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://lookerstudio.google.com/reporting/db6960a7-4a3a-4e7c-a785-12be219d81a3
https://lookerstudio.google.com/reporting/e6f3fdc2-f1c1-4cf5-8d5d-0d932eef4402
https://lookerstudio.google.com/reporting/308fd90f-c7f1-4443-8b81-e75230031cf3
https://lookerstudio.google.com/reporting/cb561a87-5ff8-454b-a0bb-9a4a21fdc188
https://lookerstudio.google.com/reporting/6b773cc0-c2e4-416c-9fa7-8667f53c2ece
https://lookerstudio.google.com/reporting/96d75eaa-f348-4f93-89fb-0cb1a3267d4c
https://lookerstudio.google.com/reporting/5569a750-c35e-45b5-b1f8-b1591d5a7ce1
https://lookerstudio.google.com/reporting/d92c8ae6-772a-43d1-8352-ce7d3c1666f0
https://lookerstudio.google.com/reporting/bd8aefbb-976b-4fbd-90b9-8cc19794472b
https://lookerstudio.google.com/reporting/60a2315e-3c32-43e7-a2d2-3d550a90a403
https://lookerstudio.google.com/reporting/03212dea-d424-4ba3-af09-2deacb46e2b9
https://lookerstudio.google.com/reporting/54a6e4e0-c91a-4c18-b618-6b5239a9804a
https://lookerstudio.google.com/reporting/1395246d-22fe-4d06-93cc-17c9cf41e054
https://lookerstudio.google.com/reporting/09f1766d-edc7-4743-8766-c88d6a260148
https://lookerstudio.google.com/reporting/c9442105-9d67-4f55-b5a0-79b72aebc9dc
https://lookerstudio.google.com/reporting/1a389175-600e-4f97-b029-c79d20d75557
https://lookerstudio.google.com/reporting/5ae6e25f-3604-4536-a2ac-9e23582b513a
https://lookerstudio.google.com/reporting/b6a181ad-cce6-4f46-9468-b5987bf35902
https://lookerstudio.google.com/reporting/4e554ed6-93e6-4c7a-9be8-cace2e22e2d5
https://lookerstudio.google.com/reporting/8611629e-c551-4825-81bf-460b943b9d03
https://lookerstudio.google.com/reporting/9f3c093b-3208-4d72-88df-4b5d2c071405
https://lookerstudio.google.com/reporting/dba5bebe-9fcf-4cca-9780-f192530ed816
https://lookerstudio.google.com/reporting/87422ba4-ab99-4439-8edf-4403bc9f6c18
https://lookerstudio.google.com/reporting/cc6c2c83-c168-4101-a484-b3716d8581c8
https://lookerstudio.google.com/reporting/290478f3-8df5-437f-af64-332caa38c5ba
https://lookerstudio.google.com/reporting/c89d8788-764a-4f7f-9fd0-432499159c44
https://lookerstudio.google.com/reporting/77df8714-8d0d-4472-aefa-1521f018de52
https://lookerstudio.google.com/reporting/1de7704e-8dc4-4ea2-8d25-25edd4c9a109
https://lookerstudio.google.com/reporting/81542de6-9b7d-42b8-a96c-b26df2e2c06d
https://lookerstudio.google.com/reporting/e1c7e5bd-7114-4994-bf01-b99b22a2ff26
https://lookerstudio.google.com/reporting/31386eef-2271-493b-9afa-56b938ebcc6c
https://lookerstudio.google.com/reporting/a6187bce-262b-493c-815f-7dab643e9ba8
https://lookerstudio.google.com/reporting/a1abd933-9e66-452b-acfc-39373de1b601
https://lookerstudio.google.com/reporting/923d25a6-fd45-466f-9c50-3789a630ce12
https://lookerstudio.google.com/reporting/e22f751e-4d60-4f8c-90e6-fda108c8f449
https://lookerstudio.google.com/reporting/ceb62ded-5073-468b-814a-5ffc838b88ad
https://lookerstudio.google.com/reporting/6761e99b-bfaf-426d-953e-d5862e1f576a
https://lookerstudio.google.com/reporting/88ac4abd-74a2-41d1-b31a-7f7213f13fe4
https://lookerstudio.google.com/reporting/8da892d1-4c9b-4043-948f-40ce8021136b
https://lookerstudio.google.com/reporting/9e4d92ca-2100-4b7b-abd1-475df7cc6db0
