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://foss.heptapod.net/mercurial/hgview/-/issues/19988
https://foss.heptapod.net/mercurial/hgview/-/issues/20015
https://foss.heptapod.net/mercurial/hgview/-/issues/20024
https://foss.heptapod.net/mercurial/hgview/-/issues/20033
https://foss.heptapod.net/mercurial/hgview/-/issues/20042
https://foss.heptapod.net/mercurial/hgview/-/issues/20161
https://foss.heptapod.net/mercurial/hgview/-/issues/20173
https://foss.heptapod.net/mercurial/hgview/-/issues/20184
https://foss.heptapod.net/mercurial/hgview/-/issues/20191
https://foss.heptapod.net/mercurial/hgview/-/issues/20198
https://www.linkedin.com/pulse/watch-oppenheimer-2023-fullmovie-online-free
https://www.linkedin.com/pulse/free-watch-oppenheimer-free-fullmovie-online
https://www.linkedin.com/pulse/watch-oppenheimer2023-full-movie-hd-free
https://www.linkedin.com/pulse/free-watch-oppenheimer-2023-free-fullmovie
https://www.linkedin.com/pulse/watchoppenheimer-online-watch-2023-fullmovie/
https://www.linkedin.com/pulse/watch-barbie-2023-full-movie-free-online-123movies
https://www.linkedin.com/pulse/where-watch-barbie-free-full-movie-online-download
https://www.linkedin.com/pulse/watchbarbie-online-watch-2023-fullmovie-free-123movies
https://www.linkedin.com/pulse/watch-barbie-movie-free-online-subscription-2023
https://www.linkedin.com/pulse/watch-barbie-2023-full-movie-free-online-subscription
https://www.linkedin.com/pulse/watchthe-super-mario-online-watch-2023-fullmovie
https://www.linkedin.com/pulse/watch-super-mario-bros-2023-full-movie-free
https://www.linkedin.com/pulse/watchthe-super-mario-bros-online-watch-2023
https://www.linkedin.com/pulse/free-watch-super-mario-bros-2023-free-fullmovie
https://www.linkedin.com/pulse/watch-super-mario-bros-full-movie-online-free
https://www.pastery.net/vkgpfk/
https://notes.io/qGYpZ
https://rextester.com/DZYC6077
https://pasteio.com/xFId61yNpkcm
https://pastelink.net/2ma0n57z
https://paiza.io/projects/_qXb3FrHfdCyNtYwhH3wVQ
https://ide.geeksforgeeks.org/online-c-compiler/5645600a-a90b-4e2a-bf64-cf1384dbc996
https://paste.firnsy.com/paste/GFSbENtLxi9
https://paste.enginehub.org/6n-lkuqLQ
https://jsfiddle.net/vfgnt9xo/
https://paste.ee/p/Cq034
https://yamcode.com/oppenheimer-watch-movie
https://www.imdb.com/list/ls599197005
https://www.imdb.com/list/ls599197005/copy/
https://www.imdb.com/list/ls599197046
https://www.imdb.com/list/ls599197046/copy/
https://www.imdb.com/es-es/list/ls599197795
https://www.imdb.com/es-es/list/ls599197795/copy/
https://www.imdb.com/list/ls599197183
https://www.imdb.com/list/ls599197183/copy/
https://www.imdb.com/de/list/ls599197436
https://www.imdb.com/de/list/ls599197436/copy/
https://www.imdb.com/de/list/ls599197810
https://www.imdb.com/de/list/ls599197810/copy/
https://scrapbox.io/roimdbtheaffgfsgs/www.imdb.com%2Flist%2Fls599197005
https://paste.centos.org/view/6d667071
https://www.etextpad.com/vcsyt8i5bu
https://pastelink.net/j74jm5yr
https://paste.enginehub.org/aPfFAun4n
https://pastebin.com/W7LXyk7t
https://paste.thezomg.com/351072/78578175/
https://yamcode.com/roimdbthea
https://rentry.co/bmsorb9a
https://www.pastery.net/awefrp/
https://notes.io/wU2kS
https://paste.ubuntu.com/p/DfrKZ5hTrN/
https://jsitor.com/MdbdTwTwbXr
