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/50957
https://foss.heptapod.net/mercurial/hgview/-/issues/50972
https://foss.heptapod.net/mercurial/hgview/-/issues/50995
https://foss.heptapod.net/mercurial/hgview/-/issues/51035
https://foss.heptapod.net/mercurial/hgview/-/issues/51084
https://foss.heptapod.net/mercurial/hgview/-/issues/51186
https://foss.heptapod.net/mercurial/hgview/-/issues/51210
https://foss.heptapod.net/mercurial/hgview/-/issues/51242
https://foss.heptapod.net/mercurial/hgview/-/issues/51271
https://foss.heptapod.net/mercurial/hgview/-/issues/51293
https://foss.heptapod.net/mercurial/hgview/-/issues/51472
https://foss.heptapod.net/mercurial/hgview/-/issues/51499
https://foss.heptapod.net/mercurial/hgview/-/issues/51516
https://foss.heptapod.net/mercurial/hgview/-/issues/51553
https://foss.heptapod.net/mercurial/hgview/-/issues/51565
https://foss.heptapod.net/mercurial/hgview/-/issues/51695
https://foss.heptapod.net/mercurial/hgview/-/issues/51708
https://foss.heptapod.net/mercurial/hgview/-/issues/51724
https://foss.heptapod.net/mercurial/hgview/-/issues/51745
https://foss.heptapod.net/mercurial/hgview/-/issues/51781
https://foss.heptapod.net/mercurial/hgview/-/issues/51983
https://foss.heptapod.net/mercurial/hgview/-/issues/52001
https://foss.heptapod.net/mercurial/hgview/-/issues/52021
https://foss.heptapod.net/mercurial/hgview/-/issues/52037
https://foss.heptapod.net/mercurial/hgview/-/issues/52049
https://foss.heptapod.net/mercurial/hgview/-/issues/52124
https://foss.heptapod.net/mercurial/hgview/-/issues/52136
https://foss.heptapod.net/mercurial/hgview/-/issues/52152
https://foss.heptapod.net/mercurial/hgview/-/issues/52165
https://foss.heptapod.net/mercurial/hgview/-/issues/52176
https://foss.heptapod.net/mercurial/hgview/-/issues/52710
https://foss.heptapod.net/mercurial/hgview/-/issues/52781
https://foss.heptapod.net/mercurial/hgview/-/issues/52805
https://foss.heptapod.net/mercurial/hgview/-/issues/52826
https://foss.heptapod.net/mercurial/hgview/-/issues/52852
https://foss.heptapod.net/mercurial/hgview/-/issues/52964
https://foss.heptapod.net/mercurial/hgview/-/issues/52980
https://foss.heptapod.net/mercurial/hgview/-/issues/53000
https://foss.heptapod.net/mercurial/hgview/-/issues/53065
https://foss.heptapod.net/mercurial/hgview/-/issues/53089
https://foss.heptapod.net/mercurial/hgview/-/issues/53288
https://foss.heptapod.net/mercurial/hgview/-/issues/53319
https://foss.heptapod.net/mercurial/hgview/-/issues/53353
https://foss.heptapod.net/mercurial/hgview/-/issues/53450
https://foss.heptapod.net/mercurial/hgview/-/issues/53470
https://foss.heptapod.net/mercurial/hgview/-/issues/53618
https://foss.heptapod.net/mercurial/hgview/-/issues/53653
https://foss.heptapod.net/mercurial/hgview/-/issues/53671
https://foss.heptapod.net/mercurial/hgview/-/issues/53712
https://foss.heptapod.net/mercurial/hgview/-/issues/53739
https://foss.heptapod.net/mercurial/hgview/-/issues/53968
https://foss.heptapod.net/mercurial/hgview/-/issues/54012
https://foss.heptapod.net/mercurial/hgview/-/issues/54026
https://foss.heptapod.net/mercurial/hgview/-/issues/54078
https://foss.heptapod.net/mercurial/hgview/-/issues/54164
https://foss.heptapod.net/mercurial/hgview/-/issues/54544
https://foss.heptapod.net/mercurial/hgview/-/issues/54563
https://foss.heptapod.net/mercurial/hgview/-/issues/54581
https://foss.heptapod.net/mercurial/hgview/-/issues/54638