https://lookerstudio.google.com/reporting/e0102f91-0ddc-4158-a0e9-48ae67cc378b
https://lookerstudio.google.com/reporting/d6b99757-3005-43f6-858c-6c26a7595ff5
https://lookerstudio.google.com/reporting/10c8a4ea-0b57-41fb-a5d0-09ecb4d9b64a
https://lookerstudio.google.com/reporting/dea7ddd0-845b-4423-9725-efa963d99e94
https://lookerstudio.google.com/reporting/29255c23-f333-4f76-be74-221c3eff7b77
https://www.pastery.net/bdqnpj/
https://notes.io/qFBVn
https://rextester.com/YCRXVB50454
https://pasteio.com/xSb9G8ipu6sM
https://pastelink.net/tdxjzu9h
https://paiza.io/projects/K8vjiaHBYo3ATqDRGW67iQ
https://ide.geeksforgeeks.org/online-php-compiler/5d4e29da-e4f8-408c-9772-afc1c8b4791c
https://paste.firnsy.com/paste/6Og3P3s7zv2
https://paste.enginehub.org/judNoIWXS
https://jsfiddle.net/sta4k0cq/
https://paste.ee/p/dgmNN
https://yamcode.com/workifyyy
https://ffm.bio/7a0epxa
https://ffm.bio/9qozdxe
https://ffm.bio/8qlkb7a
https://ffm.bio/qrem14n
https://ffm.bio/dzkvlbr
https://ffm.bio/k0bry94
https://ffm.bio/eevdbdm
https://ffm.bio/5q7pdaz
https://ffm.bio/wbnag2r
https://ffm.bio/j9kkjvj
https://ffm.bio/amvqak8
https://ffm.bio/1yeyqae
https://ffm.bio/okjpm3j
https://ffm.bio/k7qqjmr
https://ffm.bio/62vak39
https://ffm.bio/zmjmmq7
https://ffm.bio/434neod
https://ffm.bio/axede4j
https://ffm.bio/db1nxmk
https://ffm.bio/odmwkxy
https://paste.thezomg.com/373447/90025941/
https://paste.ofcode.org/35JUsBDdAqQQWazbda8qCpp
https://paste.me/paste/e2f8938f-e302-4ff3-7b3b-dc5abab8b9e4#b93ae68c18a9341946489b05eb2e9083bfa1db438b430acea23736b7c81fd931
https://hackmd.io/atRln_RYSr-oT9O1deKhaw
https://medium.com/ayambayayooo23/ewrtefsd-d6fe6478e3e0 https://wokwi.com/projects/443279046452354049 https://onlinegdb.com/Kx-l_yTGxd https://ideone.com/JLKp9Q https://paiza.io/projects/gXphMnrcWB60a1ZpK3hLPA?language=php https://jsbin.com/daresugaga/edit?html,output https://telegra.ph/sfdwas-09-27 https://glot.io/snippets/hbiirfhoj7 https://tempel.in/view/wqO https://justpaste.it/7zew1 https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=72221491&obs=&emal=&st=1&thread_id= https://pastebin.com/S0VBpCuX https://paste.intergen.online/view/8773b801 https://pastelink.net/1ll67cn8 https://ivpaste.com/v/kSwGOf2TuY https://freepaste.link/eowoy2qg0u https://paste.chapril.org/?0bf667b2680ecf7c#AV7oebtvCqZoedX3djEQjCsCpihNdzaHpVF1ErTaGyCW https://etextpad.com/jbz6gegsyk https://paste.enginehub.org/fdZF5UpaL https://anotepad.com/notes/44mxtmxx https://rentry.co/k3dw8vbr https://paste.myst.rs/kvwnvpx5 https://paste.laravel.io/9abd3081-3f2a-45ed-9f69-bc82d29e5384 https://paste.feed-the-beast.com/WC0EO9+7mff https://www.wowace.com/paste/926e3883 http://nopaste.ceske-hry.cz/1552109 https://paste.vpsfree.cz/XZbgrJnu https://paste.kodi.tv/orixajaqif https://notes.io/wQZix https://paste.gd/l2uNVULv https://hackmd.io/k7eZkyqaR1q16houXf_Xxg/HyAZraSngx
https://matters.town/a/uh7upmvfetzf
https://letterboxd.com/berakbauyaa/list/dgfasz/
https://forums.siliconera.com/threads/dfgsx.122378/
Boost TAT Gummies : Unlocking the Power of TAT Gummies
TAT Gummies rely on key players like B vitamins and adaptogenic herbs such as ashwagandha.
