0%B8%9A%E0%B9%80%E0%B8%82%E0%B8%95lovexep3
https://surelytomorrowep1.readme.io/
https://surelytomorrowep1.readme.io/reference/surelytomorrowep1
https://blinq.me/6vne68HdpznJ
https://blinq.me/cmitvr92a0uhvs60mtgq7e8im
https://x.com/baifernwak50948/status/1997188321743978503
https://prasatnas.com/posts/237412
https://bsky.app/profile/spiritcarryon.bsky.social/post/3m7ce4g2uxc2g
https://guyanahub.com/post/7129
https://mastodon.social/@saliraay/115671164981672791
https://papaly.com/categories/share?id=d1e103c30d9949e586281c8d08477aec
https://communities.win/c/catnaholics/p/1ARd8YdYhQ/
https://raindrop.io/watone/sfdgfhgjhhkjl-64003088
https://linkmix.co/47669300
https://chouseisan.com/s?h=8926be8500544bb2add1d764314ba235
https://scrapbox.io/sikasik/ggfgjhkjlippoo
https://start.me/w/ky27Bd
https://multy.me/CdEXC
https://www.TwosApp.com/6933cd2d7e83826b9f842520
https://lebanonhub.app/posts/737494
https://www.tipga.com/e/6933ce453286fe3f1ea7ac9d
https://forum.phuongnamedu.vn/threads/csfdfhgjyi.162800/
https://namelessmc.com/profile/sfdgfhggj/
https://abrir.link/khlEU
https://www.collcard.com/post/441811_https-hihello-com-p-399cbe9e-14b0-4e99-8de6-f23cb0ea4535-https-hihello-com-p-bdf.html
https://insta.tel/post/317856_https-hihello-com-p-399cbe9e-14b0-4e99-8de6-f23cb0ea4535-https-hihello-com-p-bdf.html
https://tooter.in/icikmus/posts/115671259409592404
https://herbalmeds-forum.biolife.com.my/d/338463-cfdgfgf
https://matters.town/a/m8njwfpi5xfh
https://community.wongcw.com/posts/1185255
https://www.ths.ac.th/question/bghyiuiuiu/
https://www.nahuabo.go.th/?dwqa-question=sfdgfuyuyuy
https://schoolido.lu/user/o75sp3fq3oe/
https://bandori.party/user/360806/sfttuuy/
https://cinderella.pro/user/244916/sfstryoi454/
https://developers.fogbugz.com/default.asp?W2778
https://www.intensedebate.com/people/o75sp3fq3o
https://pastelink.net/dmcpeo3d
https://telegra.ph/sfdggfgfgf-12-06
https://justpaste.it/kcctv
https://hihello.com/p/399cbe9e-14b0-4e99-8de6-f23cb0ea4535
https://hihello.com/p/bdfb415b-be44-4397-994c-6484ebc86569
https://ep7-head2head.readme.io/reference/head2headep7
https://ep7-head2head.readme.io/
https://head2headep7.readme.io/
https://head2headep7.readme.io/reference/h2hseriesep7
https://probonoep1.readme.io/
https://probonoep1.readme.io/reference/pro-bono-ep1
https://hihello.com/p/44984d2b-3690-4a80-8b0a-7da2c4635634
https://relovedep2.readme.io/
https://relovedep2.readme.io/reference/relovedep2
https://likeapalette-ep2.readme.io/
https://likeapalette-ep2.readme.io/reference/likeapaletteep2
https://hihello.com/p/19ac5e30-ccb0-4992-84dd-9b6b33c12548
https://love-x-ep3.readme.io/
https://love-x-ep3.readme.io/reference/%E0%B8%A3%E0%B8%B1%E0%B8%81%E0%B9%84%E0%B8%A3%E0%B9%89%E0%B8%82%E0%B8%AD%E0%B8%9A%E0%B9%80%E0%B8%82%E0%B8%95lovexep3
https://surelytomorrowep1.readme.io/
https://surelytomorrowep1.readme.io/reference/surelytomorrowep1
https://blinq.me/6vne68HdpznJ
https://blinq.me/cmitvr92a0uhvs60mtgq7e8im
https://x.com/baifernwak50948/status/1997188321743978503
https://prasatnas.com/posts/237412
https://bsky.app/profile/spiritcarryon.bsky.social/post/3m7ce4g2uxc2g
https://guyanahub.com/post/7129
https://mastodon.social/@saliraay/115671164981672791
https://papaly.com/categories/share?id=d1e103c30d9949e586281c8d08477aec
https://communities.win/c/catnaholics/p/1ARd8YdYhQ/
https://raindrop.io/watone/sfdgfhgjhhkjl-64003088
https://linkmix.co/47669300
https://chouseisan.com/s?h=8926be8500544bb2add1d764314ba235
https://scrapbox.io/sikasik/ggfgjhkjlippoo
https://start.me/w/ky27Bd
https://multy.me/CdEXC
https://www.TwosApp.com/6933cd2d7e83826b9f842520
https://lebanonhub.app/posts/737494
https://www.tipga.com/e/6933ce453286fe3f1ea7ac9d
https://forum.phuongnamedu.vn/threads/csfdfhgjyi.162800/
https://namelessmc.com/profile/sfdgfhggj/
https://abrir.link/khlEU
https://www.collcard.com/post/441811_https-hihello-com-p-399cbe9e-14b0-4e99-8de6-f23cb0ea4535-https-hihello-com-p-bdf.html
https://insta.tel/post/317856_https-hihello-com-p-399cbe9e-14b0-4e99-8de6-f23cb0ea4535-https-hihello-com-p-bdf.html
https://tooter.in/icikmus/posts/115671259409592404
https://herbalmeds-forum.biolife.com.my/d/338463-cfdgfgf
https://matters.town/a/m8njwfpi5xfh
https://community.wongcw.com/posts/1185255
https://www.ths.ac.th/question/bghyiuiuiu/
https://www.nahuabo.go.th/?dwqa-question=sfdgfuyuyuy
https://schoolido.lu/user/o75sp3fq3oe/
https://bandori.party/user/360806/sfttuuy/
https://cinderella.pro/user/244916/sfstryoi454/
https://developers.fogbugz.com/default.asp?W2778
https://www.intensedebate.com/people/o75sp3fq3o
https://pastelink.net/dmcpeo3d
https://telegra.ph/sfdggfgfgf-12-06
https://justpaste.it/kcctv