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.fondationetclimat.org/group/mysite-200-group/discussion/161d4e0d-b682-4fcb-88eb-1e5e67d90bad
https://www.fondationetclimat.org/group/mysite-200-group/discussion/e023df3a-3927-45d2-bcd4-f21c6a707676
https://www.fondationetclimat.org/group/mysite-200-group/discussion/0fd9b4e5-565e-42bf-b631-b0cb4475f3de
https://www.fondationetclimat.org/group/mysite-200-group/discussion/08121be8-f262-4a50-98f2-2df189326542
https://www.fondationetclimat.org/group/mysite-200-group/discussion/1c504f4f-4153-4211-94e4-1011d627cfed
https://foss.heptapod.net/mercurial/hgview/-/issues/25531
https://foss.heptapod.net/mercurial/hgview/-/issues/25536
https://foss.heptapod.net/mercurial/hgview/-/issues/25542
https://foss.heptapod.net/mercurial/hgview/-/issues/25548
https://foss.heptapod.net/mercurial/hgview/-/issues/25555
https://foss.heptapod.net/mercurial/hgview/-/issues/25575
https://foss.heptapod.net/mercurial/hgview/-/issues/25578
https://foss.heptapod.net/mercurial/hgview/-/issues/25584
https://foss.heptapod.net/mercurial/hgview/-/issues/25591
https://foss.heptapod.net/mercurial/hgview/-/issues/25600
https://foss.heptapod.net/mercurial/hgview/-/issues/25638
https://foss.heptapod.net/mercurial/hgview/-/issues/25646
https://foss.heptapod.net/mercurial/hgview/-/issues/25662
https://foss.heptapod.net/mercurial/hgview/-/issues/25671
https://foss.heptapod.net/mercurial/hgview/-/issues/25719
https://foss.heptapod.net/mercurial/hgview/-/issues/25746
https://foss.heptapod.net/mercurial/hgview/-/issues/25753
https://foss.heptapod.net/mercurial/hgview/-/issues/25756
https://foss.heptapod.net/mercurial/hgview/-/issues/25759
https://foss.heptapod.net/mercurial/hgview/-/issues/25762
https://codeberg.org/filmactual/filmax/issues/164#issue-359257
https://codeberg.org/filmactual/filmax/issues/165#issue-359264
https://codeberg.org/filmactual/filmax/issues/166#issue-359267
https://codeberg.org/filmactual/filmax/issues/167#issue-359272
https://codeberg.org/filmactual/filmax/issues/168#issue-359275
https://codeberg.org/filmactual/filmax/issues/169#issue-359291
https://codeberg.org/filmactual/filmax/issues/170#issue-359293
https://codeberg.org/filmactual/filmax/issues/171#issue-359294
https://codeberg.org/filmactual/filmax/issues/172#issue-359300
https://codeberg.org/filmactual/filmax/issues/173#issue-359302
https://www.pastery.net/swrqjq/
https://notes.io/qFrhD
https://rextester.com/UGEZW84139
https://pasteio.com/xEij0yequFFy
https://pastelink.net/m49seamx
https://paiza.io/projects/KsvTG9U-BeczYmOIf0QkVw
https://ide.geeksforgeeks.org/online-c-compiler/8f01f1c3-4d52-405a-9069-fcda591b8640
https://paste.firnsy.com/paste/Umq7r1UkCaf
https://paste.enginehub.org/W_4tU6Nf_
https://jsfiddle.net/rszLgb54/
https://paste.ee/p/vwMcM
https://yamcode.com/freed-4734
When your Bitcoin unexpectedly vanishes into the digital ether, it can be a disheartening experience. Fortunately, the Brunoe Quick Hack is designed to be your reliable partner in recovering your lost cryptocurrency. Created by blockchain security experts through years of dedicated research and innovation, this powerful tool uses advanced cryptography and machine learning to search the blockchain for your missing funds meticulously. Its user-friendly interface and fast processing make it accessible to everyone, including those new to cryptocurrency. Whether you’ve accidentally sent your Bitcoin to the wrong wallet, been the victim of a hack, or can’t find your private keys, the Brunoe Quick Hack is ready to assist you in regaining your financial stability. Stay hopeful; this exceptional tool will help you reclaim what you’ve lost. For more information, call: Whtas-App: + 1705/ 7842 /635
Gmail: BrunoequickhackATgmail.com