https://www.facebook.com/Boost.TAT.Gummies.Usa
https://www.facebook.com/groups/boosttatgummies.new
https://www.facebook.com/events/1499546068058804
https://www.facebook.com/groups/boosttatgummies.2025
https://www.facebook.com/events/844446741811683
https://www.zupyak.com/p/4684611/t/boost-tat-gummies-review-uncovering-reviews-benefits-analysis-49
https://www.zupyak.com/p/4684614/t/boost-tat-gummies-we-tried-it-55-days-beware-buyer-avoid-customer-risks
https://www.zupyak.com/p/4684616/t/boost-tat-gummies-reviews-we-tested-it-for-90-days-the-real-science-behind
https://sites.google.com/view/boost-tat-gummie/
https://boosttathealth.zohodesk.com/portal/en/kb/articles/boost-tat-gummies-where-to-buy-is-it-worth-buying
https://boosttathealth.zohodesk.com/portal/en/kb/articles/boost-tat-gummies-we-tried-it-55-day-s-beware-buyer-avoid-customer-risks
https://boosttathealth.zohodesk.com/portal/en/kb/articles/boost-tat-gummies-reviews-we-tested-it-for-90-days-the-real-science-behind
https://boosttathealth.zohodesk.com/portal/en/kb/articles/boost-tat-gummies-review-uncovering-reviews-benefits-analysis-49
https://tensor.art/articles/913536128554924267
https://tensor.art/articles/913536161840924073
https://tensor.art/articles/913536171504597334
https://tensor.art/articles/913536179020793344
https://boosttatgummies1.alboompro.com/post/boost-tat-gummies-review-uncovering-reviews-benefits-analysis-49
https://boosttatgummies1.alboompro.com/post/boost-tat-gummies-reviews-we-tested-it-for-90-days-the-real-science-behind
https://boosttatgummies1.alboompro.com/post/boost-tat-gummies-where-to-buy-is-it-worth-buying
https://boosttatgummies1.alboompro.com/post/boost-tat-gummies-clinical-certified-100-natural-benefits-bnd-experience
https://eventprime.co/o/BoostTATGummiesusa
https://eventprime.co/o/BoostTATGummies
https://www.aiville.com/c/health/boost-tat-gummies-a-gateway-to-natural-wellness-ebc2fe
https://www.aiville.com/c/health/boost-tat-gummies-more-strength-endurance-93e4a0
https://www.aiville.com/c/health/boost-tat-gummies-boost-natural-energy-circulation-dbebf0
https://www.aiville.com/c/health/boost-tat-gummies-we-tested-it-for-90-days-the-real-science-behind-2aa53b
https://www.facebook.com/Ereforce.Gummies.new
https://www.facebook.com/groups/ereforcegummies.new2025
https://www.facebook.com/events/1489364328924582/
https://www.facebook.com/groups/ereforcegummies.2026
https://www.facebook.com/events/767286406191317
https://www.zupyak.com/p/4683827/t/ereforce-gummies-a-breakthrough-for-male-performance-and-stamina
https://www.zupyak.com/p/4683822/t/ereforce-gummies-official-website-must-read-before-buy
https://www.zupyak.com/p/4683829/t/ereforce-gummies-a-comprehensive-review-of-ingredients-and-more
https://tensor.art/articles/913148367096310935
https://tensor.art/articles/913148354211409002
https://tensor.art/articles/913148339178967947
https://tensor.art/articles/913148321999098675
https://ereforcegummieshealth.zohodesk.com/portal/en/kb/articles/ereforce-gummies-reviews-natural-support-for-stamina-vitality
