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://breakupserviceep12monoseries.graphy.com/courses/breakupserviceep12
https://thefallenladyreturnsep177017.graphy.com/courses/the-fallen-lady-returns-ep17
https://rebornep9zonaseries.graphy.com/courses/rebornep9
https://revengedloveep5.graphy.com/courses/revengedloveep5
https://headoverheelsmonoseries.graphy.com/courses/headoverheelsep2
https://headoverheelszonadrama.graphy.com/courses/headoverheelsep1
https://feudlastepisode.graphy.com/courses/feudep32
https://thesevenrelicsofillomendrama.graphy.com/courses/thesevenrelicsofillomenep27
https://bridehardthai.graphy.com/courses/bride-hard-thai
https://kopimax.graphy.com/courses/Ha-Gom-The-Darkness-of-The-Soul
https://popl.co/card/TBn3h8Lo/1
https://popl.co/card/jhMqFclc/1
https://popl.co/card/g2Qad3zw/1
https://popl.co/card/7KeSNFyL/1
https://popl.co/card/8h7ULKnD/1
https://popl.co/card/utJyfm4n/1
https://raindrop.io/mangmadkur407/6vyedb-56746383
https://twgsag.amebaownd.com/posts/57021096
https://imgur.com/a/vwyeyerydf-AZWZy69
https://app.daily.dev/posts/sehdjd-zmngiygng
https://hackmd.io/@kD42jcHWQCehFEEC-jw7MQ/BJBH6sQElx
https://muckrack.com/mang-madkur
https://wokwi.com/projects/434340723940202497
https://searchtech.fogbugz.com/default.asp?Suggestions.1.802445.0
https://jsbin.com/rukowiluri/edit?html,output
https://paiza.io/projects/t7SXQ1RUvrTNmL7hlHWZyQ?language=php
https://snippet.host/hwkzgb
https://ctxt.io/2/AAB4F7vWEQ
https://rextester.com/NTCY6663
https://glot.io/snippets/h8hqpqp7el
https://www.onlinegdb.com/YJd5v61gZ
https://paste.centos.org/view/576f16b0
https://tempel.in/view/4cK
https://paste.chapril.org/?e127fce226431158#GeefySd4Ao5JxvsN1xavWNayJosSM7B5J8RtUyjmPt6f
https://tiny-paste.com/149645/
https://p.ip.fi/4BwE
https://justpaste.it/dew6i
https://privatebin.net/?a7ee69e11a8f86f3#9uoVdXw3e3NWeWbxPA6aiFUJRbzpc32FzfEktqHJSJRE
https://www.wowace.com/paste/5ef49119
https://www.fimfiction.net/blog/1126282/watch-how-to-train-your-dragon-2025-fll-moie-now-available-onlne
https://www.fimfiction.net/blog/1126286/watch-final-destination-bloodlines-2025-fll-moie-streaig-onlne-available-now
https://www.fimfiction.net/blog/1126288/watch-materialists-2025-fll-moie-streaig-onlne-available-now
https://www.fimfiction.net/blog/1126289/watch-lilo-stitch-2025-fll-moie-streaig-onlne-available-now
https://www.fimfiction.net/blog/1126290/watch-karate-kid-legends-2025-fll-moie-streaig-onlne-available-now
https://www.fimfiction.net/blog/1126291/watch-mission-impossible-the-final-reckoning-2025-fll-moie-streaig-onlne-available-now
https://www.fimfiction.net/blog/1126292/watch-ballerina-2025-fll-moie-streaig-onlne-available-now
https://twgsag.amebaownd.com/posts/57019910
https://app.daily.dev/posts/nina-elle-dmhnlflrk
https://imgur.com/a/q6NTPoD
https://wokwi.com/projects/434315344005071873
https://searchtech.fogbugz.com/default.asp?Suggestions.1.802103.0
https://jsbin.com/varulebevo/edit?html,output
https://paiza.io/projects/5hJKOqvcov7Y5IEXuUdGqQ?language=php
https://snippet.host/vnujcp
https://ctxt.io/2/AAB4F8vTEg
https://rextester.com/BWKS60651
https://glot.io/snippets/h8hfli1lj5
https://www.onlinegdb.com/2qAqLT72o
I was drawn in by the glowing reviews and testimonials about Meriz Investment Co. They promised extraordinary returns, claiming that I could earn a 15% profit in just a few weeks. Enthralled by the prospect of rapid wealth accumulation, I made the decision to invest a sum of $ 230,000. At the time, it felt like a golden opportunity, and I was eager to witness my investment flourish.As the weeks elapsed, however, the anticipated returns never materialized. When I attempted to withdraw my funds, I was met with a barrage of evasive excuses from the company. They insisted that I needed to remit additional fees to access my money, which raised significant alarm bells in my mind. I began to comprehend that something was profoundly amiss. My requests for a refund were met with silence, and I felt a sinking sensation in my stomach as the grim reality of the situation dawned on me: I