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://m.facebook.com/media/set/?set=a.2322817251238686
https://m.facebook.com/media/set/?set=a.2322818131238598
https://m.facebook.com/media/set/?set=a.918950909742108
https://m.facebook.com/media/set/?set=a.918951289742070
https://m.facebook.com/media/set/?set=a.918953303075202
https://m.facebook.com/media/set/?set=a.918954289741770
https://m.facebook.com/media/set/?set=a.918955539741645
https://m.facebook.com/media/set/?set=a.918957726408093
https://m.facebook.com/media/set/?set=a.918959209741278
https://m.facebook.com/media/set/?set=a.918960123074520
https://m.facebook.com/media/set/?set=a.918960913074441
https://m.facebook.com/media/set/?set=a.918962086407657
https://m.facebook.com/media/set/?set=a.918963013074231
https://m.facebook.com/media/set/?set=a.918966493073883
https://m.facebook.com/media/set/?set=a.918968209740378
https://m.facebook.com/media/set/?set=a.918969316406934
https://m.facebook.com/media/set/?set=a.918970376406828
https://m.facebook.com/media/set/?set=a.918971823073350
https://m.facebook.com/media/set/?set=a.918980749739124
https://m.facebook.com/media/set/?set=a.918983186405547
https://gamma.app/public/Culpa-tuya-n-2024-4jfyihe8ebu9j2t
https://gamma.app/public/MEGAVer-Culpa-tuya-2024-Online-en-Espanol-y-Latino-jprlgu9rez1btyj
https://gamma.app/public/VERCulpa-tuya-2024-Pelicula-Completa-Online-en-Espanol-y-Latino-s9pej6d05ufz711
https://gamma.app/public/PelisPlusVER-Culpa-tuya-2024-PELICULA-COMPLETA-ONLINE-en-Espanol—cf5sekfnaisdduk
https://gamma.app/public/HD-cuevana-Culpa-tuya-2024Ver-GRATIS-Pelicula-Completa-Online-en—01oyw5pkmjwn1do
https://moviesunivers-com.blogspot.com/
https://taplink.cc/sledujte
https://bio.site/Sledujte
https://linktr.ee/aurelz993
https://linkr.bio/celyfilmcz
https://mez.ink/aurelz993
https://heylink.me/nine197/
https://linksome.me/123stream
https://bio.link/deviirya
https://linki.ee/freemovies2024
https://solo.to/sledujteferraricelyf
https://yamcode.com/sledujte-3
https://rentry.co/cmpfpw
https://pastelink.net/8w4rflu6
http://pastehere.xyz/oLTmgbu5n/
https://jsitor.com/GsJsIDrrHe
https://jsbin.com/lalabuf/edit?html,output
https://onlinegdb.com/_zRRg9Spn
https://rift.curseforge.com/paste/43f37678
https://notes.io/wyLJZ
https://pasteio.com/xzHyL8um9T7r
https://paste.azago.in/VI38K9UEcg
https://tempaste.com/zbgx8i36LFJ
https://www.pastery.net/dggruc/
https://www.pasteonline.net/sledujte-9
https://pastebin.com/gEnW7Psy
https://prod.pastebin.prod.webservices.mozgcp.net/ZKyovYpz
https://paste.enginehub.org/l—FmfYk2
https://ctxt.io/2/AAAwa9uxEA
https://snippet.host/eygwzt
https://glot.io/snippets/gscylw8oef
https://bitbin.it/zZGuUL0j/
https://paste.kodi.tv/yexuyejabo
https://justpaste.me/NrZU
https://ivpaste.com/v/cWYD8fBRgW
https://sharetext.me/tiwg6f7jau
https://baccalaureate23.blogspot.com/2024/01/kim-jong-uns-brother-threatens-military.html
https://brekingnewsinvestigasion.blogspot.com/2024/01/kim-jong-uns-brother-threatens-military.html
https://brekingnewsinvestigasion2.blogspot.com/2024/01/kim-jong-uns-brother-threatens-military.html
https://brekingnewsinvestigasion3.blogspot.com/2024/01/kim-jong-uns-brother-threatens-military.html
https://brekingnewsinvestigasion4.blogspot.com/2024/01/kim-jong-uns-brother-threatens-military.html
https://brekingnewsinvestigasion5.blogspot.com/2024/01/kim-jong-uns-brother-threatens-military.html
