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://gamma.app/public/2023-The-Beekeeper—n7zsotas18l1f8p
https://gamma.app/public/HD-2024-ZH-kl2ape74qr6ffew
https://gamma.app/public/The-Beekeeper2024-10du0w6jxstmteh
https://gamma.app/public/The-Beekeeper-2023-6yjnwcp6s6ocmdk
https://gamma.app/public/Oppenheimer-2023-HD1080p-gti9fs68qt4bgph
https://gamma.app/public/HD2023-ia9tbgx69tp3yyo
https://gamma.app/public/1080P—nlejmoctdhy2v1m
https://gamma.app/public/2023-TW-e87xc1ciya9d2dn
https://gamma.app/public/2023-HD-ooe7vwy9s2mc01w
https://gamma.app/public/2023-HD1080P-b21j6rn1aure1fg
https://gamma.app/public/3-2023HD-1080i-r9fnkzc1wczc7iv
https://gamma.app/public/3-The-Equalizer-32023-ggkfv0r2bbrw5wu
https://gamma.app/public/3-The-Equalizer-32023-ggkfv0r2bbrw5wu
https://gamma.app/public/3-The-Equalizer-3—sipx2ipa0l8ka5l
https://gamma.app/public/3-2023—igkzx0gsv02829d
https://gamma.app/public/2023-TW1080PHD-Quality-i001scjov34f3u9
https://gamma.app/public/Past-Lives-z6s5tjcq1tov7r4
https://gamma.app/public/2023—g9zp9ufly3fzqx8
https://gamma.app/public/Untitled-o87vsf1gpds89nb
https://gamma.app/public/Untitled-0rzi9cm2rb1tgxr
https://gamma.app/public/Untitled-gfhtex40sl7k9yv
https://gamma.app/public/Untitled-ir22qfae700mp7b
https://gamma.app/public/Untitled-6c5s1n0dwbfz2cs
https://gamma.app/public/Untitled-q4r68w84wp19s04
https://yamcode.com/untitled-87433
https://4k-watch.playhdmovie.xyz
https://nets-flix.xyz
https://4kings2.myelopage.com/s/4kings2
https://elopage.com/s/4kings2
https://marrymyhusbandep6thaidubbed.liquidblox.com/
https://4kingspart2thaidubbed.liquidblox.com/
https://4kings2.frill.co/b/6m42nx04/feature-ideas
https://4kings2.upvoty.com/b/4kings2/-4kings-2-2023-full-4k-4-kings-ii/
https://4kings2.upvoty.com/f/changelog/-4kings-2-2023-full-4k-4-kings-ii/
https://marrymyhusbandep6thaidrama.framer.wiki/
https://app.livestorm.co/ep-6-6/marrymyhusbandep6
https://lemon.fm/en/reception/65a5f8af45cced0247b55881
https://marrymyhusbandep6.framer.website/
https://interninmyheartep2.framer.wiki/
https://marrymyhusbandep6thaidubbed.framer.website/
https://marrymyhusbandep5thaidubbed.unicornplatform.page/
https://marrymyhusbandep6thaisubtitle.unicornplatform.page/
https://gist.github.com/yhtkc/34c798fc7fa7655971b64f0ede19c24b
https://4kings2thaihdonline.liquidblox.com
https://thai4king2onlinefree.liquidblox.com
https://supparerhhd2023fhd.liquidblox.com
https://teeyoddonlinethaiuc.liquidblox.com
https://soundcloud.com/tvxbpyk166/read-the-atlas-complex-the-atlas-3-ebook-exclusive-pdf50196
https://soundcloud.com/tvxbpyk166/read-emily-wildes-map-of-the-otherlands-emily-wilde-2-ebook-exclusive-pdf57797
https://soundcloud.com/tvxbpyk166/read-everyone-on-this-train-is-a-suspect-ernest-cunningham-2-ebook-exclusive-pdf36065
https://soundcloud.com/tvxbpyk166/read-the-bullet-swallower-ebook-exclusive-pdf75494
https://soundcloud.com/tvxbpyk166/read-how-to-sell-a-haunted-house-ebook-exclusive-pdf96992
https://soundcloud.com/tvxbpyk166/read-first-lie-wins-ebook-exclusive-pdf56097
https://soundcloud.com/tvxbpyk166/read-house-of-flame-and-shadow-crescent-city-3-ebook-exclusive-pdf88092
https://soundcloud.com/tvxbpyk166/read-the-house-of-last-resort-ebook-exclusive-pdf88822
https://soundcloud.com/tvxbpyk166/read-what-lies-in-the-woods-ebook-exclusive-pdf99394
https://soundcloud.com/tvxbpyk166/read-the-atlas-complex-the-atlas-3-ebook-exclusive-pdf98477
https://soundcloud.com/tvxbpyk166/read-all-rhodes-lead-here-ebook-exclusive-pdf26006
https://soundcloud.com/tvxbpyk166/read-say-youll-be-mine-ebook-exclusive-pdf97297
