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!
Great post! The information I’m finding here is incredibly beneficial, my friend. This blog is truly fantastic, filled with useful information and valuable content. It’s clear that a lot of effort goes into maintaining this high quality, and it really shows. I appreciate your dedication and hard work in creating such a helpful resource. Keep up the great work you’re doing here, and continue to share more of this valuable information. Your efforts are making a positive impact, and I look forward to reading more from you in the future! Visit the Escorts website for more information
https://www.sonalilucknowescorts.com/
https://www.pinklady.co.in/
https://www.maryna.in/
https://www.dirtyescortsmodels.in/
https://www.avantikarao.co.in
https://github.com/in-the-lost-lands-2025-gub-dowlod-itt
https://github.com/night-of-the-zoo-2025-gub-dowlod
https://github.com/rule-breakers-2025-gub-dowlod
https://github.com/queen-of-the-ring-2025-gub-dowlod-itt
https://github.com/mickey-17-2025-gub-dowlod-itt
https://github.com/last-breath-2025-gub-dowlod-itt
https://github.com/riff-raff-2025-gub-dowlod
https://github.com/my-dead-friend-zoe-2025-gub-dowlod-itt
https://github.com/the-monkey-2025-gub-dowlod-itt
https://github.com/the-unbreakable-boy-2025-gub-dowlod
https://github.com/the-gorge-2025-gub-dowlod-itt
https://github.com/the-witcher-sirens-2025-gub-dowlod
https://github.com/captainamerica-2025-gub-dowlod
https://github.com/captainamerica-4-2025-gub-dowlod
https://github.com/my-fault-london-2025-gub-dowlod
https://github.com/ne-zha-2-2025-gub-dowlod-itt
https://github.com/paddington-in-peru-2025-gub-dowlod
https://github.com/bridget-jones-mad-2025-gub-dowlod
https://github.com/heart-eyes-2025-gub-dowlod
https://github.com/parthenope-2025-gub-dowlod
https://github.com/lake-george-2025-gub-dowlod
https://github.com/dog-man-2025-gub-dowlod-itt
https://github.com/companion-2025-gub-dowlod
https://github.com/valiant-one-2025-gub-dowlod
https://github.com/flight-risk-2025-gub-dowlod
https://github.com/presence-2025-gub-dowlod
https://github.com/brave-the-dark-2025-gub-dowlod
https://www.bitsdujour.com/profiles/tsnXzs
https://telegra.ph/Mack-NaKaDIAMOND-03-05
https://github.com/DAMDAMme11225566/Natoo/issues/1
https://github.com/MAVKMAVK11111111111142/Mack1259/issues/1
https://github.com/sggsdfsdfdsfds6745123/NAgoo168/issues/1
https://github.com/DIAMOND168N/Mavk/issues/1
https://github.com/11DIAMOND168/Mac/issues/1
https://github.com/22DIAMOND168/Mack/issues/1
https://github.com/DIAMOND168MM/Mac/issues/1
https://github.com/4DIAMOND168/Phan/issues/1
https://github.com/5DIAMOND168/May/issues/1
https://github.com/3DIAMOND168/Muay/issues/1
https://github.com/6DIAMOND168/Mack/issues/1
https://github.com/2DIAMOND168/Mack/issues/1
https://github.com/1DIAMOND168/Mack/issues/1
https://github.com/12DIAMOND168/Mack/issues/1
https://github.com/16DIAMOND168/Mack/issues/1
https://github.com/8DIAMOND168/Mack/issues/1
https://github.com/7DIAMOND168/Mack1/issues/1
https://cccv.to/ccni8bzzwvedmm
https://cccv.to/tmx63jm4dzhgt5
https://cccv.to/97n8u9q
https://cccv.to/uxdfjj8cdj3px5
https://cccv.to/eb9mg
https://cccv.to/dm1tayz19kwk2j
https://cccv.to/z7p9xcwnbgnmjqf
https://cccv.to/fpexade65i1tysp
https://cccv.to/kiyivv8
https://cccv.to/rc51d39bd
https://cccv.to/24ntippanfgz4
https://cccv.to/tuemv
https://cccv.to/t4p67et99n73nxw
https://cccv.to/679njdk477os9
https://cccv.to/xyripq8
https://cccv.to/dzzyfr5
https://cccv.to/st5qozh5fwkt2w
https://cccv.to/i6gq3unvqcf
https://github.com/Wattanasaksakul1/Kanjanee-/issues/1
https://github.com/Reongsamai154/Thammapak-/issues/1
https://github.com/Tanasombat/Kiatsakul-/issues/1
https://github.com/Wiwatthanasak/Ronnaporn-/issues/1
