Top 20 Bodyweight WODs for CrossFit

by WOD Fever

Top 20 Bodyweight WODs for CrossFit

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

L Pull-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.  

 

WOD Fever

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.  

Liquid error (sections/article-template line 48): Could not find asset snippets/relatedblogs.liquid

9627 comments

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

    indexer8

  • https://1link.jp/headtoheadep7thai
    https://1link.jp/clairebellep7thai
    https://1link.jp/loveontheturquoiselandep27
    https://1link.jp/fivenightsatfreddys
    https://1link.jp/tougenankiep21thai
    https://1link.jp/goddesslessyoufromdeathep6
    https://1link.jp/plutocharonep8korea
    https://1link.jp/tomyshoreep8korea
    https://1link.jp/duskbeyondtheendoftheworldep12
    https://1link.jp/secondchanceromanceep15
    https://1link.jp/tideofloveep7hdthai
    https://1link.jp/head2headep7hd
    https://1link.jp/fiveightsatfreddys2hd
    https://1link.jp/tideofloveep7hd
    https://1link.jp/meandtheeep4thaihd
    https://1link.jp/meandtheeep4subthai
    https://bnd.lc/sisuroadtorevengee
    https://bnd.lc/Chainsawmanhdreze
    https://band.link/chainsawmoviesko
    https://bnd.lc/IncredbleShrinking
    https://bnd.lc/KowloonRomance
    https://bnd.lc/NightDemonHuntersko
    https://bnd.lc/GoodbyeJunekorea

    filmhd

  • https://1link.jp/headtoheadep7thai
    https://1link.jp/clairebellep7thai
    https://1link.jp/loveontheturquoiselandep27
    https://1link.jp/fivenightsatfreddys
    https://1link.jp/tougenankiep21thai
    https://1link.jp/goddesslessyoufromdeathep6
    https://1link.jp/plutocharonep8korea
    https://1link.jp/tomyshoreep8korea
    https://1link.jp/duskbeyondtheendoftheworldep12
    https://1link.jp/secondchanceromanceep15
    https://1link.jp/tideofloveep7hdthai
    https://1link.jp/head2headep7hd
    https://1link.jp/fiveightsatfreddys2hd
    https://1link.jp/tideofloveep7hd
    https://1link.jp/meandtheeep4thaihd
    https://1link.jp/meandtheeep4subthai
    https://bnd.lc/sisuroadtorevengee
    https://bnd.lc/Chainsawmanhdreze
    https://band.link/chainsawmoviesko
    https://bnd.lc/IncredbleShrinking
    https://bnd.lc/KowloonRomance
    https://bnd.lc/NightDemonHuntersko
    https://bnd.lc/GoodbyeJunekorea

    filmhd

  • https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/30
    https://github.com/defunkt/ambitious_activeldap/issues/14
    https://github.com/openai/sparse_attention/issues/13
    https://github.com/dashpradeep99/https-github.com-miguellgt-books/issues/6
    https://github.com/HoyDiamond/DiamondSeo01/issues/1
    https://github.com/cy4nguy/PythonSimpleKeylogger/issues/3
    https://github.com/gzc/isystem/issues/1
    https://github.com/SaeruHikari/SakuraEngine-Old/issues/3
    https://github.com/xyba1337/ValorantEZTS/issues/3
    https://github.com/henryjeff/portfolio-website/issues/16
    https://github.com/HoyDiamond/DiamondSeo01/issues/2
    https://github.com/qianjiahao/MongoDB/issues/2
    https://github.com/u21h2/nacs/issues/13
    https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/31
    https://github.com/qw3rtman/p/issues/35
    https://github.com/rafaballerini/GitTutorial/issues/200
    https://github.com/Yalantis/uCrop/issues/948
    https://www.paiklangna.com/
    https://diamondlnwpg168.com/

