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://perfect10linersep20thai.graphy.com/
https://cccv.to/perfect10linersep20
http://fullhdnatra2online.graphy.com/
http://nezha2full1080.graphy.com/
https://cccv.to/nezha2hdtw1080p
https://khunphijaokhaep15.graphy.com/
https://khunphijaokhaep16.graphy.com/
https://cccv.to/khunphijaokhaep16
https://cccv.to/khunphijaokhaep15
https://lebanonhub.app/posts/160547
https://raindrop.io/adekabirth/sahuuuur-53226876
https://lifeisfeudal.com/Discussions/question/sfryeaywey
https://forum.thecodingcolosseum.com/topic/44844/sfdtjryto8r790
https://forum.lexulous.com/user/aryareyt3y
https://telegra.ph/fdykutliyutoy9-03-08
https://snippet.host/msbhdc
https://forumketoan.com/threads/fdjrsyte68r.63234/
https://pastelink.net/26kxwth7
https://start.me/w/MNer4E
https://multy.me/gyZwZ
https://diendannhansu.com/threads/fsaetjuw46u.739229/
https://bsky.app/profile/adekarbit.bsky.social/post/3ljty466das2e
https://foro.ribbon.es/topic/61929/frsyei7
https://bootstrapbay.com/user/joarsda
https://www.petition2congress.com/ctas/sfjdutliy
https://www.bitsdujour.com/profiles/JeM8o5
https://old.bitchute.com/video/B3CSXDRg4hM2/
https://old.bitchute.com/video/DMj3OetqnBFz/
https://old.bitchute.com/video/SRncc8kC1hN7/
https://old.bitchute.com/video/CCinbAyZ82vg/
https://chobaolam.vn/threads/sagsgsg.612028/
http://www.limesucks.com/thread/ti7o8gogg/
http://www.fellnasen-service.de/index.php?thread/485012-ti7o8gogg/
https://anonpaste.com/share/c2e9839d02
https://jsbin.com/refevopeqe/edit?html,output
https://jsfiddle.net/dpba5n9e/
https://paiza.io/projects/YrcgLUUasbmPUSsg4clMmg?language=php
https://snippet.host/ssdfvs
https://glot.io/snippets/h5a35ox1cl
https://paste.feed-the-beast.com/view/a7b3c227
https://www.pastery.net/bgqzcf/
https://paste.laravel.io/2bcece9a-5a52-4a1b-b088-664eae3b1d1e
https://ctxt.io/2/AAB49b02Fw
https://rextester.com/TJZQ42940
https://telegra.ph/sgsgsg-03-08
https://paste.intergen.online/view/b449787b
https://mickey17twhd.graphy.com/
https://twmickey17hd.graphy.com/
https://twsubedmickey17.graphy.com/
https://girlsonwiretw2025.graphy.com/
https://thainezha2.graphy.com/
https://girlsonwirestw2025.graphy.com/
https://themonkeytw2025.graphy.com/
https://themonkeyhd.graphy.com/
https://thecorpsetw2025.graphy.com/
https://subthainezha2.graphy.com/
https://twthecorpsee.graphy.com/
https://thaisubnezha2.graphy.com/
https://quynaptrangvietsub.graphy.com/
https://neezhaa2tw.graphy.com/
https://cccv.to/nezha
https://2025-nee-zha-2.univer.se/
https://neezhaa2tw0141.graphy.com/
https://filmcompletnezha2.graphy.com/
https://thai-ne-zha.univer.se/
https://neezha2espanol.graphy.com/
https://nezha2espanoatino.graphy.com/
https://streamingvfnezha2.graphy.com/
https://stthvcngccfullhd.graphy.com/
https://open.firstory.me/story/cm7z90zp700wg01zxajg2c7g6
https://view.genially.com/67cb5c0ae542436703501963/presentation-garamwna
https://knowt.com/flashcards/9d049427-2b71-4c2c-84e6-fd0d8da911e3
https://bento.me/vietiphimm-dubed
https://papaly.com/categories/share?id=cd1c47574f9a41d196d9a1b5197eccbb
https://mickey17twhd.graphy.com/
https://twmickey17hd.graphy.com/
https://twsubedmickey17.graphy.com/
https://girlsonwiretw2025.graphy.com/
https://thainezha2.graphy.com/
https://girlsonwirestw2025.graphy.com/
https://themonkeytw2025.graphy.com/
https://themonkeyhd.graphy.com/
https://thecorpsetw2025.graphy.com/
https://subthainezha2.graphy.com/
https://twthecorpsee.graphy.com/
https://thaisubnezha2.graphy.com/
https://quynaptrangvietsub.graphy.com/
https://neezhaa2tw.graphy.com/
https://cccv.to/nezha
https://2025-nee-zha-2.univer.se/
https://neezhaa2tw0141.graphy.com/
https://filmcompletnezha2.graphy.com/
https://thai-ne-zha.univer.se/
https://neezha2espanol.graphy.com/
https://nezha2espanoatino.graphy.com/
https://streamingvfnezha2.graphy.com/
https://stthvcngccfullhd.graphy.com/
https://open.firstory.me/story/cm7z90zp700wg01zxajg2c7g6
https://view.genially.com/67cb5c0ae542436703501963/presentation-garamwna
https://knowt.com/flashcards/9d049427-2b71-4c2c-84e6-fd0d8da911e3
https://bento.me/vietiphimm-dubed
https://papaly.com/categories/share?id=cd1c47574f9a41d196d9a1b5197eccbb
https://github.com/in-the-lost-lands-movre-on-uss
https://github.com/in-the-lost-lands-now-mov-on-us
https://github.com/in-the-lost-lands-falmave-us
https://github.com/in-the-lost-lands-on-filem-jek
https://github.com/night-of-the-zoo-falmavee-us
https://github.com/night-of-the-zoo-movre-on-uss
https://github.com/night-of-the-zoo-now-mov-on-uss
https://github.com/night-of-the-zoo-on-filem-jek
https://github.com/rule-breakers-falmavee-us
https://github.com/rule-breakers-movre-on-uss
https://github.com/rule-breakers-now-mov-on-uss
https://github.com/rule-breakers-on-filem-jek
https://github.com/queen-of-the-ring-falmavee-us
https://github.com/queen-of-the-ring-movre-on-uss
https://github.com/queen-of-the-ring-now-mov-on-uss
https://github.com/queen-of-the-ring-on-filem-jek
https://github.com/mickey-17-falmavee-us
https://github.com/mickey-17-movre-on-uss
https://github.com/mickey-17-on-filem-jek
https://github.com/mickey-17-now-mov-on-us
https://github.com/last-breath-movre-on-uss
https://github.com/last-breath-falmavee-us