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/splatoon2freemoneygeneratornewmethod
https://trailblazer.me/id/splatoon2updatedfreemoneygeneratornoverification
https://trailblazer.me/id/getsplatoon2freeexperiencegeneratornoverification2023
https://trailblazer.me/id/splatoon2freeunlimitedexperiencegeneratornoverification
https://trailblazer.me/id/trustedsplatoon2freemoneygeneratornoverification2023
https://trailblazer.me/id/tactitoolfreemoneykitgeneratornolegit
https://trailblazer.me/id/tactitoolupdatedfreemoneykitgeneratornosurvey
https://trailblazer.me/id/gettactitoolfreemoneykitgeneratornoverification
https://trailblazer.me/id/tactitoolfreeunlimitedmoneykitgeneratornosurvey
https://trailblazer.me/id/workingtactitoolfreemoneykitgenerator
https://trailblazer.me/id/thewalkingdeadsurvivialfreerubygeneratornolegit
https://trailblazer.me/id/thewalkingdeadsurvivalfreerubygeneratornoverify
https://trailblazer.me/id/getthewalkindeadsurvivalfreerubygeneratornosurvey
https://trailblazer.me/id/thewalkingdeadsurvivalfreeunlimitedrubygenerator
https://trailblazer.me/id/trustedthewalkingdeadsurvivalfreerubygenerator
https://trailblazer.me/id/toyblastfreecoinsgeneratornolegit2023
https://trailblazer.me/id/toyblastupdatedfreecoinsgeneratornosurvey
https://trailblazer.me/id/gettoyblastfreecoinsgeneratornohumanverification2023
https://trailblazer.me/id/toyblastfreeunlimitedcoinsgeneratornoverifications
https://trailblazer.me/id/workingtoyblastfreecoinsgeneratornoverification2023
https://trailblazer.me/id/warmachinesfreediamondsgeneratornolegit2023
https://trailblazer.me/id/warmachinesupdatedfreediamondsgeneratornoverification
https://trailblazer.me/id/getwarmachinesfreecoinsgeneratornosurvey
https://trailblazer.me/id/warmachinesfreeunlimitedcoinsgeneratornoverification2023
https://trailblazer.me/id/trustedwarmachinesfreediamondsgenerator
https://trailblazer.me/id/zoo2animalparkfreediamondsgeneratornolegit
https://trailblazer.me/id/zoo2animalparkupdatedfreediamondsgeneratornoverification
https://trailblazer.me/id/getzoo2animalparkfreecoinsgeneratornoverification2023
https://trailblazer.me/id/zoo2animalparkfreeunlimitedcoinsgeneratornosurvey
https://trailblazer.me/id/workingzoo2animalparkfreediamondsgeneratornosurvey2023
https://trailblazer.me/id/animalcrossingfreebellsgeneratornoverification
https://trailblazer.me/id/animalcrossingupdatedfreebellsgenerator
https://trailblazer.me/id/getanimalcrossingfreeleafticketsgenerator
https://trailblazer.me/id/animalcrossingfreeunlimitedleafticketsgenerator2023
https://trailblazer.me/id/animalcrossingfreeworkingbellsgeneratornosurvey
https://trailblazer.me/id/battlelandsroyalefreebucksgeneratornoverification
https://trailblazer.me/id/battlelandsroyaleupdatedfreebucksgenerator
https://trailblazer.me/id/getbattlelandsroyalefreebucksgeneratornoverification
https://trailblazer.me/id/battlelandsroyalefreeunlimitedbucksgeneratornosurvey
https://trailblazer.me/id/battlelandsroyalefreeworkingbucksgeneratornoverification
https://trailblazer.me/id/boxingstarfreegoldgeneratornolegit
https://trailblazer.me/id/boxingstarupdatedfreegoldgeneratornosurvey
https://trailblazer.me/id/getboxingstarfreegoldgeneratornoverification
https://trailblazer.me/id/boxingstarfreeunlimitedgoldgeneratornoverification
https://trailblazer.me/id/boxingstarworkingfreegoldgeneratornoverification
https://www.pastery.net/xrqhpv/
https://notes.io/qJ9HF
https://rextester.com/SLUEG69502
https://pastelink.net/w2ayz1um
https://paiza.io/projects/zq8SSvp19hsN7XEaH0tOTA
https://ide.geeksforgeeks.org/online-c-compiler/4b3c4daa-3eb7-4115-9795-5f40f21989ee