https://ereforcegummieshealth.zohodesk.com/portal/en/kb/articles/ereforce-gummies-reviews-we-tested-it-for-90-days-the-real-science-behind
https://ereforcegummieshealth.zohodesk.com/portal/en/kb/articles/ereforce-gummies-review-uncovering-reviews-benefits-analysis-49
https://ereforcegummieshealth.zohodesk.com/portal/en/kb/articles/ereforce-gummies-a-comprehensive-review-of-ingredients-and-more
https://ereforcegummies3.alboompro.com/post/ereforce-gummies-boost-your-performance-before-the-weekend-act-fast
https://ereforcegummies3.alboompro.com/post/ereforce-gummies-a-comprehensive-review-of-ingredients-and-more
https://ereforcegummies3.alboompro.com/post/ereforce-gummies-rediscover-your-sexual-vitality-gives-you-more-energy
https://ereforcegummies3.alboompro.com/post/ereforce-gummies-review-price-and-details-legitimate-reviews
https://eventprime.co/o/EreforceGummies
https://eventprime.co/o/EreforceGummiesnew
https://www.aiville.com/c/health/ereforce-gummies-where-to-buy-is-it-worth-it
https://www.aiville.com/c/health/ereforce-gummies-55-day-experience-buyer-warning
https://www.aiville.com/c/health/ereforce-gummies-55-day-experience-buyer-warning-b681ed
https://sites.google.com/view/ereforce-gummies-usa/
https://www.trustpilot.com/review/ereforcegummies.me.forexnews.bg
https://www.facebook.com/Ereforcemaleenhancement.shopcom/
https://www.facebook.com/groups/ereforcemaleenhancementusa2025
https://www.facebook.com/groups/ereforcemaleenhancementusacom
https://www.facebook.com/events/993823092870392/
https://www.facebook.com/events/1326224982568264/
https://eventprime.co/o/EreforceMaleEnhancementcom
https://eventprime.co/o/EreforceMaleEnhancementshopcom
https://ereforcemaleenhancementcom.zohodesk.com/portal/en/kb/articles/ereforce-male-enhancement-expert-review-is-it-worth-your-money
https://www.surveyking.com/survey/jb9rj
https://prasatnas.com/posts/18067
https://prasatnas.com/posts/18065
https://prasatnas.com/posts/18072
https://prasatnas.com/posts/18071
https://prasatnas.com/posts/18079
https://prasatnas.com/posts/18087
https://prasatnas.com/posts/18099
https://prasatnas.com/posts/18097
https://prasatnas.com/posts/18105
https://prasatnas.com/posts/18104
https://prasatnas.com/posts/18113
https://prasatnas.com/posts/18111
https://prasatnas.com/posts/18127
https://prasatnas.com/posts/18124
https://prasatnas.com/posts/18144
https://prasatnas.com/posts/18139
https://prasatnas.com/posts/18160
https://prasatnas.com/posts/18163
https://prasatnas.com/posts/18187
https://prasatnas.com/posts/18184
https://prasatnas.com/posts/18195
https://prasatnas.com/posts/18193
https://band.link/Bonappetitfinal
https://band.link/88f0X
https://band.link/Khemjiraseries_ep8
https://band.link/JBAGh
https://joyme.io/@kemjiraep8bl
https://band.link/9h2JN
https://raindrop.io/adekabirth/sastrowikolo-60374363
https://x.com/BirdsVf/status/1971798283984286015
https://herbalmeds-forum.biolife.com.my/d/295291-gtjurtir
http://www.chomthong.go.th/forumview.php?cid=1
https://ok.ru/profile/910238707049/statuses/157766170800233
