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://www.teacherspayteachers.com/Product/-10501608
https://baskadia.com/post/prip
https://baskadia.com/post/pro9
https://baskadia.com/post/prpb
https://baskadia.com/post/prrd
https://baskadia.com/post/prtu
https://www.teacherspayteachers.com/Product/—10522075
https://baskadia.com/post/pse7
https://gamma.app/public/—68yk9lzcmertzo6
https://gamma.app/public/-HD1080p4K-wudsp7012h4nfah
https://gamma.app/public/—dd0hf4ysmsam6gp
https://gamma.app/public/—cb5alq0jeamem6q
https://gamma.app/public/2——cioet8wrfk77cua
https://gamma.app/public/2The-Marvels2023-lmwuj0t5iv0kvlq
https://gamma.app/public/-2023tw-spdrs9sssom0a5p
https://4k.playhdmovie.co
https://4k-watch.playhdmovie.xyz
https://nets-flix.xyz
https://www.zola.com/wedding/ngao-ruk-luang-jai-ep5
https://www.zola.com/wedding/tricky-in-love-ep6
https://www.zola.com/wedding/middlemans-love-ep2
https://www.zola.com/wedding/liar-ep8-thai-series
https://theundertakerfullhd1080p.foliohd.com/
https://gamma.app/public/—-EP2-FULLHD—oaplacg2yjzxplq
https://gamma.app/public/-EP11-11-FULLHD—iwy6yyu55j4n29h
https://gamma.app/public/-EP9-FULLHD—lxu958h415toz83
https://gamma.app/public/-EP4-FULLHD—qf45ahdc7snut28
https://gamma.app/public/-Moon-in-the-Day-EP6-FULLHD—jewfqi3qvqxuexg
https://thaidrama-ngao-ruk-luang-jai-ep6.unicornplatform.page/
https://series-middlemans-love-ep2-full-hd.unicornplatform.page/
https://dramathai-dont-touch-my-gang-ep11.unicornplatform.page/
https://series-thai-liar-ep8-full-hd.unicornplatform.page/
https://drama-series-faceless-love-ep4-full-thai.unicornplatform.page/
https://series-moon-in-the-day-ep6-k-drama.unicornplatform.page/
https://www.mensgo.com/events/ep-1-1-full-hd-1
https://www.mensgo.com/events/ep-1-full-hd-thai
https://gamma.app/public/-EP13-FULLHD—xt9m04pc0rmtory
https://gamma.app/public/-EP-13-13-FULLHD—x36mluj7wjnf5tg
https://gamma.app/public/-Love-Destiny-2-EP13-13-FULLHD—zfj0g3rr8c9zwt4
https://gamma.app/public/-Destiny-2-EP13-13-FULLHD—gloox9nf3c1i4ek
https://gamma.app/public/-Love-Destiny-2-EP13-13-FULLHD—l5sevtbqhipbqng
https://gamma.app/public/-Destiny-2-EP13-13-THAI-DUB-1tzrhsjkyhvvci5
https://gamma.app/public/-A-Good-Day-to-Be-a-Dog-EP6-6-FULLHD—t7tla5py357v758
https://gamma.app/public/-A-Good-Day-to-Be-a-Dog-EP-6-6-FULLHD—qyw6g2yxbdixsx9
https://gamma.app/public/A-Good-Day-to-Be-a-Dog-EP6-6-THAI-DUB-hk0zliq5mdqrmmz
https://gamma.app/public/-EP8-8-FULLHD—re535emzwd4bw51
https://gamma.app/public/-EP8-8-FULLHD—8p5fik30zgqt58w
https://gamma.app/public/-Spice-and-Spell-EP1-1-FULLHD—e3wng3szv3y6qrd
https://gamma.app/public/-Spice-and-Spell-EP1-1-THAI-DUB-gl4ahak34za003w
https://gamma.app/public/-Spice-and-Spell-EP1-FULLHD—90sja2q4ivay3li
https://gamma.app/public/VIP-EP12-12-THAI-DUB-5oayzcinn2k36ja
https://gamma.app/public/-VIP-EP-12-12-FULLHD—gub2uklv7xczqeg
https://gamma.app/public/-VIP-EP12-FULLHD—dnfc2e3fcguyfab
https://gamma.app/public/-VIP-EP12-12-FULLHD—8pq0n9ti8m3urrs
https://gamma.app/public/-VIP-EP12-FULLHD—danrzzfviw76zfb
https://www.zola.com/wedding/loveseniorep2theseriesthai
https://pitbabeep1theseriessubthai.unicornplatform.page/
https://pitbabeep1theseriesthai.unicornplatform.page/
https://www.zola.com/wedding/loveseniorep2theseriessubthaihd
https://gamma.app/public/-EP2-2-FULLHD—gbb4ni7dvl1uc91
https://gamma.app/public/-EP2-FULLHD—nt550gs8s5qmwdw
https://gamma.app/public/-EP-2-2023-THAI-SUB-lpkuz2skibikage
https://gamma.app/public/Line-crossing-Maebjjiri-EP18-18-THAI-DUB-0ib5i86m5yh0xb8
https://gamma.app/public/-Line-crossing-Maebjjiri-EP18-FULLHD—2pho1uglytiyunz
https://gamma.app/public/-Ep-3-3-FULLHD—vaghvmwnfm345ce
https://gamma.app/public/-EP3-3-THAI-DUB-objrl6mub4nhiaa
https://www.forexagone.com/forum/questions-debutants/patayasa-89913#187362
https://followme.tribe.so/post/anarsaratay-65547c5f6e8def826984f598
https://forum.contentos.io/topic/459512/dalisaya
https://paste.feed-the-beast.com/view/5d6c9d5b
https://paste.mozilla.org/ZAbRipna
https://bitbin.it/HoREXyeJ/
https://glot.io/snippets/gqm1p0id7e
https://tempel.in/view/q5XqCZ
https://www.zola.com/wedding/my-dear-gangster-oppa-ep4-thai-series
https://www.zola.com/wedding/playboyy-the-series-ep1
https://www.zola.com/wedding/last-twilight-ep2-thai
https://www.zola.com/wedding/twins-the-series-ep3
https://www.zola.com/wedding/pit-babe-ep1-thai-series
https://www.zola.com/wedding/the-undertaker-thibaan
https://www.zola.com/wedding/coin-digger-ep3
https://series-thai-my-dear-gangster-oppa-ep4.unicornplatform.page/
https://thai-bl-playboyy-the-series-ep1.unicornplatform.page/
https://mydeargangsteroppa2710535.aasaan.app/product/ep_4_4_full_hd
https://www.krop.com/playboyyep1blseries/
https://www.krop.com/pitbabeep1thaibl/
https://gamma.app/public/-The-Undertaker-2023-HD—bvuj9xgrpr8vqfz
https://ideas.powerautomate.com/d365community/idea/3cbdcbdc-e082-ee11-a81c-6045bdb8bd06
https://ideas.powerautomate.com/d365community/idea/c8e7b40c-ec82-ee11-a81c-6045bd804ee3
https://ideas.powerautomate.com/d365community/idea/889e8e9e-f082-ee11-a81c-000d3a7b81bb
https://www.zola.com/wedding/my-dear-gangster-oppa-ep4
https://www.zola.com/wedding/playboyytheseriesep1
https://www.zola.com/wedding/bupphesanniwat2ep13
https://destiny2ep13.aasaan.app/
https://mydeargangsteroppa.aasaan.app/
https://bupphesanniwat2ep13-full-hd.unicornplatform.page/
https://love-destiny-2-ep13-series-hd-thai.unicornplatform.page/