Top 20 Bodyweight WODs for CrossFit

Top 20 Bodyweight WODs for CrossFit

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

L Pull-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.  

 


WOD Fever

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.  


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    https://codepen.io/Jazmyn-Goodwin/pen/vYQzpKO
    https://www.pastery.net/mufemr/
    https://notes.io/qH3Fh
    https://rextester.com/FUVNC96821
    https://pasteio.com/x9YdMOXT98X8
    https://pastelink.net/bzo92iqy
    https://paiza.io/projects/ku_zfSfkvhqIOFTaKgYsJg?language=php
    https://paste.firnsy.com/paste/O6BQX9PyGTs
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    https://jsfiddle.net/jazmyngoodwin2836/pyfb3xL4/
    https://paste.ee/p/miVzA
    https://jsitor.com/T36y-cd5ny
    https://rentry.co/iph6e
    https://glot.io/snippets/gn5fc1lic1
    https://hastebin.com/share/hohokumefo.perl
    http://nopaste.paefchen.net/1953707
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    https://dev.bukkit.org/paste/99876240
    https://rift.curseforge.com/paste/668e2661
    https://jsbin.com/?html,js,output
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    https://sahirajewelrydesign.com/blogs/sahiras-blog/a-sangiebabes-guide-to-layering?comment=127583912118#comments

    Index
  • https://eventsframe.com/e/uxp7Qyrew/2023/
    https://eventsframe.com/e/pKEwCWQQ8/2-1080p/
    https://eventsframe.com/e/mAVo6Dndm/2-1080p/
    https://eventsframe.com/e/uANDvvyO4/2-2022/
    https://eventsframe.com/e/scOfSa2hG/tw-2023/
    https://eventsframe.com/e/lFE7mQqxW/2023-hd-1080p/
    https://teenagemutantninjaturtlesmutanmayles-onlinehz.peatix.com/
    https://eventsframe.com/e/lUxD3cZws/2023/
    https://eventsframe.com/e/oPehYCscU/event/
    https://eventsframe.com/e/uQQxqsVag/a-2023-hd-1080p/
    https://groups.google.com/g/4kwatchplayhdmoviexyz/c/IUIMC8t6hQI
    https://www.eventcreate.com/e/2023-hd
    https://groups.google.com/g/4kwatchplayhdmoviexyz/c/nPsr9Jvq75w
    https://groups.google.com/g/4kwatchplayhdmoviexyz/c/Mf9pbBf1Ypg
    https://www.teacherspayteachers.com/Product/—9867565
    https://www.teacherspayteachers.com/Product/-PART-ONE—9867645
    https://post.news/@/grseleramakngah/2SxJLVojf9NackmYaLFuulO55Bl
    https://eventregist.com/p/iX8HURPKlIKc

    claudies

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