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/securegangstervegasfreecashgeneratornoverification
https://www.salesforce.com/trailblazer/gangstervegasfreecashgeneratornewlyupdated
https://www.salesforce.com/trailblazer/gangstervegasgetfreediamondsgeneratornoverification
https://www.salesforce.com/trailblazer/gangstervegasfree5kdiamondsgeneratornosurvey
https://www.salesforce.com/trailblazer/gangstervegasfree5kcashgenerator
https://www.salesforce.com/trailblazer/pubgfreebpgeneratorsecure
https://www.salesforce.com/trailblazer/pubgfree5kbpgeneratornewlyupdated
https://www.salesforce.com/trailblazer/pubggetfreecashgeneratornoverify
https://www.salesforce.com/trailblazer/pubgfree5kcashgeneratornosurvey
https://www.salesforce.com/trailblazer/pubgfreeucworkinggeneratornosurvey
https://www.salesforce.com/trailblazer/amongusfreeskinsgeneratorsecure
https://www.salesforce.com/trailblazer/amongusfreeskinsgeneratornewlyupdated
https://www.salesforce.com/trailblazer/amongusgetfreepetsgeneratornohumanverification
https://www.salesforce.com/trailblazer/amongusfree2kskinsgeneratornosurvey
https://www.salesforce.com/trailblazer/amongusfreeworkingunlockallpetsgenerator
https://www.salesforce.com/trailblazer/jurassicworldfreecashgeneratorsecure
https://www.salesforce.com/trailblazer/jurassicworldfreecashgeneratornewlyupdated
https://www.salesforce.com/trailblazer/jurassicworldgetfreecoinsgenerator
https://www.salesforce.com/trailblazer/jurassicworldfree5kcoinsgeneratornoverification
https://www.salesforce.com/trailblazer/jurassicworldfreeworkingcashgenerator
https://www.salesforce.com/trailblazer/lordsmobilefreegemsgeneratorsecure
https://www.salesforce.com/trailblazer/lordsmobilefreegemsgeneratornewlyupdated
https://www.salesforce.com/trailblazer/lordsmobilegetfreegemsgeneratornosurvey
https://www.salesforce.com/trailblazer/lordsmobilefree5kcoinsgenerator
https://www.salesforce.com/trailblazer/workinglordsmobilefreecoinsgenerator
https://www.salesforce.com/trailblazer/mafiacityfreegoldgeneratorsecure
https://www.salesforce.com/trailblazer/mafiacityfreegoldgeneratornewlyupdated
https://www.salesforce.com/trailblazer/mafiacitygetfreegoldgeneratornosurvey
https://www.salesforce.com/trailblazer/mafiacityfree5kgoldgenerator
https://www.salesforce.com/trailblazer/mafiacityfreeworkinggoldsgeneratornosurvey
https://www.salesforce.com/trailblazer/mariokarttourfreerubiesgeneratornolegit
https://www.salesforce.com/trailblazer/mariokarttourfreerubiesgeneratornewlyupdated
https://www.salesforce.com/trailblazer/mariokartgetfreerubiesgeneratornosurvey
https://www.salesforce.com/trailblazer/mariokartfree5kgoldgenerator
https://www.salesforce.com/trailblazer/workingmariokartfreerubiesgenerator2023
https://www.salesforce.com/trailblazer/minifootballfreegemsgeneratorsecure
https://www.salesforce.com/trailblazer/minifootballfreegemsgeneratorupdated2023
https://www.salesforce.com/trailblazer/minifootballgetfreecoinsgeneratornoverification
https://www.salesforce.com/trailblazer/minifootballfree2kcoinsgeneratornoverification2023
https://www.salesforce.com/trailblazer/workingminifootballfreegemsgeneratornoverification
https://www.salesforce.com/trailblazer/monsterlegendsfreegemsgeneratornoverification
https://www.salesforce.com/trailblazer/monsterlegendsfreegemsgeneratornewlyupdated
https://www.salesforce.com/trailblazer/monsterlegendsgetfreegoldgenerator
https://www.salesforce.com/trailblazer/monsterlegendsfreeunlimitedgoldgeneratornoverify
https://www.salesforce.com/trailblazer/workingmonsterlegendsfreegemsgeneratornoverification2023
https://www.salesforce.com/trailblazer/mortalkombatfreesoulsgeneratorsecure
https://www.salesforce.com/trailblazer/mortalkombatfreesoulsgeneratornewlyupdated
https://www.salesforce.com/trailblazer/mortalkombatgetfreekoinsgeneratornosurvey
https://www.salesforce.com/trailblazer/mortalkombatfree5kkoinsgenerator
