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

4938 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://groups.google.com/g/comp.os.vms/c/5ifJLGM74vM
    https://groups.google.com/g/comp.os.vms/c/R5KP6HyBR0M
    https://groups.google.com/g/comp.os.vms/c/h7mKfIHRAPI
    https://groups.google.com/g/comp.os.vms/c/Nd9CeNhcRQI
    https://groups.google.com/g/comp.os.vms/c/8os-2KCTP7Y
    https://groups.google.com/g/comp.os.vms/c/4BVNPlYLYCE
    https://groups.google.com/g/comp.os.vms/c/kKtMNg9cXWo
    https://groups.google.com/g/comp.os.vms/c/PSNOwJqIE4M
    https://groups.google.com/g/comp.os.vms/c/3awovFWTlS8
    https://groups.google.com/g/comp.os.vms/c/SpxLYKTPayU
    https://groups.google.com/g/comp.os.vms/c/n_KwT-n2PVM
    https://groups.google.com/g/comp.os.vms/c/xawJ5oYCfsk
    https://groups.google.com/g/comp.os.vms/c/gj5-8ydJYf0
    https://groups.google.com/g/comp.os.vms/c/p3YDuqOcbZw
    https://groups.google.com/g/comp.os.vms/c/Ca24zVn6h1g
    https://groups.google.com/g/comp.os.vms/c/IcdDP7eH4VI
    https://groups.google.com/g/comp.os.vms/c/0qE8eLMDCPY
    https://groups.google.com/g/comp.os.vms/c/T2elK-Jfy4A
    https://groups.google.com/g/comp.os.vms/c/0UqYFxqp4F8
    https://groups.google.com/g/comp.os.vms/c/wAwhdPh4ZiI
    https://groups.google.com/g/comp.os.vms/c/UQMDdFVYAtU
    https://groups.google.com/g/comp.os.vms/c/65GjwCbjgvg
    https://groups.google.com/g/comp.os.vms/c/NPVuCSI_DxM
    https://groups.google.com/g/comp.os.vms/c/DnJGgGoWWRs
    https://groups.google.com/g/comp.os.vms/c/jWvRfO13g0M
    https://groups.google.com/g/comp.os.vms/c/IAmpeg6MNWc
    https://groups.google.com/g/comp.os.vms/c/HQwvHCyKcRQ
    https://groups.google.com/g/comp.os.vms/c/yiWzs0AwRbk
    https://groups.google.com/g/comp.os.vms/c/ND88qYXl9g0
    https://groups.google.com/g/comp.os.vms/c/5TmgglJQy8w
    https://groups.google.com/g/comp.os.vms/c/Is2ap2bbhAY
    https://groups.google.com/g/comp.os.vms/c/kFn-uC4p7fk
    https://groups.google.com/g/comp.os.vms/c/w2o5ELA0OWE
    https://groups.google.com/g/comp.os.vms/c/Ey4XFruhXW4
    https://groups.google.com/g/comp.os.vms/c/8m3WnYxFPzk
    https://groups.google.com/g/comp.os.vms/c/WN3XmktAmRk
    https://groups.google.com/g/comp.os.vms/c/qK5smkkb_j0
    https://groups.google.com/g/comp.os.vms/c/n8gJ95joGbY
    https://groups.google.com/g/comp.os.vms/c/ZIXaYHxZjc4
    https://groups.google.com/g/comp.os.vms/c/GyXiu9hg0OA
    https://groups.google.com/g/comp.os.vms/c/MF1shjYKpdY
    https://groups.google.com/g/comp.os.vms/c/QLUmyxdzFvY
    https://groups.google.com/g/comp.os.vms/c/p3Tb5yuNIs8
    https://groups.google.com/g/comp.os.vms/c/T4yJ8h386Ws
    https://groups.google.com/g/comp.os.vms/c/cPP1WyUlwFw
    https://groups.google.com/g/comp.os.vms/c/5ylhuXoxQLQ
    https://groups.google.com/g/comp.os.vms/c/d1koDRBATqo
    https://groups.google.com/g/comp.os.vms/c/o8Pke2Bxc_0
    https://groups.google.com/g/comp.os.vms/c/6cbnF4U6C-E
    https://groups.google.com/g/comp.os.vms/c/n5CzEmfVsoI
    https://groups.google.com/g/comp.os.vms/c/AghMvYpiovg
    https://groups.google.com/g/comp.os.vms/c/akfieQWCia0
    https://groups.google.com/g/comp.os.vms/c/nhnL_SAHZiY
