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.senscritique.com/liste/ebook_download_listen_for_the_lie/3792500
https://www.senscritique.com/liste/Ebook_Download_After_Annie/3792498
https://www.senscritique.com/liste/Ebook_Download_A_Fate_Inked_in_Blood_Saga_of_the_Unfated_1/3792497
https://www.senscritique.com/liste/Ebook_Download_White_Rural_Rage_The_Threat_to_American_Democracy/3792495
https://www.senscritique.com/liste/Ebook_Download_10percent_Happier_10th_Anniversary_How_I_Tamed_the/3792493
https://www.senscritique.com/liste/Ebook_Download_This_Could_Be_Us_Skyland_2/3792486
https://www.senscritique.com/liste/Ebook_Download_The_Menopause_Brain_New_Science_Empowers_Women_to/3792485
https://www.senscritique.com/liste/Ebook_Download_ThreeInch_Teeth_Joe_Pickett_24/3792484
https://www.senscritique.com/liste/Ebook_Download_The_Hunter/3792483
https://www.senscritique.com/liste/ebook_download_burn_book_a_tech_love_story/3792482
https://www.senscritique.com/liste/Ebook_Download_Worthy_How_to_Believe_You_Are_and_Transform_Your/3792446
https://www.senscritique.com/liste/Ebook_Download_Mostly_What_God_Does_Reflections_on_Seeking_and/3792445
https://www.senscritique.com/liste/Ebook_Download_Just_Try_It_A_Phil_and_Lil_Book/3792549
https://www.senscritique.com/liste/Ebook_Download_The_Great_Divide/3792548
https://www.senscritique.com/liste/ebook_download_cooking_in_real_life_delicious_doable_recipes/3792521
https://www.senscritique.com/liste/Ebook_Download_To_Be_a_Jew_Today_A_New_Guide_to_God_Israel_and/3792520
https://www.senscritique.com/liste/Ebook_Download_Girls_of_the_World_Doing_More_Than_Ever_Before/3792516
https://www.senscritique.com/liste/Ebook_Download_Happy_Place/3792514
https://www.senscritique.com/liste/Ebook_Download_Until_August/3792512
https://www.senscritique.com/liste/Ebook_Download_The_Prisoners_Throne_The_Stolen_Heir_Duology_2/3792511
https://www.senscritique.com/liste/Ebook_Download_The_Sunlit_Man/3792509
https://www.senscritique.com/liste/Ebook_Download_Its_Hard_for_Me_to_Live_with_Me_A_Memoir/3792506
https://www.senscritique.com/liste/Ebook_Download_How_to_Walk_into_a_Room_The_Art_of_Knowing_When/3792504
https://www.senscritique.com/liste/Ebook_Download_A_Touch_of_Chaos_Hades_x_Persephone_Saga_4/3792503
https://www.senscritique.com/liste/download_pdf_harry_potter_and_the_order_of_the_phoenix_the_i/3792355
https://www.senscritique.com/liste/Download_PDF_Lessons_in_Chemistry_BY_Bonnie_Garmus/3792354
https://www.senscritique.com/liste/DOWNLOADPDF_GoTo_Dinners_A_Barefoot_Contessa_Cookbook_BY_Ina_Garten/3792348
https://www.senscritique.com/liste/download_pdf_atomic_habits_an_easy_proven_way_to_build_good/3792285
https://github.com/wewke/ononoon/discussions/12
https://github.com/wewke/ononoon/discussions/13
https://github.com/wewke/ononoon/discussions/14
https://github.com/Buillenge/bailly.l/discussions/11
https://github.com/Buillenge/bailly.l/discussions/10
https://github.com/Buillenge/bailly.l/discussions/9
https://post.news//oncekiswarie789/2djaljE9m6O6emUy3Q4LlmyA1bF https://post.news//oncekiswarie789/2djazWaRc4lf9a8QhAvlPifZCDS
https://post.news/@/oncekiswarie789/2djb5qHKqUBWkCNAtbLiqDQWsgw
https://bento.me/madame-web—-pelicula-ver-online-en-espanol
https://bento.me/millers-girl—-pelicula-ver-online-en-espanol
https://bento.me/repelis-ver-millers-girl-2024-online-en-espanol-cuevana-3
https://bento.me/bob-marley-one-love—-pelicula-ver-online-en-espanol
https://bento.me/kung-fu-panda-4—-pelicula-ver-online-en-espanol
https://bento.me/kung-fu-panda-4-2024-pelicula-completa-online-en-espanol
https://bento.me/cualquiera-menos-tu—-pelicula-ver-online-en-espanol
https://bento.me/guardianes-de-la-noche-kimetsu-no-yaiba-rumbo-al-entrenamiento-de-los-pilares—-pelicula-ver-online-en-espanol
https://bento.me/repelis-ver-guardianes-de-la-noche—-rumbo-al-entrenamiento-de-los-pilares-2024-online-en-espanol-cuevana-3
https://bento.me/pelisplusver-guardianes-de-la-noche-kimetsu-no-yaiba-2024-pelicula-completa-online-en-espanol
https://bento.me/a-traves-de-tu-mirada—-pelicula-ver-online-en-espanol
https://bento.me/repelis-ver-a-traves-de-tu-mirada-2024-online-en-espanol-cuevana-3
https://bento.me/pelisplusver-a-traves-de-tu-mirada-2024-pelicula-completa-online-en-espanol
https://bento.me/repelis-ver-los-pequenos-amores-2024-online-en-espanol-cuevana-3
https://bento.me/repelis-ver-la-extorsion-2024-online-en-espanol-cuevana-3
https://bento.me/repelis-ver-la-bestia-en-la-jungla-2024-online-en-espanol-cuevana-3
https://bento.me/repelis-ver-dogman-2024-online-en-espanol-cuevana-3
https://bento.me/repelis-ver-culpa-tuya-2024-online-en-espanol-cuevana-3
https://bento.me/repelis-ver-la-idea-de-tenerte-2024-online-en-espanol-cuevana-3
https://bento.me/repelis-ver-hotel-royal-2024-online-en-espanol-cuevana-3
https://bento.me/repelis-ver-los-ninos-de-winton-2024-online-en-espanol-cuevana-3
https://bento.me/ganzerfilm-dune-part-two-2024-stream-deutsch-kostenlos-complett
https://bento.me/ganzer-film-dune-part-two-2024-hd-stream-deutsch-kostenlos-complett
https://bento.me/streamcloud-dune-part-two-2024-ganzer-film-deutsch-kostenlos-complett
https://bento.me/streamcloud-dune-part-2-ganzer-film-2024-deutsch
https://bento.me/ganzerfilm-the-zone-of-interest-2024-stream-deutsch-kostenlos-complett
https://bento.me/ganzer-film-the-zone-of-interest-2024-hd-stream-deutsch-kostenlos-complett
https://bento.me/streamcloud-the-zone-of-interest-2024-ganzer-film-deutsch-kostenlos
https://bento.me/ganzerfilm-kung-fu-panda-4-2024-stream-deutsch-kostenlos-complett
https://bento.me/ganzer-film-kung-fu-panda-4-2024-hd-stream-deutsch-kostenlos-complett
https://bento.me/streamcloud-kung-fu-panda-4-2024-ganzer-film-deutsch-kostenlos
https://bento.me/-ganzer-film-kung-fu-panda-4-2024-stream-deutsch-kostenlos
https://bento.me/cb01-dune—-parte-2-2024-streaming-ita-completo-film-interno
https://bento.me/cb01-dune—-parte-2-streaming-ita-2024-in-altadefinizione-1080p
https://bento.me/cb01-un-altro-ferragosto-2024-streaming-ita-completo-film-interno
https://bento.me/cb01-un-altro-ferragosto-streaming-ita-2024-in-altadefinizione-1080p
https://bento.me/-cb01-un-altro-ferragosto-2024-film-intero-streaming-ita-in-alta-definizione
https://bento.me/cb01-kung-fu-panda-4-2024-streaming-ita-completo-film-interno
https://bento.me/cb01-kung-fu-panda-4-streaming-ita-2024-in-altadefinizione-1080p
