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/turtlesmutantmadnessfreegemsgeneratornoverify
https://trailblazer.me/id/turtlesmutantmadnessupdatedfreegemsgeneratornoverify
https://trailblazer.me/id/turtlesmutantmadnessfreegemsgeneratornewtrick
https://trailblazer.me/id/turtlesmutantmadnessfreeunlimitedgemsgenerator2023
https://trailblazer.me/id/workingturtlesmutantmadnessfreegemsgeneratornoverify
https://trailblazer.me/id/ultimatesoccerfootballfreegoldsgeneratornoverification
https://trailblazer.me/id/ultimatesoccerfootballupdatedfreegemsgeneratornosurvey
https://trailblazer.me/id/getultimatesoccerfootballfreepointsgeneratornoverification
https://trailblazer.me/id/ultimatesoccerfreeunlimitedgoldgeneratornosurvey
https://trailblazer.me/id/workingultimatesoccerfootballfreepointsgeneratornoverification
https://trailblazer.me/id/wildscapesfreediamondsgeneratornolegit
https://trailblazer.me/id/wildscapesupdatedfreediamondsgeneratornoverification
https://trailblazer.me/id/getwildscapesfreediamondsgeneratornosurvey
https://trailblazer.me/id/wildscapesfreeunlimiteddiamondsgeneratornoverify
https://trailblazer.me/id/wildscapesfreediamondsgeneratornosurveytrusted
https://trailblazer.me/id/kingdomofheckfirefreegoldgeneratornolegit
https://trailblazer.me/id/kingdomofheckfireupdatedfreegoldgenerator
https://trailblazer.me/id/getkingdomofheckfirefreegoldgeneratornoverify
https://trailblazer.me/id/kingdomofheckfirefreeunlimitedgoldgeneratornoverification
https://trailblazer.me/id/workingkingdomofheckfirefreegoldgeneratornoverify
https://trailblazer.me/id/carxdriftracingfreecoinsgeneratornolegit
https://trailblazer.me/id/carxdriftracingupdatedfreecoinsgenerator
https://trailblazer.me/id/getcarxdriftracingfreecoinsgeneratornosurvey
https://trailblazer.me/id/carxdriftracingfreeunlimitedcoinsgeneratornosurvey
https://trailblazer.me/id/carxdriftracingfreeworkingcoinsgenerator
https://trailblazer.me/id/assassincreedfreeitemsgeneratornoverification
https://trailblazer.me/id/assassincreedvalhallaupdatedfreeitemsgeneratornoverify
https://trailblazer.me/id/getassassincreedvalhallafreeitemsgeneratornoverification
https://trailblazer.me/id/assassincreedvalhallafreeunlimiteditemsgeneratornoverify
https://trailblazer.me/id/workingassassincreedvalhallafreeitemsgeneratornosurvey
https://trailblazer.me/id/forgeofempiresfreegoldgeneratornolegit
https://trailblazer.me/id/forgeofempiresupdatedfreegoldgeneratornoverification
https://trailblazer.me/id/getforgeofempiresfreegoldgenerator2023
https://trailblazer.me/id/forgeofempiresfreeunlimitedgoldgeneratornoverify
https://trailblazer.me/id/workingforgeofempiresfreediamondsgeneratornoverification
https://trailblazer.me/id/frontierjusticefreegoldgeneratornoverify
https://trailblazer.me/id/frontierjusticeupdatedfreegoldgeneratornoverify
https://trailblazer.me/id/getfrontierjusticefreegoldgeneratornoverify2023
https://trailblazer.me/id/frontierjusticefreeunlimitedgoldgeneratornewtrick
https://trailblazer.me/id/frontierjusticefreeworkinggoldgeneratornoverify
https://trailblazer.me/id/eraofcelestialsfreerubygeneratornolegit
https://trailblazer.me/id/eraofcelestialsupdatedfreerubygeneratornoverification
https://trailblazer.me/id/geteraofcelestialsfreerubygeneratornoverification
https://trailblazer.me/id/eraofcelestialsfreeunlimitedrubygeneratornewtrick
https://trailblazer.me/id/workingeraofcelestialsfreerubygeneratornosurvey
https://trailblazer.me/id/overdrivecityfreecashgeneratornolegit
https://trailblazer.me/id/overdrivecityupdatedfreecashgenerator
https://trailblazer.me/id/getoverdrivecityfreecashgeneratornoverificationnewtrick
https://trailblazer.me/id/overdrivecityfreeunlimitedcashgeneratornoverification
https://trailblazer.me/id/workingoverdrivecityfreecashgeneratornoverification
https://www.pastery.net/azqufv/
https://notes.io/qHe1x
