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.mahaaction.com/missionimpossible8
https://www.mahaaction.com/lilostitchhd
https://www.mahaaction.com/watchfinaldestinationbloodlines2025
https://www.mahaaction.com/thunderbolts2025hd
https://www.mahaaction.com/sinners2025
https://www.mahaaction.com/theaccountant2
https://www.mahaaction.com/watchlilostitch2025hd
https://paiza.io/projects/xUCECmWX_NYzVkfs3U_Xpg?language=php
https://wokwi.com/projects/432176957545896961
https://searchtech.fogbugz.com/default.asp?Suggestions.1.781501.0
https://jsbin.com/deberewuyu/edit?html,output
https://snippet.host/dykbbo
https://ctxt.io/2/AAB4ZfSEEQ
https://rextester.com/FMLSQ6884
https://glot.io/snippets/h7reqgsqhc
https://www.onlinegdb.com/HCb5RimL9
https://paste.centos.org/view/af32f4dd
https://telegra.ph/ae-ssdh-05-28
https://paste.intergen.online/view/3cfe3b94
https://app.daily.dev/posts/wyeyeyer-kfa5wougn
https://imgur.com/gallery/wybe-ehshurfb-dhdfh-GUgpa15
https://challonge.com/9sfbdr4p
https://forum.thecodingcolosseum.com/topic/62247/beu-eydhddj
https://sharing.clickup.com/90181144896/t/h/86etmn7xe/HU1C8M0JM3TPZ19
https://primesmovie.amebaownd.com/posts/56910802
https://carousell.app.link/u5xlhZorJTb
https://old.bitchute.com/video/AIMWZM7ZmzBd/
https://old.bitchute.com/video/MJrHkGWc5oqx/
https://old.bitchute.com/video/2wB8hRy1LhqW/
https://old.bitchute.com/video/DRqY2sww7eYW/
https://old.bitchute.com/video/mRZvYzkyGesP/
https://wokwi.com/projects/432128269301053441
https://searchtech.fogbugz.com/default.asp?Suggestions.1.781460.0
https://jsbin.com/riferujasa/edit?html,output
https://paiza.io/projects/5Yc0zJrrOo1ahCYjP4Bjmw?language=php
https://paiza.io/projects/5Yc0zJrrOo1ahCYjP4Bjmw?language=php
https://snippet.host/tuzaks
https://ctxt.io/2/AAB4LVSiFA
https://glot.io/snippets/h7qtesetjd
https://rextester.com/GUYBR37296
https://candidate.codenation.com/luminalubz/
https://candidate.codenation.com/luminalubz/watch_mission_impossible_-the_final_reckoning_2025_fullmovie_available_now_online_streaming
https://candidate.codenation.com/luminalubz/watch_lilo_stitch_2025_fullmovie_available_now_online_streaming_nnatgyhhrcyuuv3xjtpung
https://candidate.codenation.com/luminalubz/single_2025
https://candidate.codenation.com/luminalubz/alappuzha_gymkhana_2025
https://candidate.codenation.com/luminalubz/hit_the_third_case_2025
https://candidate.codenation.com/luminalubz/sister_midnight_2025_evtjgjz7dqix4c9mee7y1w
https://candidate.codenation.com/luminalubz/tourist_family_2025
https://candidate.codenation.com/luminalubz/_thunderbolts_2025_dardxcqmpbygh0vhjum_vq
https://candidate.codenation.com/luminalubz/finaldestinationbloodlines2025-yw61vqpohfuhndb5rnmlw
https://candidate.codenation.com/luminalubz/sinners2025q31kudbmsic0gu6b7fnh1q
https://wokwi.com/projects/432087549272044545
https://searchtech.fogbugz.com/default.asp?Suggestions.1.781416.0
https://jsbin.com/qoqowonifa/edit?html,output
https://paiza.io/projects/PMuLGQ-1iGpt1IFhbxL3kw?language=php
https://snippet.host/jzonoy
https://ctxt.io/2/AAB4z-B3Eg