had fallen victim to a nefarious scam.One fateful day, I received an emergency call informing me that my father was gravely ill and required immediate medical attention. In a state of panic, I attempted to transfer funds to cover his medical expenses, but to my horror, the transaction was thwarted. The company’s representatives continued to fabricate excuses, and I felt utterly powerless. My heart raced as I realized that not only had I lost my investment, but I was also unable to access funds when my family needed them the most.Desperate and feeling utterly defeated, I confided in a trusted friend about my predicament. They listened intently and then recommended GRAYWARE TECH SERVICES , a firm that specializes in the recovery of lost funds from fraudulent schemes. Skeptical yet hopeful, I decided to reach out to GRAYWARE TECH SERVICES and elucidate everything that had transpired. I was uncertain if they could assist me, but I felt I had no other recourse.To my astonishment, the team at GRAYWARE TECH SERVICES acted with remarkable swiftness and professionalism. They grasped the urgency of my situation and assured me that they would employ every resource at their disposal to recover my funds. Their expertise and unwavering dedication instilled a sense of hope when I felt utterly despondent. Within a mere 24 hours, I received the astonishing news that GRAYWARE TECH SERVICES had successfully reclaimed all my money, including the promised profits. I was elated! Not only did I recover my initial investment, but I also regained all my cryptocurrency, which I had feared was lost forever. The relief I experienced was overwhelming, and I could scarcely believe that what had seemed like a lost cause had transformed into a triumphant recovery.Scams can ensnare anyone, and I implore anyone who finds themselves in a similar predicament to seek assistance from reputable recovery services like GRAYWARE TECH SERVICES . Do not hesitate to reach out for help; it can truly make all the difference. While the allure of quick profits can be intoxicating, it is imperative to safeguard yourself and your hard-earned money. Thanks to GRAYWARE TECH SERVICES , I was able to reclaim my funds.You can reach them on whatsapp +18582759508, web at ( https://graywaretechservices.com/ ) also on Mail: (contact@graywaretechservices.com)
https://www.fimfiction.net/blog/1125665/tin-soldier-2025
https://www.fimfiction.net/blog/1125666/tim-travers-the-time-travelers-paradox-2025
https://www.fimfiction.net/blog/1125680/dangerous-animals-2025
https://www.fimfiction.net/blog/1125687/die-my-love-2025
https://www.fimfiction.net/blog/1125698/elio-2025
https://www.fimfiction.net/blog/1125702/exterritorial-2025
https://www.fimfiction.net/blog/1125703/fight-or-flight-2025
https://www.fimfiction.net/blog/1125704/finding-faith-2025
https://www.fimfiction.net/blog/1125706/fountain-of-youth-2025
https://www.fimfiction.net/blog/1125707/four-letters-of-love-2025
https://www.fimfiction.net/blog/1125709/freaky-tales-2025
https://www.fimfiction.net/blog/1125710/friendship-2025
https://www.fimfiction.net/blog/1125711/alappuzha-gymkhana-2025
https://www.fimfiction.net/blog/1125712/taandob-2025
https://www.fimfiction.net/blog/1125713/borbaad-2025
https://www.fimfiction.net/blog/1125715/good-bad-ugly-2025
https://www.fimfiction.net/blog/1125716/straw-2025
https://www.fimfiction.net/blog/1125717/the-phoenician-scheme-2025
https://www.fimfiction.net/blog/1125718/kayara-2025
https://www.fimfiction.net/blog/1125720/ballerina-2025
https://www.fimfiction.net/blog/1125721/predator-killer-of-killers-2025
https://searchtech.fogbugz.com/default.asp?Suggestions.1.800613.0
https://jsbin.com/kokufezini/edit?html,output
https://paiza.io/projects/9q7mDDQFCDecYbMCcgQeAA?language=php
https://snippet.host/hhcuac
https://rextester.com/JOL55617
https://glot.io/snippets/h8fnz3egzp
https://carousell.app.link/ADXVBQ8XjUb
https://raindrop.io/mangmadkur407/blekokxzdas-56646009
https://twgsag.amebaownd.com/posts/57012752
https://hackmd.io/@kD42jcHWQCehFEEC-jw7MQ/HkMU9VWVlg