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://old.bitchute.com/video/RQ6BdsqzJHRw/
https://old.bitchute.com/video/lgKHbPUBf1wE/
https://old.bitchute.com/video/x5sptAYd0maV/
https://old.bitchute.com/video/7aIE8s1tpPGC/
https://old.bitchute.com/video/VqlB1hKxzJAz/
https://old.bitchute.com/video/QtPBSlrW8ELv/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.761241.0
https://wokwi.com/projects/428911899497846785
https://healingxchange.ning.com/profiles/blogs/ckjcod24
https://forum.thecodingcolosseum.com/topic/54325/ckjcod24
https://foro.ribbon.es/topic/71537/ckjcod24
https://app.daily.dev/posts/ckjcod24-ktanrll8p
https://glot.io/snippets/h6nocmsltk
https://paiza.io/projects/UhtNj1kQ0pDZ3p1QNKBrZQ
https://jsbin.com/nasefoxuqe/edit?html,output
https://pastebin.com/26b54JfF
https://pastelink.net/w5ltyrrd
https://etextpad.com/zmlexov2pj
https://www.wowace.com/paste/0017732f
https://www.pastery.net/qgkabj/
https://paste.centos.org/view/db93e3ef
https://www.onlinegdb.com/gV9WBxlHC
https://jsbin.com/wasimacawi/edit?html,css,js,console,output
https://paiza.io/projects/5lPRApXHts8tWH_Czc_3xA
https://www.wowace.com/paste/61937a21
https://updownradar.com/status/Mysedgwick.com
https://old.bitchute.com/video/zQQPNaj2eP1o/
https://old.bitchute.com/video/HWiTGEQGSSWb/
https://old.bitchute.com/video/xwZEIuyo7HVq/
https://old.bitchute.com/video/VsRpBQzUO7Y3/
https://old.bitchute.com/video/SVKVfcw0b6g7/
https://old.bitchute.com/video/yTLJ281kce93/
https://wokwi.com/projects/428900686402864129
https://jsbin.com/nodavedome/edit?html,output
https://paiza.io/projects/ABZ6UrDlHDJF_ioBkE7Kwg?language=php
https://snippet.host/bzmjxx
https://ctxt.io/2/AAB4SbQQFQ
https://rextester.com/IBGZ2061
https://www.onlinegdb.com/Gxed7FAdhQ
https://paste.centos.org/view/3e5be866
https://glot.io/snippets/h6njd6e7yn
https://paste.intergen.online/view/ecf547d4
https://telegra.ph/xxx-04-22-150
https://hackmd.io/@movietime/S1lISK4yxg
https://sharing.clickup.com/9018966855/t/h/86et7jp9m/CTZKUCQXG016VZB
https://old.bitchute.com/video/O5yFjUKMkqNU/
https://old.bitchute.com/video/wJFHQhRw6bs1/
https://old.bitchute.com/video/A7HT5mzecBVX/
https://old.bitchute.com/video/PZSYtDXQ6C8v/
https://old.bitchute.com/video/aLhHIN7pHqvp/
https://old.bitchute.com/video/9VnE9ou7o3Ol/
https://old.bitchute.com/video/2WoYYptYdngw/
https://old.bitchute.com/video/onewYQ4nqTMe/
https://old.bitchute.com/video/IaAeEB71xcFq/
https://old.bitchute.com/video/Rw0YHblH4ERn/
https://wokwi.com/projects/428895777005946881
https://jsbin.com/puwibisopa/edit?html,output
https://paiza.io/projects/OGcRLdh_xjKQOqm3WZ9e2g?language=php
https://snippet.host/zmhwuc
https://ctxt.io/2/AAB4m_l_Fw
https://rextester.com/UKQKE34345
https://www.onlinegdb.com/CqaXAHZpj
https://paste.centos.org/view/0a6cdb5d
https://glot.io/snippets/h6nh888fcq
https://paste.intergen.online/view/e655b981
https://telegra.ph/thunderbonjour-04-22
https://hackmd.io/@movietime/SkpRQdVJel
https://sharing.clickup.com/9018966855/t/h/86et7hpnq/OZRAXP5VK2MD1ZP
https://old.bitchute.com/video/ypLyeay3Il3O/
https://old.bitchute.com/video/FbzbpSAkvoYR/
https://old.bitchute.com/video/wJbCksdqXvoO/
https://old.bitchute.com/video/SpwnFU9b6Jhw/
https://old.bitchute.com/video/qX2FH6sZNQhR/
https://old.bitchute.com/video/x7WBbBx55pSQ/
https://wokwi.com/projects/428874420152146945
https://jsbin.com/fevanehode/edit?html,output
https://paiza.io/projects/ne-3de7Q_tWAI2G6GvBOfw?language=php
https://snippet.host/jeugty
https://ctxt.io/2/AAB4UxRQEg
https://rextester.com/ZXII31528
https://www.onlinegdb.com/DdRgXY3G0
https://paste.centos.org/view/c5bf5a70
https://glot.io/snippets/h6n7uxjtfb
https://paste.intergen.online/view/0e615824
https://telegra.ph/eyh-04-21
https://hackmd.io/@movietime/HkuY77N1xe
https://sharing.clickup.com/9018966855/t/h/86et7ghev/TF1HSFUVXINX19Y
https://old.bitchute.com/video/X6AbqwWPkaUT/
https://old.bitchute.com/video/AmLdw3Bnqapj/
https://old.bitchute.com/video/kNC8NoZNhkuI/
https://old.bitchute.com/video/heN9NW5HvDhP/
https://old.bitchute.com/video/djgWeALi7gx8/
https://old.bitchute.com/video/muNiEsxkUg6T/
https://old.bitchute.com/video/NiXam5oiHBgR/
https://jsbin.com/ledeyewuyu/edit?html,output
https://paiza.io/projects/Jjly3WVPSnqPuWVzzVdi1w?language=php
https://snippet.host/yprpus
https://ctxt.io/2/AAB4S9qlFQ
https://rextester.com/UXN4664
https://www.onlinegdb.com/SIjzOvq3R
https://paste.centos.org/view/cacd7156
https://glot.io/snippets/h6n4v6wil2
https://paste.intergen.online/view/a641707f
https://telegra.ph/hinduztanzgirlz-04-21
https://hackmd.io/@movietime/r1G5qZV1le
https://app.daily.dev/posts/hinduztanzgirlz-ptkmlilpe
https://sharing.clickup.com/9018966855/t/h/86et7g4w7/Z73WVNPUXH24NRD