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://www.betterunite.com/godzillaxkong2thai
https://www.betterunite.com/teeyodfullstorythai
https://crypto.jobs/events/2-2024-hd
https://crypto.jobs/events/2023-teeyod-uhd
https://sleek.bio/godzillaxkong2thaidubb
https://godzillaxkong2hdthai.zenfoliosite.com/
https://www.picktime.com/52212d75-d04b-4aff-99ff-bfb23e580e2b
https://testimonial.to/%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-%E0%B8%81%E0%B9%87%E0%B8%AD%E0%B8%95%E0%B8%8B%E0%B8%B4%E0%B8%A5%E0%B8%A5%E0%B9%88%E0%B8%B2%E0%B8%9B%E0%B8%B0%E0%B8%97%E0%B8%B0%E0%B8%84%E0%B8%AD%E0%B8%87-2-%E0%B8%AD%E0%B8%B2%E0%B8%93%E0%B8%B2%E0%B8%88%E0%B8%B1%E0%B8%81%E0%B8%A3%E0%B9%83%E0%B8%AB%E0%B8%A1%E0%B9%88-2024-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-%E0%B8%A0%E0%B8%B2%E0%B8%9E%E0%B8%8A%E0%B8%B1%E0%B8%94%E0%B9%84%E0%B8%A1%E0%B9%88%E0%B8%81%E0%B8%A3%E0%B8%B0%E0%B8%95%E0%B8%B8%E0%B8%81-uhd-1080i/all
https://testimonial.to/%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-tee-yod-2023-%E0%B8%98%E0%B8%B5%E0%B9%88%E0%B8%AB%E0%B8%A2%E0%B8%94-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-hd-%E0%B8%9E%E0%B8%B2%E0%B8%81%E0%B8%A2%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2/all
https://github.com/godzilla-x-kong-le-nouvel-empire-1080vf
https://github.com/voir-film-godzilla-x-kong-en-vostfr
https://github.com/godzilla-x-kong-en-vf-gratuit
https://github.com/godzilla-x-kong-2024-version-francais
https://github.com/voir-film-godzilla-x-kong-vf-streaming
https://www.imdb.com/list/ls540544599/
https://www.imdb.com/list/ls540544416/
https://www.imdb.com/list/ls540549005/
https://www.imdb.com/list/ls540549515/
https://www.imdb.com/list/ls540549399/
https://www.imdb.com/list/ls540549224/
https://www.imdb.com/list/ls540549445/
https://www.imdb.com/list/ls540549946/
https://www.imdb.com/list/ls540548019/
https://www.imdb.com/list/ls540548565/
https://www.imdb.com/list/ls540548794/
https://www.imdb.com/list/ls540548371/
https://www.imdb.com/list/ls540548268/
https://www.imdb.com/list/ls540548469/
https://www.imdb.com/list/ls540548860/
https://www.imdb.com/list/ls540590773/
https://www.imdb.com/list/ls540590169/
https://www.imdb.com/list/ls540590330/
https://www.imdb.com/list/ls540590639/
https://pastelink.net/y2dqnnmd
https://paste.ee/p/UQxyM
https://pastebin.com/4TQDkgK7
https://jsbin.com/qetisatobu/edit?html,output
https://bento.me/exhuma-mmovies
https://bento.me/exhuma-2024movies
https://bento.me/exhumatwhk-hd
https://bento.me/gcwhiskasdominikcumhuriyeticom
https://bento.me/exhuma-2024hd1080p
https://bento.me/gornveraterrafusionperucom
https://bento.me/hkvgodzilla-x-kong-the-new-empire
https://bento.me/godzillaxkong-the-new-empire-full-hd
https://bento.me/xem-phim-godzilla-x-kong-de-che-moi-2024
https://bento.me/godzilla-x-kong-de-che-moi-gh4twrtf
https://bento.me/winnie-the-pooh-blood-and-honey-2
https://baskadia.com/post/6jgf1
https://baskadia.com/post/6jjnp
https://pastelink.net/h70bxw9g
https://pastelink.net/92klb2zz
https://groups.google.com/g/alhoiris/c/aJPH1vm_G_M/m/ZB4HgsUeAAAJ
https://colab.research.google.com/drive/1g35g5jYzSLJnFpYyXkDS6cB_U5BkwqWW?usp=sharing
https://colab.research.google.com/drive/1zTW9AUb-I5CNoXuEMCGVRo2GozC80wHO?usp=sharing
https://colab.research.google.com/drive/1zTW9AUb-I5CNoXuEMCGVRo2GozC80wHO#scrollTo=5Hw3P76BbzM-
https://colab.research.google.com/drive/1vQAlCfiSsDQmavYqTTYDTpnj313fK4EG?usp=sharing
https://colab.research.google.com/drive/190qtfe05Wn5wTIPdZ472_Y9fRZapUNoT?usp=sharing
https://colab.research.google.com/drive/1bVDWsgvgQ6MQ0qGyuVZwjWz7PPs-Rij4?usp=sharing
https://colab.research.google.com/drive/1gWqUcFTD8RQdV-IHbGi5HV27GJwHq1_q?usp=sharing
https://colab.research.google.com/drive/1Wx0s7bZc1HVI5zRmrE2qn2rYoORGdHwN?usp=sharing
