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://tinhte.vn/profile/versin-instrucciones-2024-online-en-espanol.3274185/
https://tinhte.vn/profile/ver-sin-instrucciones-completa-en-espanol.3274213/
https://tinhte.vn/profile/sin-instrucciones-ver-pelicula-calidad.3274222/
https://tinhte.vn/profile/sin-instrucciones-pelicula-sub-espanol-cuevana-3.3274227/
https://tinhte.vn/profile/ver-sin-instrucciones-pelicula-espanol-y-latino.3274234/
https://tinhte.vn/profile/vera-real-pain-2024-online-en-espanol-y-latino.3274258/
https://tinhte.vn/profile/pelisflix-ver-a-real-pain-pelicula-espanol.3274262/
https://tinhte.vn/profile/flixver-a-real-pain-pelicula-completa-espanol.3274267/
https://tinhte.vn/profile/cuevana-3-ver-a-real-pain-pelicula-completa.3274272/
https://tinhte.vn/profile/pelisplus-ver-a-real-pain-pelicula-completa.3274285/
https://tinhte.vn/profile/film-ita-io-sono-la-fine-del-mondo-film-completo.3274315/
https://tinhte.vn/profile/cb01-io-sono-la-fine-del-mondo-streaming-ita.3274319/
https://tinhte.vn/profile/scarica-io-sono-la-fine-del-mondo-streaming-ita.3274321/
https://tinhte.vn/profile/cineblog01-io-sono-la-fine-del-mondo-streaming-ita.3274322/
https://tinhte.vn/profile/cb01-io-sono-la-fine-del-mondo-streaming-ita.3274325/
https://tinhte.vn/profile/openload-io-sono-la-fine-del-mondo-gratuito-ita.3274328/
https://tinhte.vn/profile/cb01-io-sono-la-fine-del-mondo-streaming-ita.3274330/
https://tinhte.vn/profile/cb01-io-sono-la-fine-del-mondo-film-completo-ita.3274332/
https://bento.me/io-sono-la-fine-del-mondo-streaming-ita
https://bento.me/cb01-io-sono-la-fine-del-mondo-streaming-ita
https://bento.me/film-io-sono-la-fine-del-mondo-streaming-ita
https://bento.me/io-sono-la-fine-del-mondo-film-completo
https://bento.me/io-sono-la-fine-del-mondo-streaming-ita-gratuito
https://tinhte.vn/profile/voir-films-vingt-dieux-en-streaming-vf-vostfr.3274384/
https://tinhte.vn/profile/voir-vingt-dieux-streaming-vf-france.3274387/
https://tinhte.vn/profile/vingt-dieux-2025-en-streaming-vf-fr-gratuit.3274392/
https://tinhte.vn/profile/voir-vingt-dieux-2025-en-streaming-vf-fr.3274398/
https://tinhte.vn/profile/film-vingt-dieux-streaming-vf-et-vostfr.3274401/
https://tinhte.vn/profile/films-la-chambre-da-cote-streaming-vf-en-fr.3274415/
https://tinhte.vn/profile/la-chambre-da-cote-en-streaming-vf-fr-gratuit.3274419/
https://tinhte.vn/profile/voir-la-chambre-da-cote-en-streaming-vf-fr.3274423/
https://imgur.com/gallery/fullhd-2024-4k-arEj4hS
https://imgur.com/gallery/67kRSgo
https://imgur.com/gallery/fullhd-2024-hk-HW5iaXo
https://imgur.com/gallery/3-tw-hk-EtyVoqh
https://imgur.com/gallery/fullhd-3-tw-hk-Wb4kFAn
https://imgur.com/gallery/3-2024-1080p-JLgU8xG
https://imgur.com/gallery/fullhd-3-2024-1080p-hd-JIiqJdi
https://imgur.com/gallery/3-2024-tw-yftoTZs
https://imgur.com/gallery/3-yXd5YNC
https://imgur.com/gallery/2024-4k-1XvckpW
https://imgur.com/gallery/fullhd-2024-4k-e48LKvj
https://imgur.com/gallery/fullhd-2024-hk-JnrKA0J
https://imgur.com/gallery/2-tw-hk-GRHRcwW
