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://www.salesforce.com/trailblazer/footballrivalsfreegoldgeneratorworking
https://www.salesforce.com/trailblazer/footballrivalsfree1kgoldgeneratornoverification
https://www.salesforce.com/trailblazer/footballrivalsgetfreegoldgenerator
https://www.salesforce.com/trailblazer/footballrivalsfree2kgoldgeneratorfree
https://www.salesforce.com/trailblazer/workingfootballrivalsfreegoldgeneratorfree
https://www.salesforce.com/trailblazer/gardenscapesfreecoinsgeneratorworking
https://www.salesforce.com/trailblazer/gardenscapesfree2kcoinsgeneratornoverification
https://www.salesforce.com/trailblazer/gardenscapesgetfreecoinsgeneratorfree
https://www.salesforce.com/trailblazer/gardenscapesfreecoinsgeneratornosurvey
https://www.salesforce.com/trailblazer/workinggardenscapesfreecoinsgeneratornolegit
https://www.salesforce.com/trailblazer/golfbattlefreegemsgeneratornohack
https://www.salesforce.com/trailblazer/golfbattleupdatedfreegemsgenerator
https://www.salesforce.com/trailblazer/golfbattlegetfreegemsgenerator
https://www.salesforce.com/trailblazer/golfbattlefree2kgemsgeneratornosurvey
https://www.salesforce.com/trailblazer/securegolfbattlefreegemsgeneratornosurvey
https://www.salesforce.com/trailblazer/grimsoulfree1kthalersgenerator
https://www.salesforce.com/trailblazer/grimsoulupdatedfreethalersgeneratornosurvey
https://www.salesforce.com/trailblazer/grimsoulgetfreethalersgeneratornolegit
https://www.salesforce.com/trailblazer/grimsoulfree5kthalersgenerator
https://www.salesforce.com/trailblazer/workinggrimsoulfreethalersgeneratornoverify2023
https://www.salesforce.com/trailblazer/gta5freedollarsgeneratorworking
https://www.salesforce.com/trailblazer/gtavfreeupdated100dollarsgenerator
https://www.salesforce.com/trailblazer/gtavgetfreedollarsgeneratornosurvey2023
https://www.salesforce.com/trailblazer/gtavfree10dollarsgeneratornoverification
https://www.salesforce.com/trailblazer/workinggtavfreedollarsgeneratornoverification2023
https://www.salesforce.com/trailblazer/headball2free1kdiamondsgeneratornolegit
https://www.salesforce.com/trailblazer/headball2freediamondsgeneratornewlyupdated
https://www.salesforce.com/trailblazer/headball2getfreecoinsgeneratornosurvey
https://www.salesforce.com/trailblazer/headball2freeunlimiteddiamondsgeneratorworking
https://www.salesforce.com/trailblazer/secureheadball2freecoinsgeneratornosurvey
https://www.salesforce.com/trailblazer/herowarsfreeemeraldsgeneratorworking
https://www.salesforce.com/trailblazer/herowarsfreeemeraldsgeneratornewlyupdated
https://www.salesforce.com/trailblazer/herowarsgetfreeemeraldsgeneratornosurvey
https://www.salesforce.com/trailblazer/herowars2kemeraldsgeneratorsecure
https://www.salesforce.com/trailblazer/workingherowarsfreeemeraldsgenerator2023
https://www.salesforce.com/trailblazer/securehungrydragonfreecoinsgenerator
https://www.salesforce.com/trailblazer/hungrydragonfreecoinsgeneratornewlyupdated
https://www.salesforce.com/trailblazer/hungrydragongetfreecoinsgeneratornosurvey
https://www.salesforce.com/trailblazer/hungrydragonfree2kcoinsgeneratornoverify
https://www.salesforce.com/trailblazer/workinghungrydragonfreecoinsgenerator
https://www.salesforce.com/trailblazer/secureidleminertycoonfreecashgenerator
