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://groups.google.com/g/netflixxyzonline/c/20FSzhdO4Co/m/JHn3sXilAAAJ
https://groups.google.com/g/theropecurse2/c/kPH9y4XrAnw/m/OJEky9_mDAAJ
https://groups.google.com/g/theropecurse2/c/Mtxf3oGZ8LQ/m/taZVbv3mDAAJ
https://groups.google.com/g/netflixxyzonline/c/ioTOB9rsh1Q/m/BPoRzx-nAAAJ
https://groups.google.com/g/hereyheulaokeh/c/0idntXUZkTQ/m/zHB-BQ6WAgAJ
https://groups.google.com/g/netflixxyzonline/c/ZmlyROJ3oB0/m/fEKrTNCnAAAJ
https://baskadia.com/post/1o8qc
https://groups.google.com/g/netflixxyzonline/c/5J0QeptVPR8/m/RgW5dyGoAAAJ
https://events.humanitix.com/host/teeyod
https://events.humanitix.com/host/sup-pa-rer
https://events.humanitix.com/host/sup-pa-rer-tai-ban-the-series
https://events.humanitix.com/host/hangout-ep-9-10
https://events.humanitix.com/host/pit-babe-the-series-ep-5
https://events.humanitix.com/host/middle-love-ep-6
https://events.humanitix.com/host/death-s-game-full-ep-1-8-thai
https://gist.github.com/giulen/72fecb529ce86d455d3f96bab89bc3bd
https://es.surveymonkey.com/r/CB36B7J
https://events.humanitix.com/host/4kings-2
https://events.humanitix.com/host/ep-26
https://fourkingstwo.framer.website/
https://fourkings2.fws.store/
https://rentry.co/
https://www.friendlycentertoledo.com/group/mysite-200-group/discussion
https://www.happytrails.online/group/tracks-trails/discussion?scrollToTop=1
https://www.xper.space/group/xper-space-fortaleza/discussion/
https://www.esdvar.fr/group/groupe-de-energie-sport-danse/discussion/
https://www.losporkos.com/group/artcavemaniac-gruop/discussion/
https://www.asso-salamandre.fr/group/les-24h/discussion
https://www.globalshapersstuttgart.com/group/artus-deine-ideen-fur-stuttgart/discussion
https://www.scoutsace.org/group/familia-chimini/discussion
https://community.matrimonio.com/community/neo-spose/forum
https://www.storchennest-fohrde.de/gaestebuch/
http://ds1.dspnbmall.co.kr/bbs/write.php?bo_table=free
http://www.mahamodo.com/webmaster_special/yymmdd_text/25541105.aspx?Page=1&straction=&url=&id=58&search=&txtfind=&action=
https://www.kociewiak.pl/artykul/17226,obuwie-meskie-na-jakie-okazje-wybrac-sztyblety
https://www.radiowarta.pl/artykul/12642,przebrali-sie-za-zwierzeta-chcieli-zwrocic-uwage-na-wazna-sprawe
https://www.nehannn.com/artist-detail/698.html
https://www.bihann.com/cast/741.html
https://www.baristaswag.com/blogs/news/how-to-pour-heart-latte-art?comment=135214858342#comments
https://www.plantnmore.com/ar/blogs/news/article-13
https://vinosunidos.com/blogs/news/have-you-ever-wondered-if-you-could-grow-wine-producing-grapes-in-your-backyard?comment=131075178563&page=3
https://www.bankier.pl/forum/nowa-wiadomosc?forum_id=6
https://sma1sukodono.sch.id/index.php?id=artikel&kode=129
https://tex.com.tw/blogs/meet-up/tex-shinobi-prototype-test-taiwan
https://nominalx.com/ar/blogs/meaningful-accessories/weve-been-featured-on-shopify-masters