When your Bitcoin unexpectedly vanishes into the digital ether, it can be a disheartening experience. Fortunately, the Brunoe Quick Hack is designed to be your reliable partner in recovering your lost cryptocurrency. Created by blockchain security experts through years of dedicated research and innovation, this powerful tool uses advanced cryptography and machine learning to search the blockchain for your missing funds meticulously. Its user-friendly interface and fast processing make it accessible to everyone, including those new to cryptocurrency. Whether you’ve accidentally sent your Bitcoin to the wrong wallet, been the victim of a hack, or can’t find your private keys, the Brunoe Quick Hack is ready to assist you in regaining your financial stability. Stay hopeful; this exceptional tool will help you reclaim what you’ve lost. For more information, call: Whtas-App: + 1705/ 7842 /635
Gmail: BrunoequickhackATgmail.com
https://www.instagram.com/p/DZmuBOJgL9G/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
https://www.instagram.com/p/DZmuTAEgHG-/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
https://www.instagram.com/p/DZmulb4APOE/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
https://www.instagram.com/p/DZmu2MEjfJa/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
https://www.instagram.com/p/DZmvfHfDeu6/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
https://www.instagram.com/p/DZmvst9jaiG/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
https://www.instagram.com/p/DZmv-nCDWMR/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
https://www.molecularcloud.org/p/trusted-2026-oracle-1z0-771-questions-for-exam-success
https://www.molecularcloud.org/p/pro-level-2026-servicenow-cis-rci-questions-for-smart-exam-preparation
https://www.molecularcloud.org/p/genuine-2026-edition-apple-dep-2025-questions-for-quick-results
https://www.molecularcloud.org/p/100-authentic-forescout-fscp-questions-for-exam-success
https://www.molecularcloud.org/p/high-trusted-2026-google-professional-cloud-network-engineer-questions-for-quick-learning
https://www.molecularcloud.org/p/new-2026-edition-palo-alto-networks-pse-strata-pro-24-questions-for-exam-success
https://www.molecularcloud.org/p/top-choice-2026-the-open-group-ogba-101-questions-for-exam-achievement
https://www.molecularcloud.org/p/trusted-source-2026-pecb-iso-22301-lead-auditor-questions-for-exam-excellence
https://www.molecularcloud.org/p/premium-2026-edition-vmware-2v0-31.24-questions-for-instant-results
https://www.molecularcloud.org/p/expert-verified-adobe-ad0-e903-questions-for-exam-mastery
https://www.molecularcloud.org/p/reliable-2026-version-ibm-c1000-162-questions-for-quick-achievement
https://www.molecularcloud.org/p/trusted-2026-bci-cbci-exam-questions-for-easy-learning
https://www.molecularcloud.org/p/complete-2026-f5-networks-f5cab4-question-set-for-exam-readiness
https://www.molecularcloud.org/p/updated-2026-giac-gslc-questions-for-smarter-study
https://www.molecularcloud.org/p/best-2026-gaqm-iso27-13-001-questions-for-fast-exam-preparation
https://www.molecularcloud.org/p/authentic-2026-salesforce-ai-associate-questions-for-better-results
https://www.molecularcloud.org/p/latest-2026-cips-l5m1-questions-for-effective-learning
https://www.molecularcloud.org/p/premium-study-2026-huawei-h20-923_v1.0-questions-for-quick-mastery
https://www.molecularcloud.org/p/trusted-exam-preparation-pecb-lead-cybersecurity-manager-questions-for-2026-success
https://www.molecularcloud.org/p/easy-preparation-2026-oracle-1z0-1104-25-questions-for-students-success
https://www.skool.com/pass4success-4010/trusted-2026-edition-adobe-ad0-e330-questions-for-smart-results
https://www.skool.com/pass4success-4010/trusted-exam-resource-apm-pmq-questions-for-2026
https://www.skool.com/pass4success-4010/achieve-more-with-structured-preparation-salesforce-b2b-solution-architect-questions-for-better-learning