https://codepen.io/harrykur/pen/PwqLxBQ
https://privatebin.net/?ddeacfd20b2fdb29#28e1SufUgAghV1UTFCyKvtBQnHFAuBMC3KoP49dEftjB
https://glot.io/snippets/h8qoi0cqgk
https://paiza.io/projects/xipnii-YpDaLMGGnjMJ8Ww
https://tooter.in/harrykur/posts/114765279358785085
https://community.wongcw.com/posts/1099681
https://medium.com/@yurigheboy25/https-www-imdb-com-list-ls599197005-f05f2d1c60cc
https://app.raindrop.io/my/57050527
https://diendannhansu.com/threads/roimdbthea.805243/
https://matters.town/a/dy72mp1mmb8w
https://plaza.rakuten.co.jp/harrykur05/diary/202506290001/
https://www.imdb.com/list/ls599169724
https://www.imdb.com/list/ls599169724/copy/
https://www.imdb.com/list/ls599169389
https://www.imdb.com/list/ls599169389/copy/
https://www.imdb.com/list/ls599169200
https://www.imdb.com/list/ls599169200/copy
https://www.imdb.com/de/list/ls599168811
https://www.imdb.com/de/list/ls599168811/copy/
https://www.imdb.com/es/list/ls599120079
https://www.imdb.com/es/list/ls599120079/copy/
https://www.imdb.com/list/ls599120787
https://www.imdb.com/list/ls599120787/copy/
https://www.imdb.com/fr-ca/list/ls599120125
https://www.imdb.com/fr-ca/list/ls599120125/copy/
https://www.imdb.com/de/list/ls599120859
https://www.imdb.com/de/list/ls599120859/copy/
https://www.imdb.com/pt/list/ls599125001
https://www.imdb.com/pt/list/ls599125001/copy/
https://scrapbox.io/squid3mixlgfsdfsdf/www.imdb.com%2Flist%2Fls599169724
https://rentry.co/oqygvgff
https://paste.centos.org/view/8bd10419
https://www.etextpad.com/npnaectbr0
https://pastelink.net/qeg11cyf
https://paste.enginehub.org/FwOXos0lP
https://pastebin.com/UsKcKVt7
https://paste.thezomg.com/350949/12439617/
https://yamcode.com/squid3mixlg
https://www.pastery.net/jkqeht/
https://notes.io/wUmqD
https://paste.ubuntu.com/p/ydJ76qcX49/
https://tech.io/snippet/xV0DEkQ
https://jsitor.com/5gyuJ1hOuc
https://privatebin.net/?837851774cd67000#3WrGFBtLjTKFcvgqKXuHfMU7cwKAUdndobJoN1UxCiyp
https://glot.io/snippets/h8pzvls0st
https://tooter.in/harrykur/posts/114761764223432496
https://community.wongcw.com/posts/1099528
https://medium.com/@yurigheboy25/squid3mixlg-17acb2a62281
https://plaza.rakuten.co.jp/harrykur05/diary/202506290000/
https://matters.town/a/evcev3wf837a
https://diendannhansu.com/threads/squid3mixlg.805108/
https://raindrop.io/harrykur/squid3mixlg-57025860
https://www.loomsolar.com/blogs/collections/how-to-reduce-the-electricity-bill-of-rice-mill
https://www.homerev.com/blogs/home-revolution/how-and-why-should-you-clean-your-washing-machine
https://saltypaloma.com/blogs/salty-talk/sweetie-pie-baked-apple-cheddar-dessert-recipe
https://gns3.com/community/discussions/filmonlinecampursari
https://wodfever.com/blogs/new-posts/how-to-measure-for-knee-sleeves-for-crossfit-and-weightlifting-sizing-guide
https://www.styleforum.net/threads/boostron-for-men-male-enhancement-negative-side-effects-or-legit-benefits.806839/
https://www.torontogolfnuts.com/forum/golf-discussion-forum/club-fitting/3904113-boostron-me-reviews-i-ve-tested-truth-exposed
https://forums.ipoh.com.my/thread-14780.html
https://www.narumugainovels.com/threads/28685/
https://wocial.net/tema/https-www-facebook-com-boostron-male-enhancement-official.20260/post-130010
https://www.imdb.com/list/ls599131147
https://www.imdb.com/list/ls599131147/copy/