https://imgur.com/gallery/fullhd-2-tw-hk-4onXplg
https://imgur.com/gallery/2-2024-1080p-xbYHhlm
https://imgur.com/gallery/fullhd-2024-1080p-hd-Svsfflp
https://imgur.com/gallery/2024-tw-F34zQsq
https://imgur.com/gallery/RtEBj40
https://pastelink.net/uvfds3at
https://forum.thecodingcolosseum.com/topic/29895/indexx
https://imgur.com/gallery/index-GOXTIOc
https://graph.org/index-01-05-2
https://anonpaste.io/share/f96fe1bb9b
https://snippet.host/xcqras
https://justpaste.it/eozgv
https://dictanote.co/n/1153165/
https://paste.intergen.online/view/062106df
https://mastodon.social/Gaspool/113811463118390165 https://yamcode.com/indexx-453 https://etextpad.com/qjiwgcmacu https://jpn.itlibra.com/article?id=23709 https://profile.hatena.ne.jp/aldymeyad07/profile https://medium.com/pdslh1/imgur-com-b62155fb592d
https://forum.daoyidh.com/topic/12738/index
https://rentry.co/g4ahwypp
https://tinhte.vn/profile/streaming-ita-io-sono-la-fine-del-mondo-film.3272292/
https://tinhte.vn/profile/streaming-ita-io-sono-la-fine-del-mondo-cb01.3272303/
https://tinhte.vn/profile/ita-io-sono-la-fine-del-mondo-streaming-cb01.3272294/
https://tinhte.vn/profile/io-sono-la-fine-del-mondo-streaming-ita-cb01.3272295/
https://tinhte.vn/profile/film-io-sono-la-fine-del-mondo-streaming-ita.3274022/
https://tinhte.vn/profile/film-io-sono-la-fine-del-mondo-streaming-ita.3274025/
https://tinhte.vn/profile/cb01-io-sono-la-fine-del-mondo-streaming-ita.3274026/
https://tinhte.vn/profile/film-io-sono-la-fine-del-mondo-streaming-ita.3274028/
https://tinhte.vn/profile/cb01-io-sono-la-fine-del-mondo-streaming-ita.3274105/
https://tinhte.vn/profile/cb01-io-sono-la-fine-del-mondo-streaming-ita.3274098/
https://tinhte.vn/profile/cb01-io-sono-la-fine-del-mondo-streaming-ita.3274101/
https://tinhte.vn/profile/film-io-sono-la-fine-del-mondo-streaming-ita.3274103/
https://github.com/veveidurusmasomado/Nosferatu-cigok99927
https://github.com/veveidurusmasomado/Nosferatu-jener39387
https://github.com/veveidurusmasomado/Babygirl-jener39387
https://github.com/veveidurusmasomado/Babygirl-xixin44637
https://github.com/dimasalahamamdizio/Duel—n-trei-xixin44637
https://github.com/dimasalahamamdizio/Duel-in-trei-nodow23428
https://github.com/dimasalahamamdizio/Substan-a-nodow23428
https://github.com/dimasalahamamdizio/Substanta-lerege2958
https://github.com/putrixixijesikamillazi/Super-elfii-salveaza-ora-ul
https://github.com/putrixixijesikamillazi/Super-elfii-salveaza-orasul-lerege2958
https://github.com/putrixixijesikamillazi/Paddington-in-Peru
https://github.com/putrixixijesikamillazi/Paddington-in-Peru-lerege2958
https://github.com/Cinero21/Sub-cerul-liber
https://github.com/Cinero21/Sub-cerul-liber-hmyhdsd234123
https://github.com/Cinero21/Fratia-hotilor-2-Pantera
https://github.com/Cinero21/Fratia-hotilor-2-Pantera-3312023
https://github.com/Magiacinero/Cum-sa-nu-ascunzi-o-crima
https://github.com/Magiacinero/Cum-sa-nu-ascunzi-o-crima-3319095
https://github.com/CINEROMA/Captain-America-Curajoasa-lume-nou-
https://github.com/CINEROMA/Captain-America-Curajoasa-lume-nou-2025
