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://vlink.design/profile/TyphoonFamilyep7
https://vlink.design/profile/TyphoonFamilyep8
https://vlink.design/profile/ep1LastSummer
https://vlink.design/profile/LastSummerep2
https://vlink.design/profile/ep8WouldYouMarryMe
https://vlink.design/profile/WouldYouMarryMeep9
https://vlink.design/profile/PoisonousLoveTheSeriesep7
https://vlink.design/profile/TheWickedGameSeriesep6
https://vlink.design/profile/ep5LoverMerman
https://vlink.design/profile/ITWelcomeToDerryep2
https://x.com/baifernwak50948/status/1984493763662930050
https://bsky.app/profile/spiritcarryon.bsky.social/post/3m4kbbcc2h22t
https://guyanahub.com/post/5609
https://mastodon.social/@saliraay/115472806487991427
https://papaly.com/categories/share?id=8ea8e48d2c424e63b5528fddcf3955f5
https://communities.win/c/catnaholics/p/1ARJvlgPKq/
https://raindrop.io/watone/cdgdgfhghg-62670241
https://chouseisan.com/s?h=c017d54352e34d88a8890d692eb29032
https://scrapbox.io/sikasik/sfdgfhuy79808
https://start.me/w/v99wd6
https://prasatnas.com/posts/139523
https://linkmix.co/46143064
https://multy.me/xM65r
https://www.TwosApp.com/69059f4b903228ee76b84531
https://lebanonhub.app/posts/664780
https://www.tipga.com/e/69059fb73286fe7b2ee82f64
https://forum.phuongnamedu.vn/threads/sfdgfhjh.128727/
https://abrir.link/AaYUL
https://namelessmc.com/profile/cxdrt6565/
https://www.collcard.com/post/427112_https-vlink-design-profile-typhoonfamilyep7-https-vlink-design-profile-typhoonfa.html
https://insta.tel/post/309488_https-vlink-design-profile-typhoonfamilyep7-https-vlink-design-profile-typhoonfa.html
https://community.wongcw.com/posts/1171749
https://tooter.in/icikmus/posts/115472893660051201
https://herbalmeds-forum.biolife.com.my/d/312023-cxvnguyyiuu
https://matters.town/a/oi1g1hf5weff
http://www.chomthong.go.th/topicview.php?cid=1&tid=3542
https://www.nahuabo.go.th/?dwqa-question=cdgffuyyiy
https://www.ths.ac.th/question/gfhgghgghg/
http://www.chokeng.co.th/webboard/topic/473737/csdgfhgjhjhiu
https://www.datascienceportfol.io/m9by9a7f9c/projects/82
https://www.grepmed.com/svg1chlgr2
https://cinderella.pro/user/236044/keirsansa/
https://schoolido.lu/user/jimmibulas/
https://bandori.party/user/347073/joelcajob/
https://developers.fogbugz.com/default.asp?W2731
https://files.fm/769196r9i3/info
https://www.intensedebate.com/people/seejonsen
https://telegra.ph/csdgfhgjyiuoi-11-01
https://pastelink.net/u94i29he
https://rentry.co/8yob2atp
https://justpaste.it/6cfrt
https://vlink.design/profile/TyphoonFamilyep7
https://vlink.design/profile/TyphoonFamilyep8
https://vlink.design/profile/ep1LastSummer
https://vlink.design/profile/LastSummerep2
https://vlink.design/profile/ep8WouldYouMarryMe
https://vlink.design/profile/WouldYouMarryMeep9
https://vlink.design/profile/PoisonousLoveTheSeriesep7
https://vlink.design/profile/TheWickedGameSeriesep6
https://vlink.design/profile/ep5LoverMerman
https://vlink.design/profile/ITWelcomeToDerryep2
