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/harrypotterpuzzlesfreegoldgeneratornoverification
https://trailblazer.me/id/harrypotterpuzzlesfreeupdatedgoldgenerator2023
https://trailblazer.me/id/getharrypotterpuzzlesfreegoldgeneratornewtrick
https://trailblazer.me/id/harrypotterpuzzlesfreeunlimitedgoldgenerator
https://trailblazer.me/id/workingharrypotterpuzzlesfreegoldgeneratornosurvey
https://trailblazer.me/id/minionrushfreetokensgeneratornolegit
https://trailblazer.me/id/minionrushfreeupdatedtokensgeneratornohumansurvey
https://trailblazer.me/id/getminionrushfreecoinsgeneratornoverification
https://trailblazer.me/id/minionrushfreeunlimitedtokensgeneratornohumansurvey
https://trailblazer.me/id/minonrushfreecoinsgeneratortrustednoverify
https://trailblazer.me/id/simcityfreesimoleansgeneratornolegit
https://trailblazer.me/id/simcityfreeupdatedsimoleansgeneratornoverification
https://trailblazer.me/id/getfreesimcityfreesimcashgeneratornewtrick
https://trailblazer.me/id/simcityfreeunlimitedsimcashgeneratornoverification
https://trailblazer.me/id/workingsimcityfreesimcashgeneratornosurvey
https://trailblazer.me/id/stateofsurvivalfreestaminageneratornolegit
https://trailblazer.me/id/stateofsurvivalfreeupdatedstaminageneratornoverify
https://trailblazer.me/id/getstateofsurvivalfreebiocapsgeneratornoverification
https://trailblazer.me/id/stateofsurvivalfreeunlimitedstaminageneratornoverification
https://trailblazer.me/id/simcityfreeworkingsimoleansgeneratornoverification
https://trailblazer.me/id/instagramfreeverifiedbadgegenerator
https://trailblazer.me/id/instagramfreeupdatedverifiedbadgegenerator
https://trailblazer.me/id/getinstagramfreeverifiedbadgegenerator
https://trailblazer.me/id/instagramfreeunlimitedverifiedbadgemethodgenerator
https://trailblazer.me/id/workingfreeinstagramfreeverifiedbadgegeneratornoverification
https://trailblazer.me/id/fifa22freecoinsgeneratornohumansurveyrequired
https://trailblazer.me/id/fifa22freeupdatedcoinsgeneratornohumanverify
https://trailblazer.me/id/fifa33freepointsgeneratornohumanverificationrequired
https://trailblazer.me/id/fifa22freeunlimitedcoinsgeneratornewtrick
https://trailblazer.me/id/securefifa22freepointsgeneratornoverification2023
https://trailblazer.me/id/dreamleaguesoccerfreecoinsgeneratornohumanverificationrequired
https://trailblazer.me/id/dreamleaguesoccerupdatedfree1kcoinsgenerator
https://trailblazer.me/id/getdreamleaguesoccerfreecoinsgeneratornewtrick
https://trailblazer.me/id/dreamleaguesoccerfreeunlimitedcoinseneratornewmethod
https://trailblazer.me/id/securedreamleaguesoccerfreecoinsgeneratornosurvey
https://trailblazer.me/id/thesevendeadlysinsfreecoinsgeneratornolegit
https://trailblazer.me/id/thesevendeadlysinsupdatedfreecoinsgenerator
https://trailblazer.me/id/getthesevendeadlysinsfreecoinsgenerator2023
https://trailblazer.me/id/thesevendeadlysinsfreeunlimitedcoinsgeneratornewtrick
https://trailblazer.me/id/thesevendeadlysinsfreeworkingdiamondsgeneratornosurvey
https://trailblazer.me/id/recroomfreetokensgeneratornewtrick
https://trailblazer.me/id/recroomupdatedfreetokensgeneratornohumanverify
https://trailblazer.me/id/getrecroomfreetokensgeneratornewtrick
https://trailblazer.me/id/recroomfreeunlimitedtokensgeneratornewmethod