https://github.com/CINEROMA/Iubire-f-r-limite
https://github.com/CINEROMA/Film-Iubire-f-r-limite-Online-Subtitrat-ROM-N-
https://github.com/CINEROMA/Bridget-Jones-Topit-dup-el
https://github.com/CINEROMA/Film-Bridget-Jones-Topit-dup-el-Online-Subtitrat-ROM-N-
https://github.com/filmulvezis/Marked-Men
https://github.com/filmulvezis/Film-Marked-Men-Online-Subtitrat-ROM-N-
https://github.com/filmulvezis/Presence-filmul
https://github.com/filmulvezis/Film-Presence-Online-Subtitrat-ROM-N-
https://github.com/filmulvezis/Diplodocus-filmul-subtitrat
https://github.com/filmulvezis/Film-Diplodocus-Online-Subtitrat-ROM-N-
https://github.com/filmonlineromana/Bob-Dylan-A-Complete-Unknown
https://github.com/filmonlineromana/Film-Bob-Dylan-A-Complete-Unknown-Online-Subtitrat-ROM-N-
https://github.com/filmonlineromana/Parthenope-film-online
https://github.com/filmonlineromana/Film-Parthenope-Online-Subtitrat-ROM-N-
https://github.com/filmonlineromana/Companion-filmul-vezi
https://github.com/filmonlineromana/Companion-FILM-ONLINE-SUBTITRAT-IN-ROMANA
https://github.com/veziromana/Filmul-Dog-Man
https://github.com/veziromana/Dog-Man-SUBTITRAT-IN-ROMANA
https://github.com/veziromana/Semin-ele-smochinului-sacru
https://github.com/veziromana/Semin-ele-smochinului-sacru-Vezi-filmul
https://github.com/veziromana/vezi-Limonov
https://github.com/veziromana/Limonov-filmul-subtitrat
https://github.com/filmulvesro/Omul-lup-filmul
https://github.com/filmulvesro/Omul-lup-vezi
https://github.com/filmulvesro/filmul-Marcello-Mio
https://github.com/filmulvesro/Marcello-Mio-filmulonline
https://github.com/filmulvesro/Femei-pe-fug-
https://github.com/filmulvesro/Femei-pe-fuga-filmonline
https://github.com/cinemagias/Gracie-si-Pedro-Drumul-spre-casa
https://github.com/cinemagias/Gracie-si-Pedro-filmulvezi
https://github.com/cinemagias/Paddington-in-Peru
https://github.com/cinemagias/vezi-Paddington-in-Peru
https://github.com/cinemagias/filmul-Bird-filmonline
https://github.com/cinemagias/Bird-filmul-online
https://github.com/vezisubtitrat/Substanta-filmul
https://github.com/vezisubtitrat/vezi-Substanta
https://github.com/vezisubtitrat/Super-elfii-salveaz-ora-ul
https://github.com/vezionlinefilm/Futni-mentem
https://github.com/vezionlinefilm/Futni-mentem-filmulvezi
https://github.com/vezionlinefilm/Cum-a-putea-tr-i-f-r-tine
https://github.com/vezionlinefilm/Cum-a-putea-tr-i-f-r-tine-filmul
https://github.com/vezionlinefilm/Punctul-negru
https://github.com/vezionlinefilm/Punctul-negru-filmromana
https://forum.codewithmosh.com/t/xxx-sex-videos-japanese-xnxx-sex-video/33926
https://forum.codewithmosh.com/t/new-x-videos-japanese-xnxx-sex-video/33954
https://forum.codewithmosh.com/t/viral-video-sophie-rain-spiderman-original-full-video-short-clip/33972
https://forum.codewithmosh.com/t/viral-video-sophie-rain-spiderman-original-full-leaked-video-mms-clip-new/34065
https://forum.codewithmosh.com/t/trending-sophie-rain-spiderman-video-oficial/34081
