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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https://community.oneplus.com/thread/1551157048966643721
https://www.yohlar.com/group/yohlar-group/discussion/6f6c676c-2fa2-4a16-8be4-29dbd66356fc
https://www.yohlar.com/group/yohlar-group/discussion/3e3a2265-73eb-4b9a-ab8f-68b7f58ef989
https://www.myrtlebeastocr.com/group/gear-accessories/discussion/e8fcbe29-be36-4843-b847-a8612f942ea3
https://www.myrtlebeastocr.com/group/gear-accessories/discussion/904b09f5-7135-46a9-bde8-6d646d5f7d39
https://www.myrtlebeastocr.com/group/gear-accessories/discussion/025ab08c-34b5-4867-b2ca-5ba98e4e49c9
https://pastelink.net/5aubdzk2
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https://community.oneplus.com/thread/1551373917174628361
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GET YOUR CRYPTO BACK FROM SCAMMERS
Hello, I’m Matilda Adams from the United States. Losing money through scammers is terrible and awful. You could find yourself in an untenable situation as a result of it; that was exactly what happened to me. I put more than $130,000 into a cryptocurrency platform, and up until it was too late, everything seemed perfectly in place. before I realised I was deceived. I was suffering from depression for days and tried everything to get my money back. I visited dIfferent web pages and read a lot of reviews and testimonies about WIZARD WILLIAMS RECOVERY SERVICES, so I willingly decided to give them a try. and it was the best choice I’ve ever made.The money was recovered back to me very quickly. Choose your investments with cautiousness. Kindly get in contact with Wizard Williams recovery at email (wizardwilliams@mail.com) if you ever encounter similar circumstances, or through WhatsApp +4,9,1,7,6,1,2,4,5,2,0,6,6.
https://community.oneplus.com/thread/1539427007043993602
https://community.oneplus.com/thread/1539435645389242375
https://community.oneplus.com/thread/1551102507017568260
https://community.oneplus.com/thread/1551109912212275200
https://www.yohlar.com/group/yohlar-group/discussion/da9a2622-825e-43d0-991a-d7f3bd72a964
https://www.myrtlebeastocr.com/group/gear-accessories/discussion/1df80a81-0048-413d-9307-eed8c51c6df6
https://www.myrtlebeastocr.com/group/gear-accessories/discussion/9de9bcb8-a1e0-45b8-af66-385da81ee899
https://www.myrtlebeastocr.com/group/gear-accessories/discussion/213b3a6a-c36c-403f-9572-ba80a8be5f00
https://community.oneplus.com/thread/1551141259794448384
https://community.oneplus.com/thread/1551153417915727878
https://community.oneplus.com/thread/1551157048966643721
https://www.yohlar.com/group/yohlar-group/discussion/6f6c676c-2fa2-4a16-8be4-29dbd66356fc
https://www.yohlar.com/group/yohlar-group/discussion/3e3a2265-73eb-4b9a-ab8f-68b7f58ef989
https://www.myrtlebeastocr.com/group/gear-accessories/discussion/e8fcbe29-be36-4843-b847-a8612f942ea3
https://www.myrtlebeastocr.com/group/gear-accessories/discussion/904b09f5-7135-46a9-bde8-6d646d5f7d39
https://www.myrtlebeastocr.com/group/gear-accessories/discussion/025ab08c-34b5-4867-b2ca-5ba98e4e49c9
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