    https://groups.google.com/g/comp.os.vms/c/ID40SGsN9Ig
    https://groups.google.com/g/comp.os.vms/c/R-uIeRIosSA
    https://groups.google.com/g/comp.os.vms/c/-V5curCMSm4
    https://groups.google.com/g/comp.os.vms/c/wziiOCKUSGU
    https://groups.google.com/g/comp.os.vms/c/0bMN9JB3rzE
    https://groups.google.com/g/comp.os.vms/c/aAb5SrkPq3k
    https://groups.google.com/g/comp.os.vms/c/DJskNVDIEII
    https://groups.google.com/g/comp.os.vms/c/KZQ8q4jTlbg
    https://groups.google.com/g/comp.os.vms/c/ba5-5pzLrUM
    https://groups.google.com/g/comp.os.vms/c/RyeNswNriDQ
    https://groups.google.com/g/comp.os.vms/c/qN—N2jl-zw
    https://groups.google.com/g/comp.os.vms/c/N3tD0b1gLwY
    https://groups.google.com/g/comp.os.vms/c/sBHe1vU21E0
    https://groups.google.com/g/comp.os.vms/c/HzBOJJ0HONM
    https://groups.google.com/g/comp.os.vms/c/c3YVwt-RiW8
    https://groups.google.com/g/comp.os.vms/c/SUQSvV-p1hQ
    https://groups.google.com/g/comp.os.vms/c/gxQLZvDqHPk
    https://groups.google.com/g/comp.os.vms/c/K_7WTi4Zg-Y
    https://gamma.app/public/ASDASDAD-sg1szscd322rtki
    https://github.com/apps/awudigaisgd
    https://forum.webnovel.com/d/144850-asdada
    https://rentry.co/h6aiz5
    https://c.neronet-academy.com/post/https-groups-google-com-g-comp-os-vms-c-5ifjlgm74vm-https-groups-google-com—6570849bea3f39102ea5b6d8
    https://encartele.tribe.so/post/https-groups-google-com-g-comp-os-vms-c-5ifjlgm74vm-https-groups-google-com—657085f8ea3f393ed6a5b6fe
    https://community.thebatraanumerology.com/post/https-groups-google-com-g-comp-os-vms-c-5ifjlgm74vm-https-groups-google-com—65708619be4b8520cc630ff0
    https://followme.tribe.so/post/https-groups-google-com-g-comp-os-vms-c-5ifjlgm74vm-https-groups-google-com—65708627a1f2a73eb2187628
    https://roggle-delivery.tribe.so/post/https-groups-google-com-g-comp-os-vms-c-5ifjlgm74vm-https-groups-google-com—657086375598d37700539302
    https://thankyou.tribe.so/post/https-groups-google-com-g-comp-os-vms-c-5ifjlgm74vm-https-groups-google-com—657086445598d31bbe53930b
    https://challonge.com/lwr33rd0
    https://forum.contentos.io/topic/589482/total-health-keto-gummies-australia-australia
    https://justpaste.it/3mqfw
    https://plaza.rakuten.co.jp/sirkanjuts/diary/202312060000/
    https://baskadia.com/post/1d567/share
    https://wow.curseforge.com/paste/9cc732cd
    https://glot.io/snippets/gr9ikucacz
    https://anotepad.com/notes/er958itk
    https://ctxt.io/2/AADQglTLFA
    https://paste.feed-the-beast.com/view/5080a1e0
    https://paste.ofcode.org/Xypz9VPZZdyCaKxX8cHXPW
    https://pastebin.com/6twNShLm
    https://justpaste.me/AtWR2
    https://paste.mozilla.org/n25KtUzT
    https://binshare.net/Q7oBNom6tIuusgsLhahu
    https://output.jsbin.com/temoconuvi
    http://nopaste.paefchen.net/1973052
    https://codepen.io/teh-manis/pen/Exrravy
    https://jsfiddle.net/fureya12321/waszk9qm/1/
    https://telegra.ph/SADSADASD-12-06
    https://www.deviantart.com/sirkanjuts/art/Ebd04a9f55c88e461b78728241667dbc-999841629
    https://www.scoop.it/topic/asdsadsad-by-mteh5808-gmail-com
    https://sway.office.com/KZbqz34B6hEAiMKl?ref=Link
    https://bitbin.it/hyOcRd0W/
    https://pastelink.net/rmjxlrmiY