https://bento.me/kung-fu-panda-4-film-intero-streaming-ita-2024-in-altadefinizione-180p
https://github.com/Death-Whispher-Tee-yod-2024FHD-1080p
https://github.com/Kung-Fu-Panda-4-2024-Thai-FHD-Sub
https://github.com/Pee-Nak4-Thai-2024IMAX-1080p
https://keziaagaisaa002.hippovideo.io/page/—4-2024—kung-fu-panda-4—hd-
https://keziaagaisaa003.hippovideo.io/page/pee-nak4-2024Fullhd-1080p
https://pastelink.net/xtff851z
https://pantip.com/topic/42580878
https://telegra.ph/fdbreyjmnfgyjuert-03-15
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=386
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=389
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=421
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=441
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=448
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=427
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=462
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=464
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=426
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=433
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=409
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=410
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=429
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=384
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=425
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=461
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=404
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=442
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=436
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=411
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=385
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=420
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=447
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=191
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=160
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=137
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=347
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=453
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=440
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=443
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=446
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=387
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=418
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=455
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=381
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=405
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=355
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=157
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=396
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=422
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=457
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=460
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=463
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=380
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=413
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=401
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=373
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=375
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=377
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=378
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=379
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=417
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=435
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=439
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=431
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=434
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=430
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=432
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=403
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=395
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=458
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=397
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=382
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=412
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=402
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=390
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=398
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=399
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=438
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=124
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=161
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=391
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=437
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=388
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=454
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=450
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=428
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=459
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=394
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=424
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=452
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=416
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=451
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=407
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=419
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=393
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=408
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=445
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=423
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=456
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=376
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=392
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=415
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=383
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=449
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=406
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=414
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=400
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=444
https://tccmgr7753.expandcart.com/index.php?route=product/product&product_id=374