https://trailblazer.me/id/securerecroomfreetokensgeneratornohumanverification
https://trailblazer.me/id/sheinfreecodesgeneratornohumanverification
https://trailblazer.me/id/sheinfreeupdatedcodesgeneratornewtrick
https://trailblazer.me/id/getsheinfree250dollargiftcardgenerator
https://trailblazer.me/id/sheinfreeunlimitedgiftcardgeneratornewtrick
https://www.pastery.net/jaexgn/
https://notes.io/qJUdL
https://rextester.com/QDJQ95762
https://pasteio.com/xtY7uMq0qRTa
https://pastelink.net/9zj8ap65
https://paiza.io/projects/kez1oIhdRb3LWHAFJt_kzw
https://ide.geeksforgeeks.org/online-c-compiler/2542f9e1-175e-4949-b5d6-60396fa4a196
https://paste.firnsy.com/paste/IdKvXUHYC0p
https://paste.enginehub.org/-HhUkKGCR
https://jsfiddle.net/1Ljayc9v/
https://paste.ee/p/561YG
https://yamcode.com/sdfsd-9516
https://old.bitchute.com/video/cni4MYDSeOOb/
https://old.bitchute.com/video/H2ouFQtHcmyR/
https://old.bitchute.com/video/H2n3pgURjJPT/
https://old.bitchute.com/video/UwfhKytkX3yH/
https://old.bitchute.com/video/IYSngOf9sJLm/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.762451.0
https://wokwi.com/projects/429486551215264769
https://healingxchange.ning.com/profiles/blogs/ftpwvlkyoj
https://forum.thecodingcolosseum.com/topic/55703/ftpwvlkyoj
https://foro.ribbon.es/topic/72833/ftpwvlkyoj
https://app.daily.dev/posts/ftpwvlkyoj-krqafu5zp
https://hackmd.io/@moviewave/BJcts-p1lx
https://glot.io/snippets/h6uo2ki28e
https://paiza.io/projects/K-jFA5YVy8MFr_RJyUlMwQ
https://jsbin.com/mipokazine/edit?html,output
https://pastebin.com/dCpPa14z
https://pastelink.net/0f3c2jb0
https://etextpad.com/wbi8jliwfn
https://www.wowace.com/paste/bafd0313
https://www.pastery.net/zakxbp/
https://paste.centos.org/view/2804f810
https://onlinegdb.com/XReHdnNt9
https://jsbin.com/qibotoyabo/edit?html,css,js,console,output
https://paiza.io/projects/G6HLKjUcCLPMO6er-ZV5bQ
https://www.wowace.com/paste/1d6385b7
https://old.bitchute.com/video/5MeuyAshVEsm/
https://old.bitchute.com/video/fzcDOLKxhlmp/
https://old.bitchute.com/video/4D1PcXyJdtaR/
https://old.bitchute.com/video/QsiKWoyVY4SU/
https://old.bitchute.com/video/eeLFw7Ak3YBJ/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.762446.0
https://wokwi.com/projects/429478161439488001
https://healingxchange.ning.com/profiles/blogs/jkoupppimp
https://forum.thecodingcolosseum.com/topic/55663/jkoupppimp
https://foro.ribbon.es/topic/72804/jkoupppimp
https://app.daily.dev/posts/jkoupppimp-g4ebpadhb
https://hackmd.io/@moviewave/H12m6J6kxl
https://glot.io/snippets/h6ukhzv0k0
https://paiza.io/projects/9t3dD_YHIJ6VYwrrm9VPMg
https://jsbin.com/kixipirisu/edit?html,output
https://pastebin.com/Ehwc7UGX
https://pastelink.net/6na0mlsn
https://etextpad.com/vd22zp2rt4
https://www.wowace.com/paste/507403bc
https://www.pastery.net/mnnxdq/
https://paste.centos.org/view/3deb0376
https://onlinegdb.com/etA6tlCbG
https://jsbin.com/sivosacibo/edit?html,css,js,console,output
https://paiza.io/projects/SEIDcxAavxOBzvPlsofd1Q
https://www.wowace.com/paste/7dff6935
https://cccv.to/thamtukienkyankhongdaufhd
https://cccv.to/latmat8vongtaynangvietsub
https://cccv.to/fastracingjazz
https://zonafastracingjazz.graphy.com/courses/fast-racing-jazz-fullversion-hd
