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://forum.codewithmosh.com/t/xxx-sex-videos-japanese-xnxx-sex-video/33926
https://forum.codewithmosh.com/t/new-x-videos-japanese-xnxx-sex-video/33954
https://forum.codewithmosh.com/t/viral-video-sophie-rain-spiderman-original-full-video-short-clip/33972
https://forum.codewithmosh.com/t/viral-video-sophie-rain-spiderman-original-full-leaked-video-mms-clip-new/34065
https://forum.codewithmosh.com/t/trending-sophie-rain-spiderman-video-oficial/34081
https://forum.codewithmosh.com/t/sex-video-sophie-rain-spiderman-viral-video-tutorial-original-full-hot-sex-videos/34087
https://forum.codewithmosh.com/t/viral-video-sophie-rain-spiderman-full-video-sophie-rain-spiderman-videos/34095
https://forum.codewithmosh.com/t/viral-video-sophie-rain-spiderman-original-full-leaked-video-short-clip-new/34114
https://forum.codewithmosh.com/t/original-viral-sophie-rain-spiderman-full-video-sophie-rain-spiderman-videos/34147
https://forum.codewithmosh.com/t/new-viral-lily-phillips-leaked-video-tutorial-original-full-videos-clip/34307
https://forum.codewithmosh.com/t/original-viral-lily-phillips-leaked-video-original-full-videos-short-clip/34319
https://forum.codewithmosh.com/t/viral-video-lily-phillips-full-video-lily-phillips-videos/34330
https://forum.codewithmosh.com/t/viral-video-lily-phillips-original-full-video-short-clip/34476
https://forum.codewithmosh.com/t/viral-video-lily-phillips-leaked-video-tutorial-original-full-videos/34485
https://forum.codewithmosh.com/t/viral-sex-lily-phillips-leaked-video-original-full-videos-short-clip/34491
https://forum.codewithmosh.com/t/viral-asian-viral-mms-xnxx-video-full-hot-sex-hd/34503
https://forum.codewithmosh.com/t/sex-video-japanese-sexy-mom-xxx-porn-video-full-hd-original-hot-sex-videos/34509
https://forum.codewithmosh.com/t/viral-video-new-desi-indian-teen-girls-xxx-porn-video-orginal-full-hd-hot-sex-videos-18/34520
https://forum.codewithmosh.com/t/viral-video-new-japanese-xxx-porn-video-orginal-full-hd-hot-sex-video-18/34557
https://forum.codewithmosh.com/t/viral-sex-new-desi-indian-teen-girl-xxx-porn-video-orginal-full-hd-hot-sex-video-18/34565
https://forum.codewithmosh.com/t/viral-egypt-viral-mms-xnxx-video-full-hot-sex-hd/34594
https://forum.codewithmosh.com/t/viral-video-new-spanish-xxx-porn-video-orginal-full-hd-hot-sex-video-18/34597
https://forum.codewithmosh.com/t/viral-latina-viral-mms-xnxx-video-full-hot-sex-hd/34603
https://challonge.com/bjk2v4l8
https://medium.com/@voorheessn/dgdsfghsd-etygeirutsad-sdgbkjsdfg-d50d5c47e81c
https://hackmd.io/s/S1SF2nkwJe
https://www.pixiv.net/novel/show.php?id=23792295
https://forum.thecodingcolosseum.com/topic/29822/sgfh-rtuwtyhaerhgadsh
https://forum.daoyidh.com/topic/12666/sdfhgrfjfsdj-dfjesdfhdsfhsdfjsdfj
https://freepaste.link/qqsxii5kbf
https://wokwi.com/projects/419776224192104449
https://jsitor.com/Jad8LhRVkj
https://paste.ee/p/FYTcBruu
https://pastelink.net/gfp1c79d
https://justpaste.it/ec7jm
https://glot.io/snippets/h3khvj50go
https://paste.enginehub.org/m9_xhMFU5
https://www.pastery.net/tdxtdh/
https://paiza.io/projects/PQpov9WzBxa6_4MUwHwGTA
https://yamcode.com/asdgewy-eryureyergsdh
https://paste.intergen.online/view/2591077c
https://paste.feed-the-beast.com/view/a28fda24
https://paste.centos.org/view/52b9de8c
https://rextester.com/CCJ64227
https://notes.io/wBdEH
https://paste4btc.com/KWcquOmU