https://soundcloud.com/tvxbpyk166/read-the-invocations-ebook-exclusive-pdf80666
https://soundcloud.com/tvxbpyk166/read-midnight-ruin-dark-olympus-6-ebook-exclusive-pdf31070
https://soundcloud.com/tvxbpyk166/read-faebound-faebound-1-ebook-exclusive-pdf71532
https://soundcloud.com/tvxbpyk166/read-the-storm-we-made-ebook-exclusive-pdf48358
https://soundcloud.com/tvxbpyk166/read-recipe-for-a-charmed-life-ebook-exclusive-pdf47278
https://soundcloud.com/tvxbpyk166/read-the-mayor-of-maxwell-street-ebook-exclusive-pdf91529
https://soundcloud.com/tvxbpyk166/read-womb-city-ebook-exclusive-pdf74869
https://soundcloud.com/tvxbpyk166/read-everyone-in-my-family-has-killed-someone-ernest-cunningham-1-ebook-exclusive-pdf14608
https://soundcloud.com/tvxbpyk166/read-gothikana-ebook-exclusive-pdf45068
https://soundcloud.com/tvxbpyk166/read-the-getaway-list-ebook-exclusive-pdf98331
https://soundcloud.com/tvxbpyk166/read-emily-wildes-map-of-the-otherlands-emily-wilde-2-ebook-exclusive-pdf66152
https://soundcloud.com/tvxbpyk166/read-dont-want-you-like-a-best-friend-mischief-matchmaking-1-ebook-exclusive-pdf25696
https://soundcloud.com/tvxbpyk166/read-the-mysterious-case-of-the-alperton-angels-ebook-exclusive-pdf45629
https://soundcloud.com/tvxbpyk166/read-destroy-the-day-defy-the-night-3-ebook-exclusive-pdf91804
https://soundcloud.com/tvxbpyk166/read-family-family-ebook-exclusive-pdf85519
https://soundcloud.com/tvxbpyk166/read-the-book-of-fire-ebook-exclusive-pdf35913
https://soundcloud.com/tvxbpyk166/read-the-breakup-tour-ebook-exclusive-pdf68720
https://soundcloud.com/tvxbpyk166/read-the-busy-body-ebook-exclusive-pdf46312
https://soundcloud.com/tvxbpyk166/read-the-amish-wife-ebook-exclusive-pdf18909
https://soundcloud.com/tvxbpyk166/read-where-you-end-ebook-exclusive-pdf39114
https://soundcloud.com/tvxbpyk166/read-interesting-facts-about-space-ebook-exclusive-pdf95789
https://soundcloud.com/tvxbpyk166/read-what-happens-at-the-lake-ebook-exclusive-pdf49736
https://soundcloud.com/tvxbpyk166/read-hedging-your-bets-ebook-exclusive-pdf60776
https://soundcloud.com/tvxbpyk166/read-come-and-get-it-ebook-exclusive-pdf60611
https://soundcloud.com/tvxbpyk166/read-the-clinic-ebook-exclusive-pdf24217
https://soundcloud.com/tvxbpyk166/read-when-the-jessamine-grows-ebook-exclusive-pdf63713
https://soundcloud.com/tvxbpyk166/read-diva-ebook-exclusive-pdf17893
https://soundcloud.com/tvxbpyk166/read-mercury-ebook-exclusive-pdf13369
https://soundcloud.com/tvxbpyk166/read-the-london-bookshop-affair-ebook-exclusive-pdf24554
https://soundcloud.com/tvxbpyk166/read-rabbit-hole-ebook-exclusive-pdf33795
https://soundcloud.com/tvxbpyk166/read-the-bandit-queens-ebook-exclusive-pdf44378
https://soundcloud.com/tvxbpyk166/read-the-mayor-of-maxwell-street-ebook-exclusive-pdf90838
https://soundcloud.com/tvxbpyk166/read-the-takeover-ebook-exclusive-pdf97727
https://soundcloud.com/tvxbpyk166/read-twenty-seven-minutes-ebook-exclusive-pdf70204
https://soundcloud.com/tvxbpyk166/read-the-diamond-of-london-ebook-exclusive-pdf96101
https://soundcloud.com/tvxbpyk166/read-once-a-queen-ebook-exclusive-pdf35807
https://soundcloud.com/tvxbpyk166/read-pucking-around-jacksonville-rays-hockey-ebook-exclusive-pdf93933
https://soundcloud.com/tvxbpyk166/read-the-expectant-detectives-expectant-detectives-1-ebook-exclusive-pdf84059
https://soundcloud.com/tvxbpyk166/read-one-of-the-good-guys-ebook-exclusive-pdf57007
https://soundcloud.com/tvxbpyk166/read-rabbit-hole-ebook-exclusive-pdf88813
https://soundcloud.com/tvxbpyk166/read-anna-o-ebook-exclusive-pdf49570
