Top 20 Bodyweight WODs for CrossFit

by WOD Fever

Top 20 Bodyweight WODs for CrossFit

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

L Pull-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.  

 

WOD Fever

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.  

Liquid error (sections/article-template line 48): Could not find asset snippets/relatedblogs.liquid

4877 comments

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

    OPPENHEIMER MOVIE

  • https://www.imdb.com/list/ls528298321/
    https://www.imdb.com/list/ls528280247/
    https://www.imdb.com/list/ls528280290/
    https://www.imdb.com/list/ls528280282/
    https://www.imdb.com/list/ls528280408/
    https://www.imdb.com/list/ls528280415/
    https://www.imdb.com/list/ls528280436/
    https://www.imdb.com/list/ls528280422/
    https://www.imdb.com/list/ls528280448/
    https://www.imdb.com/list/ls528280488/
    https://www.imdb.com/list/ls528280951/
    https://www.imdb.com/list/ls528280916/
    https://www.imdb.com/list/ls528280966/
    https://www.imdb.com/list/ls528280990/
    https://www.imdb.com/list/ls528280984/
    https://www.imdb.com/list/ls528280856/
    https://www.imdb.com/list/ls528280830/
    https://www.imdb.com/list/ls528280867/
    https://www.imdb.com/list/ls528280843/
    https://www.imdb.com/list/ls528280887/
    https://www.imdb.com/list/ls528285004/
    https://www.imdb.com/list/ls528285058/
    https://www.imdb.com/list/ls528285031/
    https://www.imdb.com/list/ls528285023/
    https://www.imdb.com/list/ls528285094/
    https://www.imdb.com/list/ls528285509/
    https://www.imdb.com/list/ls528281290/
    https://www.imdb.com/list/ls528281407/
    https://www.imdb.com/list/ls528281472/
    https://www.imdb.com/list/ls528281460/
    https://www.imdb.com/list/ls528281495/
    https://www.imdb.com/list/ls528281489/
    https://www.imdb.com/list/ls528281975/
    https://www.imdb.com/list/ls528281960/
    https://www.imdb.com/list/ls528281929/
    https://www.imdb.com/list/ls528281992/
    https://www.imdb.com/list/ls528281802/
    https://www.imdb.com/list/ls528281878/
    https://www.imdb.com/list/ls528281860/
    https://www.imdb.com/list/ls528281847/
    https://www.imdb.com/list/ls528281883/
    https://www.imdb.com/list/ls528283058/
    https://www.imdb.com/list/ls528283018/
    https://www.imdb.com/list/ls528283027/
    https://www.imdb.com/list/ls528283093/
    https://www.imdb.com/list/ls528283506/
    https://www.imdb.com/list/ls528283578/
    https://www.imdb.com/list/ls528283560/
    https://www.imdb.com/list/ls528283547/
    https://www.imdb.com/list/ls528283587/
    https://www.imdb.com/list/ls528283756/
    https://www.imdb.com/list/ls528286949/
    https://www.imdb.com/list/ls528286988/
    https://www.imdb.com/list/ls528286872/
    https://www.imdb.com/list/ls528286838/
    https://www.imdb.com/list/ls528286890/
    https://www.imdb.com/list/ls528282007/
    https://www.imdb.com/list/ls528282073/
    https://www.imdb.com/list/ls528282062/
    https://www.imdb.com/list/ls528282093/
    https://www.imdb.com/list/ls528282553/
    https://www.imdb.com/list/ls528282514/
    https://www.imdb.com/list/ls528282569/
    https://www.imdb.com/list/ls528282593/
    https://www.imdb.com/list/ls528282751/
    https://www.imdb.com/list/ls528282730/
    https://www.imdb.com/list/ls528282724/
    https://www.imdb.com/list/ls528282786/
    https://www.imdb.com/list/ls528282174/
    https://www.imdb.com/list/ls528282127/
    https://www.imdb.com/list/ls528282181/
    https://www.imdb.com/list/ls528282354/
    https://www.imdb.com/list/ls528282334/
    https://www.imdb.com/list/ls528282341/
    https://www.imdb.com/list/ls528282604/
    https://www.imdb.com/list/ls528282618/
    https://www.imdb.com/list/ls528282692/
    https://www.imdb.com/list/ls528282251/
    https://www.imdb.com/list/ls528282219/