https://colab.research.google.com/drive/1vQAlCfiSsDQmavYqTTYDTpnj313fK4EG#scrollTo=PVsIdxj5cqxF
https://colab.research.google.com/drive/190qtfe05Wn5wTIPdZ472_Y9fRZapUNoT#scrollTo=z9qYg8yaeIxo
https://colab.research.google.com/drive/1bVDWsgvgQ6MQ0qGyuVZwjWz7PPs-Rij4#scrollTo=KhrddUq7foCX
https://colab.research.google.com/drive/1gWqUcFTD8RQdV-IHbGi5HV27GJwHq1_q#scrollTo=Gw6RnAsAga7c
https://colab.research.google.com/drive/1Wx0s7bZc1HVI5zRmrE2qn2rYoORGdHwN#scrollTo=jrdqnMXZovuF
https://jffdwg8988.expandcart.com/index.php?route=product/product&product_id=373
https://jffdwg8988.expandcart.com/index.php?route=product/product&product_id=374
https://jffdwg8988.expandcart.com/index.php?route=product/product&product_id=375
https://qemrpo2500.expandcart.com/index.php?route=product/product&product_id=373
https://qemrpo2500.expandcart.com/index.php?route=product/product&product_id=374
https://nets-flix.xyz
https://baskadia.com/post/6hk5v
https://baskadia.com/post/6hkge
https://baskadia.com/post/6hkm2
https://baskadia.com/post/6hkrn
https://baskadia.com/post/6hkvz
https://baskadia.com/post/6hkya
https://baskadia.com/post/6hn7t
https://baskadia.com/post/6hna0
https://baskadia.com/post/6hsz1
https://baskadia.com/post/6htea
https://kiyrjx2577.expandcart.com/index.php?route=product/product&product_id=373
https://kiyrjx2577.expandcart.com/index.php?route=product/product&product_id=374
https://kiyrjx2577.expandcart.com/index.php?route=product/product&product_id=375
https://xcqenh1106.expandcart.com/index.php?route=product/product&product_id=373
https://xcqenh1106.expandcart.com/index.php?route=product/product&product_id=374
https://yhzcgg0474.expandcart.com/index.php?route=product/product&product_id=373
https://yhzcgg0474.expandcart.com/index.php?route=product/product&product_id=374
https://yhzcgg0474.expandcart.com/index.php?route=product/product&product_id=375
https://zgorhc4314.expandcart.com/index.php?route=product/product&product_id=373
https://zgorhc4314.expandcart.com/index.php?route=product/product&product_id=374
https://zgorhc4314.expandcart.com/index.php?route=product/product&product_id=375
https://bento.me/jamesgranthamduosakhiycom
https://bento.me/ghostbusters-frozen-empire-taiwan
https://bento.me/cmex48gudricom
https://bento.me/dunepart-twoversion
https://bento.me/jhawk67pastipasscomdunep
https://bento.me/konfetka8cnuwimcom
https://bento.me/dune-parte-2-2024-en-espanol-latino-cuevana-3
https://bento.me/countsrichardyakogamescom
https://bento.me/pelisplus-esvercazafantasmas-imperio-helado-pelicula-completa
https://bento.me/monkey-man-completas-audio-y-subtitulado
https://bento.me/zilla-x-k0ng-full1001p-version
https://yamcode.com/untitled-90455
https://nets-flix.xyz
https://crypto.jobs/events/godzilla-x-kong-2-wqhd-2-4k-1
https://crypto.jobs/events/2023-hd-thai-sub
https://www.betterunite.com/godzillaxkong2hdthai
https://sleek.bio/teeyodthaisub
https://github.com/Godzilla-x-Kong-2-Full-HD-Thailand
https://github.com/TeeYod-2023-HD-1440P
https://testimonial.to/%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C-godzilla-x-kong-2-%E0%B8%9E%E0%B8%B2%E0%B8%81%E0%B8%A2%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2-2024-%E0%B8%81%E0%B9%87%E0%B8%AD%E0%B8%94%E0%B8%8B%E0%B8%B4%E0%B8%A5%E0%B8%A5%E0%B9%88%E0%B8%B2%E0%B8%9B%E0%B8%B0%E0%B8%97%E0%B8%B0%E0%B8%84%E0%B8%AD%E0%B8%87-2-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87%E0%B8%8B%E0%B8%B9%E0%B8%A1-hd-1440p
https://testimonial.to/%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-hd-%E0%B8%98%E0%B8%B5%E0%B9%88%E0%B8%AB%E0%B8%A2%E0%B8%94-teeyod-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87%E0%B8%9F%E0%B8%A3%E0%B8%B5-hd-%E0%B9%84%E0%B8%97%E0%B8%A2-1080p