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://www.aef-a.com/group/ajia-min-zu-zao-xing-xue-huigurupu/discussion/bb4410e4-fcda-43f5-a527-c3f2b6f1418a
https://www.aef-a.com/group/ajia-min-zu-zao-xing-xue-huigurupu/discussion/c4dd12fb-a046-4e2f-941e-d2a87be474f5
https://www.aef-a.com/group/ajia-min-zu-zao-xing-xue-huigurupu/discussion/5e184771-d1bb-4fde-9852-548478f4dd5f
https://www.aef-a.com/group/ajia-min-zu-zao-xing-xue-huigurupu/discussion/8cf2d5f3-1a7b-4a4d-9dce-f9ecff3ba5f8
https://www.aef-a.com/group/ajia-min-zu-zao-xing-xue-huigurupu/discussion/5b1c8c04-de2d-438a-a2d1-98564704e0fc
https://www.aef-a.com/group/ajia-min-zu-zao-xing-xue-huigurupu/discussion/c545372d-fcc6-4848-aaa8-1ea261d03313
https://www.aef-a.com/group/ajia-min-zu-zao-xing-xue-huigurupu/discussion/c7578bd2-48d9-4ea7-aeb9-527301ed4e4f
https://www.aef-a.com/group/ajia-min-zu-zao-xing-xue-huigurupu/discussion/b18d6690-5c7e-478d-810d-564e971adaea
https://www.aef-a.com/group/ajia-min-zu-zao-xing-xue-huigurupu/discussion/f33ef439-3571-41e4-b65c-5e8d48dd75ac
https://www.aef-a.com/group/ajia-min-zu-zao-xing-xue-huigurupu/discussion/af64db6d-236e-4839-9726-bd55e25b2874
https://www.aef-a.com/group/ajia-min-zu-zao-xing-xue-huigurupu/discussion
https://www.vingle.net/posts/6631323
https://jsfiddle.net/f64t8zq7/
https://pastelink.net/r5n2ntnx
https://pastebin.com/wMsZrYEJ
https://wikis.nyu.edu/display/facultysymposium2015/zsxfdghyjujujjjh
https://rentry.co/9sbyh
https://yamcode.com/zxdgththgdfht
https://www.bankier.pl/forum/temat_cdfhg-gnhhjhj,61924809.html
https://paiza.io/projects/ScleKIu1dyL7ZmsIjodh5Q?language=php
https://www.pastery.net/nbwhjd/
https://ctxt.io/2/AABQdlABFQ
https://paste.rs/yXAyC.txt
https://snippet.host/ycdiyx
https://houseofcocong.com/blogs/customer-testimonials/02-goodbye-dark-spots-post-inflammatory-hyperpigmentation-pih?comment=128765853855#comments
https://www.gallantoro.com/blogs/gallantoro/18815467-be-a-man-be-a-strong-man
https://www.thehairpinlegcompany.fr/de/blogs/blog/first-post?comment=132062970034#comments
https://allianz-da.jimdofree.com/g%C3%A4stebuch/
http://mamafatumas.org/contact/
https://www.lapiazzarestaurant.de/g%C3%A4stebuch/
https://jsitor.com/y4_ZvGJuZf
https://www.teacherspayteachers.com/Product/-10501608
https://baskadia.com/post/prip
https://baskadia.com/post/pro9
https://baskadia.com/post/prpb
https://baskadia.com/post/prrd
https://baskadia.com/post/prtu
https://www.teacherspayteachers.com/Product/—10522075
https://baskadia.com/post/pse7
https://gamma.app/public/—68yk9lzcmertzo6
https://gamma.app/public/-HD1080p4K-wudsp7012h4nfah
https://gamma.app/public/—dd0hf4ysmsam6gp
https://gamma.app/public/—cb5alq0jeamem6q
https://gamma.app/public/2——cioet8wrfk77cua
https://gamma.app/public/2The-Marvels2023-lmwuj0t5iv0kvlq
https://gamma.app/public/-2023tw-spdrs9sssom0a5p
https://4k.playhdmovie.co
https://4k-watch.playhdmovie.xyz
https://nets-flix.xyz
https://www.zola.com/wedding/ngao-ruk-luang-jai-ep5
https://www.zola.com/wedding/tricky-in-love-ep6
https://www.zola.com/wedding/middlemans-love-ep2
https://www.zola.com/wedding/liar-ep8-thai-series
https://theundertakerfullhd1080p.foliohd.com/
https://gamma.app/public/—-EP2-FULLHD—oaplacg2yjzxplq
https://gamma.app/public/-EP11-11-FULLHD—iwy6yyu55j4n29h
https://gamma.app/public/-EP9-FULLHD—lxu958h415toz83
https://gamma.app/public/-EP4-FULLHD—qf45ahdc7snut28
https://gamma.app/public/-Moon-in-the-Day-EP6-FULLHD—jewfqi3qvqxuexg
https://thaidrama-ngao-ruk-luang-jai-ep6.unicornplatform.page/
https://series-middlemans-love-ep2-full-hd.unicornplatform.page/
https://dramathai-dont-touch-my-gang-ep11.unicornplatform.page/
https://series-thai-liar-ep8-full-hd.unicornplatform.page/
https://drama-series-faceless-love-ep4-full-thai.unicornplatform.page/