https://github.com/Supannapakin/Chompunut-/issues/1
https://github.com/antaraprasert/Patanapreecha-/issues/1
https://github.com/Patamadecha/Nichakarn-/issues/1
https://github.com/1Chalermkwansiri/Prapol-/issues/1
https://github.com/Jeerawongsa/Kiatwittaya-/issues/1
https://github.com/Bannawan/Weerachai-/issues/1
https://github.com/gatsalt/FDRewrite/issues/1
https://github.com/aheckmann/m/issues/101
https://github.com/mit-pdos/xv6-riscv/issues/323
https://github.com/babel/example-node-server/issues/71
https://github.com/fuhoujun/e/issues/10
https://github.com/simonask/w/issues/19
https://github.com/NJHu/iOSProject/issues/67
https://github.com/harelba/q/issues/340
https://github.com/dmpe/R/issues/15
https://cccv.to/317dk8zdt19mg8yh
https://cccv.to/zch5uw3fm
https://cccv.to/m12rbakx48
https://cccv.to/jx3f12o4orbot
https://cccv.to/37xuk6
https://cccv.to/7b1tp738jvhz7u
https://cccv.to/92j92wjxuusfjw
https://cccv.to/fzcor7wtxqj1u
https://cccv.to/uezudxbstufpt
https://cccv.to/bp1mofi9n
https://github.com/Kittisompong/Kanjanaarkom1111/issues/1
https://github.com/Lertkoonawong/Chartsombat111/issues/1
https://github.com/Prasanwong/Intaraprasart/issues/1
https://github.com/Rattanaprasert/Sangsawang111/issues/1
https://github.com/Narinchanok/Suwanwechatada111/issues/1
https://github.com/Rattanasetha/Kanjanaarkom1111/issues/1
https://github.com/Suwankaruna/Dechaboon111/issues/2
https://github.com/Pitijamroen/Rattanaprasert111/issues/1
https://github.com/Roongrudee44/Kwankaew111/issues/1
https://github.com/Jantarakiat/Glinpetch111/issues/1
https://github.com/kaina12345678999/kaina123/issues/1
https://github.com/kaina134556666666666/kaina123/issues/1
https://github.com/Thanaratchaku/Thammapak-/issues/1
https://github.com/Reongsamai/Pipattanakul/issues/1
https://github.com/Jarassopon/Chartpipak-/issues/1
https://github.com/Prommabuth/Srisarawong/issues/1
https://github.com/Thammapak/Srisawatwongchai-/issues/1
https://github.com/Gongkiatsakul/Pichitcharoenwong-/issues/1
https://github.com/Narinchanok/Anansapcharoen/issues/1
https://github.com/Panichvattanaku/Pichitcharoenwong-/issues/1
https://github.com/Vichayaprasertkul/Siripapan/issues/1
https://github.com/Nitithamrong/Rattanaprasert/issues/1
https://github.com/Rattanaprasit22/Udomsawatdisuk-/issues/1
https://github.com/Chakraphanpradit/Kajornsakkoso/issues/1
https://cccv.to/7fecan6c
https://cccv.to/2y5s6
https://cccv.to/zjftuyo
https://cccv.to/upijpz2qpeo5447
https://cccv.to/8hqitbmpj8r
https://cccv.to/nny4jrw9bbdnh69j
https://cccv.to/s5newiuqi69pk
https://cccv.to/piawu7
https://cccv.to/bvur31ujs9zx
https://cccv.to/1thv8ptnve3
https://cccv.to/ryu91j71foon5yc
https://cccv.to/trw3kauzz
https://cccv.to/6qacrn2mjno1tkwr
https://cccv.to/1jdiiy55
https://cccv.to/ujerpcnw3m6jzq
https://cccv.to/5gtafika7tz9i21b
https://cccv.to/6y786b1c75
https://cccv.to/h6nr7
https://cccv.to/vq7w4vb5tqk1z
https://cccv.to/c1zxxask3
https://cccv.to/sbbochu422xca
https://cccv.to/nnhft
https://cccv.to/wur6py
https://cccv.to/be2a8s99rf2pq
https://cccv.to/9khf9h1bn8d13
https://cccv.to/qbwv5
https://cccv.to/i1b5y3h53d3
https://cccv.to/7n6eye1jzk2u5ta
https://cccv.to/uroyhf6xs6k
https://github.com/forkingdog/FDFullscreenPopGesture/issues/217
https://github.com/KARNELkoder/fgfgg1/issues/1
https://github.com/WongKinYiu/yolov7/issues/2114
https://github.com/wizardforcel/eloquent-js-3e-zh/issues/22
https://github.com/segmentio/ksuid/issues/86
https://github.com/LeeJunHyun/Image_Segmentation/issues/98
https://cccv.to/txxavt4
https://cccv.to/o5vdy
https://cccv.to/thau4xyi6cfb
https://cccv.to/moha4aiv14r8sn5
https://cccv.to/gz88rdxw4s8
https://cccv.to/ceagpapfxd9rb
https://telegra.ph/KAINA-DAIMOND168-03-05
https://www.bitsdujour.com/profiles/xw8Zhi