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.reddit.com/r/freeSpiderman23hq/comments/15q48qi/watch_spiderman_across_the_spiderverse_at_home/
https://www.reddit.com/r/freeSpiderman23hq/
https://www.reddit.com/r/freeSpiderman23hq/comments/15q4d9i/how_to_watch_spiderman_across_the_spiderverse/
https://www.reddit.com/r/freeSpiderman23hq/comments/15q4ims/watch_spiderman_across_the_spiderverse_online/
https://www.reddit.com/r/freeSpiderman23hq/comments/15q4lha/how_to_watch_spiderman_across_the_spiderverse/
https://www.thehairpinlegcompany.fr/de/blogs/blog/first-post?comment=132070834354#comments
https://www.gallantoro.com/blogs/gallantoro/18815467-be-a-man-be-a-strong-man?comment=131162276073#comments
https://tug.mn/p/20/show/48737
https://houseofcocong.com/blogs/customer-testimonials/02-goodbye-dark-spots-post-inflammatory-hyperpigmentation-pih?comment=128767131807#comments
https://snippet.host/gujpzv
https://gist.github.com/jiyetac958/76944ada9b5c2924e17e12b832a5aea3
https://www.pastery.net/wngrnj/
https://paiza.io/projects/FaQLoznPyIdDqG1Op67Jsw?language=php
https://www.bankier.pl/forum/zapisz-wiadomosc
https://yamcode.com/zdfgdhygjhytyjh
https://rentry.co/9p9pp9
https://wikis.nyu.edu/display/facultysymposium2015/xcfghgfjhjj
https://pastelink.net/gumq3zmf
https://jsfiddle.net/y9w5z01v/1/
https://gist.github.com/jiyetac958/518458991da4942b2c201704f580d125
https://www.chrismendozaphotography.com/guestbook/
http://mamafatumas.org/contact/
https://www.lapiazzarestaurant.de/g%C3%A4stebuch/
https://www.niftygateway.com/megapolis-free-mega-bucks-generator-2023 https://www.niftygateway.com/megapolis-free-megabucks-hack-no-survey
https://www.niftygateway.com/megapolis-free-megabucks-no-verification https://www.niftygateway.com/megapolis-free-coins-generator-2023
https://www.niftygateway.com/megapolis-free-coins-hack-no-survey https://www.niftygateway.com/rules-of-survival-free-coins-generator-2023
https://www.niftygateway.com/rules-of-survival-free-coins-hack-2023 https://www.niftygateway.com/rules-of-survival-free-coins-no-verify
https://www.niftygateway.com/how-to-get-rules-of-survival-free-coins-2023 https://www.niftygateway.com/rules-of-survival-coins-generator-updated-2023
https://www.niftygateway.com/star-stable-free-star-coins-generator-2023 https://www.niftygateway.com/star-stable-free-star-coins-hack-no-survey
https://www.niftygateway.com/star-stable-free-star-coins-no-verify https://www.niftygateway.com/star-stable-free-jorvik-coins-generator-updated
https://www.niftygateway.com/starstablefreejorvikcoinshacknosurvey https://www.niftygateway.com/toon-blast-free-coins-generator-2023
https://www.niftygateway.com/toon-blast-free-coins-hack-no-survey https://www.niftygateway.com/toon-blast-free-lives-no-human-verify
https://www.niftygateway.com/toon-blast-free-lives-generator-2023 https://www.niftygateway.com/toon-blast-free-lives-hack-2023
https://www.niftygateway.com/top-war-battle-game-free-gems-generator-2023 https://www.niftygateway.com/top-war-battle-game-free-gems-no-survey
https://www.niftygateway.com/top-war-battle-game-free-gems-hack-2023 https://www.niftygateway.com/top-war-battle-game-free-gold-hack-no-survey
https://www.niftygateway.com/top-war-battle-game-free-gold-generator-2023 https://www.niftygateway.com/wwe-supercard-free-credits-generator-2023
https://www.niftygateway.com/wwe-supercard-free-credits-hack-2023 https://www.niftygateway.com/wwe-supercard-free-highscores-no-survey
https://www.niftygateway.com/wwe-supercard-free-highscores-hack-no-survey https://www.niftygateway.com/wwe-supercard-free-highscores-hack-2023
https://www.niftygateway.com/fifa-soccer-free-coins-generator-2023 https://www.niftygateway.com/fifa-soccer-free-coins-hack-no-survey
https://www.niftygateway.com/fifa-soccer-free-points-no-human-verify https://www.niftygateway.com/fifa-soccer-free-points-generator-2023