https://dpsurfboards.com.au/blogs/news/178151303-warren-keelan-artwork-auction
https://www.fabrika-svitla.com.ua/ru/catalog/6-pidvisy/2303-nsb-96-5h60-155-96-5-51.html
https://wodfever.com/blogs/new-posts/top-20-bodyweight-wods-for-crossfit?comment=130221539556&page=3
https://www.homerev.com/blogs/home-revolution/how-and-why-should-you-clean-your-washing-machine
https://www.plantnmore.com/blogs/news/article-20
https://marcomarcounderwear.com/blogs/mens-underwear-blog/how-queer-fashion-is-more-than-just-clothing
https://open.firstory.me/user/nb168/comments
https://makely.shop/blogs/inspiration/6-lampshade-making-secrets-that-will-make-your-life-easier?customer_posted=true#contact_form
https://eyeart.com.au/blogs/eye-art-studio-the-blog/dannis-eyebrow-tattoo-correction-how-we-helped-repair-her-eyebrow-tattoo
https://smartsnack.cl/blogs/news/beneficios-de-dejar-el-azucar-y-tips-para-lograrlo?comment=127258591410&page=10
https://maivino.com/blogs/maivinopours/vogue-printed-this-crazy-wine-diet-in-the-70s?page=3
https://www.gallantoro.com/de-de/blogs/gallantoro/18815467-be-a-man-be-a-strong-man
https://www.coveredgoods.com/blogs/news/real-moms-share-the-sweetest-things-their-kids-have-ever-said?comment=125152723129&page=3
https://www.ellenshop.com/blogs/news/90047174-ellen-shop-mall-commercial?page=2
https://www.lassencollege.edu/support-lcc/Lists/Alumni%20Registration%20List/AllItems.aspx?Paged=TRUE&PagedPrev=TRUE&p%255FID=156682&PageFirstRow=211&View=%7B627A39DA%2D723A%2D41F8%2D99B6%2D682F05BA2A6B%7D
https://www.lacabaneasavon.fr/blogs/blog-la-cabane-a-savon/les-savons-naturels-un-soin-naturellement-sain
https://dronee.aero/blogs/dronee-pilot-blog/first-time-connect-and-setup-droneepilot?comment=120826953925&page=11
https://www.tug.mn/p/20/show/42261
https://www.eva.ro/club/forum/topic/view/4353437/page/1/
https://montsame.mn/en/read/141444
https://www.bladerunnerssystems.com/blogs/news/evolvetowin
http://www.frisbee.cz/forum-533.html
https://community.convertkit.com/
https://www.akcie.cz/nazor?ID_TEMA=111&RAZENI=1&ID_NAZOR=383168
http://www.theartist.co.kr/tv/view.html?idxno=1
https://www.labour.go.th/index.php/law-comment/53785-2020-04-01-03-49-17%3E%D1%82%D1%83%D1%80%D0%B5%D1%86%D0%BA%D0%B8%D0%B5
https://tug.mn/p/20/show/46425
https://www.faktykaliskie.info/artykul/41573,ta-historia-zyla-cala-polska-prapremiera-mojego-dlugu-w-kaliszu-zdjecia
https://g3tcourses.com/tej-dosa-clean-your-inner-world-reprogram-your-mind-in-45-days-download-course/
https://allianz-da.jimdofree.com/g%C3%A4stebuch/
https://www.hotel-reulein.de/english/guestbook/
https://www.adrianhemley.com/guestbook/
https://groups.google.com/g/comp.mobile.android/c/syJKBO-6fus
https://groups.google.com/g/comp.mobile.android/c/vkkaEmhZjKg
https://groups.google.com/g/comp.mobile.android/c/1HKosDzx1vc
https://groups.google.com/g/comp.mobile.android/c/5vLYA8QV9hY
https://groups.google.com/g/comp.mobile.android/c/s4sp5NT8YPI