https://paste.firnsy.com/paste/bNZhnoN2z2N
https://paste.enginehub.org/XZdfDVoRy
https://jsfiddle.net/ajfnmruv/
https://paste.ee/p/GX9z1
https://yamcode.com/zoo-10951
https://jsitor.com/O4wmibzOK9
https://rentry.co/dw8qz
https://wow.curseforge.com/paste/3b170204
https://wow.curseforge.com/paste/3b170204/raw
https://dev.bukkit.org/paste/269329bf
https://dev.bukkit.org/paste/269329bf/raw
https://rift.curseforge.com/paste/de30c7bc
https://rift.curseforge.com/paste/de30c7bc/raw
https://hastebin.com/share/araronijik.bash
http://nopaste.paefchen.net/1952721
https://glot.io/snippets/gmuktcuu92
https://ctftime.org/team/249717
https://github.com/my-fault-london-at-home-box-us
https://github.com/my-fault-london-folmovu-on-uss
https://github.com/my-fault-london-filmzila-hq
https://github.com/my-fault-london-hq-buxmuvee
https://github.com/captain-america-at-home-box-us
https://github.com/captain-america-folmovu-on-uss
https://github.com/captain-america-filemzila-hq
https://github.com/captain-america-hq-buxmuvee
https://github.com/ne-zha-2-at-home-box-us
https://github.com/ne-zha-2-folmovu-on-uss
https://github.com/ne-zha-2-filemzila-hq
https://github.com/ne-zha-2-hq-buxmuvee
https://github.com/chhaava-at-home-box-us
https://github.com/chhaava-folmovu-on-uss
https://github.com/chhaava-filemzila-hq
https://github.com/chhaava-hq-buxmuvee
https://github.com/badass-ravikumar-at-home-box-us
https://github.com/badass-ravikumar-folmovu-on-uss
https://github.com/badass-ravikumar-filemzila-hq
https://github.com/badass-ravikumar-hq-buxmuvee
https://github.com/my-fault-london-box-uss-hq
https://github.com/captain-america-box-uss-hq
https://github.com/heart-eyes-box-uss-hq
https://github.com/love-hurts-box-uss-hq
https://github.com/parthenope-box-uss-hq
https://github.com/youre-cordially-invited-box-uss-hq
https://github.com/lake-george-box-uss-hq
https://github.com/dog-man-box-uss-hq
https://github.com/companion-box-uss-hq
https://github.com/valiant-one-box-uss-hq
https://github.com/flight-risk-box-uss-hq
https://github.com/presence-box-uss-hq
https://github.com/brave-the-dark-box-uss-hq
https://github.com/inheritance-box-uss-hq
https://github.com/marked-men-box-uss-hq
https://github.com/back-in-action-box-uss-hq
https://github.com/the-brutalist-box-uss-hq
https://github.com/wish-you-were-here-box-uss-hq
https://github.com/wolf-man-box-uss-hq
https://github.com/one-of-them-days-box-uss-hq
https://github.com/den-of-thieves-2-box-uss-hq
https://github.com/the-prosecutor-box-uss-hq
https://github.com/your-fault-box-uss-hq
https://github.com/nosferatu-box-uss-hq
https://github.com/babygirl-box-uss-hq
https://github.com/a-complete-unknown-box-us-hq
https://github.com/sonic-3-box-uss-hq
https://github.com/carry-on-box-uss-hq
https://github.com/mufasa-the-lion-king-box-uss-hq
https://github.com/kraven-the-hunter-box-uss-hq
https://github.com/solo-leveling-box-uss-hq
https://github.com/moana-2-box-uss-hq
https://github.com/wicked-box-uss-hq
https://github.com/gladiator-ii-box-uss-hq
https://github.com/red-one-box-uss-hq
https://github.com/venom-3-box-uss-hq
https://github.com/the-substance-box-uss-hq
https://github.com/anora-box-uss-hq
https://github.com/a-real-pain-box-uss-hq
https://github.com/badass-ravikumar-box-uss-hq
https://github.com/loveyapa-box-uss-hq
https://github.com/vidaamuyarchi-box-uss-hq
https://github.com/deva-box-uss-hq
https://github.com/sky-force-box-uss-hq
https://github.com/azaad-box-uss-hq
https://github.com/identity-box-uss-hq
https://github.com/nesippaya-box-uss-hq
https://github.com/baby-john-box-uss-hq
https://github.com/emergency-box-uss-hq
