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://github.com/apps/2023-hd-1080p-thai-sub
https://github.com/apps/slyth-the-hunt-saga-2023-hd
https://github.com/apps/slyth-the-hunt-saga-zoom-2023
https://github.com/apps/2023-2023-1080p
https://github.com/apps/slyth-the-hunt-saga-2023-thai
https://github.com/apps/hd-2023-thai-1080p
https://github.com/apps/wonka-2023-2023-hd-thai-1080p
https://github.com/apps/wonka-zoom-2023
https://github.com/apps/wonka-4k-2023-hd-1080p
https://github.com/apps/2023-hd-720p-1080p
https://github.com/apps/2023-webrip-thai-hd
https://github.com/apps/4-k-2023-full-hd-sub
https://github.com/apps/the-mystery-of-honey-2023-hd
https://github.com/apps/the-mystery-of-honey-zoom-2023
https://github.com/apps/the-mystery-of-honey-2023-hd-1080p
https://github.com/apps/2023-hd-thai-hd
https://github.com/apps/the-mystery-of-honey-2023-hdq
https://github.com/apps/the-mystery-of-honey-2023-thai
https://github.com/apps/2023-thai-720p-1080p
https://github.com/apps/hd-720p-1080p-thai-sub
https://github.com/apps/tw-hd-1080p-4k
https://github.com/apps/tw-4k-2023-hd-1080p
https://github.com/apps/2023-1080p-sub-tw
https://github.com/apps/4k-wonka-2023-taiwan
https://github.com/apps/hd-sub-zh-tw-2023
https://github.com/apps/wonka-2023-2023-hd-1080p-tw
https://github.com/apps/wonka-hd-tw
https://github.com/apps/wonka-2023-hd-th
https://github.com/apps/wonka-2023-hd-sub-thai
https://github.com/apps/4k-hd-2023-thai
https://github.com/apps/th-wonka
https://github.com/apps/sub-thai-2023-wonka-4k
https://github.com/apps/wonka-2023-4k
https://github.com/apps/dogman-2023-tw-hd
https://github.com/apps/dogman-tw-2023-tw-cn-1080p
https://github.com/apps/2023-tw-hd
https://github.com/apps/dogman-2023-tw-zh-1080p
https://github.com/apps/2023-hd-tw-1080p
https://nl.surveymonkey.com/r/3MM3K8X
https://nl.surveymonkey.com/r/96BDNG3
https://nl.surveymonkey.com/r/9Z8QZ8Q
https://nl.surveymonkey.com/r/9ZDH5BG
https://nl.surveymonkey.com/r/3XTFHNK
https://nl.surveymonkey.com/r/9ZX3VCS
https://nl.surveymonkey.com/r/3XPBGNQ
https://nl.surveymonkey.com/r/3NCWLFW
https://nl.surveymonkey.com/r/3NR8B2H
https://nl.surveymonkey.com/r/95B2S6X
https://events.humanitix.com/host/find-yourself-ep-1
https://events.humanitix.com/host/find-yourself-ep-2-thai
https://4kings2.mataroa.blog/
https://4kings2.mataroa.blog/4kings2/
https://4kings2.mataroa.blog/blog/4-kings-ii-2023-4kings-2/
https://4kings2.bzm.bz/
https://4kings2.daftpage.com/
https://4kings220234kings2.voolt.com/
https://github.com/apps/2-aquaman-and-the-lost-kingdom
https://github.com/apps/hd-4kings2-4-kings-2-full-hd
https://gist.github.com/flyahco/8a650b3cd22a5f62ccdfbce932f113f4
https://gist.github.com/qyyubi/0554dbc3d6667ba01dd356b130e4f1ea
https://github.com/apps/2-ep-26-full-hd
https://github.com/apps/papa-2023-hd-free
https://github.com/apps/the-roundup-no-way-out-2023-hd
https://github.com/apps/the-boy-and-the-heron-2023-free-hd
https://github.com/apps/watch-napoleon-2023-free-hd
https://github.com/apps/the-pope-s-exorcist-2023-hd-free
https://github.com/apps/watch-last-suspect-2023-hd-free
https://github.com/apps/watch-plane-2023-hd-free
https://github.com/apps/watch-the-boogeyman-2023-hd-free
https://github.com/apps/watch-65-2023-hd-free
https://github.com/apps/watch-dust-to-dust-2023-hd-free
https://github.com/apps/love-never-ends-2023-hd-free
https://github.com/apps/five-hundred-miles-2023-hd-free
https://github.com/apps/magic-mike-s-last-dance-2023-hd
https://github.com/apps/watch-strays-2023-hd-free
https://github.com/apps/knock-at-the-cabin-2023-hd-free
https://github.com/apps/mummies-2023-hd-free
https://github.com/apps/jesus-revolution-2023-hd-free
https://github.com/apps/watch-asteroid-city-2023-hd-free
https://github.com/apps/watch-oh-my-school-2023-hd-free
https://github.com/apps/watch-thanksgiving-2023-free-hd
https://github.com/apps/watch-wish-2023-free-hd
https://github.com/apps/watch-missing-2023-hd-free
