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://kisekichapter2ep5.graphy.com/courses/kisekichapter2ep5viu
https://suntiny.graphy.com/courses/suntinyep1
https://secondshotatlovezonaseries.graphy.com/courses/secondshotatloveep11
https://revengedlove.graphy.com/courses/revengedloveep1
https://nirakkiattiyotnewseries.graphy.com/courses/nirakkiattiyotep1
https://hunterwithascalpelep1zonaseries.graphy.com/courses/hunterwithascalpelep1
https://thesevenrelicsofillomenep16monoseries.graphy.com/courses/thesevenrelicsofillomenep16
https://raindrop.io/adekabirth/nahp-tyap-nonh-56499733
https://x.com/BirdsVf/status/1934106483593040343
https://writexo.com/share/42be81u8
https://bsky.app/profile/adekarbit.bsky.social/post/3lrmncg4juc22
https://snippet.host/irurci
https://justpaste.it/iem6o
https://www.bitsdujour.com/profiles/yGueDe
https://forum.thecodingcolosseum.com/topic/65959/dsreau65wi56
https://start.me/w/qxa6wQ
https://multy.me/Xloi
https://pastelink.net/pyvz9tfr
https://forumketoan.com/threads/fyr68lo76.72640/
https://telegra.ph/jtei65ei775ei-06-15
https://www.fimfiction.net/blog/1112085/28-years-later-2025
https://www.fimfiction.net/blog/1112088/elio-2025
https://www.fimfiction.net/blog/1112092/bride-hard-2025
https://www.fimfiction.net/blog/1112094/marlee-matlin-not-alone-anymore-2025
https://id.carousell.com/p/1374917177/
https://minakdjinggo.amebaownd.com/posts/56992063
https://app.daily.dev/posts/hagerswis-rlzv5vwdr
https://challonge.com/bvd5ez9u
https://hackmd.io/@madkur/Byo-9Tj7ex
https://sharing.clickup.com/90181144896/t/h/86etukkxq/6Z8ZUGCE09T4UPB
https://wokwi.com/projects/433798809249342465
https://searchtech.fogbugz.com/default.asp?Suggestions.1.797052.0
https://jsbin.com/qubomapogi/edit?html,output
https://paiza.io/projects/O99EQidf05Ly0X2B0QgexQ?language=php
https://snippet.host/swsnue
https://ctxt.io/2/AAB4LyjeEw
https://rextester.com/KSLOKU77698
https://glot.io/snippets/h8b58pcx4r
https://www.onlinegdb.com/uBo7QoPpf
https://paste.centos.org/view/ef0c3e64
https://paste.intergen.online/view/91bd2919
https://telegra.ph/vre-rbrfrd-06-15
https://pastelink.net/ciqb6wo8
https://paste.myst.rs/1hszplhr
https://etextpad.com/plrcy55fic
https://movtrix.graphy.com/courses/elio
https://movy.graphy.com/courses/lilo-stitch
https://movtone.graphy.com/courses/the-stone
https://movtone.graphy.com/courses/hala-bala
https://movtrix.graphy.com/courses/fast-racing-jazz
https://movy.graphy.com/courses/how-to-train-your-dragon
https://posh.vip/e/the-lake
https://posh.vip/e/quy-tha-ma-bat
https://posh.vip/e/straw-senza-uscita
https://posh.vip/e/face-off-7-one-wish
https://posh.vip/e/lat-mat-8-vong-tay-nang
https://posh.vip/e/mission-impossible-the-final-reckoning
https://posh.vip/e/harta-pelicula-completa-espanol-latino
https://posh.vip/e/pelisplusver-harta-pelcula-completa-online-en-espaol-latino
https://posh.vip/e/cuevana-3-ver-harta-2025-online-en-espaol-y-latino
https://guyanahub.com/post/373_giseletshwete-https-posh-vip-e-pelisplusver-harta-pelcula-completa-online-en-esp.html
https://guyanahub.com/post/374_giseletshwete-https-movtrix-graphy-com-courses-elio-https-movy-graphy-com-course.html
https://bento.me/gisele-tshwete
https://reretp.medium.com/a-year-of-cinema-best-movies-reviewed-60e93e051e74
https://forum.phuongnamedu.vn/threads/giseletshwete.35312/
https://blog-news.hashnode.dev/breaking-down-this-years-most-talked-about-films
https://popl.co/card/vehY4rKJ/1
https://blognews.mybloghunch.com/top-movie-releases-that-shaped-the-year
https://colab.research.google.com/drive/1qwXiYpB-gdxfnxzZ32-W7jatPhvTFuaY?usp=sharing
https://forum.thecodingcolosseum.com/topic/65729/giseletshwetesaf
https://blognews.mystrikingly.com/blog/unforgettable-screen-moments-and-performances
https://hoo.be/giseletshwete
https://justpaste.it/k8t52
https://cccv.to/giseletshwete
https://paiza.io/projects/uAmyCaS1k7S3KrgRL3fbpA?language=php
https://hype.co/giseletshwete https://www.TwosApp.com/684dc63ad0f3af37ee7568a0 https://matters.town/a/4wp1lrxschfr https://www.gemtracks.com/giseletshwete/ https://papaly.com/categories/share?id=60758a5045504f699606084dc8674ac7 https://pinshape.com/users/8311092-giseletshwete https://multy.me/T9lTV https://multy.me/Pfzk7 https://direct.me/giseletshwete https://giseletshwete.mssg.me/ https://magic.ly/giseletshwete https://hackmd.io/giseletshwete/BJNfg8omxl
https://www.tipga.com/e/684dce203286fe1d518eabcc
https://rentry.co/giseletshwete
https://cara.app/giseletshwete/all
