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://c.realme.com/in/post-details/1948015588337029120
https://c.realme.com/in/post-details/1948018551172403200
https://c.realme.com/in/post-details/1948019005134508032
https://c.realme.com/in/post-details/1948021622610944000
https://c.realme.com/in/post-details/1948021130631655424
https://c.realme.com/in/post-details/1948020616141561856
https://www.imdb.com/list/ls4788605183
https://www.imdb.com/list/ls4788605183/copy/
https://www.imdb.com/list/ls4788395532
https://www.imdb.com/list/ls4788395532/copy/
https://www.imdb.com/list/ls4788341650
https://www.imdb.com/list/ls4788341650/copy/
https://www.imdb.com/list/ls4788323164
https://www.imdb.com/list/ls4788323164/copy/
https://www.imdb.com/list/ls4788385579
https://www.imdb.com/list/ls4788385579/copy/
https://www.imdb.com/list/ls4788394060
https://www.imdb.com/list/ls4788394060/copy/
https://www.senscritique.com/liste/12/4121837
https://bandori.party/user/310877/kadotdenis/
https://schoolido.lu/user/kadotdenis/
https://disqus.com/channel/discussanime/discussion/channel-discussanime/fgdxfgfdxg/
https://disqus.com/channel/discussanime/discussion/channel-discussanime/86bf09c80c114ba28061c514e25b287a/
https://gns3.com/community/discussions/film-all-season
https://www.deviantart.com/barbare21/art/1221587427
https://www.twosapp.com/6880fd4f36d8fdb0c2a82143
https://www.imdb.com/pt/list/ls4788191074
https://www.imdb.com/pt/list/ls4788191074/copy/
https://www.imdb.com/list/ls4788144224
https://www.imdb.com/list/ls4788144224/copy/
https://www.imdb.com/list/ls4788306921
https://www.imdb.com/list/ls4788306921/copy/
https://www.imdb.com/pt/list/ls4788186118
https://www.imdb.com/pt/list/ls4788186118/copy/
https://www.imdb.com/pt/list/ls4788188876
https://www.imdb.com/pt/list/ls4788188876/copy/
https://www.imdb.com/es/list/ls4788302227
https://www.imdb.com/es/list/ls4788302227/copy/
https://scrapbox.io/vughyuyhuh/www.imdb.com%2Fpt%2Flist%2Fls4788191074
https://paste.centos.org/view/989ef4e3
https://www.etextpad.com/utqzmjubll
https://pastelink.net/nr8vpzuf
https://paste.enginehub.org/bHbGWr5oV
https://binshare.net/jUx2dcjCjVFE45RlI6HY
https://rentry.co/yvgz856b
https://www.pastery.net/kvqqeg/
https://notes.io/wT5pd
https://paste.thezomg.com/356372/32540801/
https://tech.io/snippet/IDrCnpj
https://jsitor.com/zPvD9zzkDlz
https://privatebin.net/?bab6aa8dba33d038#DDtM9vioSqRxjUBNEcdgLuG4qmw3ggsCb82DLJfmTbhA
https://wokwi.com/projects/437252032847131649
https://glot.io/snippets/h9h5xtcuo5
https://tooter.in/harrykur/posts/114901290051551764
https://community.wongcw.com/posts/1115326
https://gns3.com/community/discussions/beenflix4
https://magic.ly/blackwater/beenflix4
https://www.datascienceportfol.io/harrykurnia449/projects/6
https://papaly.com/categories/share?id=236dec6f7fcb45ed8e94ad28443eb390
https://www.imdb.com/list/ls4789651636/
https://www.imdb.com/list/ls4789678531/
https://www.imdb.com/list/ls4789652494/
https://www.imdb.com/list/ls4789608829/
https://www.imdb.com/list/ls4789674862/
https://www.imdb.com/list/ls4789677160/
https://www.imdb.com/list/ls4789658941/
https://www.imdb.com/list/ls4789672716/
https://www.imdb.com/list/ls4789651795/
https://www.imdb.com/list/ls4789608896/
https://www.imdb.com/list/ls4789608888/
https://www.imdb.com/list/ls4789604661/
https://www.imdb.com/list/ls4789604663/
https://eventprime.co/o/demon_slayer_kimetsu_no_yaiba_infinity_castle
https://eventprime.co/o/demon_slayer_kimetsu_no_yaiba_infinity_castle_tw
https://www.passes.com/demonslayertw
https://demonslayer.graphy.com/courses/demon-slayer-kimetsu-no-yaiba-infinity-castle-687e6824311f476acdbd9177
https://demonslayer.graphy.com/courses/Demon-Slayer-Infinity-Castle-hd-tw-687e681ccd7d9b54cf03e21e
https://groups.google.com/g/demon-slayer-kimetsu-no-yaiba-infinity-castle-tw/c/gC52Gg5hzG4/m/SuGh7xj3CgAJ
https://profile.hatena.ne.jp/mikayatensai/
https://baskadia.com/post/8kr2i
https://open.firstory.me/story/cmdei1yuq007e01we46772b1w
https://blognews.mybloghunch.com/framing-the-future-how-2025-changed-the-way-we-watch
https://blognewsdaily.mystrikingly.com/blog/visions-in-motion-year-in-review-of-2025-cinema
https://blognewsdaily.hashnode.dev/framing-the-future-how-2025-changed-the-way-we-watch
https://reretp.medium.com/storytellers-unleashed-the-films-that-defined-2025-14fab1ff3704
https://taplink.cc/demonslayer2025
https://mikayatensai1.statuspage.io/
https://mikayatensai.mssg.me/
