Top 20 Bodyweight WODs for CrossFit

by WOD Fever

Top 20 Bodyweight WODs for CrossFit

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

L Pull-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.  

 

WOD Fever

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.  

Liquid error (sections/article-template line 48): Could not find asset snippets/relatedblogs.liquid

4789 comments

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

    blogsw

  • https://www.zola.com/wedding/my-dear-gangster-oppa-ep5-thai
    https://www.zola.com/wedding/playboyy-the-series-ep2
    https://www.zola.com/wedding/love-senior-ep3
    https://www.zola.com/wedding/vip-ep14-thai
    https://gamma.app/public/-EP5-FULLHD—9394ajbvz5wcq3a
    https://gamma.app/public/-EP2-FULLHD—hf9unu0za4qtpi0
    https://gamma.app/public/-EP3-FULLHD—w29jlthff2kf2vx
    https://gamma.app/public/-VIP-EP13-HD—71t25oc7p9fikfs
    https://simplified.com/docs/p/vip-ep14-thai-2e1c6f44-8829-4f97-875b-9f93be4b7ca3
    https://simplified.com/docs/p/ep16-16-fullhd-bbab96d6-8836-410b-89ca-9a6cda0bad3b
    https://thai-bl-playboyy-the-series-ep2.unicornplatform.page/
    https://www.scoop.it/topic/ep-3-full-hd
    https://www.scoop.it/topic/vip-ep-13-hd

    czwe

  • https://groups.google.com/g/comp.text.tex/c/7zQkpjgbjt4
    https://groups.google.com/g/comp.text.tex/c/gvSBGkcr5s4
    https://groups.google.com/g/comp.text.tex/c/t-FuoPzL38A
    https://groups.google.com/g/comp.text.tex/c/8vVFBNY8x_E
    https://groups.google.com/g/comp.text.tex/c/jIc7K-znFbU
    https://groups.google.com/g/comp.os.vms/c/cxgt-LsJp1I
    https://groups.google.com/g/comp.os.vms/c/Uk5TluvixtY
    https://groups.google.com/g/comp.os.vms/c/2tRB_33Gr7o
    https://groups.google.com/g/comp.os.vms/c/qxkVe40jaT8
    https://groups.google.com/g/comp.os.vms/c/VdLq8YRL8gU
    https://groups.google.com/g/comp.os.vms/c/nw1gTEO0N8U
    https://groups.google.com/g/comp.os.vms/c/cCpb9EpJe0
    https://groups.google.com/g/comp.os.vms/c/dwTDrpRKV78
    https://groups.google.com/g/comp.os.vms/c/2_F14bCEJ-E
    https://groups.google.com/g/comp.os.vms/c/KKPEg-ELlFk
    https://groups.google.com/g/alt.video.dvd.software/c/CTfyFuLVPow
    https://groups.google.com/g/alt.video.dvd.software/c/75HxxItPVMY
    https://groups.google.com/g/alt.video.dvd.software/c/p-9nWRFmsd8
    https://groups.google.com/g/alt.video.dvd.software/c/X5fg0K53GUM
    https://groups.google.com/g/alt.video.dvd.software/c/9OGNKMcJ9FU
    https://groups.google.com/g/comp.cad.cadence/c/9mv3tatcld0
    https://groups.google.com/g/comp.cad.cadence/c/4mjSXPcBY2w
    https://groups.google.com/g/comp.cad.cadence/c/QVhShNIAheo
    https://groups.google.com/g/comp.cad.cadence/c/rnFu4Th2Xc0
    https://groups.google.com/g/comp.cad.cadence/c/ZOJv_HT18LM
    https://groups.google.com/g/mozilla.dev.platform/c/g    LAfR443iU
    https://groups.google.com/g/mozilla.dev.platform/c/9ambyTyTbsw
    https://groups.google.com/g/mozilla.dev.platform/c/E6kAwtGHIUo
    https://groups.google.com/g/mozilla.dev.platform/c/VV4V0YykFuY
    https://groups.google.com/g/mozilla.dev.platform/c/LkPFh5WrREg

