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://theparadiseofthorns.site.scene.io/
https://venomthelastdance.site.scene.io/
https://dangerous-boys-2.site.scene.io/
https://www.thinglink.com/scene/1913466180031480485
https://htosports.com/GOODDOCTOREP11UNCUT
https://htosports.com/GOODDOCTOREP11-EP12
https://oode.com/gooddoctor-ep11-ep12
https://teeyod2thai.konfeo.com/
https://lookerstudio.google.com/embed/s/lFOg4tMWtos
https://lookerstudio.google.com/embed/s/rc7OTIlII-4
https://lookerstudio.google.com/embed/s/v8WAf95DKxE
https://lookerstudio.google.com/embed/s/uaq9BzY3QgU
https://lookerstudio.google.com/embed/s/urHYibLmVeM
https://lookerstudio.google.com/embed/s/kUN8lmbyuzY
https://lookerstudio.google.com/embed/s/uRn1L2hXYgw
https://lookerstudio.google.com/embed/s/synYfepFv6I
https://lookerstudio.google.com/embed/s/lpVE1KHlhMA
https://lookerstudio.google.com/embed/s/twSqO6lw8sE
https://lookerstudio.google.com/embed/s/hNz-xrP9zjI
https://lookerstudio.google.com/embed/s/kUWQjFPzVGI
https://lookerstudio.google.com/embed/s/v2uKJhpeXsg
https://lookerstudio.google.com/embed/s/nRt2GTAszn4
https://lookerstudio.google.com/embed/s/gGejHPyHkdY
https://lookerstudio.google.com/embed/s/hWWvLApTvCk
https://lookerstudio.google.com/embed/s/o5bBnsdGkYM
https://lookerstudio.google.com/embed/s/uAXb6deHTl0
https://lookerstudio.google.com/embed/s/voBcUsmm1Cc
https://lookerstudio.google.com/embed/s/uTIyia5CWl4
https://lookerstudio.google.com/embed/s/qdNFznWMVVQ
https://lookerstudio.google.com/embed/s/nstAwuiu57A
https://notes.io/w6JNS
https://snippet.host/phjjtk
https://paste.thezomg.com/241264/55182917/
https://paste.enginehub.org/cpZuwOzdc
https://wokwi.com/projects/414494686495107073
https://paiza.io/projects/eacvxK0nzbm0Oa0cHmdBxA
https://pastenote.net/link/kl37z
https://pastelink.net/utfi6ugt
https://www.etextpad.com/qtx8ddfmaq
https://paste.centos.org/view/45353217
https://tech.io/snippet/WcOpEDa
https://jsitor.com/q_3YVWW5vN
https://privatebin.net/?014765b3690dae58#HvaFwYAYgopkJ7qg5wPmj1S4UahxM6tSdsCqcwfEygSL
https://glot.io/snippets/h1s8ghxpln
https://scrapbox.io/zhtwsubindexing/lookerstudio.google.com%2Fembed%2Fs%2FlFOg4tMWtos
https://tinhte.vn/profile/duhnangoonailn-rakwnlup-rak-won-loop-2024.3123870/
https://tinhte.vn/profile/duhnangorngfrue-love-stuck-rakwnlup-etmerongewb.3123868/
https://tinhte.vn/profile/duhnang-love-stuck-2024-rakwnlup-etmerong-hd.3123867/
https://tinhte.vn/profile/du-hnang-rakwnlup-love-stuck-etmerong-2024-hd.3123869/
https://tinhte.vn/profile/duhnangoonailn-rakwnlup-love-stuck-2024.3123916/
https://tinhte.vn/profile/du-hnang-rakwnlup-2024-etmerongfrue-phaky-aithy.3123913/
https://tinhte.vn/profile/duhnang-rakwnlup-2024-etm-erong-hd-phaky-aithy.3123915/
https://tinhte.vn/profile/love-stuck-2024-rakwnlup-etmerong-hd-phakyaithy.3123917/
https://tinhte.vn/profile/rakwnlup-2024-etmerong-phakyaithy-hd.3123955/
https://tinhte.vn/profile/duhnangoonailn-thuehyd-2-tee-yod-2-2024-thuehyd-2.3124003/