https://www.niftygateway.com/fifa-soccer-free-points-hack-2023 https://www.niftygateway.com/covet-fashion-free-cash-generator-2023
https://www.niftygateway.com/covet-fashion-free-cash-hack-no-survey https://www.niftygateway.com/covet-fashion-free-cash-no-survey
https://www.niftygateway.com/covet-fashion-free-diamonds-generator-2023 https://www.niftygateway.com/covet-fashion-free-diamonds-no-verify
https://www.niftygateway.com/fall-guys-free-kudos-generator-2023 https://www.niftygateway.com/fall-guys-free-kudos-hack-no-survey
https://www.niftygateway.com/how-to-get-fall-guys-free-kudos-2023 https://www.niftygateway.com/fall-guys-free-kudos-no-verification
https://www.niftygateway.com/fall-guys-kudos-generator-updated https://www.niftygateway.com/fortnite-free-vbucks-generator-2023
https://www.niftygateway.com/free-fortnite-vbucks-code-generator-2023 https://www.niftygateway.com/how-to-get-fortnite-free-vbucks-2023
https://www.niftygateway.com/fortnite-free-vbucks-no-verification https://www.niftygateway.com/fortnite-free-vbucks-hack-no-survey
https://www.niftygateway.com/harry-potter-puzzle-and-spells-free-gold-2023 https://www.niftygateway.com/harry-potter-puzzle-and-spells-free-gold-no-verify
https://www.niftygateway.com/harry-potter-puzzle-and-spells-free-gold-hack-2023 https://www.niftygateway.com/how-to-get-harry-potter-puzzle-and-spells-free-gold
https://www.niftygateway.com/harry-potter-puzzle-and-spells-gold-generator-updated https://www.niftygateway.com/minion-rush-free-tokens-generator-2023
https://www.niftygateway.com/minion-rush-free-tokens-hack-no-survey https://www.niftygateway.com/minion-rush-free-tokens-no-verification
https://www.niftygateway.com/minion-rush-free-coins-generator-2023 https://www.niftygateway.com/minion-rush-free-coins-no-human-verify
https://omul-paianjen-prin-lumea-paianjenului-online-subtitrat.statuspage.io/
https://urmariti-omul-paianjen-prin-lumea-paianjenului-online-subtitrat.statuspage.io/
https://transformers-ascensiunea-bestiilor-online-subtitrat.statuspage.io/
https://urmariti-transformers-ascensiunea-bestiilor-online-subtitrat.statuspage.io/
https://mica-sirena-film-online-subtitrat.statuspage.io/
https://mica-sirena-film-2023-online.statuspage.io/
https://sisu-film-online-subtitrat.statuspage.io/
https://sisu-film-2023-online-subtitrat.statuspage.io/
https://un-tata-de-cosmar-film-online-subtitrat.statuspage.io/
https://urmariti-un-tata-de-cosmar-online-subtitrat.statuspage.io/
https://sites.google.com/123-stream.com/sledujte-fast-x-2023-cely-film/halaman-muka
https://sites.google.com/123-stream.com/rychle-a-zbesile-10-cely-film/halaman-muka
https://sites.google.com/123-stream.com/rychle-a-zbesile-10-online-cz/halaman-muka
https://sites.google.com/123-stream.com/rychle-a-zbsile-10-2023-cely/halaman-muka
https://sites.google.com/123-stream.com/mission-impossible-odplata-cz/halaman-muka
https://sites.google.com/123-stream.com/missionimpossible2023-celyfilm/halaman-muka
https://baccalaureate23.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://brekingnewsinvestigasion.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://brekingnewsinvestigasion2.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://brekingnewsinvestigasion3.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://brekingnewsinvestigasion4.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://brekingnewsinvestigasion5.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://brekingnewsinvestigasion6.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://brekingnewsinvestigasion7.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://brekingnews-24.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://breking-news24.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://mez.ink/ardi30215