https://github.com/fateh-box-us-hq
https://github.com/marco-box-us-hq
https://github.com/game-changer-box-us-hq
https://github.com/mission-grey-house-box-uss-hq
https://github.com/hisaab-barabar-box-uss-hq
https://github.com/pushpa-2-the-rule-box-uss-hq
https://github.com/invincible-box-uss-hq
https://github.com/solo-leveling-s2-box-uss-hq
https://github.com/the-recruit-box-uss-hq
https://github.com/mythic-quest-box-uss-hq
https://github.com/spider-man-box-uss-hq
https://github.com/the-pitt-box-uss-hq
https://github.com/paradise-box-uss-hq
https://github.com/severance-box-uss-hq
https://github.com/the-night-agent-box-uss-hq
https://github.com/silo-box-uss-hq
https://github.com/squid-game-box-uss-hq
https://github.com/prime-target-box-uss-hq
https://github.com/xo-kitty-box-us-hq
https://github.com/american-primeval-box-us-hq
https://github.com/the-rookie-box-us-hq
https://github.com/my-fault-london-uss-hq
https://github.com/my-fault-london-movee-hq
https://github.com/my-fault-london-box-hq
https://github.com/my-fault-london-folmovoo-uss
https://github.com/heart-eyes-uss-hq
https://github.com/heart-eyes-movee-hq
https://github.com/love-hurts-uss-hq
https://github.com/love-hurts-movee-hq
https://soundcloud.com/akiyah20/la-infiltrada-pelicula-completa-in-alta-definicion
https://soundcloud.com/akiyah20/ver-la-infiltrada-en-espanol-in-alta-definicion
https://soundcloud.com/akiyah20/la-infiltrada-pelicula-completa-streaming-espanol
https://soundcloud.com/akiyah20/pelisplus-ver-la-infiltrada-2024-pelicula-completa
https://soundcloud.com/akiyah20/la-infiltrada-2024-pelicula-completa-en-espanol
https://soundcloud.com/nareg4/capitan-america-un-nuevo-mundo-pelicula-completa-in-alta-definicion
https://soundcloud.com/nareg4/ver-capitan-america-un-nuevo-mundo-en-espanol-in-alta-definicion
https://soundcloud.com/nareg4/capitan-america-un-nuevo-mundo-pelicula-completa-streaming-espanol
https://soundcloud.com/nareg4/pelisplus-ver-capitan-america-un-nuevo-mundo-2024-pelicula-completa
https://soundcloud.com/nareg4/capitan-america-un-nuevo-mundo-2024-pelicula-completa-en-espanol
https://soundcloud.com/nareg4/ver-capitan-america-un-nuevo-mundo-2024-pelicula-completa
https://soundcloud.com/nareg4/pelisplus-ver-capitan-america-un-nuevo-mundo-pelicula-completa-online-en-espanol
https://soundcloud.com/frenchlime/bridget-jones-loca-por-el-pelicula-completa-in-alta-definicion
https://soundcloud.com/frenchlime/ver-bridget-jones-loca-por-el-en-espanol-in-alta-definicion
https://soundcloud.com/frenchlime/bridget-jones-loca-por-el-pelicula-completa-streaming-espanol
https://soundcloud.com/frenchlime/pelisplus-ver-bridget-jones-loca-por-el-2025-pelicula-completa
https://soundcloud.com/frenchlime/bridget-jones-loca-por-el-2025-pelicula-completa-en-espanol
https://soundcloud.com/frenchlime/ver-bridget-jones-loca-por-el-2025-pelicula-completa
https://soundcloud.com/frenchlime/pelisplus-ver-bridget-jones-loca-por-el-pelicula-completa-online-en-espanol
https://soundcloud.com/milenka-267797624/las-vidas-de-sing-sing-pelicula-completa-in-alta-definicion
https://soundcloud.com/milenka-267797624/ver-las-vidas-de-sing-sing-en-espanol-in-alta-definicion
https://soundcloud.com/milenka-267797624/las-vidas-de-sing-sing-pelicula-completa-streaming-espanol
https://soundcloud.com/milenka-267797624/pelisplus-ver-las-vidas-de-sing-sing-2025-pelicula-completa
https://soundcloud.com/milenka-267797624/las-vidas-de-sing-sing-2025-pelicula-completa-en-espanol
https://soundcloud.com/milenka-267797624/ver-las-vidas-de-sing-sing-2025-pelicula-completa
