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
购买真假护照（微信：Scottbowers44）购买驾驶执照，申请护照，购买真正的英国护照，在线购买新加坡护照，购买日本护照，购买澳大利亚护照，购买泰国护照，购买阿联酋护照，购买加拿大护照，购买越南护照， (WhatsApp : +49 1575 3756974) 购买马来西亚护照，出售假护照，在哪里在线购买美国护照，我如何获得护照（微信：Scottbowers44）购买香港护照的假扫描件，在线购买护照，快速从家里在线购买护照，我可以在线办理美国护照吗，购买护照需要多长时间，美国护照多少钱，如何获得护照，获得美国护照，在哪里可以获得我附近的护照，购买真正的生物特征护照，立即申请护照，购买外交护照，在中国购买美国护照，在线购买美国护照，（微信：Scottbowers44）在线购买芬兰护照，在线购买德国护照，购买新在线购买新西兰护照、在线购买爱尔兰护照、在线购买丹麦护照、在线购买葡萄牙护照、在线购买葡萄牙护照、在线购买卢森堡护照、在线购买土耳其护照、在线购买荷兰护照、在线购买挪威护照、在线购买波兰护照、在线购买希腊护照、在线购买匈牙利护照、在线购买西班牙护照、在线购买智利护照、在线购买克罗地亚护照、在线购买哥斯达黎加护照 (WhatsApp : +49 1575 3756974)
https://buyrealcurrency.com/product/加拿大居留许可/
https://buyrealcurrency.com/product/网上出售假美国护照/
https://buyrealcurrency.com/product/购买美国驾驶执照/
https://buyrealcurrency.com/product/购买正宗美国绿卡/
https://buyrealcurrency.com/product/网上出售假美国护照/
https://buyrealcurrency.com/product/购买中国护照/
https://buyrealcurrency.com/product/在线购买护照/
https://buyrealcurrency.com/product/购买正版韩国护照/
https://buyrealcurrency.com/product/如何购买正版美国护照-2026/
https://buyrealcurrency.com/product/在线购买护照/
https://buyrealcurrency.com/product/购买正版中国护照/
https://buyrealcurrency.com/product/购买真正的加拿大护照/
https://buyrealcurrency.com/product/购买英国原版护照/
https://buyrealcurrency.com/product/如何在家合法获取正版德国护照/
https://buyrealcurrency.com/product/购买中国护照/
https://buyrealcurrency.com/product/网上出售假美国护照/
https://globaltraveldocs.com/product/在线购买真假护照/
https://rushmynewpassport.com/product/购买加拿大居留许可/
https://buyrealcurrency.com/product/加拿大居留许可/
邮箱：authenticnotes5@gmail.com
微信：Scottbowers44
购买假人民币（微信：Scottbowers44） 购买假人民币, 购买假人民币（RMB)（WhatsApp：+49 1575 3756974） 购买假美元、购买假欧元、在线购买身份证、购买正版加拿大身份证 （微信：Scottbowers44）、购买真假护照、购买加拿大居留证、申请加拿大国籍、购买纪念版身份证， （微信：Scottbowers44）
https://rushmynewpassport.com/购买假人民币-rmb-购买假美元-澳元-加元-人民币-欧元-人/
购买假美元（USD）
购买假人民币（RMB）
购买假人民币（CNY）
购买假加元（CAD）
购买假澳元（AUD）
购买假英镑（GBP）
购买假欧元（EUR）
购买假香港元（HK）
在线购买护照（微信：Scottbowers44），购买美国驾照, 在线购买真伪护照，购买合法美国护照，购买中国护照（微信：Scottbowers44），购买加拿大护照，购买香港护照，购买台湾护照，购买外交护照
https://rushmynewpassport.com/购买正版美国驾照/
https://rushmynewpassport.com/product/购买加拿大居留许可-2/
https://rushmynewpassport.com/buy-drivers-license/
https://rushmynewpassport.com/buy-usa-drivers-license/
微信：Scottbowers44
在线购买护照（邮箱：authenticnotes5@gmail.com），购买合法美国护照，购买中国护照， (微信：Scottbowers44)，购买加拿大护照，购买马来西亚护照，购买香港护照，购买台湾护照，合法生物识别护照，购买美国护照，购买欧洲护照，购买澳大利亚护照，购买在政府数据库中注册的护照，购买加拿大居民卡（RP卡），获取美国公民身份和绿卡，在哪里可以办理护照？在线购买驾照，护照续签
更多信息：(WhatsApp : +49 1575 3756974)
邮箱：authenticnotes5@gmail.com
https://rushmynewpassport.com/
https://www.thaiticketmajor.com/10th-anniversary/chaophraya-express-boat-details.php?wid=500
https://www.thaiticketmajor.com/10th-anniversary/chaophraya-express-boat-details.php?wid=507
https://www.thaiticketmajor.com/10th-anniversary/chaophraya-express-boat-details.php?wid=508
https://www.thaiticketmajor.com/10th-anniversary/chaophraya-express-boat-details.php?wid=509
https://www.thaiticketmajor.com/10th-anniversary/chaophraya-express-boat-details.php?wid=510