    rasdi

  • https://groups.google.com/g/comp.text.tex/c/2A5LBckja3Y/m/JFHP6VUpAQAJ
    https://groups.google.com/g/comp.text.tex/c/WrtHwwom0bQ/m/97g1JE0pAQAJ
    https://groups.google.com/g/comp.text.tex/c/ZZUJE-1Wjis/m/5xD07ispAQAJ
    https://groups.google.com/g/comp.text.tex/c/gzSvq42mJbI/m/psLKzLUoAQAJ
    https://groups.google.com/g/comp.text.tex/c/NNEML6ukKCQ/m/7uy7FTMoAQAJ
    https://groups.google.com/g/alt.video.dvd.software/c/MZFFHdboiU0
    https://groups.google.com/g/alt.video.dvd.software/c/BzjYzsIaa48
    https://groups.google.com/g/alt.video.dvd.software/c/3SfOeb8QHhk
    https://groups.google.com/g/alt.video.dvd.software/c/XxD-un7TiV0
    https://groups.google.com/g/alt.video.dvd.software/c/gUWSj3F426o
    https://groups.google.com/g/alt.video.dvd.software/c/2mL6dCXkz3A
    https://groups.google.com/g/alt.video.dvd.software/c/5l5JM9RDvxM
    https://groups.google.com/g/alt.video.dvd.software/c/DVysuCvwNDw
    https://groups.google.com/g/alt.video.dvd.software/c/7ZIMIgcimjg
    https://groups.google.com/g/alt.video.dvd.software/c/h8TOC_XjvKI
    https://groups.google.com/g/alt.video.dvd.software/c/t2eW4ric6eo
    https://groups.google.com/g/alt.video.dvd.software/c/lS4-LURct6s
    https://groups.google.com/g/alt.video.dvd.software/c/Bd7BLJsBzAk
    https://groups.google.com/g/comp.os.vms/c/6z0R7Z0DLQE
    https://groups.google.com/g/comp.os.vms/c/zOUPRVEH_p0

    faisngopi

  • https://love-destiny-ep-16.hyvorblogs.io/
    https://love-destiny-ep-16.hyvorblogs.io/destiny-ep-16
    https://app.vintcer.com/free/ydestinyep16/love_destiny_2_ep_16
    https://www.scoop.it/topic/ep-15-full-hd
    https://www.scoop.it/topic/ep-16-16-thai
    https://gamma.app/public/-EP16-16-FULLHD—pp1xxsxbjkn4wjp
    https://gamma.app/public/-2-EP16-2023-FULLHD—5on5qvpl3h85uwl
    https://simplified.com/docs/p/ep9-fullhd-10b9aac1-823c-4911-9f67-e61dcfaa1ce6
    https://simplified.com/docs/p/ep15-341e23c2-a531-47b6-a47f-97e24d2ab431
    https://www.zola.com/wedding/love-senior-ep3-thai-series