https://forum.codewithmosh.com/t/sex-video-sophie-rain-spiderman-viral-video-tutorial-original-full-hot-sex-videos/34087
https://forum.codewithmosh.com/t/viral-video-sophie-rain-spiderman-full-video-sophie-rain-spiderman-videos/34095
https://forum.codewithmosh.com/t/viral-video-sophie-rain-spiderman-original-full-leaked-video-short-clip-new/34114
https://forum.codewithmosh.com/t/original-viral-sophie-rain-spiderman-full-video-sophie-rain-spiderman-videos/34147
https://forum.codewithmosh.com/t/new-viral-lily-phillips-leaked-video-tutorial-original-full-videos-clip/34307
https://forum.codewithmosh.com/t/original-viral-lily-phillips-leaked-video-original-full-videos-short-clip/34319
https://forum.codewithmosh.com/t/viral-video-lily-phillips-full-video-lily-phillips-videos/34330
https://forum.codewithmosh.com/t/viral-video-lily-phillips-original-full-video-short-clip/34476
https://forum.codewithmosh.com/t/viral-video-lily-phillips-leaked-video-tutorial-original-full-videos/34485
https://forum.codewithmosh.com/t/viral-sex-lily-phillips-leaked-video-original-full-videos-short-clip/34491
https://forum.codewithmosh.com/t/viral-asian-viral-mms-xnxx-video-full-hot-sex-hd/34503
https://forum.codewithmosh.com/t/sex-video-japanese-sexy-mom-xxx-porn-video-full-hd-original-hot-sex-videos/34509
https://forum.codewithmosh.com/t/viral-video-new-desi-indian-teen-girls-xxx-porn-video-orginal-full-hd-hot-sex-videos-18/34520
https://forum.codewithmosh.com/t/viral-video-new-japanese-xxx-porn-video-orginal-full-hd-hot-sex-video-18/34557
https://forum.codewithmosh.com/t/viral-sex-new-desi-indian-teen-girl-xxx-porn-video-orginal-full-hd-hot-sex-video-18/34565
https://forum.codewithmosh.com/t/viral-egypt-viral-mms-xnxx-video-full-hot-sex-hd/34594
https://forum.codewithmosh.com/t/viral-video-new-spanish-xxx-porn-video-orginal-full-hd-hot-sex-video-18/34597
https://forum.codewithmosh.com/t/viral-latina-viral-mms-xnxx-video-full-hot-sex-hd/34603
https://challonge.com/bjk2v4l8
https://medium.com/@voorheessn/dgdsfghsd-etygeirutsad-sdgbkjsdfg-d50d5c47e81c
https://hackmd.io/s/S1SF2nkwJe
https://www.pixiv.net/novel/show.php?id=23792295
https://forum.thecodingcolosseum.com/topic/29822/sgfh-rtuwtyhaerhgadsh
https://forum.daoyidh.com/topic/12666/sdfhgrfjfsdj-dfjesdfhdsfhsdfjsdfj
https://freepaste.link/qqsxii5kbf
https://wokwi.com/projects/419776224192104449
https://jsitor.com/Jad8LhRVkj
https://paste.ee/p/FYTcBruu
https://pastelink.net/gfp1c79d
https://justpaste.it/ec7jm
https://glot.io/snippets/h3khvj50go
https://paste.enginehub.org/m9_xhMFU5
https://www.pastery.net/tdxtdh/
https://paiza.io/projects/PQpov9WzBxa6_4MUwHwGTA
https://yamcode.com/asdgewy-eryureyergsdh
https://paste.intergen.online/view/2591077c
https://paste.feed-the-beast.com/view/a28fda24
https://paste.centos.org/view/52b9de8c
https://rextester.com/CCJ64227
https://notes.io/wBdEH
https://paste4btc.com/KWcquOmU
https://app.daily.dev/posts/asgsdgahsdb-dskgbajsd-sdkghiuewhtsdhasdh-vjeybzzyi
https://community.thermaltake.com/index.php?/topic/578703-safdsague-dsbghadsg-sdutueryhiadjfkldsagdslkhgasfdhasdj/