https://www.thaiticketmajor.com/10th-anniversary/chaophraya-express-boat-details.php?wid=511
https://www.thaiticketmajor.com/10th-anniversary/chaophraya-express-boat-details.php?wid=512
https://www.thaiticketmajor.com/10th-anniversary/chaophraya-express-boat-details.php?wid=513
https://www.thaiticketmajor.com/10th-anniversary/chaophraya-express-boat-details.php?wid=514
https://www.thaiticketmajor.com/10th-anniversary/chaophraya-express-boat-details.php?wid=514
https://www.thaiticketmajor.com/10th-anniversary/chaophraya-express-boat-details.php?wid=515
https://www.thaiticketmajor.com/10th-anniversary/chaophraya-express-boat-details.php?wid=516
https://www.thaiticketmajor.com/10th-anniversary/chaophraya-express-boat-details.php?wid=517
https://www.thaiticketmajor.com/10th-anniversary/chaophraya-express-boat-details.php?wid=518
https://moxxisunderdome.com/m-royal-nemesis-ep-12
https://polishedman.com/-major
https://metafy.gg/posts/nieEOI8yoif
https://run72.raiselysite.com/major-ticket-thai
https://ummah365.com/major-ticket-thailand
https://www.camkids.org/majorthai-ticket
https://www.mndwalk.org.nz/thaiticket-major
https://reach.raiselysite.com/thai-ticket/
https://stackblitz.com/paul109adams/collections/honey-blonde-hair-easy-ways-to-achieve-a-natural-and-radiant-look https://profit.ly/user/paul109adams/blog/platinum-blonde-hair-dye-a-bold-and-timeless-hair-color-choice https://www.ibmmainframer.com/forums/article/strawberry-blonde-hair-color-a-soft-and-timeless-trend/ https://blackfridaydeals.freeforums.net/thread/269/light-brown-timeless-natural-choice https://stackblitz.com/paul109adams/collections/ash-blonde-hair-best-tips-for-color-care-and-maintenance
https://stackblitz.com/william4009smith/collections/70s-hairstyles-timeless-retro-looks-making-a-comeback https://stackblitz.com/william4009smith/collections/twist-hairstyles-top-protective-styles-for-every-hair-type
https://stackblitz.com/@william4009smith/collections/hair-styles-guide-simple-tips-to-choose-the-perfect-look
https://moviekorensub.mintlify.app/mandalorian-grogu-korean
https://moviekorensub.mintlify.app/mandalorian-grogu-4k
https://moviekorensub.mintlify.app/mandalorian-grogu-full-hd
https://moviekorensub.mintlify.app/colony-korean
https://moviekorensub.mintlify.app/colony-4k
https://moviekorensub.mintlify.app/colony-full-hd
https://moviekorensub.mintlify.app/masters-universe-kr
https://moviekorensub.mintlify.app/masters-universe-4k
https://moviekorensub.mintlify.app/masters-universe-full-hd
https://koreanmovie.mintlify.app/scary-movie-korean
https://koreanmovie.mintlify.app/scary-movie-kr
https://koreanmovie.mintlify.app/scary-movie-full-hd
https://koreanmovie.mintlify.app/backrooms-korean
https://koreanmovie.mintlify.app/backrooms-4k-uhd
https://koreanmovie.mintlify.app/backrooms-full-hd
https://koreanmovie.mintlify.app/Supergirl-korean
https://koreanmovie.mintlify.app/supergirl-4k
https://koreanmovie.mintlify.app/supergirlkoreansub