https://brekingnewsinvestigasion6.blogspot.com/2024/01/kim-jong-uns-brother-threatens-military.html
https://brekingnewsinvestigasion7.blogspot.com/2024/01/kim-jong-uns-brother-threatens-military.html
https://breking-news24.blogspot.com/2024/01/kim-jong-uns-brother-threatens-military.html
https://brekingnews-24.blogspot.com/2024/01/kim-jong-uns-brother-threatens-military.html
https://gist.github.com/ykhgc/ba7a65eeeef6372da07ef12188ae3ffd
https://gist.github.com/ydkcr/d8c09214a7457a43d44d212ba442f903
https://gist.github.com/tgcwy/e1e1b2ca5682fd42ab96728777403968
https://gist.github.com/yhtkc/34c798fc7fa7655971b64f0ede19c24b
https://thewhispererep8.framer.website/
https://nightdreamep4.framer.wiki/
https://marrymyhusbandep5.framer.website/
https://deadfriendforeverep4.framer.wiki/
https://marrymyhusbandep5.discut.io/p/duuaithy-saamiikhnniiaecchkfriiaiheth-ep-5-t-nthii-5-chiiriisekaahliichabaithy-a9eu2dwt5epu
https://www.quotev.com/story/16296080/%E0%B8%A5%E0%B8%B0%E0%B8%84%E0%B8%A3-%E0%B8%AA%E0%B8%B2%E0%B8%A1%E0%B8%B5%E0%B8%84%E0%B8%99%E0%B8%99%E0%B8%B5%E0%B9%89%E0%B9%81%E0%B8%88%E0%B8%81%E0%B8%9F%E0%B8%A3%E0%B8%B5%E0%B9%83%E0%B8%AB%E0%B9%89%E0%B9%80%E0%B8%98%E0%B8%AD-EP5-%E0%B8%8B%E0%B8%B5%E0%B8%A3%E0%B8%B5%E0%B8%AA%E0%B9%8C%E0%B9%80%E0%B8%81%E0%B8%B2%E0%B8%AB%E0%B8%A5%E0%B8%B5%E0%B8%8B%E0%B8%B1%E0%B8%9A/1
https://4kingpart2thaihd.liquidblox.com/
https://dramakoreamarrymyhusbandep5.liquidblox.com/
https://4kingpart2fullstorythaihd.unicornplatform.page/
https://github.com/apps/hd-4kings-2-or-4-2-thai-hd
https://gist.github.com/yhtkc/34c798fc7fa7655971b64f0ede19c24b
https://watchmovieonline4kings2.framer.website/
https://marrymyhusbandep5.framer.wiki/
https://marrymyhusbandep6.framer.wiki/
https://groups.google.com/g/metaeropahu/c/qDfoRwP5zAs/m/D4e1Z2p5AAAJ
https://groups.google.com/g/metaeropahu/c/Ijt9sVLRdDQ/m/3HOn6oF6AAAJ
https://groups.google.com/g/netflixxyzonline/c/v0Pkqj4b0rA/m/g9jIaaE1BQAJ
https://groups.google.com/g/streammoviesonlinehz/c/adk73mgo9AQ/m/W9BW4ILWAAAJ
https://gamma.app/public/2023—o7pymg5hgpet1ru
https://gamma.app/public/HD-SUB-2023-mdycghbdob4vumh
https://gamma.app/public/2-2023-TW-itq3m9ptdfvg95c
https://gamma.app/public/2023-HD1080p-1jdj5byvb6fiflo
https://gamma.app/public/2023-HD-d6pf0kj6et4qwli
https://gamma.app/public/HD2023—keii21s9xj654xb
https://gamma.app/public/2023—k8qa5w2b4sjlx05
https://gamma.app/public/2023-Wonka—qrdlkp7z77gqh9l
https://gamma.app/public/2023-1080-mqtxszvijotvky5
https://gamma.app/public/SUB-2023-ZH-zqqlew34zmarr4t
https://gamma.app/public/Wonka2023—6t1p9ub17le3san
https://gamma.app/public/2-1080P-HD—hst86xy4iddnd9t
https://gamma.app/public/2-The-Marvels-2023—m947qya5m7guhnl
https://gamma.app/public/2-I-2023-HDp—6pl02lzxl9jlzx1
https://gamma.app/public/-45qroxyjsrmy4b5
https://baskadia.com/post/2d7wg
https://baskadia.com/post/2d8ho
https://4k-watch.playhdmovie.xyz
https://nets-flix.xyz
https://4king2.liquidblox.com/
https://4kingspart2fullstorythaidubbed.unicornplatform.page/
https://4kings2.discut.io/p/hnangaihm-4kings-phaakh-2-4-kings-2-etmeruue-ng-hd-1080p-phaakyaithy-frii-43kluv6jrtg7
https://walling.app/FjUOkSCKP6p5cPkmV8zI/-
https://walling.app/dPhqmgUyEVmcaVOFt17k/-
https://twinstheseriesep11.framer.wiki/
https://thesignep8.framer.wiki/
https://cherrymagicep5.framer.wiki/
https://mydemonep13.framer.wiki/
https://mydemonep14dramakorea.framer.wiki/