https://www.imdb.com/list/ls599131386
https://www.imdb.com/list/ls599131386/copy/
https://www.imdb.com/list/ls599131626
https://www.imdb.com/list/ls599131626/copy/
https://www.imdb.com/list/ls599131235
https://www.imdb.com/list/ls599131235/copy/
https://www.imdb.com/list/ls599131291
https://www.imdb.com/list/ls599131291/copy/
https://www.imdb.com/list/ls599133722
https://www.imdb.com/list/ls599133722/copy/
https://www.imdb.com/pt/list/ls599133174
https://www.imdb.com/pt/list/ls599133174/copy/
https://www.imdb.com/it/list/ls599133610
https://www.imdb.com/it/list/ls599133610/copy/
https://www.imdb.com/it/list/ls599133681
https://www.imdb.com/it/list/ls599133681/copy/
https://www.imdb.com/pt/list/ls599133229
https://www.imdb.com/pt/list/ls599133229/copy/
https://scrapbox.io/squidgame3ndlnld/www.imdb.com%2Flist%2Fls599131147
https://paste.centos.org/view/5d4ce601
https://www.etextpad.com/v7avhtfzer
https://pastelink.net/dxgyy3zv
https://paste.enginehub.org/ukW_yUNjR
https://pastebin.com/ihqW46Ta
https://paste.thezomg.com/350884/51080188/
https://telegra.ph/squidgame3-06-28
https://yamcode.com/squidgame3
https://rentry.co/b8kkr44n
https://www.pastery.net/mtgjcx/
https://notes.io/wUvVE
https://paste.ubuntu.com/p/SVSN9QhZx4/
https://tech.io/snippet/TL0JEeA
https://codepen.io/harrykur/pen/LEVaWXB
https://privatebin.net/?9820fb7d0ef5eec4#D5JTaRZfcPBx2ED7JN1kvmAf3wZ7oRrDzfWiu9pj7Z5V
https://glot.io/snippets/h8pfbf8qs0
https://paiza.io/projects/ifg3z7bD71JfshAVeK-hyQ
https://tooter.in/harrykur/posts/114758843788548944
https://community.wongcw.com/posts/1099063
https://plaza.rakuten.co.jp/harrykur05/diary/202506280000/
https://diendannhansu.com/threads/squidgame3.804765/
https://matters.town/a/xxi50ku9rsjo
https://raindrop.io/harrykur/squidgame3-57001050
https://medium.com/@yurigheboy25/https-www-imdb-com-list-ls599131147-160d659bb316
https://filmfreeway.com/starstarAlappuzhaGymkhana2025plusFuMoveDownladFre1080slash720slash480HHIDIDubed
https://filmfreeway.com/starstarBorbaad2025plusFuMoveDownladFre1080slash720slash480HHIDIDubed
https://filmfreeway.com/starstarDilruba2025plusFuMoveDownladFre1080slash720slash480HHIDIDubed
https://filmfreeway.com/starstarGoodBadUgly2025plusFuMoveDownladFre1080slash720slash480HHIDIDubed013
https://filmfreeway.com/starstarSisterMidnight2025plusFuMoveDownladFre1080slash720slash480HHIDIDubed703
https://filmfreeway.com/starstarSaiyaara2025plusFuMoveDownladFre1080slash720slash480HHIDIDubed
https://filmfreeway.com/starstarMirai2025plusFuMoveDownladFre1080slash720slash480HHIDIDubed
https://searchtech.fogbugz.com/default.asp?Suggestions.1.809830.0
https://paiza.io/projects/aDhxFxhtsWPO9qCwZ1jtig?language=php
https://snippet.host/ueczhh
https://ctxt.io/2/AAD4sAPPFQ
https://rextester.com/SNY39403
https://glot.io/snippets/h8oz27v5ab
https://www.onlinegdb.com/wxiOit8Ly
https://www.wowace.com/paste/f3d89960
https://paste.centos.org/view/74be5720
https://tiny-paste.com/149870/
https://p.ip.fi/1RDH
https://privatebin.net/?1c3b425041b59483#AAzbHF2ETjXGHKGLq38NpP8YqNs2TyfCNF4AkKLV7crR
https://hackmd.io/@kD42jcHWQCehFEEC-jw7MQ/S1JFLU3Exl
https://app.daily.dev/posts/digdaya-uvekd37ad
https://imgur.com/a/digdaya-XSKM7PP
https://challonge.com/fj51xl86
https://twgsag.amebaownd.com/posts/57052540