https://foss.heptapod.net/mercurial/hgview/-/issues/54705
https://www.pastery.net/fehubq/
https://notes.io/qF1R9
https://rextester.com/QXFI64304
https://pasteio.com/xLKWpnXqFd3x
https://pastelink.net/tz1sp4jn
https://paiza.io/projects/fgYxXg2PaYt1AFe1pc3nfA
https://ide.geeksforgeeks.org/online-php-compiler/52a231f2-8657-4a6f-8b07-2f318ebf180b
https://paste.firnsy.com/paste/msEJHnWAemw
https://paste.enginehub.org/YKJCBAbIZ
https://jsfiddle.net/gvwxm152/
https://paste.ee/p/cvaee
https://yamcode.com/blogs-4073
https://500px.com/photo/1091261775/哥吉拉與金剛：新帝國2024完整版1080p.hd.-高清电影-by-哥吉拉與金剛：新帝國-完整版在线-免费ℍ𝔻𝟏𝟎𝟖𝟎-線上看-2024-完整版
https://500px.com/photo/1091262151/哥斯拉大战金刚2：帝国崛起完整版【2024】-by-kakarfrf-glowarena
https://500px.com/photo/1091262366/哥吉拉與金剛：新帝國-完整版在线免费ℍ𝔻𝟏𝟎𝟖𝟎-線上看-by-kakarfrf-glowarena
https://500px.com/photo/1091262653/【猩球崛起：王國誕生】線上看-2023-完整版-hd-by-wdrechsler-mediapromail
https://500px.com/photo/1091263113/猩球崛起：新世界-2024-完整版小鴨hd.bluray-by-kristinka81997-cumfoto
https://500px.com/photo/1091263358/【猩球崛起：王國誕生】線上看-2023-完整版-hd-by-darkbjiood91-dealyaari
https://500px.com/photo/1091263600/猩球崛起：新世界-2024-完整版小鴨hd.bluray-by-qwerqwer80-senderoequities
https://eilqqu4059.expandcart.com/index.php?route=product/product&product_id=373
https://eilqqu4059.expandcart.com/index.php?route=product/product&product_id=374
https://eilqqu4059.expandcart.com/index.php?route=product/product&product_id=375
https://vmlusn1974.expandcart.com/index.php?route=product/product&product_id=373
https://bento.me/pelisplus-ver-pelicula-2024online
https://bento.me/godzilla-y-kong-el-nuevo-imperio-pelicula-en-hd
https://bento.me/aarikikttyrjostrecom
https://bento.me/maoriremaildcom
https://bento.me/junechapman85yufmailcom
https://bento.me/aikaterimesucsarvarcom
https://bento.me/alwaysready1gmailwecom
https://bento.me/qazmicinemailcom
https://bento.me/jerzeeelatinpapiszacharycom
https://bento.me/golovaizmohaotpkucom
https://bento.me/fabarnouxbtcmodcom
https://bento.me/ksotrihinamuahetbienhoacom
https://bento.me/nonbeargiftcodelienquancom
https://bento.me/rockitmaasanyavacationscom
https://nets-flix.xyz
https://feedspace.io/v/6RXrqYu
https://feedspace.io/v/98C93LM
https://feedspace.io/v/oKwpApa
https://page.famewall.io/teeyodfullstorythai
https://opnform.com/forms/2024-tee-yod-full-hd-szgliu
https://opnform.com/forms/2024-hd-thaisub-5wl9gi
https://opnform.com/forms/4-2024-1080p-hd-3udmic
https://queenoftearsep14.formaloo.co/5ojzjy
https://queenoftearsep14thai.notice.site/
https://github.com/queenoftearsep14koreanseries
https://ckedpq8460.expandcart.com/index.php?route=product/product&product_id=373
https://nangbb8681.expandcart.com/index.php?route=product/product&product_id=373
https://jmprlo4125.expandcart.com/index.php?route=product/product&product_id=373
https://jmprlo4125.expandcart.com/index.php?route=product/product&product_id=374
https://jmprlo4125.expandcart.com/index.php?route=product/product&product_id=375
https://wtqnxb1597.expandcart.com/index.php?route=product/product&product_id=373
https://wtqnxb1597.expandcart.com/index.php?route=product/product&product_id=374
https://wtqnxb1597.expandcart.com/index.php?route=product/product&product_id=375
https://mkglgl6422.expandcart.com/index.php?route=product/product&product_id=373
https://mkglgl6422.expandcart.com/index.php?route=product/product&product_id=374
https://mkglgl6422.expandcart.com/index.php?route=product/product&product_id=375
https://bento.me/boydgazeleyphanmembanhang24hcom
