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://knowt.com/flashcards/09c0d232-f8e8-4b07-85c9-b81d8b923420
https://knowt.com/flashcards/a4c229a8-67d2-4ad5-8e3b-5c6a15a683fb
https://knowt.com/flashcards/7d79ae48-fcdb-4ffa-9e8d-2a6e94a38095
https://knowt.com/flashcards/ec50baa9-cbb7-4fcc-b8d8-c17469224828
https://knowt.com/flashcards/832d7e22-2e6d-4999-af09-156acca9c422
https://knowt.com/flashcards/ba22339e-437e-467d-a8c7-a4e94729b785
https://knowt.com/flashcards/29400b40-7832-434e-ab38-2f8ecc2d32a8
https://knowt.com/flashcards/f0bbeb7d-6906-4d61-8550-bc219c69db29
https://knowt.com/flashcards/7bf05972-1b27-42b4-906d-1343aa4b64b7
https://knowt.com/flashcards/8db5c914-f5b5-4eb4-a601-e15641397ddd
https://knowt.com/flashcards/7e990179-4a7c-4b35-8cf8-9cf70cfb6d56
https://knowt.com/flashcards/45d6c486-4dcd-4c65-982a-c98abdd7c344
https://knowt.com/flashcards/a66f8f2c-cabd-47a8-880f-be9e40ae7990
https://raindrop.io/mangmadkur407/buhrt-57480405
https://twgsag.amebaownd.com/posts/57096505
https://imgur.com/a/buhrt-57480405-bxOoBZM
https://app.daily.dev/posts/buhrt-57480405-n3br5fhxs
https://challonge.com/pz2y4as9
https://hackmd.io/@kD42jcHWQCehFEEC-jw7MQ/SkcKOnqSgl
https://wokwi.com/projects/435924568544329729
https://searchtech.fogbugz.com/default.asp?Suggestions.1.818826.0
https://jsbin.com/torojonara/edit?html,output
https://paiza.io/projects/WiRHYL649JLimsuBQPrcTA?language=php
https://snippet.host/mahhkh
https://ctxt.io/2/AAB4ryxREQ
https://rextester.com/YGOT49095
https://glot.io/snippets/h910mr9kh7
https://www.onlinegdb.com/BTtCcOpdn
https://paste.centos.org/view/7e6ae31e
https://www.wowace.com/paste/c3672db7
https://tempel.in/view/KXPjZWQs
https://paste.chapril.org/?553cb29d8bed75a0#DAF5ZYye8XoXz2mZZ3zkpiAQypGK6KKAKENvMD5LNHN3
https://tiny-paste.com/150188/
https://p.ip.fi/xfQk
https://justpaste.it/grpi2
https://privatebin.net/?41e2bf82b665cf74#7vxUwMceJ4toVTBVVe3fFXEotMY658nXrJXykdWgrVbr
As a devoted mother from the United States, I have always prioritized my family’s well-being, which includes caring for my own children and several orphans. In our household, every penny counts, and financial stability is paramount. However, my world was turned upside down when I fell victim to a scam that cost me $500,123. The scammer, masquerading as a blockchain recruiter, lured me in with enticing promises of a “high-paying crypto position.” They exerted undue pressure on me to send USDC as a “verification deposit,” and in my desperation to secure a better future for my family, I placed my trust in them. Unfortunately, I discovered the heartbreaking truth far too late.GRAYWARE TECH SERVICE emerged as my beacon of hope. Their expert team acted with remarkable urgency, employing their extensive knowledge and sophisticated resources to trace my stolen funds across multiple blockchains. Within hours, they identified the scammer’s Binance deposit address and began collaborating closely with the exchange to freeze the assets. Although $150,000 had already been liquidated, their relentless efforts culminated in the successful recovery of 100% of the remaining $350,123 . This financial miracle not only salvaged my family’s future but also restored my faith in the possibility of justice.What truly distinguishes GRAYWARE TECH SERVICE is not just their technical prowess but also their unwavering compassion. They took the time to educate me about the crypto landscape, emphasizing that legitimate opportunities never require upfront payments. This invaluable knowledge has empowered me to make informed decisions moving forward. Their professionalism and dedication not only helped me recover my savings but also reignited my passion for helping those who depend on me.To anyone who has pass the anguish of being victimized by scams, I implore you not to lose hope. GRAYWARE TECH SERVICE possesses the expertise and determination to transform despair into second chances. They have not only restored my financial stability but have also inspired me to advocate for financial safety and awareness in my community. I am eternally grateful for their support and commitment to helping individuals like me reclaim their Cryptocurrencies.You can reach them on whatsapp+18582759508 web at ( https://graywaretechservice.com/ ) also on Mail: (contact@graywaretechservice.com