https://groups.google.com/g/comp.mobile.android/c/dEAZUCnQ28k
https://groups.google.com/g/comp.mobile.android/c/yTV-kEPBCL8
https://groups.google.com/g/comp.mobile.android/c/v9LHaRF8fvs
https://groups.google.com/g/comp.mobile.android/c/HYmqB1GjEJI
https://groups.google.com/g/comp.mobile.android/c/VlqIQmqgeYQ
https://groups.google.com/g/comp.mobile.android/c/hynGh2BYrI
https://groups.google.com/g/comp.mobile.android/c/pIf2DzJxx7A
https://groups.google.com/g/comp.mobile.android/c/5kF7hFMROiA/m/mn01WnuFAQAJ
https://groups.google.com/g/comp.mobile.android/c/SU2XRVtSQXs/m/eLZasnSFAQAJ
https://groups.google.com/g/comp.mobile.android/c/iAhPEhK_6wg/m/BTn7tm6FAQAJ
https://groups.google.com/g/comp.mobile.android/c/QXSNXfVLVC4/m/wIHU8GiFAQAJ
https://groups.google.com/g/comp.mobile.android/c/WlOg7Q_FUpk/m/Mfi7nFyFAQAJ
https://groups.google.com/g/comp.mobile.android/c/z8ExTFYA4vk/m/dtT2mleFAQAJ
https://groups.google.com/g/comp.mobile.android/c/ypSBYQbXUpw/m/GwQRRlSFAQAJ
https://groups.google.com/g/comp.mobile.android/c/b86ALkXKw0A/m/Zuz4hU-FAQAJ
https://groups.google.com/g/comp.mobile.android/c/r7bY2Lg4Pwk/m/me1h1EuFAQAJ
https://groups.google.com/g/comp.mobile.android/c/o_pp9lGu1bE/m/3gM3E0eFAQAJ
https://groups.google.com/g/comp.mobile.android/c/Ilo1xxUItn0/m/GDKroLuFAQAJ
https://groups.google.com/g/comp.mobile.android/c/9iPaxcRs8yY/m/QRXA97WFAQAJ
https://groups.google.com/g/comp.mobile.android/c/ecnmAAfbxhM/m/vb0XrLOFAQAJ
https://groups.google.com/g/comp.mobile.android/c/jPQoJ9nke8Q/m/jnkdA7GFAQAJ
https://groups.google.com/g/comp.mobile.android/c/3xQ5Gh1SMD8/m/62OsVayFAQAJ
https://groups.google.com/g/comp.mobile.android/c/UzDshk6mY14/m/Ue4B7qiFAQAJ
https://groups.google.com/g/comp.mobile.android/c/qx0Mw5Mmmkk/m/J0l6saWFAQAJ
https://groups.google.com/g/comp.mobile.android/c/nYfdTC5fuPo/m/C0LOPKOFAQAJ
https://groups.google.com/g/comp.mobile.android/c/Xol6s8poAdU/m/6EgIQaCFAQAJ
https://groups.google.com/g/comp.mobile.android/c/FL—iA2eZXA/m/Lya-mZ2FAQAJ
https://groups.google.com/g/comp.mobile.android/c/TX5S5C8NqoA/m/d0op0FqGAQAJ
https://groups.google.com/g/comp.mobile.android/c/hvFZJSo2Cx8/m/QCGC9z2GAQAJ
https://groups.google.com/g/comp.mobile.android/c/DC0CrPhQsAg/m/aT_E6TOGAQAJ
https://groups.google.com/g/comp.mobile.android/c/sLnQoMLR3to/m/W_wV5yyGAQAJ
https://groups.google.com/g/comp.mobile.android/c/AA7OipmTh-U/m/EiYufxaGAQAJ
https://groups.google.com/g/comp.mobile.android/c/QwkdqZA4Kzg/m/cNH8hgWGAQAJ
https://groups.google.com/g/comp.mobile.android/c/ibNzRNnTrGg/m/B_Yh_ACGAQAJ
https://groups.google.com/g/comp.mobile.android/c/QrSs6LHolmM/m/8Q4e-fuFAQAJ
https://groups.google.com/g/comp.mobile.android/c/b0r2ZJlit7E/m/0wPa8fSFAQAJ
https://groups.google.com/g/comp.mobile.android/c/ukE2y7pzvOM/m/f_xl-u2FAQAJ
https://groups.google.com/g/comp.mobile.android/c/QCPsBrGs0MM/m/SSRONkyHAQAJ
https://groups.google.com/g/comp.mobile.android/c/_1kKSZOwniY/m/YEumpUiHAQAJ