https://magic.ly/123-stream
https://taplink.cc/123stream
https://linksome.me/123-stream
https://heylink.me/123-stream/
https://linktr.ee/123stream?utm_source=linktree_profile_share<sid=eb91bc0e-6bb9-408c-a4a6-6ce19a855a83
https://linkr.bio/celyfilmcz
https://bio.link/yantoyanwu
https://solo.to/123-stream
https://backlinktool.io/p/nJL0mlTeIR1KsTShemUC.html
https://controlc.com/b83d7c9f
https://notes.io/qVB6j
https://omul-paianjen-prin-lumea-paianjenului-online-subtitrat.statuspage.io/
https://urmariti-omul-paianjen-prin-lumea-paianjenului-online-subtitrat.statuspage.io/
https://transformers-ascensiunea-bestiilor-online-subtitrat.statuspage.io/
https://urmariti-transformers-ascensiunea-bestiilor-online-subtitrat.statuspage.io/
https://mica-sirena-film-online-subtitrat.statuspage.io/
https://mica-sirena-film-2023-online.statuspage.io/
https://sisu-film-online-subtitrat.statuspage.io/
https://sisu-film-2023-online-subtitrat.statuspage.io/
https://un-tata-de-cosmar-film-online-subtitrat.statuspage.io/
https://urmariti-un-tata-de-cosmar-online-subtitrat.statuspage.io/
https://sites.google.com/123-stream.com/sledujte-fast-x-2023-cely-film/halaman-muka
https://sites.google.com/123-stream.com/rychle-a-zbesile-10-cely-film/halaman-muka
https://sites.google.com/123-stream.com/rychle-a-zbesile-10-online-cz/halaman-muka
https://sites.google.com/123-stream.com/rychle-a-zbsile-10-2023-cely/halaman-muka
https://sites.google.com/123-stream.com/mission-impossible-odplata-cz/halaman-muka
https://sites.google.com/123-stream.com/missionimpossible2023-celyfilm/halaman-muka
https://baccalaureate23.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://brekingnewsinvestigasion.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://brekingnewsinvestigasion2.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://brekingnewsinvestigasion3.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://brekingnewsinvestigasion4.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://brekingnewsinvestigasion5.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://brekingnewsinvestigasion6.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://brekingnewsinvestigasion7.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://brekingnews-24.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://breking-news24.blogspot.com/2023/05/inter-milan-vs-ac-milan-nerazzurri.html
https://mez.ink/ardi30215
https://magic.ly/123-stream
https://taplink.cc/123stream
https://linksome.me/123-stream
https://heylink.me/123-stream/
https://linktr.ee/123stream?utm_source=linktree_profile_share<sid=eb91bc0e-6bb9-408c-a4a6-6ce19a855a83
https://linkr.bio/celyfilmcz
https://bio.link/yantoyanwu
https://solo.to/123-stream
https://backlinktool.io/p/nJL0mlTeIR1KsTShemUC.html
https://controlc.com/b83d7c9f
https://notes.io/qVB6j
https://trailblazer.me/id/bleachbravesoulsorbsgeneratornoverificaion2023
https://trailblazer.me/id/bleachbravesoulsorbsgeneratorworkingupdated
https://trailblazer.me/id/bleachbravesoulsfreeorbsgeneratornosurvey
https://trailblazer.me/id/bleachbravesoulscoinsgeneratornosurvey2023
https://trailblazer.me/id/bleachbravesoulsfreecoinsworkinggenerator2023
https://trailblazer.me/id/legacyofdiscordfuriouswingspointsgeneratorworking2023
https://trailblazer.me/id/legacyofdiscordfreepointsgeneratornosurvey
https://trailblazer.me/id/legacyofdiscordfuriouswingspointsgeneratorworking
https://trailblazer.me/id/howtogetfreelegacyofdiscordpointsgeneratornoverify
https://trailblazer.me/id/getfreelegacyofdiscordpointsgeneratornoverify
https://trailblazer.me/id/warrobotsfreesilvergeneratornoverificaion2023
https://trailblazer.me/id/howtogetfreewarrobotssilvergeneratornosurvey
https://trailblazer.me/id/warrobotsfreegoldgeneratorupdated
https://trailblazer.me/id/warrobotsgetfreegoldgeneratorupdatedfullyworking