https://www.salesforce.com/trailblazer/idleminertycoonfreecashgeneratornewlyupdated
https://www.salesforce.com/trailblazer/idleminertycoongetfreecoinsgenerator
https://www.salesforce.com/trailblazer/idleminertycoonfree2kcoinsgenerator
https://www.salesforce.com/trailblazer/safeidleminertycoonfreecashgeneratornoverify
https://www.salesforce.com/trailblazer/safejetpackjoyridefreecoinsgenerator
https://www.salesforce.com/trailblazer/jetpackjoyridefreecoinsgeneratornewlyupdated
https://www.salesforce.com/trailblazer/getjetpackjoyridefreecoinsgeneratorworking
https://www.salesforce.com/trailblazer/jetpackjoyridefree5kcoinsgenerator
https://www.salesforce.com/trailblazer/workingjetpackjoyridefreecoinsgenerator
https://www.salesforce.com/trailblazer/workingroninthelastsamuraifreegemsgenerator
https://www.salesforce.com/trailblazer/roninthelastsamuraifreegemsgeneratornewlyupdated
https://www.salesforce.com/trailblazer/getroninthesamuraifreegoldgeneratorfree
https://www.salesforce.com/trailblazer/roninthelastsamurai1kcashgenerator
https://www.salesforce.com/trailblazer/saferoninthelastsamuraifreegoldgenerator
https://www.salesforce.com/trailblazer/warpathfreegoldgeneratornoverify
https://www.salesforce.com/trailblazer/warpathfreegoldgeneratornewlyupdated
https://www.salesforce.com/trailblazer/warpathgetfreegoldgeneratornoverify
https://www.salesforce.com/trailblazer/warpathfree2kgoldgeneratornoverify
https://www.salesforce.com/trailblazer/workingwarpathfreegoldgeneratornohumansurvey
https://www.pastery.net/hgtwpd/
https://notes.io/qGkyE
https://rextester.com/IYCI56845
https://pasteio.com/xf4xXMZzeqcO
https://pastelink.net/fd1ct0t5
https://paiza.io/projects/5ftdUMj-rkVM2iUX024RcQ
https://ide.geeksforgeeks.org/online-c-compiler/e694b5d9-9388-45e6-83d6-23272d8fda76
https://paste.firnsy.com/paste/1nSUkTWWdJm
https://paste.enginehub.org/fMGtlPJOf
https://jsfiddle.net/a84zhxgc/
https://paste.ee/p/g90JH
https://yamcode.com/gerger-202
https://github.com/Marry-My-Husband-EP-11-HD-THAI
https://bio.link/marrymyhusbandep11
https://m.facebook.com/media/set/?set=a.1245726056489736
https://www.facebook.com/HirokuKanarichannel/videos/1068543831040924/
https://www.facebook.com/100031570611540/videos/1068543831040924/
https://github.com/afertyu/MarryMyHusbandep11/wiki/%E0%B8%8A%E0%B8%A1%E2%9E%A7%E0%B8%AA%E0%B8%B2%E0%B8%A1%E0%B8%B5%E0%B8%84%E0%B8%99%E0%B8%99%E0%B8%B5%E0%B9%89%E0%B9%81%E0%B8%88%E0%B8%81%E0%B8%9F%E0%B8%A3%E0%B8%B5%E0%B9%83%E0%B8%AB%E0%B9%89%E0%B9%80%E0%B8%98%E0%B8%AD-%E0%B8%A2%E0%B9%89%E0%B8%AD%E0%B8%99%E0%B8%AB%E0%B8%A5%E0%B8%B1%E0%B8%87-(Ep.11)-%E0%B8%95%E0%B8%AD%E0%B8%99%E0%B8%97%E0%B8%B5%E0%B9%88-11-HD-%E0%B8%95%E0%B8%AD%E0%B8%99-%E0%B8%A5%E0%B9%88%E0%B8%B2%E0%B8%AA%E0%B8%B8%E0%B8%94-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%97%E0%B8%B8%E0%B8%81%E0%B8%95%E0%B8%AD%E0%B8%99%E2%80%90%E0%B8%81%E0%B8%B2%E0%B8%A3%E0%B9%80%E0%B8%A5%E0%B9%88%E0%B8%99%E0%B8%95%E0%B8%AD%E0%B8%99%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1
https://github.com/MarryMyHusbandep11dramathai
https://marrymyhusbandep11.framer.media/
https://slashpage.com/marry-my-husband-ep11-drama
https://slashpage.com/marry-my-husband-ep-11
https://github.com/HD-2024-Tee-Yod-Thai-UHD
https://gist.github.com/danyarea/fcc5780a401439d28e460371991e7f5d