https://app.daily.dev/posts/asgsdgahsdb-dskgbajsd-sdkghiuewhtsdhasdh-vjeybzzyi
https://community.thermaltake.com/index.php?/topic/578703-safdsague-dsbghadsg-sdutueryhiadjfkldsagdslkhgasfdhasdj/
https://tinhte.vn/profile/guarda-paddington-in-peru-2024-film-completo.3271582/
https://tinhte.vn/profile/guarda-paddington-in-peru-film-completo.3271583/
https://tinhte.vn/profile/paddington-in-peru-2024-film-completo-in-italiano.3271586/
https://tinhte.vn/profile/paddington-in-peru-film-completo-streaming-ita.3271588/
https://tinhte.vn/profile/film-ita-paddington-in-peru-2024-streaming.3271645/
https://tinhte.vn/profile/openload-paddington-in-peru-streaming-ita.3271643/
https://tinhte.vn/profile/cb01-paddington-in-peru-2024-streaming-ita.3271648/
https://tinhte.vn/profile/guarda-paddington-in-peru-streaming-ita-in-hd.3271649/
https://tinhte.vn/profile/paddington-in-peru-2024-film-completo-streaming.3271693/
https://tinhte.vn/profile/cb01-io-sono-la-fine-del-mondo-streaming-ita.3271695/
https://tinhte.vn/profile/film-io-sono-la-fine-del-mondo-streaming-ita.3271697/
https://tinhte.vn/profile/guarda-mica-e-colpa-mia-2025-film-completo.3271734/
https://tinhte.vn/profile/guarda-mica-e-colpa-mia-film-completo.3271742/
https://tinhte.vn/profile/mica-e-colpa-mia-2025-film-completo-in-italiano.3271736/
https://tinhte.vn/profile/mica-e-colpa-mia-film-completo-alta-definizione.3271739/
https://tinhte.vn/profile/film-io-sono-la-fine-del-mondo-streaming-ita.3271791/
https://tinhte.vn/profile/film-io-sono-la-fine-del-mondo-streaming-ita.3271792/
https://tinhte.vn/profile/cb01-mica-e-colpa-mia-2025-streaming-ita.3271794/
https://tinhte.vn/profile/guarda-mica-e-colpa-mia-streaming-ita-in-hd.3271795/
https://tinhte.vn/profile/film-ita-il-treno-dei-bambini-2024-streaming.3271855/
https://tinhte.vn/profile/openload-il-treno-dei-bambini-streaming-ita.3271856/
https://tinhte.vn/profile/cb01-il-treno-dei-bambini-2024-streaming-ita.3271863/
https://tinhte.vn/profile/guarda-il-treno-dei-bambini-streaming-ita.3271866/
https://tinhte.vn/profile/ganzer-film-der-heimweg-stream-filme-deutsch.3271970/
https://tinhte.vn/profile/stream-der-heimweg-ganzer-film-deutsch.3271971/
https://tinhte.vn/profile/kino-hd-der-heimweg-ganzer-film-deutsch.3271973/
https://tinhte.vn/profile/ganzer-film-der-heimweg-stream-filme-deutsch.3271977/
https://tinhte.vn/profile/ganzer-flim-der-heimweg-stream-deutsch.3272046/
https://tinhte.vn/profile/ganzer-film-der-heimweg-stream-deutsch.3272047/
https://tinhte.vn/profile/streaming-ita-io-sono-la-fine-del-mondo-film.3272292/
https://tinhte.vn/profile/streaming-ita-io-sono-la-fine-del-mondo-cb01.3272303/
https://tinhte.vn/profile/ita-io-sono-la-fine-del-mondo-streaming-cb01.3272294/
https://tinhte.vn/profile/io-sono-la-fine-del-mondo-streaming-ita-cb01.3272295/
https://tinhte.vn/profile/nosferatu-2024-celijat-film-onlajn-bg.3272332/
https://tinhte.vn/profile/nosferatu-celijat-film-2024-onlajn-bg-audio.3272333/
https://tinhte.vn/profile/nosferatu-celijat-film-onlajn-bg-bg-subs.3272335/
https://tinhte.vn/profile/nosferatu-2024-celijat-film.3272338/
https://cccv.to/subthaihiddenface
https://cccv.to/hiddenfacethaidubed
https://nas.io/hidenfacemovekoreanthai/challenges/-2025-thai-1080p
https://nas.io/hidenfacemovekoreanthai/challenges/-
https://nas.io/hidenfacemovekoreanthai/challenges/-hidden-face-2025-thai-hd
https://nas.io/hiddenfacesubthai/challenges/-hidden-face2025-1080p
