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://cubecobra.com/cube/overview/aea3fdff-5a4d-4648-bfa4-bac0c23dacc0
https://cubecobra.com/cube/overview/d0b22f63-de79-440e-b84c-f06638a415a0
https://cubecobra.com/cube/overview/8eee5c85-c00d-495a-9b00-afac62a85738
https://cubecobra.com/cube/overview/c0ef7a28-8ef0-4274-a547-6c46fb216041
https://cubecobra.com/cube/overview/d7b1d7cd-e0d8-4be8-84e2-9f9201cd19a0
https://cubecobra.com/cube/overview/358ffc97-50a5-4d14-8c45-e8b45db628b5
https://cubecobra.com/cube/overview/06fac5ff-8b6e-4896-9bab-1ab210272203
https://cubecobra.com/cube/overview/4578c783-96a6-4b4f-90fd-d3b5bdd8445e
https://cubecobra.com/cube/overview/0698c921-6f66-4036-ae8a-0eba29d5d4dd
https://cubecobra.com/cube/overview/ef866243-26d5-43fb-8b32-d8318089c909
https://cubecobra.com/cube/overview/44c9e9ae-8307-4365-ac07-cbfa1eb9480c
https://cubecobra.com/cube/overview/29b33e95-19cc-47ec-bbcd-5f6cafae2e07
https://cubecobra.com/cube/overview/48e016b3-abf1-411b-8841-d6756e670881
https://cubecobra.com/cube/overview/3a669651-8645-4adf-8727-9cc00c406ef2
https://cubecobra.com/cube/overview/87e30fc3-9e10-4f73-b7be-368726a6aa04
https://cubecobra.com/cube/overview/1c23143a-6ca1-4b29-b61f-b10090864be9
https://cubecobra.com/cube/overview/8f2d9a96-2e40-4470-8fdb-c8c88dadc28e
https://cubecobra.com/cube/overview/d890a3ae-f28d-4a37-87b4-1522e61acca5
https://cubecobra.com/cube/overview/65b58808-e42a-4b46-b1dc-d557815552f3
https://cubecobra.com/cube/overview/3747a045-3f26-413d-a93c-3df39e7a9603
https://cubecobra.com/cube/overview/fff55521-800a-4d93-9893-6971239d31d4
https://cubecobra.com/cube/overview/3e6c95b1-3708-4d70-87f0-be24a0f017cd
https://sloan.ucr.edu/photos/tytryityiytityvbfd
https://network.propertyweek.com/photos/tytryityiytityvbfd
https://zagspace.gonzaga.edu/photos/tytryityiytityvbfd
https://educat.xtec.cat/photos/tytryityiytityvbfd
https://medium.com/@voorheessn/dhdfhywr-dfhdfheryert-340fdc439a1c
https://app.daily.dev/posts/sddfshuyru-sjfasfsagfasgasg-xhwjxp5zd
https://hackmd.io/s/rkW7ZAW4ye
https://www.pixiv.net/novel/show.php?id=23557092
https://forum.thecodingcolosseum.com/topic/23875/sgsderywre-fdhadsgds
https://web3devcommunity.com/topic/43114/dsghryery-dsfgsdagsdgadsg
https://forum.instube.com/d/191572-sgsdgtert-sdgasdgd
https://forum.daoyidh.com/topic/7761/gewrgsdgads-sdahsdertgdsgadsg
https://freepaste.link/q12nupeqgv
https://wokwi.com/projects/416620740103270401
https://jsitor.com/JlI4Olp6WM
https://paste.ee/p/CW79I
https://pastebin.com/kw25bqgL
https://pastelink.net/4hqtao6n
https://www.etextpad.com/9pqarmkxjh
https://justpaste.it/gtiic
https://glot.io/snippets/h2i3f3ico4
https://paste.enginehub.org/hKFfq9DQt
https://www.pastery.net/tsxerk/
https://paiza.io/projects/9ibeQ9IwD9QEH8SjzT1QyA
https://yamcode.com/sftertwqetewtwet
https://paste.intergen.online/view/3d7e61f4
https://wow.curseforge.com/paste/3217dd39
https://wow.curseforge.com/paste/d55bda20
https://paste.feed-the-beast.com/view/5e175c50
https://rextester.com/ARTIHD1591
https://dictanote.co/n/1124135/
https://notes.io/w8QQe
https://paste4btc.com/doq6Yzxl