Top 20 Bodyweight WODs for CrossFit

by WOD Fever

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

4913 comments

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

    WORKIFYY

  • https://old.bitchute.com/video/yJuj5Pwh89QU/
    https://old.bitchute.com/video/XEk1BTeLodsr/
    https://old.bitchute.com/video/uwavqFuCZOS5/
    https://old.bitchute.com/video/NYoKEz3xt3Ul/
    https://old.bitchute.com/video/OkpT4hE9ujQG/
    https://carousell.app.link/zoQvQoIYSTb
    https://imgur.com/gallery/eweshsah-F77bBGa
    https://challonge.com/co6cwsd0
    https://minakdjinggo.amebaownd.com/posts/56940091
    https://sharing.clickup.com/90181144896/t/h/86etph0ga/XWPLYTKZQV1LYXC
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.785718.0
    https://old.bitchute.com/channel/1koe7QQnYicu/
    https://old.bitchute.com/channel/1koe7QQnYicu/
    https://snippet.host/dvixdb
    https://ctxt.io/2/AAB44wRiFw
    https://rextester.com/AFMR74065
    https://glot.io/snippets/h7xrja82av

    eegeh

  • https://old.bitchute.com/video/gWl92IbN7aDe/
    https://old.bitchute.com/video/XhU6mIkjn6za/
    https://old.bitchute.com/video/M10ltkKSq7Lo/
    https://old.bitchute.com/video/Va6B0XdZ3ykr/
    https://carousell.app.link/k87yJM0QSTb
    https://imgur.com/gallery/atv4yeyh-AM1tcsd
    https://minakdjinggo.amebaownd.com/posts/56939664
    https://challonge.com/kn57gf5k
    https://wokwi.com/projects/432692428675821569
    https://jsbin.com/qimiruleso/edit?html,output
    https://paiza.io/projects/suZCABMMC53LaQ-0ihJ5rQ?language=php
    https://snippet.host/sbzsoy
    https://ctxt.io/2/AAB4u1NgEQ
    https://rextester.com/SAQZ51394
    https://glot.io/snippets/h7xokdwwsn
    https://www.onlinegdb.com/9N4GZ3fhxK

    wtvessdg

  • https://old.bitchute.com/video/7olmHQcDbREl/
    https://old.bitchute.com/video/3oKtd5iQQt77/
    https://old.bitchute.com/video/hrChngChiIQg/
    https://old.bitchute.com/video/F09D8tCKjEnR/
    https://old.bitchute.com/video/pA05WyTAGVLU/
    https://imgur.com/gallery/karatekidlegends-episKfV
    https://challonge.com/xrfigcbg
    https://id.carousell.com/p/karatekidlegends-1372659190/
    https://minakdjinggo.amebaownd.com/posts/56939026
    https://wokwi.com/projects/432680090443754497
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.785484.0
    https://paiza.io/projects/LJSalxO6vgxC_1hC5UboXQ?language=php
    https://snippet.host/hxgyrc
    https://ctxt.io/2/AAB43SETFw
    https://rextester.com/RHXE87308
    https://www.onlinegdb.com/wnpstUkCW
    https://paste.centos.org/view/7e37c7f4

    k4r4t3k1dl363nd5

  • https://old.bitchute.com/video/BWRHcQj1yIWh/
    https://old.bitchute.com/video/NQ5IYP2dHqaK/
    https://old.bitchute.com/video/uRi9DpR1i8rA/
    https://old.bitchute.com/video/4rZf8HgqGEVy/
    https://id.carousell.com/p/1372657458/
    https://minakdjinggo.amebaownd.com/posts/56938922
    https://challonge.com/ni2p92i3
    https://imgur.com/gallery/Jrz2Kjy
    https://wokwi.com/projects/432677087080633345
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.785447.0
    https://jsbin.com/majohaguru/edit?html,output
    https://paiza.io/projects/lbdaKo6Ih2TMXI2FFLuCYw?language=php
    https://snippet.host/wirxhh
    https://ctxt.io/2/AAB4hwlUEQ
    https://rextester.com/VBD56635
    https://glot.io/snippets/h7xhua00mb
    https://paste.centos.org/view/891338dc
    https://www.onlinegdb.com/-IF1uZkwz

    sabrinasabrok

  • https://old.bitchute.com/video/3oM838GLU1PE/
    https://old.bitchute.com/video/LnfImvWz1AZf/
    https://old.bitchute.com/video/7os1PVkOa6VC/
    https://old.bitchute.com/video/E3AYtqImgBDW/
    https://carousell.app.link/ZHVCmQ8oSTb
    https://minakdjinggo.amebaownd.com/posts/56938623
    https://imgur.com/gallery/sikandar-sFCg0xf
    https://challonge.com/znu10npg
    https://wokwi.com/projects/432668280989259777
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.785391.0
    https://jsbin.com/gidelevite/edit?html,output
    https://paiza.io/projects/Sz7V5UKEAlP3B2EmgjSUeA?language=php
    https://snippet.host/oadjad
    https://ctxt.io/2/AAB4X54AEw
    https://rextester.com/FXCY70370
    https://glot.io/snippets/h7xdzzcgm1

    sikandar

Leave a comment

Back to New Posts