Top 20 Bodyweight WODs for CrossFit

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

4900 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://eventsframe.com/e/s5EBLLmOQ/3-2023hd/
    https://colab.research.google.com/drive/1Np0kCiPPxwt-vopUTj7qJIvERuH9P3x3?usp=sharing
    https://groups.google.com/g/moviesflm/c/XVncxMDNsm8/m/EmsmKvSkAQAJ
    https://groups.google.com/g/moviesflm/c/X5JWRzelNjo/m/5TfhlDKlAQAJ
    https://groups.google.com/g/moviesflm/c/qPoSmfeUYDw/m/2Qn4G5alAQAJ
    https://groups.google.com/g/4kwatchplayhdmoviexyz/c/jx-2oXpgSDM/m/dPf-wJW2AQAJ
    https://groups.google.com/g/4kwatchplayhdmoviexyz/c/j4XTeNdVjWQ/m/lHh0lBXcAwAJ
    https://eventsframe.com/e/uLExuADCg/2023-hd/
    https://eventsframe.com/e/lwhQUKqIw/a-2023/
    https://groups.google.com/g/streammoviesonline/c/0Zzp-1G-m1Q/m/yJZFc3fmAAAJ
    https://groups.google.com/g/streammoviesonline/c/Tqe3_zeyjRY/m/gtltWCvnAAAJ
    https://groups.google.com/g/streammoviesonline/c/pulLa_c-07w/m/M8O7MXvnAAAJ
    https://groups.google.com/g/streammoviesonline/c/ujAIpRYSIE0/m/ZEzOr-3nAAAJ
    https://groups.google.com/g/streammoviesonline/c/detzsz5Y__8/m/tc09pGroAAAJ
    https://groups.google.com/g/streammoviesonline/c/8VtdofacPFA/m/9oVhkuHoAAAJ
    https://groups.google.com/g/streammoviesonline

