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://eventsframe.com/e/r8TIpl2IE/x-2023hd-1080i/
https://eventsframe.com/e/oWwda2J1u/x-2023/
https://eventsframe.com/e/omWU8skLK/2-2023hd-1080i/
https://eventsframe.com/e/tfycIM9JS/2-2023/
https://eventsframe.com/e/p6rYV61Xi/2-2023-1080p/
https://eventsframe.com/e/qI2W6rZpS/2023-1080p/
https://eventsframe.com/e/rh3TsOdWM/2023-1080p-2023-1080p/
https://eventsframe.com/e/shitYxFGo/2023/
https://eventsframe.com/e/oLhlba7GU/2023/
https://eventsframe.com/e/n4KIMaoNi/2023hd-1080i/
https://eventsframe.com/e/ouLmZR9ny/2-meg-2-the-trench-2023-hd-quality/
https://groups.google.com/g/moviesonlinestrem/c/TnequMSfPNM/m/g5CMTd7mCwAJ
https://gamma.app/public/2-20231080P-48ibz7vxu124qg0
https://gamma.app/public/2-2023—5s3rw7k5d6altiq
https://gamma.app/public/-20231080P-3dcei3pah8jjh36
https://gamma.app/public/-2023-10804K-jum3b4rfukg0v6z
https://events.timely.fun/xpb97qyv/event/77007247
https://events.timely.fun/9sic9lfp/event/77007268/20231010190000
https://events.timely.fun/vzjtd7pb/event/77007348
https://events.timely.fun/30bjwhfb/event/77007487
https://4k.playhdmovie.co
https://4k-watch.playhdmovie.xyz
https://eventsframe.com/e/og9rI8LAI/talk-to-me-2023-hd-quality/
https://eventsframe.com/e/uT3XPsjPG/talk-to-me-2023/
https://eventsframe.com/e/mOt8CJFSg/123-3-2023/
https://eventsframe.com/e/lZKmMXAFq/tw-hk3/
https://eventsframe.com/e/mmYEVMAi4/3hd-2023-1080/
https://eventsframe.com/e/mi1sOroHK/sub-x-2023-zh/
https://groups.google.com/g/moviesonlinestrem/c/kmEeJzdHHXw/m/nyeHXM5BCwAJ
https://groups.google.com/g/moviesonlinestrem/c/5YrCINKas38/m/aa9QOQtKCwAJ
https://events.timely.fun/2×46xznp/event/77001814
https://events.timely.fun/2×46xznp/event/77001816
https://events.timely.fun/2×46xznp/event/77001895
https://events.timely.fun/0cct8nxf/event/77001904
https://events.timely.fun/2×46xznp/event/77001962/20231008190000
https://events.timely.fun/8sfebegu/event/77002004
https://events.timely.fun/q5e39v3c/event/77002043
https://events.timely.fun/3aei7wkv/event/77002143
https://colab.research.google.com/drive/1Xc7dLahhWMh8Muypcgp6ttRWsmgCT8N3#scrollTo=UgnHv2ma3oiC
https://colab.research.google.com/drive/1eULPOlPnhTmGJPcGR8VSfczOD8KF_4Fl#scrollTo=-mfQvakFFS_x
https://4k.playhdmovie.co
https://4k-watch.playhdmovie.xyz
https://www.teacherspayteachers.com/Product/2-20231080P-10297033
https://www.teacherspayteachers.com/Product/2-2023-1080p-10297044
https://www.teacherspayteachers.com/Product/3-2023-UHD1080-10297129
https://www.teacherspayteachers.com/Product/The-Nun-2-20232023-HDThe-Nun-2-CHINESE-HD1080P-10297222
https://events.timely.fun/6cg1d2nv/event/76998632
https://events.timely.fun/btsbz0s9/event/76998642
https://events.timely.fun/sdo2j9a8/event/76998687
https://events.timely.fun/9r3ohiql/event/76998698
https://events.timely.fun/4e8jesu8/event/76998708
https://events.timely.fun/ctisgsij/event/76998718
https://events.timely.fun/ae10en3c/event/76998728
https://events.timely.fun/p8zu1g8r/event/76998749
https://gamma.app/public/3-2023-The-Equalizer-3-4K1080P—6gpd8qysod9a830