https://rextester.com/XZT36213
https://pasteio.com/xhenVW78x4Hb
https://pastelink.net/xyf9vfb9
https://paiza.io/projects/LIEu7ufkOpw2mAdzB72-Rg
https://ide.geeksforgeeks.org/online-c-compiler/f5210635-1b5a-44c0-95b1-d5e3c0036639
https://paste.firnsy.com/paste/rgJJOwSb8RO
https://paste.enginehub.org/TMfHkfMWd
https://jsfiddle.net/fcyLjhq5/
https://paste.ee/p/2PIsI
https://yamcode.com/untitled-77472
https://www.fimfiction.net/blog/1123883/ballerina-2025
https://www.fimfiction.net/blog/1123885/predator-killer-of-killers-2025
https://www.fimfiction.net/blog/1123886/straw-2025
https://www.fimfiction.net/blog/1123887/ko-2025
https://www.fimfiction.net/blog/1123894/the-ugly-stepsister-2025
https://www.fimfiction.net/blog/1123896/materialists-2025
https://www.fimfiction.net/blog/1123898/until-dawn-2025
https://www.fimfiction.net/blog/1123900/shadow-force-2025
https://www.fimfiction.net/blog/1123902/28-years-later-2025
https://www.fimfiction.net/blog/1123908/the-life-of-chuck-2025
https://carousell.app.link/nH0uLHyCgUb
https://hackmd.io/@madkur/rycdGcAQxx
https://minakdjinggo.amebaownd.com/posts/57003060
https://searchtech.fogbugz.com/default.asp?Suggestions.1.798994.0
https://jsbin.com/zikoratamo/edit?html,output
https://paiza.io/projects/j2Rqn4kp7xwUf6Wm1OPB-w?language=php
https://snippet.host/arkhye
https://ctxt.io/2/AAB4z4PFEw
https://glot.io/snippets/h8dgxmcrfa
https://rextester.com/WUAK76713
https://www.fimfiction.net/blog/1123645/tourist-family-2025
https://www.fimfiction.net/blog/1123649/alappuzha-gymkhana-2025
https://www.fimfiction.net/blog/1123659/good-bad-ugly-2025
https://www.fimfiction.net/blog/1123681/kingdom-2025
https://www.fimfiction.net/blog/1123683/thug-life-2025
https://www.fimfiction.net/blog/1123683/thug-life-2025
https://www.fimfiction.net/blog/1123687/sister-midnight-2025
https://www.fimfiction.net/blog/1123689/taandob-2025
https://www.fimfiction.net/blog/1123696/sikandar-2025
https://id.carousell.com/p/1375306696/
https://minakdjinggo.amebaownd.com/posts/57002293
https://app.daily.dev/posts/wwevehdf-d9iobahkc
https://hackmd.io/@madkur/BkD-jwAXge
https://searchtech.fogbugz.com/default.asp?Suggestions.1.798882.0
https://jsbin.com/gavuhimewi/edit?html,output
https://paiza.io/projects/Nt_XsVhtff5IFVWumH3LWQ?language=php
https://snippet.host/gyexpj
https://ctxt.io/2/AAB4R-QFFw
https://rextester.com/ACV1572
https://glot.io/snippets/h8dcfnt192
https://www.imdb.com/list/ls594852418
https://www.imdb.com/fr-ca/list/ls594852913
https://www.imdb.com/de/list/ls594852807
https://www.imdb.com/pt/list/ls594854553
https://www.imdb.com/de/list/ls594854195
https://www.imdb.com/pt/list/ls594854390
https://www.imdb.com/pt/list/ls594859587
https://www.imdb.com/pt/list/ls594859158
https://www.imdb.com/pt/list/ls594859632
https://scrapbox.io/brdb0625asfasc/www.imdb.com%2Flist%2Fls594852418
https://paste.centos.org/view/bac4612e
https://www.etextpad.com/ysmsjxdtlr
https://pastelink.net/c2dza2uq
https://paste.enginehub.org/d-4Q3xmgQ
https://pastebin.com/6VwyZ8rj
https://paste.thezomg.com/347454/47978175/
https://p.ip.fi/5faa
https://rentry.co/co9q2bhw
https://notes.io/wPdSQ
https://tech.io/snippet/005s8bE
https://jsitor.com/M635WjWtKan
https://privatebin.net/?17e51c06f910ea91#Ch9Gq9BQeZ93oZst5vwDpeZBiiUoGGu44XAE31b3od7x
https://glot.io/snippets/h8c95q3kib
https://paiza.io/projects/7pExMRW1yF4XWOb5xBWOqA
https://tooter.in/harrykur/posts/114691195387507748
https://community.wongcw.com/posts/1090928
https://matters.town/a/xlnm2n5t0f4p
https://medium.com/@yurigheboy25/https-www-imdb-com-list-ls594852418-d4a43898cdc5
https://plaza.rakuten.co.jp/harrykur05/diary/202506160000/
https://www.fimfiction.net/blog/1120538/materialists-2025
https://www.fimfiction.net/blog/1120543/materialists-english
https://www.fimfiction.net/blog/1120550/materialists-2025
