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
Are You a Victim of Crypto Hack or Fake Crypto Investment/Mining?
If you’ve fallen victim to a crypto hack or a fraudulent investment/mining scheme, it’s crucial to act quickly to recover your lost funds. I can personally recommend Morphohack Cyber Service as the best option for recovery.
I was once a victim of crypto fraud, and I felt completely helpless until I found Morphohack. Their team was professional, transparent, and highly skilled in recovering lost funds. They guided me through every step of the process, offering both reassurance and effective solutions.
Morphohack has years of experience in the recovery industry and a strong track record of success. Their team stays up-to-date on the latest trends in crypto fraud, using advanced techniques to trace and recover stolen assets. After doing my own research, I found numerous success stories from other clients who had their funds recovered through Morphohack.
If you’re dealing with crypto theft or scams, don’t wait, reach out to Morphohack. They are a reliable, trusted service with a proven success rate. Don’t let your crypto losses define your financial future, take action and trust the professionals at Morphohack to help you recover your funds. (MORPHOHACK@CYBERSERVICES. COM)
https://band.link/muado4khd
https://band.link/muadomoviehdq
https://band.link/muadomoviezone
https://band.link/xemphimmuadohd
https://muz.lc/muado2025fullhdlau
https://band.link/muadolaumienphi
https://band.link/phimmuadomoviehd
https://band.link/lamgiaovomamovie2
https://band.link/motchillmuadomovie
https://band.link/muado2025fullhdlau
https://band.link/thanhguomdiequymovie
https://www.passes.com/muadohd
https://www.passes.com/demonsrc
https://www.passes.com/fullhdmuado
https://www.passes.com/codaumafullhd
https://www.passes.com/lamgiauvoima2fullhd
https://www.imdb.com/list/ls4109742045/
https://www.imdb.com/list/ls4109742047/
https://www.imdb.com/list/ls4109741987/
https://medium.com/wcb27529/master-sap-success-with-sap-c-bcbdc-2505-exam-dumps-from-dumpscafe-6d62cab0a925 https://medium.com/wcb27529/unlock-your-success-with-pegasystems-pegacplsa88v1-new-dumps-questions-from-dumpscafe-f05ba83152f5
https://www.zybuluo.com/ChloeYoung/note/2624161
https://www.zybuluo.com/ChloeYoung/note/2624162
https://www.fbioyf.unr.edu.ar/evirtual/mod/forum/discuss.php?d=78680
https://www.fbioyf.unr.edu.ar/evirtual/mod/forum/discuss.php?d=78682
https://steemit.com/education/@davidwilly/success-with-sap-cbcbdc2505-new-dumps-questions-from-dumpscafe
https://matters.town/a/a59o1pw7ugn2
https://matters.town/a/als0y3tp9g92
https://www.mindomo.com/outline/4053fd9905d64b44b929e5cd4cd35075
https://plaza.rakuten.co.jp/certsexam/diary/202509150000/
https://plaza.rakuten.co.jp/certsexam/diary/202509150001/
https://github.com/Sophiejohny/practice-tests/issues/13
https://github.com/Sophiejohny/practice-tests/issues/14
https://courses.peoples-praxis.org/mod/forum/discuss.php?d=176580
https://courses.peoples-praxis.org/mod/forum/discuss.php?d=176579
https://public.tableau.com/app/profile/ella.foster1116/viz/ThePowerofCisco200-301ExamDumps/Sheet1
https://public.tableau.com/app/profile/ella.foster1116/viz/WhyChooseDumpsCafeforOGEA-101ExamPreparation/Sheet1
https://tcsn.tcteamcorp.com/blogs/81217/Your-Ultimate-Blueprint-to-Ace-the-Cisco-200-301-CCNA
https://tcsn.tcteamcorp.com/blogs/81219/The-Open-Group-OGEA-101-Exam-Dumps-Your-Ultimate-Path
https://www.pinlap.com/JamesEvans
https://nhadat24.org/ads/sap-c_bcbdc_2505-exam-dumps
https://hellobiz.in/the-open-group-ogea-101-exam-dumps-prepare-smartly-with-dumpscafe
https://studylib.net/doc/27845630/dumsp-cafe-sap-c-bcbdc-2505
https://studylib.net/doc/27845636/dumpscafe-the-open-group-ogea-101
https://studylib.net/doc/27845642/dumpscafe-cisco-200-301
https://studylib.net/doc/27845648/dumps-cafe-pegasystems-pegacplsa88v1
https://anyflip.com/tcile/hyso
https://anyflip.com/tcile/gqxa
https://anyflip.com/tcile/rekk
https://anyflip.com/tcile/rprw
https://pdfhost.io/v/mYXWYY78FU_Dumps_Cafe_Pegasystems-PEGACPLSA88V1
https://pdfhost.io/v/vjGJ3XUNt9_DumpsCafe_Cisco-200-301
https://audiomack.com/dumpscafe/song/68c7e436317c1
https://quizgecko.com/upload/dumsp-cafe-sap-c-bcbdc-2505-OQD5yf
https://us.idyllic.app/quiz/87yw0vb7c4-master-the-sap-cbcbdc2505-exam
NATIONAL LEADER IN CRYPTOCURRENCY RESTORATION/CAPTAIN JACK RECOVERY
Please inform the CAPTAIN JACK RECOVERY team at realcaptainjack@proton.me if you have lost bitcoin to crooks. Captain Jack Recovery offers his customers the highest level of professionalism and round-the-clock consultation assistance. To guarantee the most dependable and secure recovery procedure, they are well-equipped with bitcoin recovery tools that are updated and maintained on a regular basis. Their customer service representatives are knowledgeable, effective, and prepared to address any inquiries you could have regarding the retrieval of your belongings. Make advantage of the data displayed below.
Contact information at realcaptainjack@proton.me
Website: https://realcaptainjack.wixsite.com/crypto-recovery
https://www.facebook.com/groups/arsenal.vs.athletic.bilbao.live.stream/