    jasnde

  • https://www.imdb.com/list/ls528294675/
    https://www.imdb.com/list/ls528294624
    https://www.imdb.com/list/ls528294684/
    https://www.imdb.com/list/ls528294202/
    https://www.imdb.com/list/ls528294270/
    https://www.imdb.com/list/ls528294210/
    https://www.imdb.com/list/ls528294219/
    https://www.imdb.com/list/ls528294263/
    https://www.imdb.com/list/ls528294226/
    https://www.imdb.com/list/ls528294280/
    https://www.imdb.com/list/ls528294476/
    https://www.imdb.com/list/ls528294414/
    https://www.imdb.com/list/ls528294438/
    https://www.imdb.com/list/ls528294464/
    https://www.imdb.com/list/ls528294422/
    https://www.imdb.com/list/ls528294446/
    https://www.imdb.com/list/ls528294492/
    https://www.imdb.com/list/ls528294481/
    https://www.imdb.com/list/ls528294908/
    https://www.imdb.com/list/ls528294977/
    https://www.imdb.com/list/ls528294979/
    https://www.imdb.com/list/ls528294923/
    https://www.imdb.com/list/ls528294943/
    https://www.imdb.com/list/ls528294996/
    https://www.imdb.com/list/ls528294830/
    https://www.imdb.com/list/ls528299626/
    https://www.imdb.com/list/ls528298011/
    https://www.imdb.com/list/ls528298038/
    https://www.imdb.com/list/ls528298069/
    https://www.imdb.com/list/ls528298041/
    https://www.imdb.com/list/ls528298091/
    https://www.imdb.com/list/ls528298500/
    https://www.imdb.com/list/ls528298570/
    https://www.imdb.com/list/ls528298519/
    https://www.imdb.com/list/ls528298569/
    https://www.imdb.com/list/ls528298545/
    https://www.imdb.com/list/ls528298596/
    https://www.imdb.com/list/ls528298705/
    https://www.imdb.com/list/ls528298777/
    https://www.imdb.com/list/ls528298732/
    https://www.imdb.com/list/ls528298723/
    https://www.imdb.com/list/ls528298794/
    https://www.imdb.com/list/ls528298105/
    https://www.imdb.com/list/ls528298152/
    https://www.imdb.com/list/ls528298117/
    https://www.imdb.com/list/ls528298166/
    https://www.imdb.com/list/ls528298147/
    https://www.imdb.com/list/ls528298192/
    https://www.imdb.com/list/ls528298356/
    https://www.imdb.com/list/ls528298330/

    basde

  • https://www.myminifactory.com/stories/—2024—damsel—65fa82f530233
    https://www.myminifactory.com/stories/-2024—-tw-65fa83bb9d1c2
    https://www.myminifactory.com/stories/kung-fu-panda-4-2024-pht-trc-tuyn-y—65fbcff79d464
    https://my.eventsframe.com/event/01264729-d8ac-41ee-a3a9-e5a8d7954ec7
    https://my.eventsframe.com/event/01264729-d8ac-41ee-a3a9-e5a8d7954ec7
    https://my.eventsframe.com/event/0d80591c-0225-441c-ba4a-95398b8f80e0
    https://my.eventsframe.com/event/94fd07b0-9702-43bd-9078-e85f78f1df36
    https://my.eventsframe.com/event/32d033e6-37b4-4ec4-838a-8a2e12bc1501
    https://groups.google.com/g/streammoviesonlinehz/c/vUnOb4__e-g/m/FwRCuAoXCgAJ
    https://groups.google.com/g/streammoviesonlinehz/c/AF8txMMtz5k/m/0wgji8XCgAJ
    https://my.eventsframe.com/event/f8b6d3e9-85d5-4883-a3c9-a023e2f8f246
    https://my.eventsframe.com/event/b59c77f1-c048-4b46-90b0-5640033c4e56
    https://groups.google.com/g/alhoiris/c/Ssl2UPwsMNw/m/6PtiHAzKAAAJ
    https://groups.google.com/g/alhoiris/c/HbmZk9XDq4Q/m/bXBJeA_KAAAJ
    https://groups.google.com/g/alhoiris/c/    vqlbmRloX0/m/X2itO3bKAAAJ
    https://groups.google.com/g/alhoiris/c/SDNbmWHSt4c/m/10vQwnnKAAAJ
    https://baskadia.com/post/64b5o
    https://baskadia.com/post/64bcf
    https://baskadia.com/post/64bn7
    https://kung-fu-panda-4-vbaqvky.gamma.site/
    https://kungfupanda4-hdmovie-1538vcy.gamma.site/
    https://bento.me/https4k-watchplayhdmoviexyz-httpsnets-flixxyz
    https://dune2-complete-iq6juxl.gamma.site/
    https://watch-dune2-e1icb6g.gamma.site/
    https://dune-part-two-2024-lv88int.gamma.site/
    https://www.myminifactory.com/stories/2-2024—1080p-hd—65fbe33f8c3ee
    https://my.eventsframe.com/event/1557fa18-94d6-408a-8610-55f101c885fa
    https://define-your-life-3ojsy7g.gamma.site/
    https://godzilla-kong-2-empire-r-64jt2eq.gamma.site/
    https://4k-watch.playhdmovie.xyz
    https://nets-flix.xyz

