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
Green Nature Farms CBD Gummies: Your Natural Path to Wellness
☘📣Official Website☘ ╰┈➤ ✔ Save Up To 70% OFF — “OFFICIAL WEBSITE”
Are you looking for a simple, natural way to add a bit more calm to your day? Green Nature Farms CBD Gummies offer a convenient and enjoyable option for bringing the power of CBD into your regular routine.
https://www.facebook.com/GreenNatureFarmsCBDGummies.ME
https://www.facebook.com/groups/greennaturefarmscbdgummies.us2025
https://www.facebook.com/events/4165376150366917
https://www.facebook.com/groups/greennaturefarmscbdgummies.new
https://www.facebook.com/events/767690952770823
https://greennaturehealth.zohodesk.com/portal/en/kb/articles/green-nature-farms-cbd-gummies-reviews-we-tested-it-for-90-days-the-real-science-behind
https://greennaturehealth.zohodesk.com/portal/en/kb/articles/green-nature-farms-cbd-gummies-facts-on-hyaluronic-acid-and-cartilage-support
https://greennaturehealth.zohodesk.com/portal/en/kb/articles/green-nature-farms-cbd-gummies-helps-nourish-synovial-fluid-for-smoother-movement-19-9-2025
https://greennaturehealth.zohodesk.com/portal/en/kb/articles/green-nature-farms-cbd-gummies-is-it-safe-read-experts-opinion
https://greennaturefarms6.alboompro.com/post/green-nature-farms-cbd-gummies-a-natural-path-to-calm-comfort-and-better-sleep
https://greennaturefarms6.alboompro.com/post/green-nature-farms-cbd-gummies-your-natural-path-to-wellness
https://greennaturefarms6.alboompro.com/post/green-nature-farms-cbd-gummies-a-natural-approach-to-wellness-2
https://greennaturefarms6.alboompro.com/post/green-nature-farms-cbd-gummies-a-natural-approach-to-wellness
https://eventprime.co/o/GreenNatureFarmsCBDGummiesusa
https://eventprime.co/o/GreenNatureFarmsCBDGummiesnew
https://eventprime.co/o/PrimalIntenseMaleEnhancementGummies2025
https://eventprime.co/o/PrimalIntenseMaleEnhancementGummies
https://www.zupyak.com/p/4675655/t/primal-intense-male-enhancement-gummies-boost-performance-naturally-unlock-your-potential
https://www.zupyak.com/p/4675654/t/https-www-zupyak-com-p-4673474-t-my-experience-with-proliving-male-enhancement-gummies-what-you-should-know
https://primalintense2.alboompro.com/post/primal-intense-male-enhancement-gummies-backed-by-a-satisfaction-guarantee
https://primalintense2.alboompro.com/post/primal-intense-male-enhancement-gummies-reviews-cost-scam-exposed
https://primalintense2.alboompro.com/post/primal-intense-male-enhancement-gummies-boost-performance-naturally-unlock-your-potential
https://primalintense2.alboompro.com/post/primal-intense-male-enhancement-gummies-reignite-your-drive-the-benefits-of-health
https://prolivingmaleenhancementgummies.zohodesk.com/portal/en/kb/articles/primal-intense-male-enhancement-gummies-backed-by-a-satisfaction-guarantee
https://prolivingmaleenhancementgummies.zohodesk.com/portal/en/kb/articles/primal-intense-male-enhancement-gummies-reviews-cost-scam-exposed
https://prolivingmaleenhancementgummies.zohodesk.com/portal/en/kb/articles/primal-intense-male-enhancement-gummies-boost-performance-naturally-unlock-your-potential
https://prolivingmaleenhancementgummies.zohodesk.com/portal/en/kb/articles/primal-intense-male-enhancement-gummies-reignite-your-drive-the-benefits-of-health
https://www.facebook.com/events/2165986350565156
https://www.facebook.com/events/1094521599546285
https://www.facebook.com/groups/primalintensemaleenhancementgummies2025
https://www.facebook.com/groups/primalintensemaleenhancementgummiesusa
https://www.facebook.com/PrimalIntenseMaleEnhancementGummiesusa
https://www.facebook.com/Trionmax.Gummies
https://www.facebook.com/groups/trionmaxgummies
https://www.facebook.com/groups/trionmax.gummies.us
https://www.facebook.com/groups/trionmaxgummies2025
https://www.facebook.com/groups/trionmax.gummies.usa
https://www.facebook.com/events/654217454404845/
https://www.facebook.com/events/1513256326554831/
https://www.facebook.com/events/585417071231869/
https://www.facebook.com/events/1379100943738459/
https://sites.google.com/view/trionmax-gummies/home
https://groups.google.com/g/trionmax-gummies/c/fSOqXYT73q0
https://www.trysmallbiz.com/articles/trionmax-gummies-2025-ingredients-side-effects-benefits-pros-cons
https://www.trysmallbiz.com/articles/trionmax-gummies-where-to-buy-is-it-worth-buying