https://rextester.com/VSQU60028
https://glot.io/snippets/h7qbl6bisd
https://www.onlinegdb.com/4v9pE0NHD
https://paste.centos.org/view/781b41b1
https://paste.intergen.online/view/7f956a12
https://telegra.ph/wby4-3ywewh-05-27
https://app.daily.dev/posts/4byeyhdhdf-3xivhx985
https://imgur.com/gallery/https-candidate-codenation-com-luminalubz-yq3o7Bt
https://challonge.com/aw0oo1n8
https://id.carousell.com/p/https-candidate-codenation-com-luminalubz-1371429708/
https://hackmd.io/@zoannamizert/BkZtUk7zxe
https://www.fimfiction.net/blog/1080745/2025fullhd4k-tw4k-tw
https://www.fimfiction.net/blog/1080747/-
https://www.fimfiction.net/blog/1080752/lilo-stitch-2025
https://www.fimfiction.net/blog/1080756/00
https://www.fimfiction.net/blog/1080780/2025fullhd4k-tw4k-tw
https://www.fimfiction.net/blog/1080784/-
https://www.fimfiction.net/blog/1080787/trapped-00
https://www.fimfiction.net/blog/1080796/fullhd-2025-4k
https://www.fimfiction.net/blog/1080814/2025fullhd4k-tw-4k
https://www.fimfiction.net/blog/1080819/where-the-river-flows
https://www.fimfiction.net/blog/1080822/hd-2025-1080p
https://www.fimfiction.net/blog/1080833/2-2025fullhd4k-tw4k-hd
https://www.fimfiction.net/blog/1080836/2
https://www.fimfiction.net/blog/1080865/a-2025fullhd4k-tw
https://www.fimfiction.net/blog/1080868/a
https://www.fimfiction.net/blog/1080873/a-hd-2025-1080p
https://www.fimfiction.net/blog/1080877/a-2025
https://www.fimfiction.net/blog/1080884/xem-phimdoraemon-movie-44-nobita-v-cuc-phiu-lu-vo-th-gii-trong-tranhfull-hd-vietsub-thuyt-minh-phimmoi
https://www.fimfiction.net/blog/1080888/phim-lu-doraemon-movie-44-nobita-v-cuc-phiu-lu-vo-th-gii-trong-tranhfull-hd-vietsub-min-ph-online
https://www.fimfiction.net/blog/1080896/xemphim-doraemon-movie-44-nobita-v-cuc-phiu-lu-vo-th-gii-trong-tranh-2025-full-hd-vietsub-thuyt-minh-full4k
https://www.fimfiction.net/blog/1080902/xem-phim-doraemon-movie-44-nobita-v-cuc-phiu-lu-vo-th-gii-trong-tranh2025-full-hd-vietsub-b-phim-y
https://cccv.to/bepassionatelyinloveep1thai
https://cccv.to/youthfulgloryep22
https://cccv.to/youthfulgloryep20thai
https://cccv.to/youthfulgloryep18uhd
https://cccv.to/youthfulgloryep17thai
https://cccv.to/legendofzanghaiep25
https://cccv.to/legendofzanghaiep23thai
https://cccv.to/justiceinthedarkep24
https://cccv.to/ninepuzzlesep7disney
https://prisonerofbeautyzonagroup.graphy.com/courses/the-prisoner-of-beauty-ep32-36-uhd-wetv
https://raindrop.io/adekabirth/bidadari-nhap-55765726
https://x.com/BirdsVf/status/1927220378847367377
https://web3devcommunity.com/topic/82741/dsreatu46u
https://bsky.app/profile/adekarbit.bsky.social/post/3lq4ul5d5xk2y
https://snippet.host/kecixy
https://justpaste.it/gahsc
https://www.bitsdujour.com/profiles/AvQyeh
https://forum.thecodingcolosseum.com/topic/61975/sdteau45y
https://matters.town/a/gcu1vcicvgwl
https://tooter.in/adekabirth/posts/114578048584607110
https://start.me/w/g1YvQY
https://multy.me/Z6oXg
https://pastelink.net/79vc2f3e
https://forumketoan.com/threads/ftjryi76eo67o.70604/
https://telegra.ph/jyrko86op8-05-27