https://slashpage.com/teeyod4kdubthai
https://www.forexagone.com/forum/questions-debutants/ujikmnasa-101324#198875
https://herbalmeds-forum.biolife.com.my/d/32906-sadrtyika
https://app.decipad.com/n/-EP-4-4-%3A370WNFynx8sBEhESrOEpD
https://form.dragnsurvey.com/survey/r/dee5d1db
https://slashpage.com/doctor-slump-eo4
https://slashpage.com/doctor-slump-ep4-thai
https://slashpage.com/clubfridayse16onenightstandep1
https://form.dragnsurvey.com/survey/r/3c0b87ab
https://doctorslumpep4.framer.media/
https://clubfridayseason16onenightstandep1.framer.media/
https://slashpage.com/branding-in-seongsu-ep-1
https://m.facebook.com/media/set/?set=a.1245425803186428
https://brandinginseongsuep1.framer.media/
https://herbalmeds-forum.biolife.com.my/d/32846-frtyui
https://ichctq2376.expandcart.com/index.php?route=product/product&product_id=191
https://iiaapc6707.expandcart.com/index.php?route=product/product&product_id=355
https://vocalvideo.com/c/marrymyhusbandep12
https://www.mixo.io/site/green-thumb-u0bcb
https://www.mixo.io/site/trend-watch-3fobk
https://testimonial.to/%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%AA%E0%B8%B1%E0%B8%9B%E0%B9%80%E0%B8%AB%E0%B8%A3%E0%B9%88%E0%B8%AD-2023-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2-undertaker-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-hd-1080i
https://storyprompt.com/reply/P5wzFMHZcS6szKbavV0E
https://slashpage.com/skankbigd-oqlwf
https://baskadia.com/post/32zi0
https://groups.google.com/g/netflixxyzonline/c/R-ibvX193oc/m/TktVaQUgAgAJ
https://groups.google.com/g/netflixxyzonline/c/CgOf-mWGu9k/m/0ciKJQkgAgAJ
https://slashpage.com/lksolber-kk825
https://slashpage.com/tarheel-77dz4
https://slashpage.com/jacobdx-652ck
https://www.taskade.com/p/01HNPA4HT6XRNBFB356HX94ETH
https://slashpage.com/jeffreychan-goiz9
https://www.taskade.com/p/hd-01HNPBJMCAXEMVF31EAQX7E0VD
https://baskadia.com/post/331y8
https://slashpage.com/ladyskrypnik-3c0a8
https://slashpage.com/oppjohn-7mim3
https://slashpage.com/jamesbiles-x1hct
https://slashpage.com/sundyabbie-6on2d
https://www.taskade.com/p/2023-01HNPEG1FH2GKEDT9R2JEJ1DNB
https://www.taskade.com/p/3-2023-1080-p-01HNPFHNS94TXSB95JN4CTDAXS
https://slashpage.com/sebmottier-lp3fo
https://slashpage.com/privatealina-096jn
https://www.taskade.com/p/2023-1080p-01HNRVN83KPY50RDBX60D2FNW4
https://www.taskade.com/p/2024-1080-p-hd-01HNRVWCTACJFYBTDV8KYXPCSM
https://www.taskade.com/p/2023-1080-p-01HNRWJJB03ERQ458E61MV6N34
https://www.taskade.com/p/2023-tw-1080-p-01HNRX14DYPQD7Q6B1T6JYV5A2
https://slashpage.com/rewsky-awcwa
https://slashpage.com/rewsky-awcwa/1q3vdn2pkr97xmxy49pr
https://www.taskade.com/p/2023-1080-p-01HNRYDMKGJ39FZWHGJR74A941
https://www.taskade.com/p/123-2023-tw-1080-p-01HNRYKZ596KPCRADFY0BPN5S8
https://www.taskade.com/p/123-01HNRZPZPDK9GR8XDXH66657M7
https://www.taskade.com/p/the-boy-and-the-heron-2023-hd-180p-01HNRZTC1008MNWED0VAVBQEW0
https://baskadia.com/post/347tq
https://slashpage.com/mynamebrian-v7ety
https://4k-watch.playhdmovie.xyz
https://nets-flix.xyz
https://yamcode.com/untitled-88399
https://github.com/Marry-My-Husband-Ep-12-2024-THAI https://github.com/A-Shop-for-Killers-8-EP-8-THAI-D-U-B
https://github.com/A-Shop-for-Killers-7-EP-7-THAI-D-U-B
https://github.com/Marry-My-Husband-Ep-11-2024-THAI