    longtongues
  • https://www.salesforce.com/trailblazer/clashroyalegetfreegemgeneratorupdated
    https://www.salesforce.com/trailblazer/getfreeclashroyalegemgeneratorwithoutsurvey
    https://www.salesforce.com/trailblazer/howtogetfreeclashroyalegemgeneratornosurvey
    https://www.salesforce.com/trailblazer/clashroyalefreegemgeneratorsnoverification
    https://www.salesforce.com/trailblazer/freeclashroyalegemsgeneratorworking2023
    https://www.salesforce.com/trailblazer/freegta5moneygeneratorworking2023
    https://www.salesforce.com/trailblazer/getfreegta5moneygeneratorwithoutsurvey
    https://www.salesforce.com/trailblazer/gta5getfreemoneygeneratorsupdated
    https://www.salesforce.com/trailblazer/gta5freemoneygeneratornoverification
    https://www.salesforce.com/trailblazer/howtogetfreegta5moneygeneratornoverification
    https://www.salesforce.com/trailblazer/howtogetfreeroyalerevolt2gemsgeneratornosurvey
    https://www.salesforce.com/trailblazer/freeroyalerevolt2gemsgeneratorworking2023
    https://www.salesforce.com/trailblazer/royalerevolt2getfreegoldgeneratornewupdated
    https://www.salesforce.com/trailblazer/royalerevolt2freegoldgeneratornohumanverification
    https://www.salesforce.com/trailblazer/getfreeroyalerevolt2foodgeneratorwithoutsurvey
    https://www.salesforce.com/trailblazer/warrobotsgetfreegoldgeneratorupdated
    https://www.salesforce.com/trailblazer/getfreewarrobotgoldgeneratorwithoutsurvey
    https://www.salesforce.com/trailblazer/freewarrobotsgoldgeneratorworking2023
    https://www.salesforce.com/trailblazer/howtogetfreewarrobotsilvergeneratornosurvey
    https://www.salesforce.com/trailblazer/warrobotfreesilvergeneratornoverification
    https://www.salesforce.com/trailblazer/simcitybuilditgetfreesimoleonsgeneratorupdated
    https://www.salesforce.com/trailblazer/freesimcitybuilditsimoleonsgeneratorworking2023
    https://www.salesforce.com/trailblazer/getfreesimcitybuilditsimoleongeneratorwithoutsurvey
    https://www.salesforce.com/trailblazer/simcitybuilditsfreesimcashgeneratornoverification
    https://www.salesforce.com/trailblazer/howtogetfreesimcitybuilditsimcashgeneratornoverification
    https://www.salesforce.com/trailblazer/freeroninthelastsamuraigemsgeneratorworking2023
    https://www.salesforce.com/trailblazer/getfreeroninthelastsamuraigemgeneratorwithoutsurvey
    https://www.salesforce.com/trailblazer/roninthelastsamuraigetfreegemgeneratorupdated
    https://www.salesforce.com/trailblazer/roninthelastsamuraifreegoldgeneratornohumanverification
    https://www.salesforce.com/trailblazer/howtogetfreeroninthelastsamuraigoldgenerator
    https://www.salesforce.com/trailblazer/getfreefarmingsimulatormoneygeneratorwithoutsurvey
    https://www.salesforce.com/trailblazer/freefarmingsimulatormoneygeneratorworking2023
    https://www.salesforce.com/trailblazer/farmingsimulatorfreemoneygeneratornohumanverification
    https://www.salesforce.com/trailblazer/farmingsimulatorgetfreemoneygeneratornewupdated
    https://www.salesforce.com/trailblazer/howtogetfreefarmingsimulatorsmoneygenerator
    https://www.salesforce.com/trailblazer/howtogetfreehaydaydiamondgenerator2023
    https://www.salesforce.com/trailblazer/haydaygetfreediamondgeneratorupdated
    https://www.salesforce.com/trailblazer/freehaydaydiamondsgeneratorworking
    https://www.salesforce.com/trailblazer/haydayfreediamondsgeneratorsnoverification
    https://www.salesforce.com/trailblazer/getfreehaydaydiamondsgeneratorwithoutsurvey
    https://www.salesforce.com/trailblazer/freeinfinityopscreditsgeneratorworking2023
    https://www.salesforce.com/trailblazer/howtogetfreeinfinityopscreditsgenerator
    https://www.salesforce.com/trailblazer/getfreeinfinityopscreditsgeneratorwithoutsurvey
    https://www.salesforce.com/trailblazer/infinityopsgetfreegoldgeneratornewupdated
    https://www.salesforce.com/trailblazer/infinityopsfreegoldgeneratornoverification
    https://www.salesforce.com/trailblazer/howtogetfreegenshinimpactgenesiscrystalgenerator2023
    https://www.salesforce.com/trailblazer/genshinimpactgenesisfreecrystalsgeneratornoverification
    https://www.salesforce.com/trailblazer/genshinimpactgenesisgetfreecrystalsgeneratornewupdated
    https://www.salesforce.com/trailblazer/freegenshinimpactgenesiscrystalsgeneratorworking
    https://www.salesforce.com/trailblazer/genshinimpactgenesisfreecrystalgenerator
    https://www.salesforce.com/trailblazer/freegoogleplaygiftcardgeneratorfullyworking
    https://www.salesforce.com/trailblazer/getfreegoogleplaygiftcardgeneratorwithoutsurvey
    https://www.salesforce.com/trailblazer/howtogetfreegoogleplaygiftcardgenerator
    https://www.salesforce.com/trailblazer/googleplaygetfreegiftcardgeneratorupdated
    https://www.salesforce.com/trailblazer/googleplayfreegiftcardgeneratornoverification2023
    https://www.salesforce.com/trailblazer/instagramfreefollowergeneratornoverification
    https://www.salesforce.com/trailblazer/howtogetfreeinstagramfollowersgeneratornosurvey2023
    https://www.salesforce.com/trailblazer/freeinstagramfollowersgeneratorworking
    https://www.salesforce.com/trailblazer/instagramgetfreefollowergeneratorupdated
    https://www.salesforce.com/trailblazer/instagramfreefollowergeneratornosurvey
    https://codepen.io/Jazmyn-Goodwin/pen/XWyOVeR
    https://www.pastery.net/sbjdmb/
    https://notes.io/qGzAE
    https://rextester.com/DGTYPY10788
    https://pasteio.com/xX5f0qes77qL
    https://pastelink.net/jra0683s
    https://paiza.io/projects/nObCb_fDykQZhguhmcjwGA?language=php
    https://ide.geeksforgeeks.org/online-c-compiler/a2d83f47-5fee-4956-82cf-c27ce4a167fc
    https://paste.firnsy.com/paste/u9kJhqxz24A
    https://paste.enginehub.org/QMy-Xms9P
    https://jsfiddle.net/jazmyngoodwin2836/hkuga6m1/1/
    https://paste.ee/p/OZ2x0
    https://jsitor.com/XM98ZRRWDb
    https://rentry.co/6m3wd
    https://glot.io/snippets/gnexcwpx5w
    https://hastebin.com/share/cepakunefu.bash
    http://nopaste.paefchen.net/1954842
    https://wow.curseforge.com/paste/ee4b410e
    https://dev.bukkit.org/paste/ae23deab
    https://rift.curseforge.com/paste/5d82630f
    https://jsbin.com/?html,js,output
    https://controlc.com/6dc3383a
    https://shop.interiorstoinspire.com/blogs/how-to/how-to-apply-a-furniture-transfer?comment=130965504224#comments
    https://www.onevillagecoffee.com/blogs/ask-steve/coffee-processing-primer-14?comment=131140845801#comments
    https://thenashvilleguide.com/blogs/news/2021-nashville-holiday-gift-guide?comment=134137184555#comments
    https://sahirajewelrydesign.com/blogs/sahiras-blog/a-sangiebabes-guide-to-layering?comment=127600689334#comments