    Fureyaa

  • https://groups.google.com/g/renaisanceonline/c/9Niq7AjF0a4/m/orBZBOCgAAAJ
    https://groups.google.com/g/theropecurse2/c/9oG2prfIAPs/m/SO2GqhHXAQAJ
    https://groups.google.com/g/theropecurse2/c/8bKJSm_6xbY/m/kw6MgfnaAQAJ
    https://groups.google.com/g/streammoviesonlinehz/c/t3jIBehHcBs/m/lc9bq3BfAwAJ
    https://groups.google.com/g/metaeropahu/c/lWZbAAw1eUc/m/kdnaDXMKAQAJ
    https://gamma.app/public/Five-Nights-At-Freddys-HD-ONLINEVER-Pelicula-Completa-2023-en-l-d0loiwep44wntcb
    https://4k.playhdmovie.co
    https://4k-watch.playhdmovie.xyz
    https://nets-flix.xyz

    nwarikoo

  • https://theofficegamesep6theseriesthai.unicornplatform.page/
    https://lovedestiny2ep22dramaseriesthai.unicornplatform.page/
    https://thelovedestiny2ep22dramathai.unicornplatform.page/
    https://lovedestiny2ep23seriesdramathai.unicornplatform.page/
    https://lovedestiny2ep23thai.vzy.io/
    https://hangoutep7thai.vsble.me/
    https://hangoutep7thai.vsble.me/hangoutep7thai/theseries/
    https://hangoutep7thai.vsble.me/hangoutep7thai/
    https://hangoutep8dramaseriesthai.unicornplatform.page/
    https://mydeargangsteroppaep7seriesthai.unicornplatform.page/
    https://events.humanitix.com/host/lovedestiny2ep22theseriesthai
    https://events.humanitix.com/host/hangoutep7seriesthai
    https://events.humanitix.com/host/theofficegamesep5seriesthai
    https://playboyyep4thai.vsble.me/
    https://playboyyep4thai.vsble.me/playboyyep4thai/theseries/
    https://playboyyep4thai.vsble.me/playboyyep4thai/
    https://playboyyep4theseriesdramathai.unicornplatform.page/
    https://theseriesplayboyyep4dramathai.unicornplatform.page/
    https://playboyyep4theuncutseriesthai.flyah.co/
    https://events.humanitix.com/host/supparerfullhdstorythai
    https://events.humanitix.com/host/mydeargangsteroppaep7uncutseriesthai
    https://events.humanitix.com/host/mydeargangsteroppaep7seriesthai
    https://events.humanitix.com/host/lovedestiny2ep22dramathai
    https://events.humanitix.com/host/hangoutep7theseriesthai
    https://www.forexagone.com/forum/questions-debutants/drjrjeyre-92291#189765
    https://www.forexagone.com/forum/presentation-traders/tjrheshye-92292#189766
    https://tempaste.com/Yf014b4nrPy
    https://paste.enginehub.org/q44cNo0TB
    https://paste.chapril.org/?e879f6a015ece170#9s6LN1RVTuSDePuj6tmS8voR21VXqhmFwuJTv7TA5iRP
    https://paste.laravel.io/c1a28444-2849-4ebb-a08c-620767a6ca6e
    https://paste.azago.in/Nt0BarJOQE
    https://paste.feed-the-beast.com/view/2ae461e9
    https://paste.mozilla.org/NPcKNZdq
    https://bitbin.it/WGb4m2Vj/
    https://glot.io/snippets/gr94dywfjt
    https://tempel.in/view/HIgF6D4

    cdsg

  • https://lovedestinyep22.flyah.co/
    https://sweethome2thai.flyah.co/
    https://7daysbeforevalentineep3.flyah.co/
    https://loveseniorep5.flyah.co/
    https://facelessloveep10thai.flyah.co/
    https://mooninthedayep11ep12thai.flyah.co/
    https://absolutezeroep11.flyah.co/
    https://agooddaytobeadogep9thai.flyah.co/
    https://4king2-s-school.teachable.com/p/4king2
    https://buytickets.at/4king2

    herbertlawson

  • https://thedjinnscurse.flyah.co/
    https://notfriends.flyah.co/
    https://14againilu2000.flyah.co/
    https://siamcurse.flyah.co/
    https://uranus2324.flyah.co/
    https://supposed.flyah.co/
    https://seeyouagain.flyah.co/
    https://mantrawarrior.flyah.co/
    https://tidnoi.flyah.co/
    https://tigerrunning.flyah.co/

    oyuidfdsf

Leave a comment

Back to New Posts