https://www.imdb.com/list/ls599459345/
https://www.imdb.com/list/ls599459306/
https://www.imdb.com/list/ls599422041/
https://www.imdb.com/list/ls599422507/
https://www.imdb.com/list/ls599422581/
https://www.imdb.com/list/ls599422755/
https://www.imdb.com/list/ls599422114/
https://www.imdb.com/list/ls599422286/
https://www.imdb.com/list/ls599422457/
https://www.imdb.com/list/ls599422418/
https://www.imdb.com/list/ls599422984/
https://www.imdb.com/list/ls599424746/
https://www.imdb.com/list/ls599424362/
https://www.imdb.com/list/ls599424349/
https://www.imdb.com/list/ls599424606/
https://www.imdb.com/list/ls599424676/
https://www.atar-almadinah.com/%D8%B4%D8%B1%D9%83%D8%A9-%D8%AA%D8%AE%D8%B2%D9%8A%D9%86-%D8%B9%D9%81%D8%B4-%D8%A8%D8%A7%D8%A8%D9%87%D8%A7.html
https://www.atar-almadinah.com/%D8%B4%D8%B1%D9%83%D8%A9-%D8%AA%D8%BA%D9%84%D9%8A%D9%81-%D8%A7%D9%84%D8%B9%D9%81%D8%B4-%D8%A8%D8%A7%D8%A8%D9%87%D8%A7.html
https://www.atar-almadinah.com/%D8%B4%D8%B1%D9%83%D8%A9-%D8%AA%D8%BA%D9%84%D9%8A%D9%81-%D8%A7%D8%AB%D8%A7%D8%AB-%D8%A8%D8%A7%D9%84%D8%B1%D9%8A%D8%A7%D8%B6.html
https://www.atar-almadinah.com/%D8%B4%D8%B1%D9%83%D8%A9-%D8%A7%D9%84%D8%B5%D9%81%D8%B1%D8%A7%D8%AA-%D9%84%D9%86%D9%82%D9%84-%D8%A7%D9%84%D8%B9%D9%81%D8%B4-%D8%A8%D8%A7%D9%84%D8%B1%D9%8A%D8%A7%D8%B6.html
https://www.atar-almadinah.com/%D8%B4%D8%B1%D9%83%D8%A9-%D9%86%D9%82%D9%84-%D8%B9%D9%81%D8%B4-%D8%A8%D8%A7%D8%AD%D8%AF-%D8%B1%D9%81%D9%8A%D8%AF%D8%A9.html
https://www.atar-almadinah.com/%D8%A7%D8%B1%D8%AE%D8%B5-%D8%B4%D8%B1%D9%83%D8%A7%D8%AA-%D9%86%D9%82%D9%84-%D8%B9%D9%81%D8%B4-%D8%A8%D9%8A%D9%86-%D8%A7%D9%84%D9%85%D8%AF%D9%86.html
https://disqus.com/by/disqus_d3gjkohn1L/about/
https://www.divephotoguide.com/user/Yanbu/
https://myspace.com/company.in.yanbu
https://letterboxd.com/yanbu11/
https://www.mightycause.com/profile/t8zo2f
https://www.diggerslist.com/680f3e4976f84/about
https://www.ted.com/profiles/49357932
https://lichess.org//Yanb https://talk.plesk.com/members/yanbu.416335/#abou https://www.indiegogo.com/individuals/38565807 https://hashnode.com/Company11
https://lichess.org//Yanbu https://www.mobafire.com/profile/yanbu11-1194053?profilepage https://myanimelist.net/profile/Yanbu https://www.noteflight.com/profile/d01b0aa45483c6a4ecfe8cf31fecd8c33c3f22a4 https://www.designspiration.com/leen1362023/saves/ https://spinninrecords.com/profile https://www.instructables.com/member/Yanbu/?cb=1745873769929 https://scioly.org/forums/memberlist.php?mode=viewprofile&u=157329 https://pastebin.com/u/Yanbu/comments https://www.gta5-mods.com/users/Yanbu https://www.divephotoguide.com/user/Yanbu/ https://audiomack.com/yanbu https://www.magcloud.com/account https://www.diggerslist.com/680f3e4976f84/about https://speakerdeck.com/yanbu https://triberr.com/Company11 https://www.hackerearth.com/leen1362023/
https://mastodon.social/Yanbu https://www.producthunt.com/company111
https://hub.docker.com/u/yanbu11?gl=1*1wb44oo*_ga*Mzc5ODI2MC4xNzQ2MjY4NzYz*_ga_XJWPQMJYHQ*czE3NDYyNjg3NjIkbzEkZzEkdDE3NDYyNjg5NjckajYkbDAkaDA.
https://www.custommagnums.com/members/yanbu.172085/
https://sketchfab.com/Yanbu
https://www.ezistreet.com/profile/yanbu/about
https://therabbitroom.kindful.com/dashboard
https://www.wonderhowto.com/settings/personal/
https://www.warriorforum.com/members/Yanbu.html?utm_source=internal&utm_medium=user-menu&utmcampaign=user-profile
https://www.behance.net/yanbucompany
https://qiita.com/Yanbu11
https://www.scca.com/account
http://profiles.delphiforums.com/n/pfx/profile.aspx?webtag=dfpprofile000&userId=1891255966
https://app.zintro.com/profile/yanbu?ref=Yanbu
https://www.openstreetmap.org/user/Yanbu%20111
https://app.giveffect.com/users/1601264-company