https://x.com/baifernwak50948/status/1984493763662930050
https://bsky.app/profile/spiritcarryon.bsky.social/post/3m4kbbcc2h22t
https://guyanahub.com/post/5609
https://mastodon.social/@saliraay/115472806487991427
https://papaly.com/categories/share?id=8ea8e48d2c424e63b5528fddcf3955f5
https://communities.win/c/catnaholics/p/1ARJvlgPKq/
https://raindrop.io/watone/cdgdgfhghg-62670241
https://chouseisan.com/s?h=c017d54352e34d88a8890d692eb29032
https://scrapbox.io/sikasik/sfdgfhuy79808
https://start.me/w/v99wd6
https://prasatnas.com/posts/139523
https://linkmix.co/46143064
https://multy.me/xM65r
https://www.TwosApp.com/69059f4b903228ee76b84531
https://lebanonhub.app/posts/664780
https://www.tipga.com/e/69059fb73286fe7b2ee82f64
https://forum.phuongnamedu.vn/threads/sfdgfhjh.128727/
https://abrir.link/AaYUL
https://namelessmc.com/profile/cxdrt6565/
https://www.collcard.com/post/427112_https-vlink-design-profile-typhoonfamilyep7-https-vlink-design-profile-typhoonfa.html
https://insta.tel/post/309488_https-vlink-design-profile-typhoonfamilyep7-https-vlink-design-profile-typhoonfa.html
https://community.wongcw.com/posts/1171749
https://tooter.in/icikmus/posts/115472893660051201
https://herbalmeds-forum.biolife.com.my/d/312023-cxvnguyyiuu
https://matters.town/a/oi1g1hf5weff
http://www.chomthong.go.th/topicview.php?cid=1&tid=3542
https://www.nahuabo.go.th/?dwqa-question=cdgffuyyiy
https://www.ths.ac.th/question/gfhgghgghg/
http://www.chokeng.co.th/webboard/topic/473737/csdgfhgjhjhiu
https://www.datascienceportfol.io/m9by9a7f9c/projects/82
https://www.grepmed.com/svg1chlgr2
https://cinderella.pro/user/236044/keirsansa/
https://schoolido.lu/user/jimmibulas/
https://bandori.party/user/347073/joelcajob/
https://developers.fogbugz.com/default.asp?W2731
https://files.fm/769196r9i3/info
https://www.intensedebate.com/people/seejonsen
https://telegra.ph/csdgfhgjyiuoi-11-01
https://pastelink.net/u94i29he
https://rentry.co/8yob2atp
https://justpaste.it/6cfrt
Dr. Aigbomian, a renowned practitioner dedicated to natural healing, successfully treated my HSV-2 condition using his specially formulated herbal remedies. Under his expert guidance and strictly adhering to his detailed instructions, I embarked on a treatment journey that spanned three weeks. At the end of this period, to my immense relief and joy, my HSV-2 test results came back negative, signaling a triumph over the virus. In addition to my own case, Dr. Aigbomian also extended his expertise to my friend, who was suffering from HSV-1 as well as HSV-2, and similarly guided them towards recovery. His profound knowledge in leveraging the power of natural herbs enables him to address a multitude of conditions, including HIV/AIDS, HERPES, HPV, HSV1&2, CANCER, and DIABETES, among others. If you are keen on exploring a natural path to healing, you can reach out to Dr. Aigbomian directly via WhatsApp at the number +2349153323194 or send an email to draigbomianherbalhome3@gmail.com.