https://nas.io/hiddenfacesubthai/challenges/-hdhidden-face-
https://nas.io/hiddenfacesubthai/challenges/hidden-face-2025-
https://upresenter.ai/prez/5g9wjkl9mnf3a86
https://upresenter.ai/page/facehidenthai
https://upresenter.ai/page/hiddenfacethaidubed
https://upresenter.ai/page/404Ch%E1%BA%A1yNgay%C4%90i
https://upresenter.ai/page/fullhdviesub
https://upresenter.ai/page/culpatuyaespana
https://upresenter.ai/page/peliculaculpatuyaa
https://upresenter.ai/page/hdculpatuyaa
https://upresenter.ai/page/VerSoloLevelingReAwakening
https://upresenter.ai/page/sololevelingpelicula
https://upresenter.ai/page/peliculaversololeveling
https://nas.io/strabot/challenges/xem-phimnhm-sonic-3-4k-vietsub-2024-thuyt-minh-full-hd1080p
https://paa.ge/juegodeadrones2pantera/en
https://view.genially.com/678118a2a54f4c5ff9703960/presentation-xem-phim-nhim-sonic-3-2024-vietsub-full-hd-online-phimmoi
https://upresenter.ai/page/nhimsonic3fullhd
https://cccv.to/subthaihiddenface
https://cccv.to/hiddenfacethaidubed
https://nas.io/hidenfacemovekoreanthai/challenges/-2025-thai-1080p
https://nas.io/hidenfacemovekoreanthai/challenges/-
https://nas.io/hidenfacemovekoreanthai/challenges/-hidden-face-2025-thai-hd
https://nas.io/hiddenfacesubthai/challenges/-hidden-face2025-1080p
https://nas.io/hiddenfacesubthai/challenges/-hdhidden-face-
https://nas.io/hiddenfacesubthai/challenges/hidden-face-2025-
https://upresenter.ai/prez/5g9wjkl9mnf3a86
https://upresenter.ai/page/facehidenthai
https://upresenter.ai/page/hiddenfacethaidubed
https://upresenter.ai/page/404Ch%E1%BA%A1yNgay%C4%90i
https://upresenter.ai/page/fullhdviesub
https://upresenter.ai/page/culpatuyaespana
https://upresenter.ai/page/peliculaculpatuyaa
https://upresenter.ai/page/hdculpatuyaa
https://upresenter.ai/page/VerSoloLevelingReAwakening
https://upresenter.ai/page/sololevelingpelicula
https://upresenter.ai/page/peliculaversololeveling
https://nas.io/strabot/challenges/xem-phimnhm-sonic-3-4k-vietsub-2024-thuyt-minh-full-hd1080p
https://paa.ge/juegodeadrones2pantera/en
https://view.genially.com/678118a2a54f4c5ff9703960/presentation-xem-phim-nhim-sonic-3-2024-vietsub-full-hd-online-phimmoi
https://upresenter.ai/page/nhimsonic3fullhd
https://cccv.to/wainoomhd4k
https://cccv.to/404runrunhd4k
https://cccv.to/deadpoolwolverinethai
https://cccv.to/thesubstancethai
https://cccv.to/werewolvesthai4k
https://cccv.to/venom3hd4kthai
https://cccv.to/teeyod2hd4kthai
https://cccv.to/hiddenfacehd4kthai
https://cccv.to/theparadiseofthornshd1080p
https://cccv.to/wainoom2544hd1080p
https://cccv.to/hiddenface1080
https://cccv.to/hidenfacethai
https://cccv.to/nft/a017d72fed1de44ae976ec21db24df017_1
https://cccv.to/nft/af9ef507aa276439884a0ed4161af1f64_1
https://cccv.to/nft/ad13a31fd2184489696c0befd51aa28d9_1
https://milkumilikmilik.hashnode.dev/r-ashwin-on-rishabh-pant-he-has-one-of-the-best-defenses-in-world-cricket
https://multy.me/xxjX0
https://multy.me/c8tDh
https://start.me/w/kwwDLE
https://forumketoan.com/threads/fstesusrtu.55993/
https://scrapbox.io/projecpublik/fgdfggargear
https://forum.daoyidh.com/topic/12547/fstreu64w6u4
https://www.twosapp.com/67810a5433940da39dca6e62
https://mastodon.social/@tvgratisan/113803915673493120
https://bsky.app/profile/adekarbit.bsky.social
https://papaly.com/categories/share?id=7c982c8904e143d0b1af8c68bf65ed7e
https://chouseisan.com/s?h=388f7213233848d4bcbf33ce8386cc46
https://foro.ribbon.es/topic/40719/dsfaert5
https://mlx.su/paste/view/702e965a