https://heylink.me/mikayatensaii/
https://rentry.co/mikayatensai
https://hackmd.io/@mikayatensai/Sy8VxM6Lee
https://magic.ly/mikayatensai
https://paiza.io/projects/3J_Uffg3P_nV0ffd9ywKqA?language=php
https://justpaste.it/b9mqw
https://forum.phuongnamedu.vn/threads/mikayatensai.62064/
https://mez.ink/mikayatensai
https://www.tipga.com/e/687f9bc83286fe4451d0d96f
https://healingxchange.ning.com/forum/topics/mikayatensai
https://playit4ward-sanantonio.ning.com/photo/albums/mikayatensai
https://tooter.in/mikayatensaii/posts/114898004462850861
https://start.me/w/wa4725
https://www.passes.com/jurassicworldrebirthhdth
https://www.passes.com/jurassicworldrebirthaisub
https://www.passes.com/jurassicworldrebirthaidub
https://www.passes.com/thestone
https://www.passes.com/thestonethaihd
https://www.passes.com/thestonethaisub
https://www.passes.com/thefantasticfourfirststeps
https://www.passes.com/thefantasticfourfirststepsthai
https://www.passes.com/fantasticfourfirststepsthaihd
https://scrapbox.io/345gsgqagad/www.passes.com%2Fjurassicworldrebirthhdth
https://notes.io/wT27H
https://www.pastery.net/jnxrvx/
https://rentry.co/vqxpaxi2
https://binshare.net/Fw6KVQLEBg9ON6CBZBb9
https://paste.thezomg.com/356217/53194698/
https://paste.enginehub.org/5FaJlsx9E
https://pastelink.net/z02ogzur
https://www.etextpad.com/o1rcz45d0v
https://paste.centos.org/view/48626120
https://tech.io/snippet/DPZ3VRB
https://jsitor.com/5gyuJ1hOuc
https://privatebin.net/?98a4e8e3d7702ab4#AaLyBLSsJTVpXfkWWyx3Udq3wc1GsNS5NdfgPPWHdYrb
https://glot.io/snippets/h9geospekm
https://paiza.io/projects/i9DG9vBD8-Bii7Fdw9fsOw
https://wokwi.com/projects/437189632685851649
https://community.wongcw.com/posts/1114913
https://tooter.in/harrykur/posts/114897422248574480
https://gns3.com/community/discussions/passesvom2
https://magic.ly/blackwater/passesvom2
https://www.datascienceportfol.io/harrykurnia449/projects/5
https://papaly.com/categories/share?id=83737dbe82a44e92a1d11a04f3815af5
I believed I was making a prudent investment when I transferred ten thousand dollars worth of Bitcoin to an online Trader I found through what appeared to be a credible platform. Everything seemed authentic. The Trader communicated confidently and offered compelling reasons to trust him. They assured me of steady returns and shared updates that made the whole arrangement feel genuine. At the time I was optimistic and eager to grow my financial resources. However the situation took a devastating turn. Suddenly the Trader stopped all communication. The website Vanished without warning. My access Credentials stopped working. It quickly became clear that I had fallen victim to a scam. I was overwhelmed with a sense of disbelief and frustration. Losing such a significant sum felt crushing. I was embarrassed that I had been so easily deceived and uncertain about what to do next or if recovery was even possible. Then I discovered GRAYWARE TECH SERVICE. Initially I was skeptical. After being defrauded once it was difficult to place trust in another online service. But after reading numerous positive testimonials and speaking with their team I felt encouraged to seek their help. From our very first conversation they were professional patient and compassionate. They did not offer empty promises but instead explained the recovery process with clarity and honesty. Through the process they maintained constant communication. They responded promptly to all my questions and made me feel supported every step of the way. After several weeks of diligent work they managed to recover seventy percent of my lost Bitcoin. I was amazed and relieved. What had felt hopeless was suddenly within reach. I experienced a renewed sense of hope and security. This taught me invaluable lessons. First always conduct thorough due diligence before investing. Second, avoid letting emotions drive financial decisions. And third there are trustworthy experts who can assist when things go wrong. GRAYWARE TECH SERVICE restored more than just my funds they restored my confidence. Now I approach investing with greater caution and discernment. I prioritize research and verify information carefully. If anyone I know Encounters a similar scam I will recommend GRAYWARE TECH SERVICE without hesitation because they truly made a difference for me. You can reach them on whatsapp+18582759508 web at ( https://graywaretechservice.com/ ) also on Mail: (contact@graywaretechservice.com