    joshmnng

  • https://www.imdb.com/list/ls528294683/
    https://www.imdb.com/list/ls528294667/
    https://www.imdb.com/list/ls528294317/
    https://www.imdb.com/list/ls528294196/
    https://www.imdb.com/list/ls528294151/
    https://www.imdb.com/list/ls528294721/
    https://www.imdb.com/list/ls528294703/
    https://www.imdb.com/list/ls528294545/
    https://www.imdb.com/list/ls528292918/
    https://www.imdb.com/list/ls528292461/
    https://www.imdb.com/list/ls528292706/
    https://www.imdb.com/list/ls528292546/
    https://www.senscritique.com/liste/VER_Cabrini_2024_EN_ESPANOL_Y_LATINO_castellanochile/3797825
    https://www.senscritique.com/liste/cuevana_3_ver_cabrini_2024_pelicula_audio_espanol_y_l_atino/3797826
    https://www.senscritique.com/liste/VER_Ghostbusters_Apocalipsis_Fantasma_2024_EN_ESPANOL_Y_LATINO_castellanochile/3797827
    https://www.senscritique.com/liste/cuevana_3_ver_ghostbusters_apocalipsis_fantasma_2024_pelicul/3797828
    https://www.senscritique.com/liste/VER_Garra_De_Hierro_2023_EN_ESPANOL_Y_LATINO_castellanochile/3797830
    https://www.senscritique.com/liste/CUEVANA3_VERGarra_De_Hierro_2023_or_Pelicula_Audio_Espanol_y_lATino/3797831
    https://www.senscritique.com/liste/CUEVANA3_VERMi_Crimen_2023_or_Pelicula_Audio_Espanol_y_lATino/3797843
    https://www.senscritique.com/liste/cuevana_3_ver_aracnidos_2023_pelicula_audio_espanol_y_l_atin/3797840
    https://www.senscritique.com/liste/VER_Mi_Crimen_2023_EN_ESPANOL_Y_LATINO_castellanochile/3797833
    https://www.senscritique.com/liste/VER_Aracnidos_2023_EN_ESPANOL_Y_LATINO_castellanochile/3797832