https://soundcloud.com/milenka-267797624/pelisplus-ver-las-vidas-de-sing-sing-pelicula-completa-online-en-espanol
https://soundcloud.com/kayinop975/el-maravilloso-mago-de-oz-pelicula-completa-in-alta-definicion
https://soundcloud.com/kayinop975/ver-el-maravilloso-mago-de-oz-en-espanol-in-alta-definicion
https://soundcloud.com/kayinop975/el-maravilloso-mago-de-oz-pelicula-completa-streaming-espanol
https://soundcloud.com/kayinop975/pelisplus-ver-el-maravilloso-mago-de-oz-2025-pelicula-completa
https://soundcloud.com/kayinop975/el-maravilloso-mago-de-oz-2025-pelicula-completa-en-espanol
https://soundcloud.com/kayinop975/ver-el-maravilloso-mago-de-oz-2025-pelicula-completa
https://soundcloud.com/kayinop975/pelisplus-ver-el-maravilloso-mago-de-oz-pelicula-completa-online-en-espanol
https://soundcloud.com/brenda-granie827/sledujte-na-plech-cely-film-cesky-cz-online-2025
https://soundcloud.com/brenda-granie827/sledujte-na-plech-2025-cely-film-cz-online-zdarma
https://soundcloud.com/brenda-granie827/cesky-cely-filmy-na-plech-2025-sledujte-online-cz-a-zdarma
https://soundcloud.com/brenda-granie827/filmy-2025-na-plech-cely-film-online-slovenske-hdq-audio
https://soundcloud.com/brenda-granie827/na-plech-cely-film-online-cz-sk-dabing-i-titulky
https://soundcloud.com/brenda-granie827/na-plech-cely-film-online-zdarma-2025-cz-dabing-i-titulky-1080p
https://soundcloud.com/brenda-granie827/filmy-na-plech-2025-plny-film-cely-film-online-cz-sk-dabing-premiery
https://qrfy.io/p/EfRpT4Xl4_
https://qrfy.io/p/FdYRSGh-v2
https://qrfy.io/p/my81nxgacz
https://qrfy.io/p/Ug_Xutbf5c
https://qrfy.io/p/q5PoLgZJA5
https://qrfy.io/p/LDMs1R4RuB
https://qrfy.io/p/lHVBomq295
https://n-hn-bc-t-vietsub.univer.se/
https://den-am-hon-viet-sub.univer.se/
https://rentry.co/v5owude6
https://hackmd.io/@keradrian/B10ZHyHFJe
https://raindrop.io/adekabirth/tungguan-we-52278214
https://multy.me/zcijJ
https://bsky.app/profile/adekarbit.bsky.social/post/3lhneaxwdw22b
https://forum.daoyidh.com/topic/26736/fsryue5u65u
https://foro.ribbon.es/topic/51816/ry5yu45wu45u
https://choitrai.net/threads/xem-tron-bo-phim.48941/
https://bootstrapbay.com/user/junawas
https://www.petition2congress.com/ctas/grearerahe5u
https://lifeisfeudal.com/Discussions/question/ffartwretwr
https://start.me/w/b0g0OQ
https://snippet.host/wfikcm
https://pastelink.net/jj2xo6l8
https://forumketoan.com/threads/harjuyuie6i6w4.59530/
https://foro.ribbon.es/topic/51918/dsfaetuw46
https://www.are.na/adrian-tucker/dsftru
https://paste.intergen.online/view/06309544
https://telegra.ph/ftrsyie75oi76-02-08
https://qrfy.io/p/UE10n8o65I
https://qrfy.io/p/Yqb9m_gr8z
https://qrfy.io/p/GHT2u6GJzq
https://qrfy.io/p/oMdMB0WR5n
https://qrfy.io/p/oazgCjl4Ns
https://qrfy.io/p/PsEScxL7lF
https://qrfy.io/p/Eqvt7cDwvO
https://qrfy.io/p/SJMH1A2D_W
https://qrfy.io/p/6jT8JKxYGL
https://glot.io/snippets/h4byfqq0zt
https://paste.feed-the-beast.com/view/e5e14d20
https://jsitor.com/RiwvLWvi-3
https://tech.io/snippet/54XcvEC
https://notes.io/wCNGt
https://rentry.co/758rfswt
https://paste.thezomg.com/285886/87406021/
https://pastebin.com/FwLjmgtD
https://pastelink.net/xshyb0f0
https://www.etextpad.com/mzlvmgctd2
https://paste.centos.org/view/6bb3e98f
https://freepaste.link/public/8luh6wnjct
https://scrapbox.io/qtfyi2025/qrfy.io%2Fp%2FUE10n8o65I
https://medium.com/@yurigheboy25/https-qrfy-io-p-ue10n8o65i-9571d7e1ed62
https://www.festivals.com/qtfyioindex—90530
https://community.wongcw.com/posts/972896
https://www.zephyraxis.com/wall/blogs/67135/qtfyioindex
https://matters.town/a/9ljbobbdlcl4
https://diendannhansu.com/threads/qtfyioindex.715939/
https://forumketoan.com/threads/qtfyioindex.59062/