https://www.salesforce.com/trailblazer/workingmortalkombatfree5ksoulsgeneratornoverification
https://www.pastery.net/xujzam/
https://notes.io/qGHzr
https://rextester.com/GVWQ20917
https://pasteio.com/xbCi6Eegnjxz
https://pastelink.net/vwq1xf97
https://paiza.io/projects/uC8xrDoFg9VshvaRIKPvaA
https://ide.geeksforgeeks.org/online-c-compiler/e3a2af84-1d17-4bdd-8964-3884a1aff061
https://paste.firnsy.com/paste/6w7aSWmaqTt
https://paste.enginehub.org/r3jfL46Wh
https://jsfiddle.net/c4t7gpb5/
https://paste.ee/p/FgIej
https://yamcode.com/kombat-227
https://github.com/The-Promised-Thai-2024/The-Promised-Full-Thai-Dubbed
https://github.com/Mhascrry-xarmn-xlweng/Mhascrry-xarmn-xlweng-Thai-Dubbed
https://github.com/La-Casa-del-Dragon-2×03/La-Casa-del-Drag-n-Temporada-2-Cap-tulo-3-y-Latino
https://github.com/House-of-the-Dragon-S2-Ep-3/Got-Espanol-Latino
https://github.com/Hor-Taew-Tak/Hor-Taew-Tak-The-Finale-Full-Thai-Dubbed
https://raindrop.io/lacasadeldragon2x03/cuevana-3-ver-pelicula-la-casa-del-dragon-temporada-2-capitulo-2-online-y-latino-subtitulado-45547044
https://battlefy.com/la-casa-del-drag%C3%B3n-temporada-2-cap%C3%ADtulo-3-2×03-online-espa%C3%B1ol-y-latino-subtitulado
https://insideout2thaidubbed.olvy.co/
https://insideout2thaidubbed.olvy.co/eruue-ngetm-mhascchrry-aarmn-lewng-2-inside-out-2-hnangaithy-2024
https://m.imdb.com/list/ls541131894/
https://m.imdb.com/list/ls541133307/
https://m.imdb.com/list/ls541138255/
https://raindrop.io/wandeegooddayhd/wandee-goodday-ep-9-9-45523063
https://raindrop.io/sunsetvibeshd/ep-3-45524534
https://wandeegooddayep9.myikas.com/-wandee-goodday-ep-9-9-uncut
https://wandeegooddayep9.myikas.com/
https://sunsetvibesep3.myikas.com/
https://sunsetvibesep3.myikas.com/-ep-3-uncut-1
https://polosius-aldo.sleekplan.app/changelog/34866/
https://polosius-aldo.sleekplan.app/changelog/34867/
https://herbalmeds-forum.biolife.com.my/d/86434-pararej
https://plaza.rakuten.co.jp/carlosvietto/diary/202406290000/
https://wiredforwar.org/topic/3218/pararej
https://snippet.host/bzjgsb
https://pastelink.net/wfja5ohi
https://justpaste.it/exqys
https://howei.com/forum/discussion/general-chat/pararej
https://m.imdb.com/list/ls541131790/
https://m.imdb.com/list/ls541133042/
https://m.imdb.com/list/ls541136783/
https://www.scoop.it/topic/ep-9-9-uncut-full-hd
https://www.scoop.it/topic/ep-3-3-uncut
https://www.scoop.it/topic/ep-4-4-full-hd
https://portaly.cc/WandeeGooddayEp9thai
https://dsartyu.github.io/rakipla/
https://dsartyu.github.io/fanika/
https://dsartyu.github.io/mamasa/
https://www.artstation.com/ver-la-casa-del-dragon-temporada-2-capitulo-3-latino/profile
https://www.artstation.com/ver-intensamente-2-online-en-espanol/profile
https://www.artstation.com/divertida-mente-2-2024-filme-completo/profile
https://www.artstation.com/intensamente2completaonline/profile
https://herbalmeds-forum.biolife.com.my/d/86365-mnjuhna
https://pastelink.net/515s11gw
https://www.bankier.pl/forum/temat_mariejenkms0219-9-3-gmail-com,67047893.html
https://www.bankier.pl/forum/temat_mariejenkms0219-9-3-gmail-com,67047901.html
https://wandering.flarum.cloud/d/75554-nmjkioprdf
https://snippet.host/zjgrzy
https://tempaste.com/kUbjO5WSsYB
https://forum.instube.com/d/101898-vcdfasa
https://forum.woimortal.com/forum/change-log/27407-vcdert
https://click4r.com/posts/g/17255390/vacbnma
https://vdsfyur.github.io/wandeegooddayep9thai/
https://yrtgdf.github.io/thetraineeep1/
https://erxwra.github.io/jaisonrakep6/
https://refdcw.github.io/houseofthedragons2ep3/
https://github.com/github/Skills-Based-Volunteering-Public/issues/7
https://github.com/github/github-ldap/issues/110
https://github.com/github/depstubber/issues/23
https://github.com/klikmoviessite/haunteduniversities3fullhdthaidub
https://github.com/klikmoviessite/Inside-Out-2-Full-Thai-Dubbed-2024
https://m.imdb.com/list/ls541131656
https://www.scoop.it/topic/exhuma-hd-4k-2024
https://www.scoop.it/topic/exhuma-2024-by-exhuma-2024
