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.
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I never imagined I’d fall victim to a scam. I always thought I was cautious. But one mistake just one moment of trust in the wrong place cost me $133,000. It started with what seemed like a legitimate investment opportunity I found online. The website looked professional, the customer service was prompt, and the profits seemed slow but steady. I didn’t dump everything in at once. I tested the waters. The first few withdrawals went smoothly, and that’s what got me hooked. Then came the rug pull. I tried to withdraw my money, and suddenly everything changed. My account was frozen, support went silent, and the website eventually disappeared altogether. I was devastated. That was years of savings college funds, medical bills, rent money. I was too ashamed to tell my family. I couldn’t sleep. I blamed myself for being so stupid. The weight of losing $133,000 was suffocating. I tried everything filed reports with my bank, spoke to the police, and even reported it to financial watchdogs. Everyone was sympathetic, but nobody could actually do anything. It felt hopeless until someone mentioned Malice Cyber Recovery. At first, I was skeptical. After everything, I had zero trust in anyone. But I was desperate, and I had nothing left to lose. From the first call, the team at Malice Cyber Recovery was professional, understanding, and brutally honest. They didn’t promise miracles they promised effort. And they delivered. They tracked down the digital footprints, coordinated with international crypto exchanges, and used some kind of dark web forensics I still don’t understand. Within six weeks, I got the email I’d been praying for: We’ve recovered your funds. When the money hit my account, I broke down crying. All $133,000 every single dollar was back. I didn’t just recover my finances I recovered my peace, my dignity, and my future. I know what it’s like to feel helpless. If you’re reading this and you’ve lost money online, don’t give up. Malice Cyber Recovery gave me a second chance, and they might just do the same for you.
WhatsApp: +61410262541
Email: malicecyyberrecovery@contractor.net