https://series-moon-in-the-day-ep6-k-drama.unicornplatform.page/
https://www.mensgo.com/events/ep-1-1-full-hd-1
https://www.mensgo.com/events/ep-1-full-hd-thai
https://gamma.app/public/-EP13-FULLHD—xt9m04pc0rmtory
https://gamma.app/public/-EP-13-13-FULLHD—x36mluj7wjnf5tg
https://gamma.app/public/-Love-Destiny-2-EP13-13-FULLHD—zfj0g3rr8c9zwt4
https://gamma.app/public/-Destiny-2-EP13-13-FULLHD—gloox9nf3c1i4ek
https://gamma.app/public/-Love-Destiny-2-EP13-13-FULLHD—l5sevtbqhipbqng
https://gamma.app/public/-Destiny-2-EP13-13-THAI-DUB-1tzrhsjkyhvvci5
https://gamma.app/public/-A-Good-Day-to-Be-a-Dog-EP6-6-FULLHD—t7tla5py357v758
https://gamma.app/public/-A-Good-Day-to-Be-a-Dog-EP-6-6-FULLHD—qyw6g2yxbdixsx9
https://gamma.app/public/A-Good-Day-to-Be-a-Dog-EP6-6-THAI-DUB-hk0zliq5mdqrmmz
https://gamma.app/public/-EP8-8-FULLHD—re535emzwd4bw51
https://gamma.app/public/-EP8-8-FULLHD—8p5fik30zgqt58w
https://gamma.app/public/-Spice-and-Spell-EP1-1-FULLHD—e3wng3szv3y6qrd
https://gamma.app/public/-Spice-and-Spell-EP1-1-THAI-DUB-gl4ahak34za003w
https://gamma.app/public/-Spice-and-Spell-EP1-FULLHD—90sja2q4ivay3li
https://gamma.app/public/VIP-EP12-12-THAI-DUB-5oayzcinn2k36ja
https://gamma.app/public/-VIP-EP-12-12-FULLHD—gub2uklv7xczqeg
https://gamma.app/public/-VIP-EP12-FULLHD—dnfc2e3fcguyfab
https://gamma.app/public/-VIP-EP12-12-FULLHD—8pq0n9ti8m3urrs
https://gamma.app/public/-VIP-EP12-FULLHD—danrzzfviw76zfb
https://www.zola.com/wedding/loveseniorep2theseriesthai
https://pitbabeep1theseriessubthai.unicornplatform.page/
https://pitbabeep1theseriesthai.unicornplatform.page/
https://www.zola.com/wedding/loveseniorep2theseriessubthaihd
https://gamma.app/public/-EP2-2-FULLHD—gbb4ni7dvl1uc91
https://gamma.app/public/-EP2-FULLHD—nt550gs8s5qmwdw
https://gamma.app/public/-EP-2-2023-THAI-SUB-lpkuz2skibikage
https://gamma.app/public/Line-crossing-Maebjjiri-EP18-18-THAI-DUB-0ib5i86m5yh0xb8
https://gamma.app/public/-Line-crossing-Maebjjiri-EP18-FULLHD—2pho1uglytiyunz
https://gamma.app/public/-Ep-3-3-FULLHD—vaghvmwnfm345ce
https://gamma.app/public/-EP3-3-THAI-DUB-objrl6mub4nhiaa
https://www.forexagone.com/forum/questions-debutants/patayasa-89913#187362
https://followme.tribe.so/post/anarsaratay-65547c5f6e8def826984f598
https://forum.contentos.io/topic/459512/dalisaya
https://paste.feed-the-beast.com/view/5d6c9d5b
https://paste.mozilla.org/ZAbRipna
https://bitbin.it/HoREXyeJ/
https://glot.io/snippets/gqm1p0id7e
https://tempel.in/view/q5XqCZ
https://www.zola.com/wedding/my-dear-gangster-oppa-ep4-thai-series
https://www.zola.com/wedding/playboyy-the-series-ep1
https://www.zola.com/wedding/last-twilight-ep2-thai
https://www.zola.com/wedding/twins-the-series-ep3
https://www.zola.com/wedding/pit-babe-ep1-thai-series
https://www.zola.com/wedding/the-undertaker-thibaan
https://www.zola.com/wedding/coin-digger-ep3
https://series-thai-my-dear-gangster-oppa-ep4.unicornplatform.page/
https://thai-bl-playboyy-the-series-ep1.unicornplatform.page/
https://mydeargangsteroppa2710535.aasaan.app/product/ep_4_4_full_hd
https://www.krop.com/playboyyep1blseries/
https://www.krop.com/pitbabeep1thaibl/
https://gamma.app/public/-The-Undertaker-2023-HD—bvuj9xgrpr8vqfz
https://ideas.powerautomate.com/d365community/idea/3cbdcbdc-e082-ee11-a81c-6045bdb8bd06
https://ideas.powerautomate.com/d365community/idea/c8e7b40c-ec82-ee11-a81c-6045bd804ee3
https://ideas.powerautomate.com/d365community/idea/889e8e9e-f082-ee11-a81c-000d3a7b81bb
https://www.zola.com/wedding/my-dear-gangster-oppa-ep4
https://www.zola.com/wedding/playboyytheseriesep1
https://www.zola.com/wedding/bupphesanniwat2ep13
https://destiny2ep13.aasaan.app/
https://mydeargangsteroppa.aasaan.app/
https://bupphesanniwat2ep13-full-hd.unicornplatform.page/
https://love-destiny-2-ep13-series-hd-thai.unicornplatform.page/