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://github.com/voir-vaiana-2-film-complet-vosfr
https://github.com/voir-vaiana-2-complet-gratuit1
https://github.com/voir-sonic-3-le-film-complet-vosfr
https://github.com/voir-sonic-3-le-film-complet-gratuit1
https://github.com/voir-captain-america-film-complet-vosfr
https://github.com/voir-captain-america-complet-gratuit1
https://github.com/voir-A-contre-sens-londres-film-comple
https://github.com/voir-A-contre-sens-londres-complet-grat
https://github.com/voir-le-secret-de-kheops-film-complet
https://github.com/voir-le-secret-de-kheops-complet-gratui
https://magic.ly/suerloitai
https://heylink.me/suerloitai/
https://cccv.to/suerloitai
https://solo.to/suerloitai
https://about.me/suerloitai
https://lifeisfeudal.com/Discussions/question/suerloitai
https://paste.imirhil.fr/?e4bd4699a5ab3f3b#KDAE7SR6Job8xXL8vvpDVW2sZolXc8OY7jAZxi6EEAU=
https://codepen.io/FOX-CLASS-MOVIES/pen/OPJWWYe
https://matters.town/a/vwuva73lsanh
https://ivpaste.com/v/J8zqNIls6g
https://wokwi.com/projects/424157054524590081
https://p.ip.fi/8PVo
https://paste.laravel.io/b36d8bf0-d0bc-499c-90ac-dda15403e04f
https://jsitor.com/K1SZHlTrjy
https://jsbin.com/conohesiki/edit?html,output
https://www.wowace.com/paste/631cebc3
https://pastelink.net/3bqt3bgs
https://tempel.in/view/bUaKXTVv
https://glot.io/snippets/h51t7eberr
https://rextester.com/DMOM19969
https://www.etextpad.com/xnk5nvxjk0
https://paste.centos.org/view/604f5d81
https://bootstrapbay.com/user/suerloitai
https://anonpaste.com/share/c96ae952b0
https://rentry.co/7q7ut5t8
https://yamcode.com/suerloitai
https://snippet.host/wtmyfw
https://paste.thezomg.com/296144/76701717/
https://paste.enginehub.org/U0DqkeMnI
https://binshare.net/potDawTVcH1wvQyh8IAI
How Hackers Gained Access to My Crypto Wallet and Sensitive Data through a Keylogger sent to my device through a phishing email.
I’ll advise others to be wary of the kind of emails they open, as this happened a few weeks ago when a phishing email was sent to my email unknowingly to me that it was a keylogger with the intent of stealing my private information and if not for the intervention of Morphohack Cyber Services, I would have been cleaned out completely. I contacted Morphohack Cyber Services a week after that incident and they detected the keylogger in my computer which has been there for months stealing my private information. If my crypto wallet was not drained, I would not have been aware of the keylogger in my device. Morphohack was able to secure my devices and retrieve my crypto wallet including the crypto assets. Their sophisticated security features and malware can beat any hacking tools available and they are very professional and ethical. Morphohack is a lifesaver and I hugely recommend their services. Their E-mail. Morphohack@Cyberservices.com & WhatsApp. +1 – 213 – 672 – 4092
https://entremontanhaslegendado5196.graphy.com/
https://2025entremontanhas.graphy.com/
https://entremontanhasfhd.graphy.com/
https://entremontanhasdubladohd.graphy.com/
https://nasterrasperdidas.graphy.com/
https://nasterrasperdidas2025.graphy.com/
https://nasterrasperdidasfilme2025.graphy.com/
https://nasterrasperdidascompletolegendado7947.graphy.com/
https://nasterrasperdidasfhd.graphy.com/
https://scrapbox.io/graphyptbr/entremontanhaslegendado5196.graphy.com%2F
https://glot.io/snippets/h5093725qh
https://privatebin.net/?dc93641f73861b56#4dEHqAfz3pPHXFcb9U435VFmMisg9Jo3tVzYBuKPBXDt
https://jsitor.com/KSnl5sT-CP
https://tech.io/snippet/4Uxj50o
https://paste.ee/p/jBswbHER
https://notes.io/wZMGm
https://rentry.co/c9k6hsto
https://p.ip.fi/nt2g
https://paste.thezomg.com/295640/17406445/
https://pastebin.com/558DW7ih
https://paste.enginehub.org/LP2ucUvvD
https://pastelink.net/5ytol9qk
https://paste.centos.org/view/d7d3fc73
https://palakai.lk/?post_type=rtcl_listing&p=269948
https://thelinuxforum.com/forum/general-linux-forums/general-linux-discussions/43773-graphyptbr
https://community.wongcw.com/posts/995392
https://lebanonhub.app/posts/137633
https://chobaolam.vn/threads/graphyptbr.604355/