https://trailblazer.me/id/warrobots2023freegoldgeneratornoverification
https://trailblazer.me/id/warmachinesfreediamondsgeneratorupdated
https://trailblazer.me/id/freewarmachinesdiamondsgeneratorworkingnosurvey2023
https://trailblazer.me/id/warmachines2023freediamondsgeneratornoverification
https://trailblazer.me/id/howtogetfreewarmachinescoinsgenerator2023
https://trailblazer.me/id/warmachinesgetfreecoinsgeneratorupdated2023
https://trailblazer.me/id/summonerswarfreecrystalsgeneratorupdated
https://trailblazer.me/id/summonerswargetfreehonorgeneratorupdatednoverify2023
https://trailblazer.me/id/summonerswarfreepointsgeneratornosurvey
https://trailblazer.me/id/howtogetfreesummonerswarmanastonesgeneratornoverify
https://trailblazer.me/id/getfreesummonerswarcrystalsgeneratornoverify
https://trailblazer.me/id/tacticoolfreemoneykitgeneratorupdated
https://trailblazer.me/id/tacticool2023freemoneykitgeneratornoverification
https://trailblazer.me/id/tacticoolfreemoneykitgeneratorupdatedfullyworking2023
https://trailblazer.me/id/tacticoolfreemoneykitgenerator2023noverification
https://trailblazer.me/id/howtogetfreetacticoolmoneykitgenerator2023
https://trailblazer.me/id/howtogetfreerocketleaguecreditsgeneratornoverify
https://trailblazer.me/id/rocketleague2023freecreditsgeneratornoverification
https://trailblazer.me/id/rocketleaguefreecreditsgeneratorfullyworking2023
https://trailblazer.me/id/freerocketleaguecreditsgeneratorworking2023
https://trailblazer.me/id/rocketleaguefreecreditsgeneratornoverification
https://trailblazer.me/id/avakinlifefreegemsgeneratorupdated
https://trailblazer.me/id/howtogetfreeavakinlifegemsgeneratornosurvey
https://trailblazer.me/id/avakinlifefreegemsgeneratornosurvey2023
https://trailblazer.me/id/avakinlife2023freecoinsgeneratornoverification
https://trailblazer.me/id/getfreeavakinlifecoinsgeneratornoverify
https://trailblazer.me/id/golfclashfreegemsgeneratornosurvey2023
https://trailblazer.me/id/golfclashfreegemsgeneratorupdated
https://trailblazer.me/id/howtogetfreegolfclashgemsgenerator2023
https://trailblazer.me/id/golfclash2023freecoinsgeneratornoverification
https://trailblazer.me/id/golfclashgetfreecoinsgeneratorupdatednoverify2023
https://trailblazer.me/id/westlandsurvivalfreeenergygeneratorupdated2023
https://trailblazer.me/id/westlandsurvivalfreeenergygeneratornosurvey
https://trailblazer.me/id/howtogetfreewestlandsurvivalenergygeneratornoverify2023
https://trailblazer.me/id/freewestlandsurvivalcoinsgeneratorworkingnoverification
https://trailblazer.me/id/getfreewestlandsurvivalcoinsgeneratorwithoutverify
https://trailblazer.me/id/azarfreegemsgeneratorupdated
https://trailblazer.me/id/freeazargemsgeneratorworkingnoverify
https://trailblazer.me/id/howtogetfreeazargemsgeneratornoverify
https://trailblazer.me/id/azar2023freegemsgeneratornoverification
https://trailblazer.me/id/azargetfreegemsgeneratorupdatednoverify2023
https://justpaste.it/bxjct
https://bbs.vivo.com/in/thread/77239?t=1684352570297
https://bbs.vivo.com/in/thread/77245?t=1684352663681
https://bbs.vivo.com/in/thread/77249?t=1684352720545
https://bbs.vivo.com/in/thread/77257?t=1684352829913
https://bbs.vivo.com/in/thread/77264?t=1684352895747
https://bbs.vivo.com/in/thread/77272?t=1684352953756
https://bbs.vivo.com/in/thread/77281?t=1684353030002
https://bbs.vivo.com/in/thread/77289?t=1684353105702
https://bbs.vivo.com/in/thread/77332?t=1684353460945
https://bbs.vivo.com/in/thread/77338?t=1684353520223
https://bbs.vivo.com/in/thread/77343?t=1684353569495
https://bbs.vivo.com/in/thread/77349?t=1684353622194
https://bbs.vivo.com/in/thread/77352?t=1684353673123
https://bbs.vivo.com/in/thread/77354?t=1684353722541
https://bbs.vivo.com/in/thread/77357?t=1684353769715
https://bbs.vivo.com/in/thread/77361?t=1684353842707