    FJSFGJS

  • https://bento.me/ver-kung-fu-panda-4-pelicula-completa-y-latino
    https://bento.me/ver-kung-fu-panda-4-2024-online-en-espanol-y-latino
    https://bento.me/kung-fu-panda-4-pelicula-completa-y-latino
    https://bento.me/kung-fu-panda-4-0
    https://bento.me/ver-kung-fu-panda-4-pelicula-completa-latino
    https://bento.me/ver-dune-parte-dos-pelicula-completa-y-latino
    https://bento.me/duna-parte-dos—-pelicula-ver-online-en-espanol
    https://bento.me/ver-dune-2-parte-dos-2024-pelicula-completa-espanol-y-latino
    https://bento.me/ver-dune-2-parte-dos-2024-pelicula-completa-espanol-y-latino-cuevana-3
    https://bento.me/ver-imaginary-pelicula-completa-y-latino
    https://bento.me/ver-pobres-criaturas-pelicula-completa-y-latino
    https://bento.me/ver-millers-girl-pelicula-completa-y-latino
    https://bento.me/love—-pelicula-ver-online-en-espanol
    https://bento.me/ver-love-pelicula-completa-y-latino
    https://bento.me/ver-cazafantasmas-imperio-helado-pelicula-completa-y-latino
    https://bento.me/cazafantasmas-imperio-helado—-pelicula-ver-online-en-espanol
    https://bento.me/la-familia-beneton—-pelicula-ver-online-en-espanol
    https://bento.me/ver-la-familia-beneton-pelicula-completa-y-latino
    https://bento.me/anatomia-de-una-caida—-pelicula-ver-online-en-espanol
    https://bento.me/streamcloud-kung-fu-panda-4-ganzer-film-2024-deutsch
    https://bento.me/-stream—kung-fu-panda-4-2024-hd-stream-deutsch
    https://bento.me/streamcloud-wunderland—-vom-kindheitstraum-zum-welterfolg-ganzer-film-2024-deutsch
    https://bento.me/ganzerfilm-wunderland—-vom-kindheitstraum-zum-welterfolg-2024-stream-deutsch-kostenlos-complett
    https://bento.me/streamcloud-the-zone-of-interest-ganzer-film-2024-deutsch
    https://bento.me/stream-the-zone-of-interest-2024-ganzer-film-deutsch-kostenlos
    https://bento.me/streamcloud-ella-und-der-schwarze-jaguar-ganzer-film-2024-deutsch
    https://bento.me/ganzerfilm-ella-und-der-schwarze-jaguar-2024-stream-deutsch-kostenlos-complett
    https://bento.me/streamcloud-imaginary-ganzer-film-2024-deutsch
    https://bento.me/ganzerfilm-imaginary-2024-stream-deutsch-kostenlos-complett
    https://bento.me/streamcloud-maria-montessori-ganzer-film-2024-deutsch
    https://bento.me/ganzerfilm-maria-montessori-2024-stream-deutsch-kostenlos-complett
    https://bento.me/streamcloud-eine-million-minuten-ganzer-film-2024-deutsch
    https://bento.me/streamcloud-millers-girl-ganzer-film-2024-deutsch
    https://bento.me/ganzerfilm-millers-girl-2024-stream-deutsch-kostenlos-complett
    https://bento.me/streamcloud-wo-die-luge-hinfallt-ganzer-film-2024-deutsch
    https://bento.me/ganzerfilm-wo-die-luge-hinfallt-2024-stream-deutsch-kostenlos-complett
    https://bento.me/streamcloud-bob-marley-one-love-ganzer-film-2024-deutsch
    https://bento.me/ganzerfilm-bob-marley-one-love-2024-stream-deutsch-kostenlos-complett
    https://bento.me/streamcloud-die-herrlichkeit-des-lebens-ganzer-film-2024-deutsch
    https://bento.me/ganzerfilm-die-herrlichkeit-des-lebens-2024-stream-deutsch-kostenlos-complett
    https://bento.me/streamcloud-chantal-im-marchenland-ganzer-film-2024-deutsch
    https://bento.me/ganzerfilm-chantal-im-marchenland-2024-stream-deutsch-kostenlos-complett
    https://bento.me/streamcloud-civil-war-ganzer-film-2024-deutsch
    https://bento.me/ganzerfilm-civil-war-2024-stream-deutsch-kostenlos-complett
    https://bento.me/streamcloud-oh-la-la—-wer-ahnt-denn-sowas-ganzer-film-2024-deutsch
    https://bento.me/ganzerfilm-oh-la-la—-wer-ahnt-denn-sowas-2024-stream-deutsch-kostenlos-complett
    https://bento.me/streamcloud-ghostbusters-frozen-empire-ganzer-film-2024-deutsch
    https://paiza.io/projects/7MMnfqIgqxXj1Eecc89_Nw?language=php

    sekie

Leave a comment

Back to New Posts