https://www.scoop.it/topic/exhuma-2024-by-exhuma-2024-korean-full
https://www.scoop.it/topic/exhuma-hd-2024
https://www.scoop.it/topic/2-2024-hd-thai-sub-by-inside-out-2-2024-hd-thai-sub
https://www.scoop.it/topic/2-2024-inside-out-2-full-hd-by-thai-2024-inside-out-2-full-hd-5
https://www.scoop.it/topic/2-2024-hd-thai-sub-by-2-2024-hd-thai-sub-5
https://www.scoop.it/topic/4-hd-korea-the-roundup-punishment-by-4-hd-korea-the-roundup-punishment-2
https://www.scoop.it/topic/4-hd-korea-the-roundup-punishment-by-4-hd-korea-the-roundup-punishment-5
https://www.scoop.it/topic/4-2024-korean-hd-full-4k-1080p-by-4-2024-korean-hd-full-4k-1080p-7
https://www.letsdobookmark.com/story/https-www-scoop-it-topic-exhuma-hd-4k-2024
https://www.letsdobookmark.com/story/https-www-scoop-it-topic-exhuma-2024-by-exhuma-2024
https://www.letsdobookmark.com/story/https-www-scoop-it-topic-exhuma-2024-by-exhuma-2024-korean-full
https://www.letsdobookmark.com/story/https-www-scoop-it-topic-exhuma-hd-2024
https://www.letsdobookmark.com/story/https-www-scoop-it-topic-2-2024-hd-thai-sub-by-inside-out-2-2024-hd-thai-sub
https://www.letsdobookmark.com/story/https-www-scoop-it-topic-2-2024-inside-out-2-full-hd-by-thai-2024-inside-out-2-full-hd-5
https://www.letsdobookmark.com/story/https-www-scoop-it-topic-2-2024-hd-thai-sub-by-2-2024-hd-thai-sub-5
https://www.letsdobookmark.com/story/https-www-scoop-it-topic-4-hd-korea-the-roundup-punishment-by-4-hd-korea-the-roundup-punishment-2
https://www.letsdobookmark.com/story/https-www-scoop-it-topic-4-hd-korea-the-roundup-punishment-by-4-hd-korea-the-roundup-punishment-5
https://www.letsdobookmark.com/story/https-www-scoop-it-topic-4-2024-korean-hd-full-4k-1080p-by-4-2024-korean-hd-full-4k-1080p-7
https://profile.hatena.ne.jp/elsasyaqila774/profile
https://snippet.host/whywih
https://pastelink.net/n42ap5zk
https://glot.io/snippets/gxk0vcne8q
https://rentry.co/5vbw7daq
https://yamcode.com/ggfdsfhfdsd
https://tempaste.com/3GvYj6T0swP
https://paste.toolforge.org/view/4f14b1ef
https://telegra.ph/KJjgfhghg-06-29-2
https://jsfiddle.net/k1z7dpL3/
https://hackmd.io/Pc4Z4OWCTwyaKxdEDzPQQw/BkRmLJ68R https://demo.hedgedoc.org/s/Nl_OrlGFS https://onetable.world/read-blog/58798 https://open.firstory.me/user/clxzglhd500bc01u3f7cy9d0z https://dash.minimore.com/b/EqnZA https://vocus.cc/article/667f6825fd89780001725e2a https://pantip.com/topic/42811013 https://writeupcafe.com/jayanti-fellli/ https://www.planetminecraft.com/forums/minecraft/discussion/why-is-minecraft-so-popular-article-686162/ https://baskadia.com/post/85x9z https://medium.com/gracegray707/ghfdhfdh-45033b7ab8d1
https://muckrack.com/elsa-syaqila/bio
https://mez.ink/elsasyaqila774
https://heylink.me/elsasyaqila774/
https://bio.link/elsasyaqila774
https://www.forexagone.com/forum/questions-debutants/gdsgsgdsghfdhfd-125611#223410
https://namelessmc.com/forum/topic/8571-edankeun-siah/
http://www.shadowville.com/board/general-discussions/hgfdgdgs#p606862
https://www.tadalive.com/forum/thread/41308/hfhdjdfhdfh/
https://forum.woimortal.com/forum/community/discussions/27138-hfdhdfjfj
https://wandering.flarum.cloud/d/75493-kjgdlgdjds
https://herbalmeds-forum.biolife.com.my/d/86257-hjhfgdjfdghgdhf
https://www.funaroom.com/group/fun-a-roomgurupu/discussion/f382b604-a81f-4abd-b87d-b5204d62231e
https://discuss.flarum.org/d/34765-ghfdhfdjfdj
https://forum.instube.com/d/101848-hfdfjdjdkdfgh
https://forum.realdigital.org/d/32256-gdshsdhshhds
http://biznas.com/Biz-postsm330392_GHfdhfdhfhd.aspx#post330392
https://lifeisfeudal.com/Discussions/question/ggfdsgsdsg
https://www.filmmakers.co.kr/board/21177177
https://www.heroesfire.com/hots/forum/general-discussion/hfksfsfsffsgsg-15039
https://landscapephotographynetwork.com/forums/discussion/where-to-watch-exhuma/
https://forum.gamestategames.com/d/1721-where-to-watch-exhuma
https://studentsnepal.com/forums-2/topic/where-to-watch-exhuma/