    Index
  • https://les-blagues-de-toto-2-vostfr.tumblr.com/
    https://filmy-meg-2-cely-film-2023-cz.tumblr.com/
    https://meg-2-cely-film-cz-dubbing-hd.tumblr.com/
    https://sledujte-meg-2-cely-film-cz.tumblr.com/
    https://sledujte-meg-2-cesky-online.tumblr.com/
    https://filmi-meg-2-bg-sub.tumblr.com/
    https://filmi-meg-2-sub-bg-2023.tumblr.com/
    https://yannick-en-francais-vostfr.tumblr.com/

    fgfdhdfgdfgrdt
  • https://oppenheimer-romana-hd.tumblr.com/
    https://filmul-oppenheimer-subtitrat-ro.tumblr.com/
    https://deguns-2-vf.tumblr.com/
    https://film-les-deguns-2-complet-vf.tumblr.com/
    https://telecharger-les-deguns-2-fr.tumblr.com/
    https://les-deguns-2-vf-french.tumblr.com/
    https://vfesdeguns2filmcomplet.tumblr.com/
    https://clicquezicipourlesdeguns2.tumblr.com/
    https://les-deguns-2-francais-4k.tumblr.com/
    https://bottoms-ganzer-film-hd.tumblr.com/
    https://bottoms-ganzer-film-kostenlos.tumblr.com/
    https://bottoms-film-kostenlos.tumblr.com/
    https://bottoms-ganzerfilm-stream-auf.tumblr.com/
    https://barbie-korea-2023.tumblr.com/
    https://barbie-full-movie-ko.tumblr.com/
    https://barbie-caly-film.tumblr.com/
    https://barbie-caly-film-polsku.tumblr.com/
    https://videa-barbie-caly-film.tumblr.com/
    https://barbie-ceo-film.tumblr.com/
    https://gledajte-barbie-ceo-film.tumblr.com/
    https://voir-barbie-streaming-vf.tumblr.com/
    https://barbie-vf-complet.tumblr.com/
    https://film-barbie-streaming-fr.tumblr.com/
    https://vostfr-barbie-complet.tumblr.com/
    https://vostfr-barbie-complet.tumblr.com/
    https://voir-oppenheimer-fr.tumblr.com/
    https://oppenheimer-film-complet.tumblr.com/
    https://oppenheimer-film-francais.tumblr.com/
    https://regarder-oppenheimer-fr.tumblr.com/
    https://film-oppenheimer-streaming.tumblr.com/
    https://oppenheimer-vf-streaming-hd.tumblr.com/
    https://sound-of-freedom-123online.tumblr.com/

    sdgasd
  • https://voir-film-eneauxtrestroubles-vf.tumblr.com/
    https://voir-eneaux-tres-troubles-vostfr.tumblr.com/
    https://voir-eneauxtrestroubles-gratuit.tumblr.com/
    https://voir-en-eauxtrestroubles-2023.tumblr.com/
    https://eneauxtrestroubles-streaming-vf.tumblr.com/
    https://film-voir-en-eaux-tres-troubles.tumblr.com/
    https://regarder-eneauxtrestroubles.tumblr.com/
    https://voir-eneauxtrestroubles-complet.tumblr.com/
    https://vostfr-eneauxtrestroubles-vf.tumblr.com/

    https://voirfilmlesdeguns2streamingvf.tumblr.com/
    https://films-voir-les-deguns-2-2023.tumblr.com/
    https://films-en-les-deguns-2-vf.tumblr.com/
    https://voir-les-deguns-2-2023.tumblr.com/
    https://les-deguns-2-streamingvf-vostfr.tumblr.com/
    https://regarder-les-deguns-2.tumblr.com/
    https://voir-les-deguns2-vostfr.tumblr.com/
    https://voir-les-deguns2-2023-fr.tumblr.com/
    https://film-complet-les-deguns-2-vf.tumblr.com/

    https://the-fash-pelicula-2023.tumblr.com/
    https://barbie-pelicula-2023.tumblr.com/
    https://sonido-de-libertad-espano.tumblr.com/
    https://les-deguns-2-2023-en-francais.tumblr.com/
    https://barbie-francais-vf.tumblr.com/
    https://voirsound-of-freedom.tumblr.com/
    https://voir-ninja-turtles-vostfr.tumblr.com/
    https://voir-ninja-turtles-teenage-fr.tumblr.com/
    https://ninja-turtles-2023-francais-vf.tumblr.com/
    https://voir-eneaux-tres-troubles.tumblr.com/
    https://eneauxtrestroubles-2023-francais.tumblr.com/
    https://voir-eneauxtrestroubles-vostfr.tumblr.com/
    https://tartarugheninja-streaming-ita.tumblr.com/
    https://cb01-tartarughe-ninja.tumblr.com/
    https://guarda-tartarughe-ninja.tumblr.com/
    https://forum.webnovel.com/d/94921-en-eaux-tres-troubles-streaming-vf
    https://www.deviantart.com/sabdbdv/status-update/https-voir-film-eneauxtrestroubles-vf-tumblr-com-975108857
    https://pslk.net/umh3wlzl

    svdbdbdb

Leave a comment