https://www.trysmallbiz.com/articles/trionmax-gummies-we-tested-it-for-90-days-the-real-science-behind
https://www.trysmallbiz.com/articles/trionmax-gummies-we-tried-it-31-day-s-ingredients-and-benefits-analysis-49
https://servicecarthealth.zohodesk.com/portal/en/kb/articles/trionmax-gummies-2025-ingredients-side-effects-benefits-pros-cons-18-9-2025
https://servicecarthealth.zohodesk.com/portal/en/kb/articles/trionmax-gummies-we-tried-it-31-day-s-ingredients-and-benefits-analysis-49
https://servicecarthealth.zohodesk.com/portal/en/kb/articles/trionmax-gummies-review-uncovering-reviews-benefits-analysis-49
https://servicecarthealth.zohodesk.com/portal/en/kb/articles/trionmax-gummies-reviews-we-tested-it-for-90-days-the-real-science-behind
https://servicecarthealth.zohodesk.com/portal/en/kb/articles/trionmax-gummies-where-to-buy-is-it-worth-buying
https://eventprime.co/o/trionmaxgummies
https://eventprime.co/o/TrionmaxGummiesus
https://trionmaxgummi.alboompro.com/post/trionmax-gummies-where-to-buy-is-it-worth-buying
https://trionmaxgummi.alboompro.com/post/trionmax-gummies-2025-ingredients-side-effects-benefits-pros-cons
https://trionmaxgummi.alboompro.com/post/trionmax-gummies-we-tested-it-for-90-days-the-real-science-behind
https://trionmaxgummi.alboompro.com/post/trionmax-gummies-we-tried-it-31-day-s-ingredients-and-benefits-analysis-49
https://trionmaxgummi.alboompro.com/trionmaxgummies
https://band.link/Swiped
https://band.link/Gachiakutaaa
https://band.link/Blackrabbitt
https://band.link/Shesidmaybe
https://band.link/HauntedHotel
https://band.link/SameDaywithSomeone
https://band.link/Stolengirl
https://band.link/Ballerinamovies
https://band.link/Theconjuringth
https://band.link/Planetsinglee
https://band.link/Lovesickk
https://band.link/code3movie
https://band.link/Beastofwarr
https://band.link/DEAF
https://band.link/Thelegendofhei
https://band.link/demonslayers
https://band.link/thenakedgunn
https://band.link/Thebadguy2vi
https://band.link/Redsonjaa
https://band.link/LostintheJungle
https://band.link/Scholarss
In early 2024, I was desperate for a breakthrough. After losing my job during a company downsizing, I turned to investing hoping to grow my savings into something that could give me a second chance. That’s when I came across what looked like a golden opportunity: a high yield crypto investment platform that promised guaranteed returns and had glowing testimonials plastered all over social media. I did my due diligence or so I thought. The website was sleek. The customer support was responsive. They even had a fake interview with someone posing as a Forbes analyst. Everything felt real. So I invested. First, $10,000. Then, when I saw “profits” accumulating in my dashboard, I added more. Within 3 months, I had poured in $144,000 my entire life savings. Then one morning, I logged in and everything was gone. The site was offline. The Telegram group vanished. No emails were being returned. It hit me like a freight train I had been scammed. I couldn’t eat. I couldn’t sleep. My anxiety spiraled. I had let my guard down and now I was broke. I felt like a complete failure. That’s when someone in a victim support forum mentioned Malice Cyber Recovery. Honestly, I was skeptical. At that point, I didn’t trust anyone. But after reading more about their work helping people recover funds from crypto scams and wire fraud, I decided to reach out. From the very first consultation, they treated me with compassion not as just another case. They walked me through their digital forensic process, asked for wallet addresses, email trails, and even identified the offshore exchange that was laundering the stolen funds. To my shock, within eight weeks, they managed to track and recover nearly 80% of my lost money about $114,000. They even worked with legal authorities to freeze the remaining assets tied to the wallet that scammed me. It wasn’t just about the money it was about reclaiming my life. Without them, I’d still be stuck in that dark place, full of guilt and shame. I know many people don’t believe recovery is possible, but Malice Cyber Recovery gave me hope and they delivered. To anyone who’s been scammed and thinks it’s over: don’t give up. There is help out there. Just make sure it’s the right kind and for me, that was Malice.