https://tinhte.vn/profile/duhnangorngfrue-tee-yod-2-thuehyd-2-etmerongewb.3124004/
https://tinhte.vn/profile/duhnang-tee-yod-2-2024-thuehyd-2-etmerong-phakyaithy.3124005/
https://tinhte.vn/profile/du-hnang-thuehyd-2-tee-yod-2-etmerong-phakyaithy.3124002/
https://tinhte.vn/profile/duhnangoonailn-thuehyd-2-etmerongfrue-sabaithy.3124037/
https://tinhte.vn/profile/du-hnang-thuehyd-2-2024-etmerongfrue-phaky-aithy.3124038/
https://tinhte.vn/profile/duhnang-thuehyd-2-2024-etm-erong-hd-phaky-aithy.3124040/
https://tinhte.vn/profile/tee-yod-2-2024-thuehyd-2-etmerong-hd-phakyaithy.3124039/
https://tinhte.vn/profile/thuehyd-2-2024-etmerong-phakyaithy-hd.3124076/
https://tinhte.vn/profile/duhnangoonailn-takhlue-echensis-takhlue-echensis.3124154/
https://tinhte.vn/profile/duhnangorngfrue-2024-takhlue-echensis-etmerongewb.3124156/
https://tinhte.vn/profile/duhnang-takhlue-echensis-etmerong-hd-phakyaithy.3124157/
https://tinhte.vn/profile/du-hnang-takhlue-echensis-etmerong-phakyaithy.3124158/
https://getmakerlog.com/discussions/watchfullwe-live-in-time-2024-fullmovie-available-now-online-streamings-hUVFl1k7nk
https://getmakerlog.com/discussions/watchfullvenom-the-last-dance-2024-fullmovie-available-now-online-streamings-FozIwLHX-y
https://getmakerlog.com/discussions/pelisplus-ver-venom-el-ultimo-baile-2024-pelicula-completa-espanol-latino-wcj5KezDWA
https://getmakerlog.com/discussions/cuevana3ver-venom-el-ultimo-baile-2024-pelicula-completa-en-espanol-y-latino-gratis-h1_HJqR_cA
https://getmakerlog.com/discussions/cuevana3-ver-red-one-2024-pelicula-completa-en-espanol-y-latino-qScXTYdDa5
https://getmakerlog.com/discussions/repelisplus-hd-ver-red-one-2024-pelicula-online-en-espanol-y-latino-romjQfVh6n
https://getmakerlog.com/discussions/pelisplus-ver-red-one-2024-pelicula-online-en-espanol-y-latino-vd3ROQTvte
https://getmakerlog.com/discussions/pelisplus-ver-gladiator-ii-2024-pelicula-completa-espanol-latino-aiu9jm-Nm
https://getmakerlog.com/discussions/cuevana3ver-gladiator-ii-2024-pelicula-completa-en-espanol-y-latino-gratis-0GXwoV7pKG
https://getmakerlog.com/discussions/illegal-hayatlar-meclis-filmi-full-izle-2024-tek-parca-1080p-txgq9rSuVw
https://getmakerlog.com/discussions/watchfullvenom-the-last-dance-2024-fullmovie-available-now-online-streamings-Php00Iy5Ir
https://getmakerlog.com/discussions/watchfull-heretic2024-fullmovie-available-now-online-streamings-CbunAwwI3O
https://getmakerlog.com/discussions/watchfull-the-best-christmas-pageant-ever2024-fullmovie-free-online-on-streamings-rEIvL1Idi8
https://getmakerlog.com/discussions/watchfull-the-wild-robot2024-fullmovie-free-online-on-streamings-vhx6XiGgkZ
https://getmakerlog.com/discussions/watchfull-smile-22024-fullmovie-free-online-on-streamings–_9QMeeltL
https://paste.ee/p/3yp35
https://wokwi.com/projects/414476454556120065
https://www.bankier.pl/forum/tematsdsfgtererr,68904019.html