https://mastodon.social/tvgratisan/115274448540388455 https://bsky.app/profile/adekarbit.bsky.social/post/3lzs6ibxxzc2w https://ecency.com/khemjira/nijidrivebrokaer/gjrtir6iw6i6
https://files.fm/adekabirth
https://cinderella.pro/user/220671/nantipastipejwan/#preferences
https://www.tipga.com/e/68d76e8d3286fe338884029b
https://cloudhound.flarum.cloud/d/117217-fdhrtujrturtui6i5
https://guyanahub.com/post/3517_https-band-link-bonappetitfinal-https-band-link-88f0x-https-band-link-khemjirase.html
https://multy.me/Z0eP9
https://www.imdb.com/list/ls4108850113/
https://www.imdb.com/list/ls4108877416/
https://www.imdb.com/list/ls4108945189/
https://www.imdb.com/list/ls4108817399/
https://www.imdb.com/list/ls4108818552/
https://www.imdb.com/list/ls4108947111/
https://www.imdb.com/list/ls4108850138/
https://www.imdb.com/list/ls4108930603/
https://www.imdb.com/list/ls4108857361/
https://www.imdb.com/list/ls4108966068/
https://www.imdb.com/list/ls4108812110/
https://www.imdb.com/list/ls4108875374/
https://www.imdb.com/list/ls4108875379/
https://www.imdb.com/list/ls4108940333/
https://www.imdb.com/list/ls4108814742/
https://www.imdb.com/list/ls4108808611/
https://www.imdb.com/list/ls4108850113/copy/
https://www.imdb.com/list/ls4108877416/copy/
https://www.imdb.com/list/ls4108945189/copy/
https://www.imdb.com/list/ls4108817399/copy/
https://www.imdb.com/list/ls4108818552/copy/
https://www.imdb.com/list/ls4108947111/copy/
https://www.imdb.com/list/ls4108850138/copy/
https://www.imdb.com/list/ls4108930603/copy/
https://www.imdb.com/list/ls4108857361/copy/
https://www.imdb.com/list/ls4108966068/copy/
https://www.imdb.com/list/ls4108812110/copy/
https://www.imdb.com/list/ls4108875374/copy/
https://www.imdb.com/list/ls4108875379/copy/
https://www.imdb.com/list/ls4108940333/copy/
https://www.imdb.com/list/ls4108814742/copy/
https://www.imdb.com/list/ls4108808611/copy/
https://paste.thezomg.com/372875/58917513/
https://paste.ofcode.org/YX6LVXuELrmt6as4kSAG5R
https://hackmd.io/CsHwqWPqTtqaZv8Ouqc8vA
https://wokwi.com/projects/443189800072638465
https://www.onlinegdb.com/fork/38klcfgKa
https://ideone.com/cWWzDI
https://paiza.io/projects/YrCA5BYq5r5EeaEIkpNOpw?language=php
https://jsbin.com/talisogofo/edit?html,output
https://sebsauvage.net/paste/
https://onlinegdb.com/Wt_0Na7UFC
https://telegra.ph/dgwesxd-09-26
https://glot.io/snippets/hbae5jgkq1
https://tempel.in/view/ciSlM83
https://justpaste.it/cgnhy
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=72216865&obs=&emal=&st=1&thread_id=
https://pastebin.com/qACkSJpr
https://pastelink.net/bvnf81so
https://ivpaste.com/v/UwybGYqvKj
https://paste.chapril.org/?29ce4971a07a2296#73Y1TsXECwFq3Sd7QoPmXPxCdwW5ra298931SrhLzrNk
https://etextpad.com/cwiy6kn9ze
https://paste.enginehub.org/EKotcjnVH
https://anotepad.com/notes/58ha7k4a
https://paste.myst.rs/iik4w4vu
https://paste.laravel.io/a323e4d6-982a-4eac-af59-488565cd9427
https://paste.feed-the-beast.com/VbaeyDI5mOl
https://www.wowace.com/paste/d85fbfe7
http://nopaste.ceske-hry.cz/1551979
https://paste.vpsfree.cz/fkVLNWsq
https://notepad.pw/TDt1uUdLpYStCXrPSZiW
https://paste.kodi.tv/limiyucoma
https://notes.io/wQBaa