https://www.hebergementweb.org/threads/graphyptbr.2389962/
https://tooter.in/harrykur/posts/114075051658774721
https://www.festivals.com/graphyptbr—94782
https://tooter.in/harrykur/posts/114075051658774721
http://forum.dnpsolpol.ru/threads/graphyptbr.18302/
https://raindrop.io/harrykur/graphyptbr-52898411
https://foro.ribbon.es/topic/59618/graphyptbr
https://matters.town/a/dafknixpuu8d
https://plaza.rakuten.co.jp/harrykur05/diary/202502270000/
https://diendannhansu.com/threads/graphyptbr.732843/
https://popl.co/card/6g9hAiKT/1
https://popl.co/card/MPvUvoxs/1
https://popl.co/card/0msJGHEC/1
https://popl.co/card/HTxkDCvF/1
https://popl.co/card/jKwCV6eO/1
https://popl.co/card/zrTCFEvL/1
https://venomvietsub.graphy.com/
https://moana2vietsub.graphy.com/
https://nhimsonic3vietsub.graphy.com/
https://nuhonbactyvietsub.graphy.com/
https://nhagiatien.shop.netcash.co.za/
https://nas.io/viiii/challenges/vie2025
https://nhagiatien2025vietsub.graphy.com/
https://teeyodquyantang2vietsub.graphy.com/
https://latmat7motdieuuocvietsub.graphy.com/
https://natra2madongnaohaifullhd.graphy.com/
https://deepstash.com/idea/451978/ne-zha-2-2025-
https://natra2madongnaohai2025vietsub.graphy.com/
https://tieuthujonessuyvianh2025vietsub.graphy.com/
https://deepstash.com/idea/452310/the-last-dance-2025-
https://deepstash.com/idea/451987/2025-ne-zha-2-4k1080p
https://deepstash.com/idea/452307/dead-talents-society-2025-
https://deepstash.com/idea/452311/2025-the-last-dance-4k1080p
https://deepstash.com/idea/452308/2025-dead-talents-society-4k1080p
https://www.facebook.com/media/set/?set=a.122143442186471172&type=3
https://www.facebook.com/media/set/?set=a.122143442390471172&type=3
https://www.facebook.com/media/set/?set=a.122143442960471172&type=3
https://www.facebook.com/media/set/?set=a.122143443596471172&type=3
https://www.facebook.com/media/set/?set=a.122143444238471172&type=3
https://www.facebook.com/media/set/?set=a.122143444430471172&type=3
https://factsplat.com/users/05f0c74d-4296-4816-9188-33bec4fc3726
https://taplink.cc/mileymillie
https://open.firstory.me/story/cm7m4tnzl000001uy48pb8l92
https://baskadia.com/post/8kecc
https://taylorhicks.ning.com/forum/topics/miley-millie
https://pinshape.com/users/7216141-mileymillie#designs-tab-open
https://medium.com/@reretp/the-evolution-of-smartphones-02902730bfec
https://honeyveleti.hashnode.dev/how-smartphones-have-transformed-modern-life
https://www.bitsdujour.com/profiles/ll1MPn
https://findaspring.org/members/mileymillie/
https://www.fimfiction.net/blog/1064370/the-journey-of-mobile-phones-a-revolution-in-communication-and-technology
https://businessboostier.mn.co/posts/80531270
https://www.are.na/block/34834643
https://dly.to/OENgfaKqcky
https://www.taptap.io/post/9159790
https://portaly.cc/mileymillies
https://muckrack.com/miley-millie-1
https://glot.io/snippets/h4znhh2svv
https://glot.io/snippets/h4znhlqgzn
https://glot.io/snippets/h4znhqqicr
https://glot.io/snippets/h4znhuxkqz
https://nas.io/phommi/challenges/piee3
https://popl.co/card/ibXD3VHx/1
https://nas.io/popeyeeee/challenges/tpe
https://popl.co/card/IEwb57VX/1
https://nas.io/moireveiw/challenges/nete
https://muse.io/straume-2025uhd-1080p-d972fe
https://nas.io/popele/challenges/kirowa
https://www.resume.id/works/8205c2d984df564a
https://www.resume.id/works/83290833db8667dc
https://muse.io/neezhaa22-6b95b1
https://www.resume.id/works/20ba1915c48ee4f3
https://muse.io/straume-hd-1080p
https://www.resume.id/works/551d4e1013647b42
https://muse.io/kimi-no-iro-hd-1080p
https://muse.io/kiminoiro-2025-4k-416f8f
https://cccv.to/kiminohiro
https://cccv.to/twkiminohiro
https://popl.co/card/WjiD9Cdc/1
https://popl.co/card/lc5YK5p1/1
https://www.resume.id/works/92e40cb02c41382b
https://www.resume.id/works/9814a40475b65413
https://bento.me/moi-vot-phim
https://energypowerworld.co.uk/bleachhhbankai
https://open.firstory.me/story/cm7ndpfu7000601tbf65bak8u
https://raindrop.io/bleachhhbankai/llopra-52889411
https://view.genially.com/67c06d7e7013dc1bcf0ee2bb/presentation-xem-phim-lac-troi-2025-vietsub-full-hd-thuyet-minh
https://knowt.com/flashcards/7b7a8441-b19a-405f-a006-6f5d9f5406c1