https://forum.instube.com/d/174103-adgdfsgryery
https://medium.com/@voorheessn/adgeryrt-5d1174673b24
https://hackmd.io/s/H1McxjfGJl
https://rextester.com/NQRJQO31775
https://pastelink.net/a0qv0bm8
https://telegra.ph/aeteryrywer-11-13
https://yamcode.com/xvcxbxcbxzcn
https://pastebin.com/JFU8HzLw
https://glot.io/snippets/h1s08x6yoo
https://www.pixiv.net/novel/show.php?id=23404450
https://forum.thecodingcolosseum.com/topic/18606/asdfdgeryeryery
https://www.wowace.com/paste/8a5a00d7
https://wow.curseforge.com/paste/5de8b2a3
https://web3devcommunity.com/topic/39193/yiyuiytwew
https://forum.daoyidh.com/topic/5684/adgetyerutr
https://forum.realdigital.org/d/270874-adgeryeryu
https://paiza.io/projects/EdhHlZEFLL2qHvBnb66pZA
https://idashelteringla.com/en-US/forums/general-discussion/8db515a8-e1a1-ef11-95f5-000d3a31f983
https://idashelteringla.com/en-US/forums/general-discussion/1ec00c40-e4a1-ef11-95f5-000d3a31f983
https://idashelteringla.com/en-US/forums/general-discussion/f485e5f2-e9a1-ef11-95f5-000d3a31f983
https://idashelteringla.com/en-US/forums/general-discussion/6e027aae-eaa1-ef11-95f5-000d3a31f983
https://idashelteringla.com/en-US/forums/general-discussion/82308774-eca1-ef11-95f5-000d3a31f983
https://idashelteringla.com/en-US/forums/general-discussion/e36e1c1b-eca1-ef11-95f5-000d3a31f983
https://idashelteringla.com/en-US/forums/general-discussion/2378b082-eda1-ef11-95f5-000d3a31f983
https://idashelteringla.com/en-US/forums/general-discussion/535e3681-eea1-ef11-95f5-000d3a31f983
https://idashelteringla.com/en-US/forums/general-discussion/02f1511e-efa1-ef11-95f5-000d3a31f983
https://idashelteringla.com/en-US/forums/general-discussion/325bf22c-f0a1-ef11-95f5-000d3a31f983
https://idashelteringla.com/en-US/forums/general-discussion/8104238f-f0a1-ef11-95f5-000d3a31f983
https://medium.com/@voorheessn/vxvdsgsdg-d0ca3be9f9aa
https://hackmd.io/s/S1n2v_zzkl
https://www.pixiv.net/novel/show.php?id=23404218
https://forum.thecodingcolosseum.com/topic/18594/xvsdgsg
https://web3devcommunity.com/topic/39185/sdgerywerye
https://forum.instube.com/d/174079-svsryery
https://forum.daoyidh.com/topic/5682/sfsdreyfhf
https://forum.realdigital.org/d/270683-svfsderyewry
https://freepaste.link/9hovmnevrn
https://wokwi.com/projects/414467252312019969
https://jsitor.com/iSQ4aJ_nVu
https://paste.ee/p/ZQvRJ
https://pastecode.io/s/tv0bqdfm
https://pastebin.com/Dv92ZzvP
https://pastelink.net/l44v1cf5
https://www.etextpad.com/xm70qw39oj
https://justpaste.it/goa6j
https://glot.io/snippets/h1rvy9w4dx
https://paste.enginehub.org/6w1gmY5h_
https://www.pastery.net/jtggxj/
https://paiza.io/projects/6b2mVjEtCKhUSTiUnytYRA
https://yamcode.com/erwet-3693
https://paste.intergen.online/view/3ac84d3d
https://paste.feed-the-beast.com/view/6e831271
https://rextester.com/BTP56279
https://dictanote.co/n/1106340/
https://notes.io/w6KNv
https://paste4btc.com/MCxyndjz
https://www.wowace.com/paste/0d81d55e
https://wow.curseforge.com/paste/9057f48f