https://1link.jp/regrettingyou2025koreanhd
https://1link.jp/regrettingyoukosubhd4k
https://1link.jp/regrettingyouuhd4kko
https://1link.jp/regrettingyou2025kosub
https://1link.jp/regrettingyousubko
https://1link.jp/regrettingyoukoreanhd
https://1link.jp/regrettingyoukosub2025
https://1link.jp/regrettingyou2025uhdko
https://1link.jp/regrettingyouhd4kko
https://1link.jp/regrettingyouuhd4ksubko
https://1link.jp/predatorbadlandsuhd4kko
https://1link.jp/predatorbadlands2025kosub
https://1link.jp/predatorbadlands2025koreanhd
https://1link.jp/predatorbadlandskosubhd4k
https://1link.jp/predatorbadlandssubko
https://1link.jp/predatorbadlandskoreanhd
https://1link.jp/predatorbadlandskosub2025
https://1link.jp/predatorbadlands2025uhdko
https://1link.jp/predatorbadlandsuhd4ksubko
https://1link.jp/predatorbadlandshd4kko
https://1link.jp/deadtorights2025koreanhd
https://1link.jp/deadtorightsuhd4kko
https://1link.jp/deadtorightskosubhd4k
https://1link.jp/deadtorights2025kosub
https://1link.jp/deadtorightskoreanhd
https://1link.jp/deadtorightskosub2025
https://1link.jp/deadtorightssubko
https://1link.jp/deadtorights2025uhdko
https://1link.jp/deadtorightshd4kko
https://1link.jp/deadtorightsuhd4ksubko
https://www.surveyking.com/survey/94jjw
https://letterboxd.com/berakbauyaa/list/dfhgher34/
https://gist.github.com/FredesHiju3/8c3738290fb8acb6ad59a5becb3cca7e
https://gist.github.com/FredesHiju3/876598e246cab8bad419aca39b6d9d71
https://gist.github.com/FredesHiju3/3840683a60a573ff996b469ae7055bc7
https://gist.github.com/FredesHiju3/b34925c7656fda43003c8d9451bfd3a8
https://gist.github.com/FredesHiju3/d0584a4c8c3e39175ea3cd5bf1856ac0
https://gist.github.com/FredesHiju3/968df2fa2a5604962aa34f86d957654f
https://gist.github.com/FredesHiju3/cbb572617fb8e0e53a4a48a54f718087
https://gist.github.com/FredesHiju3/d672a9cffd6d5a4d28f107b7d2ed6cc8
https://gist.github.com/FredesHiju3/8dc8539371f88abcd362abd1ca04ec85
https://gist.github.com/FredesHiju3/3e9f33fc14ca162ff050854ea0eb4f82
https://www.surveyking.com/survey/6c4l4
https://letterboxd.com/berakbauyaa/list/dygesd546/
https://paste.feed-the-beast.com/9xVoOBS+N2m
https://paste.thezomg.com/382578/61978758/
https://paste.ofcode.org/xWGqPiefus8MDjFYKH4T5H
https://paste.me/paste/7d663c5f-b10f-47ed-63df-3485a6484252#040f451e653b664e36104a0156b908195e1015600ea89f9e348a13eb301c4642
https://hackmd.io/CsHwqWPqTtqaZv8Ouqc8vA
https://medium.com/@ayambayayooo23/dfgerx-888f469a0ec7
https://wokwi.com/projects/442611214377526273
https://www.onlinegdb.com/fork/38klcfgKa
https://ideone.com/KSWYO2
https://paiza.io/projects/mmolGJYz1eZtaYOJqhwENA?language=php
https://jsbin.com/yiyiducuki/
https://sebsauvage.net/paste/?1fbe07ff109a0884#70j/oZlIzdkSRACKduFPcbbhAFB/a53fIvw9Pp74oNQ
https://www.onlinegdb.com/fork/38klcfgKa
https://rextester.com/
https://telegra.ph/dfgwesdx-11-01
https://glot.io/snippets/hckhxae53j
https://tempel.in/view/cfF
https://justpaste.it/4lw2d
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=72551281&obs=&emal=&st=1&thread_id=
https://pastebin.com/jrqsC0h0
https://paste.intergen.online/view/a92c073d
https://pastelink.net/m484dcqe
https://freepaste.link/opl5irbexx
https://paste.chapril.org/?ed4a065f5edc6be5#EKnhEAQ1GEAH5nbDoKuS3d9Y6jjWGtT8jLiJoYuoyoSt
https://etextpad.com/u4bqvskucy
https://paste.enginehub.org/WswjBLTJf
https://rentry.co/d2zn4xv2
https://paste.myst.rs/7je80v0q
https://paste.laravel.io/d7a8c624-6f13-4e0f-af9e-0ae22ad3e080
https://paste.feed-the-beast.com/hsX+4AvFJ8l
https://www.wowace.com/paste/4b3f8d39
http://nopaste.ceske-hry.cz/1554540
https://paste.vpsfree.cz/k4NjwJ3H
https://notepad.pw/9CKTpy42X9t3vFF5sOm4
https://notes.io/ewQHV
https://paste.gd/aix9K1l8