https://github.com/apps/watch-80-for-brady-2023-hd-free
https://github.com/apps/watch-renfield-2023-hd-free
https://github.com/apps/watch-expend4bles-2023-hd-free
https://github.com/apps/the-covenant-2023-hd-free
https://github.com/apps/dumb-money-2023-hd-free
https://github.com/apps/past-lives-2023-hd-free
https://github.com/apps/priscilla-2023-hd-free
https://github.com/apps/watch-champions-2023-hd-free
https://github.com/apps/watch-the-blackening-2023-hd-free
https://github.com/apps/about-my-father-2023-hd-free
https://github.com/apps/watch-retribution-2023-hd-free
https://github.com/apps/anatomy-of-a-fall-2023-hd-free
https://github.com/apps/joy-ride-2023-hd-free
https://github.com/apps/sisu-2023-hd-free
https://github.com/apps/watch-the-holdovers-2023-hd-free
https://github.com/apps/love-again-2023-hd-free
https://github.com/apps/watch-bottoms-2023-hd-free
https://github.com/apps/watch-beau-is-afraid-2023-hd-free
https://github.com/apps/watch-the-machine-2023-hd-free
https://github.com/apps/watch-house-party-2023-hd-free
https://github.com/apps/watch-cobweb-2023-hd-free
https://github.com/apps/knights-of-the-zodiac-2023-hd-free
https://github.com/apps/it-lives-inside-2023-hd-free
https://github.com/apps/watch-saltburn-2023-hd-free
https://github.com/apps/big-george-foreman-2023-hd-free
https://github.com/apps/journey-to-bethlehem-2023-hd-free
https://github.com/apps/you-hurt-my-feelings-2023-hd-free
https://github.com/apps/next-goal-wins-2023-hd-free
https://steemit.com/news/@ressiaway/champions-league-drawing
https://qr.ae/pK9Ety
https://gamma.app/docs/filkz483crmjtpg#card-gfzrctqb598izb2
https://github.com/apps/nhfgtgrd
https://forum.webnovel.com/d/148674-jygfht
https://vocus.cc/article/657ebf2ffd8978000189207a
https://rentry.co/aiz26
https://c.neronet-academy.com/post/https-github-com-apps-papa-2023-hd-free-https-github-com-apps-the-roundup-n—657ec5b0cd60a2bbb3f39c01
https://encartele.tribe.so/post/https-github-com-apps-papa-2023-hd-free-https-github-com-apps-the-roundup-n—657ec5b904de2285b6cb5534
https://community.thebatraanumerology.com/post/https-github-com-apps-papa-2023-hd-free-https-github-com-apps-the-roundup-n—657ec5c2c5fc2fc605cd6466
https://followme.tribe.so/post/https-github-com-apps-papa-2023-hd-free-https-github-com-apps-the-roundup-n—657ec5cc20bea8f803853976
https://roggle-delivery.tribe.so/post/https-github-com-apps-papa-2023-hd-free-https-github-com-apps-the-roundup-n—657ec5d67b3aac661ea41d4a
https://thankyou.tribe.so/post/https-github-com-apps-papa-2023-hd-free-https-github-com-apps-the-roundup-n—657ec5dfa4d001dfdcb56066
https://the-dots.com/projects/bhntfgdr-999446
https://bemorepanda.com/en/posts/1702807082-mjuihfw
https://justpaste.it/ahvte
https://plaza.rakuten.co.jp/ressiaway/diary/202312170000/
https://baskadia.com/post/1qdg5
https://wow.curseforge.com/paste/36e6e2ab
https://glot.io/snippets/grletujm8h
https://anotepad.com/notes/iikiqsii
https://ctxt.io/2/AADQQgjSEA
https://paste.feed-the-beast.com/view/edc5e495
https://paste.ofcode.org/BTN3yGALzKjYcjtXDDjjSN
https://pastebin.com/gecWjbkB
https://justpaste.me/Enww2
https://paste.mozilla.org/pTvSz42V
https://binshare.net/EpLNLXI5bfbsA4NTCMK7
http://nopaste.paefchen.net/1975453
https://telegra.ph/jyfhtrf-12-17
https://www.deviantart.com/ressiaway/art/Tulips-1002757447
https://www.scoop.it/topic/grtertetr
https://sway.office.com/UFZSfHxgezZFebgz
https://bitbin.it/qD6wFwWF/
https://pastelink.net/tzhetg5z
https://www.click4r.com/posts/g/13584638/
https://tempaste.com/A8UqZ1ZxfJq
https://paste.ee/p/462CC
https://snippet.host/mthcit
https://yamcode.com/bhdfsgdfs
https://www.pasteonline.net/hdrtgr-972
https://forum.mush.com.br/topic/187619/full-free
https://hackmd.io/3Raup6cjSieziXJhzR5z6A
https://paiza.io/projects/aCJMRHw_6aOfGVI8d0CtlQ
https://output.jsbin.com/bilunezahu
https://codepen.io/Ressiaway/pen/OJdKMJL
https://jsfiddle.net/ressiaway/452yd3wx/1/