https://pabarikgulathai.graphy.com/courses/pabrikgula-fullversion-thaidub
https://thamtukien.graphy.com/courses/xemngay-tham-tu-kien-ky-an-khong-dau-2025-full-vietsub-hd-mien-phi
https://faceoff8embraceoflight.graphy.com/courses/latmat8-vongtaynang-fullvietsub-hd
https://x.com/BirdsVf/status/1916787687572336880
https://foro.ribbon.es/topic/72754/dsaetuwu64
https://web3devcommunity.com/topic/72575/dteru5w6iu65i
https://bsky.app/profile/adekarbit.bsky.social/post/3lnuhnzxwac2k
https://snippet.host/dfvvhk
https://forum.ripper.store/user/adekabirth
https://forum.lexulous.com/user/adeka-births
https://justpaste.it/jty5b
https://www.bitsdujour.com/profiles/iqD4cv
https://bootstrapbay.com/user/dseu45w
https://forum.thecodingcolosseum.com/topic/55626/tie56ie76e65i
https://matters.town/a/jyho9algoesr
https://tooter.in/adekabirth/posts/114414938537285288
https://multy.me/uvwGb
https://pastelink.net/28r4x3z3
https://forumketoan.com/threads/fsjkytue6r8p7p.67940/
https://telegra.ph/fjytuorp87-04-28
https://start.me/w/Rgxeom
https://old.bitchute.com/video/ITaxCi6kInNZ/
https://old.bitchute.com/video/upMZqECNgxdt/
https://old.bitchute.com/video/tMnHaSLtdlO5/
https://old.bitchute.com/video/8CZ48mv2jMmW/
https://old.bitchute.com/video/8Sz9MtnGH0Mk/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.762419.0
https://wokwi.com/projects/429468183478850561
https://healingxchange.ning.com/profiles/blogs/pzhfnaxkfw
https://forum.thecodingcolosseum.com/topic/55611/pzhfnaxkfw
https://foro.ribbon.es/topic/72747/pzhfnaxkfw
https://app.daily.dev/posts/pzhfnaxkfw-do9vzknxr
https://hackmd.io/@moviewave/B1_Juankge
https://glot.io/snippets/h6ug47zzms
https://paiza.io/projects/H0srqgW17TPa-SgNuI73iA
https://jsbin.com/cazufibico/edit?html,output
https://pastebin.com/9w4h1CWG
https://pastelink.net/yzytjwld
https://etextpad.com/ilonfqhifl
https://www.wowace.com/paste/30510c63
https://www.pastery.net/nxswec/
https://paste.centos.org/view/578db7cc
https://onlinegdb.com/AnFrGz4LM_
https://jsbin.com/potipawama/edit?html,css,js,console,output
https://paiza.io/projects/IQKaoN6yJY5h8HqVdliHvA
https://www.wowace.com/paste/965dbd1b
https://old.bitchute.com/video/P9sNTevuJGbb/
https://old.bitchute.com/video/eVwub29n8szo/
https://old.bitchute.com/video/ilvf7aqXDwsO/
https://old.bitchute.com/video/aToOKYykuzS7/
https://old.bitchute.com/video/jYO7zN25uIiY/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.762373.0
https://wokwi.com/projects/429452169584005121
https://healingxchange.ning.com/profiles/blogs/bkrhlolnml
https://forum.thecodingcolosseum.com/topic/55537/bkrhlolnml
https://foro.ribbon.es/topic/72679/bkrhlolnml
https://app.daily.dev/posts/bkrhlolnml-3bph8hfsp
https://hackmd.io/@moviewave/H1TDit3yex
https://glot.io/snippets/h6u902y8dz
https://paiza.io/projects/hhvx5aPnhbmcvCTQUZgL-w
https://jsbin.com/zobexigero/edit?html,output
https://pastebin.com/cdDRMehv
https://pastelink.net/dqpct2nh
https://etextpad.com/d8fgbms1bv
https://www.wowace.com/paste/16c66ded
https://www.pastery.net/ccevkg/
https://paste.centos.org/view/59d2b759
https://onlinegdb.com/eVwTtfk0o
https://jsbin.com/qecobuniqa/edit?html,css,js,console,output
https://paiza.io/projects/QePjh6pSs_jxP4thdMLyXQ
https://www.wowace.com/paste/043facba