Email: malicecyyberrecovery@contractor.net
WhatsApp: +61410262541
https://popl.co/profile/Asoe18SU/dash
https://popl.co/profile/VVvo4gom/dash
https://popl.co/profile/EZKLWg3F/dash
https://popl.co/profile/lZt1ERKO/dash
https://popl.co/profile/kDEoTvQ5/dash
https://popl.co/profile/LDxJXys4/dash
https://popl.co/profile/nd8c4PsW/dash
https://popl.co/profile/nd8c4PsW/dash
https://popl.co/profile/cr7kSy2p/dash
https://popl.co/profile/IhUz9Zzh/dash
https://popl.co/profile/6gRpW8JD/dash
https://popl.co/profile/WAITN5bq/dash
https://popl.co/profile/Y7EuZfNB/dash
https://popl.co/profile/YESxzhqP/dash
https://popl.co/profile/LYcHCEnV/dash
https://popl.co/profile/lSGbfUHn/dash
https://popl.co/profile/jdFeWhEU/dash
https://popl.co/profile/oi8EJDqM/dash
https://popl.co/profile/0hlMXX6u/dash
https://popl.co/profile/jNfVcek6/dash
https://popl.co/profile/Asoe18SU/
https://popl.co/profile/VVvo4gom/
https://popl.co/profile/EZKLWg3F/
https://popl.co/profile/lZt1ERKO/
https://popl.co/profile/kDEoTvQ5/
https://popl.co/profile/LDxJXys4/
https://popl.co/profile/nd8c4PsW/
https://popl.co/profile/nd8c4PsW/
https://popl.co/profile/cr7kSy2p/
https://popl.co/profile/IhUz9Zzh/
https://popl.co/profile/6gRpW8JD/
https://popl.co/profile/WAITN5bq/
https://popl.co/profile/Y7EuZfNB/
https://popl.co/profile/YESxzhqP/
https://popl.co/profile/LYcHCEnV/
https://popl.co/profile/lSGbfUHn/
https://popl.co/profile/jdFeWhEU/
https://popl.co/profile/oi8EJDqM/
https://popl.co/profile/0hlMXX6u/
https://popl.co/profile/jNfVcek6/
https://band.link/stormcrashers
https://band.link/demonlaumienphi
https://band.link/xemquynhaptrang
https://band.link/deathwhisperer3
https://band.link/natra2laumienphi
https://band.link/tuchientrenkhongb
https://band.link/tuchienttrenkhong
https://band.link/kheuocbandaumienphi
https://band.link/tuchientrenkhong2025
https://band.link/lamgiauvoima2mienphi
https://subscribepage.io/nobody2Tha1080p
https://subscribepage.io/death-whisperer-3fullthai
https://wokwi.com/projects/442525549612848129
https://bio.site/valrisamendora
https://rentry.co/5ytrndo2
https://muckrack.com/valrisamendora
https://www.bitsdujour.com/profiles/paOR9V
https://hackmd.io/@valrisamendora/H1Md_A5ilx
https://findaspring.org/members/valrisamendora/
https://paste.intergen.online/view/b3921d25
https://start.me/w/1ED1Mb
https://imgur.com/a/3ihbkwh
https://herbalmeds-forum.biolife.com.my/d/292138-valrisamendora
https://forum.thecodingcolosseum.com/topic/92784/valrisamendora
https://tooter.in/valrisamendora/posts/115231441637507101
https://raindrop.io/valrisamendora/valrisa-mendora-60075981
https://telegra.ph/Valrisamendora-09-19
https://papaly.com/categories/share?id=391d7f74eaa64c32894441a2e8d37090
https://paste.myst.rs/psqvj9nc
https://profile.hatena.ne.jp/valrisamendora/
https://pastefree.net/AjJxwAx3lEX#gsc.tab=0
https://valrisamendora.graphy.com/courses/valrisamendora
https://cinderella.pro/activity/8911/
https://developers.fogbugz.com/default.asp?W672
https://forum.phuongnamedu.vn/threads/valrisamendora.103597/
https://forum.potok.digital/user/valrisamendora
https://baskadia.com/post/8kvxi
https://www.datascienceportfol.io/kennedibruc147/projects/0
https://blognews.mybloghunch.com/cinema-in-2025-stories-that-demand-to-be-felt
https://reretp.medium.com/the-language-of-film-in-2025-from-silence-to-resonance-d172985affda
https://blognewsdaily.hashnode.dev/beyond-the-screen-films-that-redefine-storytelling-in-2025
https://blognewsdaily.mystrikingly.com/blog/when-cinema-becomes-memory-a-journey-through-2025
https://www.deviantart.com/mikayatensai/journal/Valrisamendora-1243210869
https://heylink.me/valrisamendora/
https://solo.to/valrisamendora
https://bento.me/valrisamendora
https://snippet.host/uyybts
https://pastelink.net/tsbx19u7