https://gamma.app/public/3-HD180P-17eoadhc63clxz5
https://gamma.app/public/TW4HD-2023-pt60fa7j1na2nzv
https://gamma.app/public/2-1080P-2023-g2u82eo9txfgi2e
https://4k.playhdmovie.co
https://4k-watch.playhdmovie.xyz
https://lapatpatrouillestream.tumblr.com/post/730428813949976576/la-pat-patrouille-la-super-patrouille-le-film
https://m.facebook.com/media/set/?set=a.182972674839935
https://m.facebook.com/media/set/?set=a.182972728173263
https://m.facebook.com/media/set/?set=a.182972748173261
https://m.facebook.com/media/set/?set=a.182980918172444
https://m.facebook.com/media/set/?set=a.182980954839107
https://m.facebook.com/media/set/?set=a.182980984839104
https://m.facebook.com/media/set/?set=a.182981008172435
https://m.facebook.com/media/set/?set=a.182981038172432
https://m.facebook.com/media/set/?set=a.182981064839096
https://m.facebook.com/media/set/?set=a.182981081505761
https://m.facebook.com/media/set/?set=a.182981118172424
https://m.facebook.com/media/set/?set=a.182981151505754
https://m.facebook.com/media/set/?set=a.182981184839084
https://m.facebook.com/media/set/?set=a.182981224839080
https://m.facebook.com/media/set/?set=a.182981248172411
https://m.facebook.com/media/set/?set=a.182992431504626
https://m.facebook.com/media/set/?set=a.182992478171288
https://m.facebook.com/media/set/?set=a.182992511504618
https://m.facebook.com/media/set/?set=a.183005784836624
https://m.facebook.com/media/set/?set=a.183005811503288
https://m.facebook.com/media/set/?set=a.183005828169953
https://m.facebook.com/media/set/?set=a.183005918169944
https://m.facebook.com/media/set/?set=a.183008618169674
https://m.facebook.com/media/set/?set=a.183008628169673
https://m.facebook.com/media/set/?set=a.183008634836339
https://m.facebook.com/media/set/?set=a.183008648169671
https://m.facebook.com/media/set/?set=a.183008654836337
https://m.facebook.com/media/set/?set=a.183008671503002
https://m.facebook.com/media/set/?set=a.183008678169668
https://m.facebook.com/media/set/?set=a.183008701502999
https://m.facebook.com/media/set/?set=a.183008704836332
https://m.facebook.com/media/set/?set=a.183008724836330
https://m.facebook.com/media/set/?set=a.183008748169661
https://m.facebook.com/media/set/?set=a.183008758169660
https://m.facebook.com/media/set/?set=a.183008781502991
https://m.facebook.com/media/set/?set=a.183008798169656
https://events.timely.fun/y6xj0d8g/event/76992152
https://events.timely.fun/hj2flkpi/event/76992164
https://events.timely.fun/08887fe3/event/76992181
https://events.timely.fun/o1t95ce2/event/76992192
https://events.timely.fun/57wi479r/event/76992211
https://events.timely.fun/d880tt9l/event/76992248
https://events.timely.fun/y25n2ioh/event/76992260
https://events.timely.fun/c683u2dk/event/76992281
https://gamma.app/public/-2023—7h8aws26od05yfn
https://inapras.org/forum/d/30558-past-lives-2023
https://inapras.org/forum/d/30573-2023-taiwan
https://inapras.org/forum/d/30610
https://inapras.org/forum/d/30671-2-2023
https://4k.playhdmovie.co
https://4k-watch.playhdmovie.xyz
https://events.timely.fun/koxdv7sq/event/76992314/20231006190000