https://bento.me/masimpaszacharycom
https://bento.me/safimboranoracom
https://bento.me/20241080phd
https://bento.me/mraven33danggiacompanycom
https://bento.me/klmargootpkucom
https://bento.me/avasu23profilelockedcom
https://bento.me/chirkovatvbtcmodcom
https://bento.me/uloxprofilelockedcom
https://bento.me/amygirl1lechatiaocom
https://bento.me/kazuk5profilelockedcom
https://bento.me/smoger1gmailodcom
https://watch-complete-version-1-nbjwrv8.gamma.site/
https://watch-complete-version-1-nbjwrv8.gamma.site/
https://2023-hd-eykk2m8.gamma.site/
https://2024-hd-s1rlf4r.gamma.site/
https://stuntplayermoviehd1080p-nga83ca.gamma.site/
https://2024-1080p4k-d64cq30.gamma.site/
https://pastelink.net/7feoje5k
https://pastelink.net/osw4wrw5
https://pastelink.net/u2iqvo5s
https://pastelink.net/zmlnirh9
https://pastelink.net/izitu1zr
https://planetoftheapes-akdy9wl.gamma.site/
https://2023-hd-4l9sq92.gamma.site/
https://baskadia.com/post/6ykvw
https://baskadia.com/post/6yl2e
https://baskadia.com/post/6yl3o
https://baskadia.com/post/6ymib
https://baskadia.com/post/6ymlr
https://ezuwjd7942.expandcart.com/index.php?route=product/product&product_id=373
https://hcsnhc5042.expandcart.com/index.php?route=product/product&product_id=373
https://hcsnhc5042.expandcart.com/index.php?route=product/product&product_id=374
https://hcsnhc5042.expandcart.com/index.php?route=product/product&product_id=375
https://nets-flix.xyz
https://www.feedspace.io/v/i06Z6Pl
https://www.feedspace.io/v/yMQCU5C
https://www.feedspace.io/v/ziGjVt6
https://www.feedspace.io/v/gmRNNCY
https://www.feedspace.io/v/AOyIctM
https://www.feedspace.io/v/DjY2zBq
https://www.feedspace.io/v/Ord6cFj
https://www.feedspace.io/v/t9XIiNZ
https://www.feedspace.io/v/z7o4bxj
https://www.feedspace.io/v/joWlH5p
https://medium.com/yurigheboy25/indexthaideuiah-aacc4484adce https://www.forexagone.com/forum/questions-debutants/indexthaideuiah-113802#211462 https://matters.town/harrykurnia449/581173-indexthaideuiah-bafybeig2jp35xfjdrv4oo5ozgdfkaddne6l4pkzhzbyzq3fyqh4tiqbe2a
https://forum.mush.com.br/topic/211580/indexthaideuiah
https://forum.instube.com/d/90010-indexthaideuiah
https://plaza.rakuten.co.jp/harrykur05/diary/202404210000/
https://herbalmeds-forum.biolife.com.my/d/49800-indexthaideuiah
https://www.bankier.pl/forum/temat_indexthaideuiah,65974967.html
https://taylorhicks.ning.com/forum/topics/indexthaideuiah
https://satitmattayom.nrru.ac.th/?dwqa-question=indexthaideuiah
https://rift.curseforge.com/paste/7440e0b7
https://www.kooapp.com/koo/guest_OUCF40/055b3c33-43c5-4329-b797-d2f7011d8367
https://diendannhansu.com/threads/indexthaideuiah.414772/
https://werkzeug-forum.net/wbb/thread/19714-indexthaideuiah/
https://demo.evolutionscript.com/forum/topic/1778-indexthaideuiah
https://forum.tieudattai.org/threads/indexthaideuiah.25035/
https://wandering.flarum.cloud/d/56718-indexthaideuiah
http://www.shadowville.com/board/general-discussions/indexthaideuiah-2024#p604876
https://pastecanyon.com/7595a9fviu
https://tempel.in/view/MeqMOF
https://justpaste.it/fiz20
https://ideone.com/j38oAc
https://paiza.io/projects/WsZcExaOw_NVPdMjiDoSvw
https://pastelink.net/pc9yiwt0
https://onlinetextsharing.com/indexthaideuiah
https://friendpaste.com/11BHNuYAuGy7adQakF9Hpu
https://binshare.net/5mO3e4UtfamMwsVYevOU
https://bitbin.it/MAG88Bdj/
https://snippet.host/dxftmk
https://paste.mozilla.org/E5yYY0pX
https://feedspace.io/v/JBj1zHg
https://feedspace.io/v/Z51zuWp
https://feedspace.io/v/HFdiO1W