https://groups.google.com/g/comp.mobile.android/c/tGvq3HDsj2U/m/9zMwJ0SHAQAJ
https://groups.google.com/g/comp.mobile.android/c/i36XalIZoA/m/FbaeZUCHAQAJ
https://groups.google.com/g/comp.mobile.android/c/bSMPkfOBRUE/m/W2wNOT2HAQAJ
https://groups.google.com/g/comp.mobile.android/c/RjbslAmulbs/m/sKdCqjiHAQAJ
https://groups.google.com/g/comp.mobile.android/c/P5u22Cj18bU/m/AWwVBjaHAQAJ
https://groups.google.com/g/comp.mobile.android/c/VQURB6err60/m/uXwlsjKHAQAJ
https://groups.google.com/g/comp.mobile.android/c/ZKD-BtpY8sE
https://steemit.com/relieve/elmayoona6663/how-to-relieve-neuropathy-in-a-few-days-try-it-immediately https://qr.ae/pKWfof https://gamma.app/public/moviez-0pkcbdp723w5qvo https://github.com/apps/xfbcxfbxvcb https://forum.webnovel.com/d/146606-moviez https://vocus.cc/article/657b6cdbfd897800012bec59 https://c.neronet-academy.com/post/https-groups-google-com-g-comp-mobile-android-c-syjkbo-6fus-https-groups-go--657b6e7fc45526e2d59589c6 https://encartele.tribe.so/post/https-groups-google-com-g-comp-mobile-android-c-syjkbo-6fus-https-groups-go--657b6ea1520f31d5865aea42 https://community.thebatraanumerology.com/post/https-groups-google-com-g-comp-mobile-android-c-syjkbo-6fus-https-groups-go--657b6ebac4552636899589e0 https://followme.tribe.so/post/https-groups-google-com-g-comp-mobile-android-c-syjkbo-6fus-https-groups-go--657b6edd6e04e548fedaf808 https://roggle-delivery.tribe.so/ https://thankyou.tribe.so/ https://bemorepanda.com/en/posts/1702588645-backlink-google https://challonge.com/pvbu0g6t https://forum.contentos.io/topic/619630/fdxghdfhdfc https://plaza.rakuten.co.jp/elmayoona/diary/202312150000/ https://baskadia.com/post/1ntc6 https://wow.curseforge.com/paste/b61c9966 https://glot.io/snippets/grimjzwr0z https://anotepad.com/notes/j5c7kaiq https://ctxt.io/2/AADQyh9pEQ https://paste.ofcode.org/eWwjFTfkTMZb5ptUWVKBuj https://pastebin.com/E6xUDA6r https://justpaste.me/DtCH1 https://paste.mozilla.org/gwTBD5Ae#L10 https://binshare.net/QcE8MElZpoHe3oO0nM0J http://nopaste.paefchen.net/1974807 https://telegra.ph/szdgfsxdgvx-12-14 https://www.scoop.it/topic/elma-yoona/p/4149577022/2023/12/15/sgfdsgfxg https://sway.office.com/g9AyfxVPjXaOVQX9 https://bitbin.it/7yd1RBsj/ https://pastelink.net/t70pwy4w https://www.click4r.com/posts/g/13533421/ https://tempaste.com/pJA8gDc4xcW https://paste.ee/p/SbPBj https://snippet.host/svsbku https://forum.mush.com.br/topic/186871/ghjom https://hackmd.io/qjFsYQ86RS2pua0HsMcOlA/ryo8SxKLa
https://paiza.io/projects/9C7i0WJrgJoybcHKnQtR8Q
https://output.jsbin.com/qesisef
https://codepen.io/Elma-Yoona/pen/gOqNMYd
https://jsfiddle.net/elmayoona6663/o9f2ujnd/1/
https://justpaste.it/7v88s
https://rentry.co/42ruy
https://the-dots.com/projects/3096days-998416
https://www.pasteonline.net/
https://paste.feed-the-beast.com/view/5e5dc952
https://yamcode.com/sfczdfc-62
https://www.deviantart.com/jamiladja5556/art/sfdcSfdAfdSfszf-1002000413