https://soundcloud.com/tvxbpyk166/read-evergreen-ebook-exclusive-pdf28919
https://soundcloud.com/tvxbpyk166/read-the-clinic-ebook-exclusive-pdf73726
https://soundcloud.com/tvxbpyk166/read-horse-ebook-exclusive-pdf96014
https://soundcloud.com/tvxbpyk166/read-divine-might-goddesses-in-greek-myth-ebook-exclusive-pdf91805
https://soundcloud.com/tvxbpyk166/read-the-cleaner-ebook-exclusive-pdf96671
https://soundcloud.com/tvxbpyk166/read-this-wretched-valley-ebook-exclusive-pdf66347
https://soundcloud.com/tvxbpyk166/read-so-let-them-burn-divine-traitors-1-ebook-exclusive-pdf53885
https://soundcloud.com/tvxbpyk166/read-the-excitements-ebook-exclusive-pdf71528
https://soundcloud.com/tvxbpyk166/read-the-disappearance-of-astrid-bricard-ebook-exclusive-pdf61996
https://soundcloud.com/tvxbpyk166/read-the-last-phone-booth-in-manhattan-ebook-exclusive-pdf63927
https://soundcloud.com/tvxbpyk166/read-the-djinn-waits-a-hundred-years-ebook-exclusive-pdf58846
https://soundcloud.com/tvxbpyk166/read-most-ardently-ebook-exclusive-pdf43462
https://soundcloud.com/tvxbpyk166/read-the-girl-in-the-castle-ebook-exclusive-pdf22156
https://soundcloud.com/tvxbpyk166/read-the-life-brief-a-playbook-for-no-regrets-living-ebook-exclusive-pdf20606
https://soundcloud.com/tvxbpyk166/read-the-fake-dating-game-ebook-exclusive-pdf41480
https://soundcloud.com/tvxbpyk166/read-heartsong-green-creek-3-ebook-exclusive-pdf79747
https://soundcloud.com/tvxbpyk166/read-the-wharton-plot-ebook-exclusive-pdf87976
https://soundcloud.com/tvxbpyk166/read-hideaway-devils-night-ebook-exclusive-pdf14674
https://soundcloud.com/tvxbpyk166/read-divine-might-goddesses-in-greek-myth-ebook-exclusive-pdf91395
https://soundcloud.com/tvxbpyk166/read-murder-at-an-irish-bakery-ebook-exclusive-pdf51664
https://soundcloud.com/tvxbpyk166/read-a-quantum-love-story-ebook-exclusive-pdf41434
https://soundcloud.com/tvxbpyk166/read-the-lies-you-wrote-raisa-susanto-1-ebook-exclusive-pdf77678
https://soundcloud.com/tvxbpyk166/read-the-queen-of-sugar-hill-a-novel-of-hattie-mcdaniel-ebook-exclusive-pdf62150
https://soundcloud.com/tvxbpyk166/read-the-ladies-rewrite-the-rules-ebook-exclusive-pdf76509
https://soundcloud.com/tvxbpyk166/read-a-long-time-coming-cane-brothers-3-ebook-exclusive-pdf42119
https://soundcloud.com/tvxbpyk166/read-the-silence-in-her-eyes-ebook-exclusive-pdf98575
https://soundcloud.com/tvxbpyk166/read-friendaholic-ebook-exclusive-pdf68981
https://soundcloud.com/tvxbpyk166/read-blood-the-science-medicine-ebook-exclusive-pdf97776
https://soundcloud.com/tvxbpyk166/read-skys-end-above-the-black-1-ebook-exclusive-pdf88051
https://soundcloud.com/tvxbpyk166/read-the-bright-spot-a-novel-the-sunrise-cove-series-5-ebook-exclusive-pdf40746
https://soundcloud.com/tvxbpyk166/read-the-boy-with-the-star-tattoo-ebook-exclusive-pdf38017
https://soundcloud.com/tvxbpyk166/read-argylle-ebook-exclusive-pdf82968
https://soundcloud.com/tvxbpyk166/read-nobody-like-us-like-us-ebook-exclusive-pdf97062
https://soundcloud.com/tvxbpyk166/read-someone-is-always-watching-ebook-exclusive-pdf88669
https://soundcloud.com/tvxbpyk166/read-the-search-party-ebook-exclusive-pdf64405
https://soundcloud.com/tvxbpyk166/read-the-friendship-club-ebook-exclusive-pdf65734
https://soundcloud.com/tvxbpyk166/read-midnight-on-beacon-street-ebook-exclusive-pdf33233
https://soundcloud.com/tvxbpyk166/read-last-call-at-the-local-love-lists-fancy-ships-ebook-exclusive-pdf72909
https://soundcloud.com/tvxbpyk166/read-the-woman-on-the-ledge-ebook-exclusive-pdf63334
https://soundcloud.com/tvxbpyk166/read-martyr-ebook-exclusive-pdf21716