    a1

  • https://www.deviantart.com/isabelacoomel/commission/2-The-Marvels-2023-1658490
    https://www.deviantart.com/isabelacoomel/commission/2-The-Marvels-2023-1080pHD-1658489
    https://www.taskade.com/p/hd-01HFRKD1KHK53NZVT5C5ZE3381
    https://groups.google.com/g/alt.video.dvd.software/c/wvBRYQVpiNw
    https://groups.google.com/g/comp.os.vms/c/b5zPzaZ0_pE
    https://groups.google.com/g/comp.cad.cadence/c/CND0JCWc4-k
    https://groups.google.com/g/comp.text.tex/c/pvsm2MsBaCo
    https://groups.google.com/g/alt.video.dvd.software/c/H6tRgG_JysI
    https://groups.google.com/g/alt.video.dvd.software/c/QHy1jyVzWTw
    https://groups.google.com/g/alt.video.dvd.software/c/lPnTre7vFsY
    https://groups.google.com/g/comp.os.vms/c/etWiAo7W7hA
    https://groups.google.com/g/comp.os.vms/c/rkq_7MuWFKg
    https://groups.google.com/g/comp.protocols.time.ntp/c/E9e9TXDxyzk
    https://groups.google.com/g/comp.protocols.time.ntp/c/fpWR_yPVS7M
    https://groups.google.com/g/comp.protocols.time.ntp/c/u93M5YVGM80
    https://groups.google.com/g/comp.cad.cadence/c/q4xPKoI1uTw
    https://groups.google.com/g/comp.protocols.time.ntp/c/-Q1_kJ9-hu8
    https://groups.google.com/g/tv-moviesxb/c/eHBPr6uMdhU
    https://groups.google.com/g/tv-moviesxb/c/D4eUuPv0Lao
    https://groups.google.com/g/tv-moviesxb/c/kutjWN0K59s
    https://groups.google.com/g/alt.video.dvd.software/c/pw6FSmHaIeM
    https://groups.google.com/g/comp.cad.cadence/c/OD_T3NLk_hE
    https://groups.google.com/g/comp.protocols.time.ntp/c/VEIMLY0HJfc
    https://groups.google.com/g/comp.text.tex/c/WtxceTAYJ0
    https://groups.google.com/g/tv-moviesxb/c/W99lfc4V5tE
    https://groups.google.com/g/comp.text.tex/c/9    B7FRz6GlM
    https://groups.google.com/g/tv-moviesxb/c/rvgTHIgAFlw
    https://groups.google.com/g/tv-moviesxb/c/h70grjv4nXU
    https://groups.google.com/g/tv-moviesxb/c/hWZ80FDXkNI
    https://groups.google.com/g/tv-moviesxb/c/9jTLlUkQ40A
    https://groups.google.com/g/tv-moviesxb/c/R6H0RoSfqJQ
    https://groups.google.com/g/comp.text.tex/c/43JVv5IQFOo
    https://groups.google.com/g/comp.text.tex/c/AJwuPEl8voI
    https://groups.google.com/g/comp.os.vms/c/tPEDyXNTG5Y
    https://hix.ai/d/clp3xceve05hjopt9fg9g8ge2
    https://hix.ai/d/clp3xe8t302s5n5e6b9p98khs
    https://hix.ai/d/clp58ga8m03cpoch5nysnhodh
    https://hix.ai/d/clp58hfcr03d3och5vz8yw8gj
    https://hix.ai/d/clp58isw903aroch4aqt9b9sv
    https://hix.ai/d/clp58jrgb03atoch4vtvq5qzv
    https://hix.ai/d/clp58rf08006dn5nzibv8v26w
    https://gamma.app/public/WATCH-The-Hunger-Games-The-Ballad-of-Songbirds-Snakes-FullMovie-F-5fruii90hfx2voz
    https://gamma.app/public/DOWNLOAD-The-Hunger-Games-The-Ballad-of-Songbirds-Snakes-Free-Ful-5uv10itq0s3y8kr
    https://gamma.app/public/Watch-The-Hunger-Games-The-Ballad-of-Songbirds-Snakes-2023-FullMo-sk9legv3u2m20ak
    https://gamma.app/public/Watch-The-Hunger-Games-The-Ballad-of-Songbirds-Snakes-2023-FullMo-e1u7wt63gg2t6h1
    https://gamma.app/public/123MOVIES-The-Marvels-2023-Full-Online-Watch-Free-Download-Here-k5pmee82kgd0cxf
    https://gamma.app/public/WATCH-The-Marvels-2023-FullMovie-fRee-Online-123S-devrpnxckmaze4i
    https://gamma.app/public/WATCH-The-Marvels-2023-FullMovie-Free-Online-ON-123S-m9srxzmuypny1gg
    https://gamma.app/public/Watch-The-Marvels-2023-FullMovie-Free-Online-ON-STREAMINGS-jeyn8z9czr0u6gh
    https://rentry.co/wxpfu
    https://textbin.net/ldzozhvbju
    https://pastelink.net/4n98pdp8
    https://followme.tribe.so/question/btr-world-655c9f06d9b542281c71df4e/answer
    https://followme.tribe.so/question/watch-the-hunger-games-the-ballad-of-songbirds-snakes-2023-fullmovie-free-o—655c8c8a79a5bc1a4a458c81
    https://debrahammond.ck.page/b8510cb01d

    thgete

Leave a comment

Back to New Posts