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.
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I’ve been in crypto for a few years though not a complete beginner, but definitely not a pro. Over time, I built up a decent portfolio, mostly stablecoins like USDT, spread across Ethereum, BSC, and occasionally Tron. I knew enough to move things around confidently… or so I thought. One night, I was transferring $180,000 worth of USDT from my Ethereum wallet to what I thought was my Binance Smart Chain wallet. I copied the BSC address from Trust Wallet, pasted it into MetaMask, and hit send. Gas fee confirmed, transaction successful. Then it hit me. I had sent ERC-20 tokens to a BEP-20 address—same string, sure, but completely different networks. The USDT was gone. Not stolen, not failed—just stuck. Sitting on the Ethereum blockchain, locked in a wallet address I couldn’t access on that chain. And since it was technically a valid transaction, there was no way to cancel or reverse it. I spent the next two days in full crisis mode on Reddit threads, YouTube tutorials, random Telegram “experts.” Most people said the funds were unrecoverable. A few hinted at some complicated “maybe” solutions, but none of that gave me any confidence. MetaMask couldn’t help, Binance said it was out of their control, and even a few friends of mine said I was probably out of luck. Then someone in a crypto dev group mentioned a company called SpyHost Cybersecurity Company. I’d never heard of them before, but the way they talked about them—it wasn’t like your typical “we recover your funds” type of service. This sounded more serious, like real professionals. From the first interaction, it felt different. They weren’t asking dumb questions or throwing out vague promises. I was assigned a case manager. And very possible—if handled right. Turns out, since I controlled both the Ethereum wallet (that sent the funds) and the BSC wallet (where I intended to receive them), they could use that to construct a custom recovery transaction. SpyHost had built their own internal tools to deal with this exact kind of issue—cases where tokens are trapped between chains but tied to the same address. And after about 72 hours, just like they said, the USDT hit my wallet( The full $180,000) What impressed me the most wasn’t just that they recovered the funds—it was how they handled the entire process. Professional, secure, detailed. Since then, I’ve recommended SpyHost Cybersecurity Company to anyone even remotely involved in crypto. Whether you’re a trader, investor, or just holding some coins for the long haul—if you ever find yourself in a mess like I was, these are the people you want in your corner and they can be reached out to through their official E-mail address which is (Spyhost@cyberdude. com)
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