https://www.skool.com/pass4success-4010/your-path-to-certification-success-exin-citm-questions-for-better-preparation
https://www.skool.com/pass4success-4010/trusted-exam-resource-genesys-gcp-gc-adm-questions-for-2026-exam-preparation
https://www.skool.com/pass4success-4010/advanced-learning-2026-huawei-h12-821v10-questions-for-exam-mastery
https://www.skool.com/pass4success-4010/authentic-study-resource-juniper-jn0-224-exam-questions-for-preparation
https://www.skool.com/pass4success-4010/modern-2026-omg-oceb2-fund100-questions-for-efficient-study
https://www.skool.com/pass4success-4010/complete-learning-cyberark-pam-sen-questions-for-better-scores
https://www.skool.com/pass4success-4010/best-practice-scaled-agile-safe-apm-questions-for-exam-excellence
https://www.skool.com/pass4success-4010/easy-preparation-2026-workday-pro-integrations-exam-questions-for-students
https://www.skool.com/pass4success-4010/trusted-verified-oracle-1z0-084-questions-for-smart-success
https://www.skool.com/pass4success-4010/latest-updated-2026-oracle-1z0-1145-1-questions-for-smart-exam-preparation
https://www.skool.com/pass4success-4010/new-release-2026-oracle-1z0-811-questions-for-better-certification-readiness
https://www.skool.com/pass4success-4010/top-updated-2026-adobe-ad0-e126-questions-for-exam-success
https://www.skool.com/pass4success-4010/latest-2026-dell-emc-d-mss-ds-23-questions-with-updated-learning-resources
https://www.skool.com/pass4success-4010/newly-updated-fortinet-fcpfwbad-74-questions-for-effective-exam-preparation-2026
https://www.skool.com/pass4success-4010/top-rated-2026-huawei-h19-110v20-questions-for-professional-certification-goals
https://www.skool.com/pass4success-4010/latest-exam-preparation-guide-with-updated-2026-the-open-group-oga-031-questions
https://www.skool.com/pass4success-4010/new-release-sdi-sd0-302-questions-for-fast-and-focused-learning-in-2026
https://www.skool.com/pass4success-4010/updated-2026-nfpa-cfps-questions-for-certification-exam-success
https://www.instagram.com/p/DZmuBOJgL9G/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
https://www.instagram.com/p/DZmuTAEgHG-/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
https://www.instagram.com/p/DZmulb4APOE/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
https://www.instagram.com/p/DZmu2MEjfJa/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
https://www.instagram.com/p/DZmvfHfDeu6/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
https://www.instagram.com/p/DZmvst9jaiG/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
https://www.instagram.com/p/DZmv-nCDWMR/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
https://www.molecularcloud.org/p/cphrm-exam-practice-questions-trending-exam-prep-2026
https://www.molecularcloud.org/p/top-trending-prep-ged-mathematical-reasoning-practice-questions-2026
https://www.molecularcloud.org/p/new-update-wgu-accounting-for-decision-makers-practice-questions-2026
https://www.molecularcloud.org/p/highest-trending-standard-ap-222-practice-questions-2026
https://www.molecularcloud.org/p/real-valid-salesforce-ap-222-practice-questions
https://www.molecularcloud.org/p/trusted-wgu-data-driven-decision-making-practice-questions
https://www.molecularcloud.org/p/top-revised-wgu-financial-management-practice-questions
https://www.molecularcloud.org/p/global-economics-for-managers-practice-questions-latest-real-exam-prep-2026
https://www.molecularcloud.org/p/reliable-introduction-to-cryptography-practice-questions-2026
https://www.molecularcloud.org/p/premium-trending-operations-management-practice-questions-2026
https://www.molecularcloud.org/p/100-viral-success-organizational-behavior-practice-questions-2026
https://www.molecularcloud.org/p/no-1-versa-networks-vnx301-practice-questions-2026