    🎰🎲สิ่งศักดิ์สิทธิ์สิ่งศักดิ์สิทธิ์🎲🎰

  • https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/30
    https://github.com/defunkt/ambitious_activeldap/issues/14
    https://github.com/openai/sparse_attention/issues/13
    https://github.com/dashpradeep99/https-github.com-miguellgt-books/issues/6
    https://github.com/HoyDiamond/DiamondSeo01/issues/1
    https://github.com/cy4nguy/PythonSimpleKeylogger/issues/3
    https://github.com/gzc/isystem/issues/1
    https://github.com/SaeruHikari/SakuraEngine-Old/issues/3
    https://github.com/xyba1337/ValorantEZTS/issues/3
    https://github.com/henryjeff/portfolio-website/issues/16
    https://github.com/HoyDiamond/DiamondSeo01/issues/2
    https://github.com/qianjiahao/MongoDB/issues/2
    https://github.com/u21h2/nacs/issues/13
    https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/31
    https://github.com/qw3rtman/p/issues/35
    https://github.com/rafaballerini/GitTutorial/issues/200
    https://github.com/Yalantis/uCrop/issues/948
    https://wwwa.paiklangna.com/
    https://diamondlnwpg168.com/

    🎰🎲สิ่งศักดิ์สิทธิ์สิ่งศักดิ์สิทธิ์🎲🎰

  • https://taxidriver3ep5.readme.io/
    https://taxidriver3ep5.readme.io/reference/taxidriver3ep5
    https://taxidriver3ep6.readme.io/
    https://taxidriver3ep6.readme.io/reference/taxidriver3-ep6
    https://interminableep5.readme.io/
    https://interminableep5.readme.io/reference/interminableep5
    https://meandwhofinal.readme.io/
    https://meandwhofinal.readme.io/reference/meandwhoep10
    https://melody-of-secrets-jnmm.readme.io/
    https://melody-of-secrets-jnmm.readme.io/reference/melodyofsecretsep1
    https://hihello.com/p/aa7b5f18-e6c0-4c11-8888-5c7e7ebd2877
    https://hihello.com/p/855cc266-40c8-426a-b7cb-b4855ccdf42a
    https://hihello.com/p/399cbe9e-14b0-4e99-8de6-f23cb0ea4535
    https://x.com/baifernwak50948/status/1996855018713153676
    https://linkmix.co/47631551
    https://prasatnas.com/posts/237271
    https://bsky.app/profile/spiritcarryon.bsky.social/post/3m7a26cqtj22u
    https://guyanahub.com/post/7089
    https://mastodon.social/@saliraay/115665965129421173
    https://papaly.com/categories/share?id=bbcd2c22450b48028128c2d145316497
    https://communities.win/c/catnaholics/p/1ARd8WMDUe/
    https://raindrop.io/watone/zfdgfgytytyt-63949006
    https://chouseisan.com/s?h=69c22c43f99e4491a88d41a222901c9b
    https://scrapbox.io/sikasik/sfdfdgfghghgh
    https://start.me/w/ky2z69
    https://multy.me/aIcfe
    https://www.TwosApp.com/693295f7c1ec96787faa13e8
    https://lebanonhub.app/posts/735805
    https://www.tipga.com/e/6932965c3286fe399154bf9f
    https://forum.phuongnamedu.vn/threads/sfdgfhghjhjhh.161913/
    https://abrir.link/VkMBh
    https://www.collcard.com/post/441489_https-taxidriver3ep5-readme-io-https-taxidriver3ep5-readme-io-reference-taxidriv.html
    https://tooter.in/icikmus/posts/115666011485299000
    https://herbalmeds-forum.biolife.com.my/d/337649-sfdgftytuyuyu
    https://matters.town/a/t0f1wkaw3b16
    https://insta.tel/post/317681_https-taxidriver3ep5-readme-io-https-taxidriver3ep5-readme-io-reference-taxidriv.html
    https://community.wongcw.com/posts/1184954
    https://www.ths.ac.th/question/csfdgfgfgfg/
    https://www.nahuabo.go.th/?dwqa-question=csgfhgguyuyuy
    https://schoolido.lu/user/sfetrtuyuoioi/
    https://www.grepmed.com/a3rufm27z4
    https://bandori.party/user/360425/gfhyt7668/
    https://cinderella.pro/user/244638/sffhgj779898/
    https://www.intensedebate.com/people/a3rufm27z4
    https://pastelink.net/lmbsf4se
    https://telegra.ph/sfgfui998-12-05
    https://justpaste.it/jrva6

    sfdgfhhghgh

Leave a comment

Back to New Posts