https://www.fimfiction.net/blog/1120552/materialists-2025-available
https://www.fimfiction.net/blog/1120561/materialists
https://www.fimfiction.net/blog/1120563/123movs-materialists-2025-on
https://minakdjinggo.amebaownd.com/posts/56996763
https://app.daily.dev/posts/ssdhh-zn2pbjea3
https://challonge.com/rter29pq
https://hackmd.io/@madkur/r1S58l6Qxl
https://sharing.clickup.com/90181144896/t/h/86etuuc4e/CXA7YLI34UOGMNV
https://wokwi.com/projects/433880200331269121
https://searchtech.fogbugz.com/default.asp?Suggestions.1.797839.0
https://jsbin.com/yuzoxokibi/edit?html,output
https://paiza.io/projects/huhl-6HAmuFCRsdrLt9qZQ?language=php
https://snippet.host/ooyzcn
https://ctxt.io/2/AAB4z8HQFQ
https://rextester.com/KYOR58392
https://glot.io/snippets/h8c4ygyzdf
https://paste.centos.org/view/81bf2fea
https://www.onlinegdb.com/G3FviQT4V
https://soundcloud.com/lukman-kazadar/dragons-2025-film-complet-en-francais
https://soundcloud.com/lukman-kazadar/regarder-dragons-streaming-vf-francais
https://soundcloud.com/famous1-elder/pelisplus-exterminio-la-evolucion-2025-online-en-espanol-y-latino
https://soundcloud.com/woodson302/pelisplus-28-anos-despues-2025-online-en-espanol-y-latino
https://soundcloud.com/woodson302/pelisplus-28-anos-despues-pelicula-completa-online-en-espanol
https://soundcloud.com/betharia/ver-pelicula-28-anos-despues-2025-completa-espanol-y-latino-cuevana-3
https://soundcloud.com/betharia/28-anos-despues-2025-pelicula-completa
https://soundcloud.com/betharia/28-anos-despues-pelicula-completa-espanol-latino
https://soundcloud.com/betharia/ver-pelicula-exterminio-la-evolucion-2025-completa-espanol-y-latino-cuevana-3
https://soundcloud.com/betharia/exterminio-la-evolucion-2025-pelicula-completa
https://soundcloud.com/betharia/pelisplus-exterminio-la-evolucion-pelicula-completa-online-en-espanol
https://soundcloud.com/betharia/exterminio-la-evolucion-pelicula-completa-espanol-latino
https://soundcloud.com/daniel13-58964745/pelisplus-elio-2025-online-en-espanol-y-latino
https://soundcloud.com/daniel13-58964745/ver-pelicula-elio-2025-completa-espanol-y-latino-cuevana-3
https://soundcloud.com/daniel13-58964745/elio-2025-pelicula-completa
https://soundcloud.com/daniel13-58964745/pelisplus-elio-pelicula-completa-online-en-espanol
https://soundcloud.com/daniel13-58964745/elio-pelicula-completa-espanol-latino
https://soundcloud.com/kaelynn5/telecharger-28-ans-plus-tard-2025-complet-en-streaming-vf-et-vostfr
https://soundcloud.com/kaelynn5/voir-fr-28-ans-plus-tard-en-streaming-vf-en-francais
https://soundcloud.com/kaelynn5/regarder-28-ans-plus-tard-2025-film-complet-en-francais
https://soundcloud.com/kaelynn5/telecharger-elio-2025-complet-en-streaming-vf-et-vostfr
https://soundcloud.com/kaelynn5/voir-fr-elio-en-streaming-vf-en-francais
https://soundcloud.com/kaelynn5/regarder-elio-2025-film-complet-en-francais
https://soundcloud.com/cimamiy/telecharger-sur-la-route-de-papa-2025-complet-en-streaming-vf-et-vostfr
https://soundcloud.com/cimamiy/voir-fr-sur-la-route-de-papa-en-streaming-vf-en-francais
https://soundcloud.com/cimamiy/regarder-sur-la-route-de-papa-2025-film-complet-en-francais
https://soundcloud.com/cimamiy/telecharger-la-tournee-2025-complet-en-streaming-vf-et-vostfr
https://soundcloud.com/cimamiy/voir-fr-la-tournee-en-streaming-vf-en-francais
https://soundcloud.com/cimamiy/regarder-la-tournee-2025-film-complet-en-francais
https://soundcloud.com/tealdeer/cb01-elio-streaming-ita-2025-in-altadefinizione-1080p
https://soundcloud.com/tealdeer/altadefinizione-elio-streaming-ita-completo-cb01
https://soundcloud.com/tealdeer/a7a0a901-b2f4-497d-9294-385e875ced80
https://soundcloud.com/tealdeer/149f878e-8a47-42e5-a46e-6300230a844f
https://soundcloud.com/tealdeer/2dac541f-23e7-4965-b2e1-d79ba190117d
https://soundcloud.com/tealdeer/3f1e27f4-4b85-4059-a38c-d7aa9a3739a4