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
I was recently scammed out of $53,000 by a fraudulent Bitcoin investment scheme, which added significant stress to my already difficult health issues, as I was also facing cancer surgery expenses. Desperate to recover my funds, I spent hours researching and consulting other victims, which led me to discover the excellent reputation of Capital Crypto Recover, I came across a Google post It was only after spending many hours researching and asking other victims for advice that I discovered Capital Crypto Recovery’s stellar reputation. I decided to contact them because of their successful recovery record and encouraging client testimonials. I had no idea that this would be the pivotal moment in my fight against cryptocurrency theft. Thanks to their expert team, I was able to recover my lost cryptocurrency back. The process was intricate, but Capital Crypto Recovery’s commitment to utilizing the latest technology ensured a successful outcome. I highly recommend their services to anyone who has fallen victim to cryptocurrency fraud. For assistance contact Recoverycapital@fastservice.com and on Telegram OR Call Number +1 (336)390-6684 via email: Capitalcryptorecover@zohomail.com you can visit his website: https://recovercapital.wixsite.com/capital-crypto-rec-1
I was recently scammed out of $53,000 by a fraudulent Bitcoin investment scheme, which added significant stress to my already difficult health issues, as I was also facing cancer surgery expenses. Desperate to recover my funds, I spent hours researching and consulting other victims, which led me to discover the excellent reputation of Capital Crypto Recover, I came across a Google post It was only after spending many hours researching and asking other victims for advice that I discovered Capital Crypto Recovery’s stellar reputation. I decided to contact them because of their successful recovery record and encouraging client testimonials. I had no idea that this would be the pivotal moment in my fight against cryptocurrency theft. Thanks to their expert team, I was able to recover my lost cryptocurrency back. The process was intricate, but Capital Crypto Recovery’s commitment to utilizing the latest technology ensured a successful outcome. I highly recommend their services to anyone who has fallen victim to cryptocurrency fraud. For assistance contact Recoverycapital@fastservice.com and on Telegram OR Call Number +1 (336)390-6684 via email: Capitalcryptorecover@zohomail.com you can visit his website: https://recovercapital.wixsite.com/capital-crypto-rec-1
Not long ago, I fell victim to an online trading scam. It started with what looked like a legitimate platform professional website, convincing customer support, and promises of steady returns. I deposited my Bitcoin, which over time added up to nearly $22,000. For a while, everything seemed fine. My account dashboard showed growth, withdrawals appeared possible, and the so-called account managers kept urging me to invest more. But when the time came to withdraw my funds, everything changed. My withdrawal requests were delayed, then ignored. Soon after, my account access was restricted. That’s when I realized I had been scammed. The sinking feeling of losing that much in Bitcoin was overwhelming. After days of research, I came across Dexdert Net Pro Recovery, a group that specialized in helping victims of crypto and online trading fraud. At first, I was skeptical after all, I had just been deceived, and trusting another company wasn’t easy. But after reading through testimonials and speaking directly with their representatives, I decided to give them a chance. The process was thorough. I had to provide transaction records, wallet addresses, communication logs with the scammers, and other key details. The Dexdert team carefully analyzed the blockchain trail of my Bitcoin and explained step by step how they would attempt recovery. Eventually, they were able to reclaim the funds and return them to my wallet.When I finally saw my Bitcoin restored, I felt a mix of relief and gratitude. What I thought was gone forever had been recovered. Today, I share my story so that others who may feel hopeless after a scam know that recovery is possible.
Reach Out For Help Via Information Below:
WhatsApp: (+1 (859) 609 4156)Telegram: (https://t.me/Dexdertprorecovery)Email: (DexdertNetPro@mail.com)
Not long ago, I fell victim to an online trading scam. It started with what looked like a legitimate platform professional website, convincing customer support, and promises of steady returns. I deposited my Bitcoin, which over time added up to nearly $22,000. For a while, everything seemed fine. My account dashboard showed growth, withdrawals appeared possible, and the so-called account managers kept urging me to invest more. But when the time came to withdraw my funds, everything changed. My withdrawal requests were delayed, then ignored. Soon after, my account access was restricted. That’s when I realized I had been scammed. The sinking feeling of losing that much in Bitcoin was overwhelming. After days of research, I came across Dexdert Net Pro Recovery, a group that specialized in helping victims of crypto and online trading fraud. At first, I was skeptical after all, I had just been deceived, and trusting another company wasn’t easy. But after reading through testimonials and speaking directly with their representatives, I decided to give them a chance. The process was thorough. I had to provide transaction records, wallet addresses, communication logs with the scammers, and other key details. The Dexdert team carefully analyzed the blockchain trail of my Bitcoin and explained step by step how they would attempt recovery. Eventually, they were able to reclaim the funds and return them to my wallet.When I finally saw my Bitcoin restored, I felt a mix of relief and gratitude. What I thought was gone forever had been recovered. Today, I share my story so that others who may feel hopeless after a scam know that recovery is possible.
Reach Out For Help Via Information Below:
WhatsApp: (+1 (859) 609 4156)Telegram: (https://t.me/Dexdertprorecovery)Email: (DexdertNetPro@mail.com)
MY OWN EXPERIENCE WITH LOST CRYPTO RETRIEVEMENT!
The Captain Jack Recovery in Bitcoin. Recovering Lost Funds From Online Fraudsters / Bitcoin Mining / Bitcoin Recovery / Improve Your Credit Score and Obtain Authorization for Remote Mobile Spy Control. Extraction of bad records from database systems, both public and private. Captain Jack Recovery can be contacted via Telegram @realcaptainjack or Text +491 5782 317 112