https://giseletshwete.tawk.help/article/elianamarkeasf
https://abrir.link/xKbXp
https://www.fimfiction.net/blog/1102017/the-amateur
https://www.fimfiction.net/blog/1102085/how-to-train-your-dragon
https://www.fimfiction.net/blog/1102098/materialists
https://www.fimfiction.net/blog/1102121/predator-killer-of-killers
https://www.fimfiction.net/blog/1102129/final-destination-bloodlines
https://www.fimfiction.net/blog/1102143/mission-impossible-the-final-reckoning
https://www.fimfiction.net/blog/1102154/the-containment
https://www.fimfiction.net/blog/1102163/until-dawn
https://www.fimfiction.net/blog/1102280/detective-conan-one-eyed-flashback-2025
https://www.fimfiction.net/user/860577/rilyciza
https://www.fimfiction.net/user/860577/rilyciza/blog
https://www.fimfiction.net/blog/1102635/watch-s18e06-criminal-minds-season-18-episode-6-online-cbs
https://www.fimfiction.net/blog/1103609/watch-s10e7-rupauls-drag-race-all-stars-season-10-episode-7-online-paramount
https://www.fimfiction.net/blog/1103615/watch-s7e5-the-chi-season-7-episode-5-online-hbo
https://www.fimfiction.net/blog/1103626/watch-s5e1-the-chosen-season-5-episode-1-online-prime-video
https://www.fimfiction.net/blog/1103629/watch-s2e12-tires-season-2-episode-12-online-netflix
https://carousell.app.link/pxKhylkPaUb
https://hackmd.io/@madkur/SyUnwl57ll
https://minakdjinggo.amebaownd.com/posts/56987193
https://app.daily.dev/posts/https-www-fimfiction-net-user-860577-rilyciza-blog-g40rpfzdu
https://challonge.com/r35xfs2d
On March 2025, my life took a devastating turn when I discovered that I had fallen victim to a fraudulent real estate investment scheme orchestrated by a group known as Woodbridge. They had lured me in with the enticing promise of 20% returns on my investment, a figure that seemed too good to be true but was hard to resist as a retiree looking to secure my financial future. I invested my entire $300,000 retirement savings, believing I was making a wise decision for my family and myself. Everything appeared legitimate. Woodbridge presented itself as a reputable real estate investment opportunity, complete with impressive marketing materials and testimonials from supposed satisfied investors. I felt reassured by the glossy brochures and the promises of financial security. However, as time went on, the reality began to unravel. I soon learned that Woodbridge was not investing in real estate as they had claimed. Instead, they were using the funds from new investors to pay off earlier investors, a classic Ponzi scheme that ultimately led to the collapse of the entire operation.When the scheme fell apart, I was left grappling with the harsh reality of losing my life savings. The emotional toll was immense, as I watched my dreams of a secure retirement slip away. It was during this dark time that I discovered GRAYWARE TECH SERVICES , a firm dedicated to helping victims like me recover funds lost to fraudulent schemes. Their commitment to uncovering the truth and assisting those affected by financial fraud gave me a glimmer of hope.GRAYWARE TECH SERVICES took on the daunting task of tracing the money trail left by Woodbridge. They revealed that my hard-earned savings had been funneled into luxury real estate properties in Los Angeles, which was shocking to learn. With the evidence they gathered, GRAYWARE TECH SERVICES worked closely with the Securities and Exchange Commission (SEC) to initiate recovery efforts. Their expertise in navigating the complexities of financial fraud proved invaluable.Thanks to GRAYWARE TECH SERVICES diligent efforts, I was not only able to recover a portion of my lost investments but ultimately recovered everything I had lost. This incredible outcome provided immense relief amidst the turmoil and restored my faith in the possibility of justice. This experience has taught me the importance of due diligence and skepticism when it comes to investment opportunities, especially those that promise unusually high returns. While the road to recovery was long and fraught with challenges, I am profoundly grateful for the support of GRAYWARE TECH SERVICES . Their dedication to helping victims like me serves as a beacon of hope, reminding us that recovery is possible even in the aftermath of scams. I now feel empowered to share my story, hoping to raise awareness and protect others from falling into similar traps.You can reach them on whatsapp +18582759508 web at ( https://graywaretechservices.com/ ) also on Mail: (contact@graywaretechservices.com)