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://missionimpossible7italy.tumblr.com
https://missionimpossible7fajar.tumblr.com
https://filmmissionimpossible7ita.tumblr.com
https://missionimpossible7altadefinizion.tumblr.com
https://www.eventcreate.com/e/guarda-film-cb01-miss
https://soundcloud.com/mission-impossible-watch/watch-mission-impossible-7-dead-reckoning-part-1-2023-fullmovie-free-online-on-123movies
https://soundcloud.com/mission-impossible-watch
https://soundcloud.com/mission-impossible-cb01
https://soundcloud.com/mission-impossible-cb01/cb01mission-impossible-7-dead-reckoning-streaming-ita-in-alta-definizione-film
https://soundcloud.com/mission-impossible-cb01/cb01-guarda-mission-impossible-7-dead-reckoning-parte-uno-ita-in-alta-definizione
https://soundcloud.com/mission-impossible-cb01/guarda-film-mission-impossible-7-dead-reckoning-uno-streaming-ita-in-alta-definizione-cb01
https://soundcloud.com/mission-impossible-cb01/mission-impossible-dead-reckoning-parte-uno-streaming-ita-film-in-senza-limiti
https://soundcloud.com/mission-impossible-cb01/guarda-filmmission-impossible-7-mi-7-sreaming-ita-in-alta-definizione
https://app.eventsframe.com/app/event/4517268727791616/
https://app.eventsframe.com/app/event/4776611704471552/
https://app.eventsframe.com/app/event/5902511611314176/
https://app.eventsframe.com/app/event/4914785667776512/
https://app.eventsframe.com/app/event/5442840890966016/
https://app.eventsframe.com/app/event/5634230774136832/
https://app.eventsframe.com/app/event/6600138720018432/
https://foss.heptapod.net/mercurial/hg-obfuscate/-/issues/363
https://foss.heptapod.net/mercurial/hg-obfuscate/-/issues/364
https://foss.heptapod.net/mercurial/hg-obfuscate/-/issues/365
https://vk.com/fajarsnap-hd-1080p https://vk.com/fajarsnap-2023-school
https://vk.com/fajarsnap-sub-2023 https://bbs.vivo.com/in/thread/128283?t=1689990028322 https://bbs.vivo.com/in/thread/128280?t=1689987387921 https://bbs.vivo.com/in/thread/128281?t=1689988298923 https://bbs.vivo.com/in/thread/128304?t=1689997502143 https://bbs.vivo.com/in/thread/128307?t=1689998515180 https://bbs.vivo.com/in/thread/128306?t=1689998381423 https://bbs.vivo.com/in/thread/128305?t=1689998253822 https://vk.com/lunaandayani-watch-mission-impossible-7-dead-reckoning-part-one-2023-fu
https://vk.com/lunaandayani-watch-mission-impossible-7-dead-reckoning-part-one-free-fu https://vk.com/lunaandayani-watch-mission-impossible-dead-reckoning-part-one-free-fullmo
https://rentry.co/uu9p5r
https://paiza.io/projects/Av38yhD3DvtE8T9rvtlsDA?language=php
https://jsbin.com/xerajemino/edit?html,output
https://bitbin.it/T2bqLy09/
https://www.bankier.pl/forum/temat_dcfsdcdse,61602747.html
https://missionimpossible7italy.tumblr.com
https://missionimpossible7fajar.tumblr.com
https://filmmissionimpossible7ita.tumblr.com
https://missionimpossible7altadefinizion.tumblr.com
https://www.eventcreate.com/e/guarda-film-cb01-miss
https://soundcloud.com/mission-impossible-watch/watch-mission-impossible-7-dead-reckoning-part-1-2023-fullmovie-free-online-on-123movies
https://soundcloud.com/mission-impossible-watch
https://soundcloud.com/mission-impossible-cb01
https://soundcloud.com/mission-impossible-cb01/cb01mission-impossible-7-dead-reckoning-streaming-ita-in-alta-definizione-film
https://soundcloud.com/mission-impossible-cb01/cb01-guarda-mission-impossible-7-dead-reckoning-parte-uno-ita-in-alta-definizione
https://soundcloud.com/mission-impossible-cb01/guarda-film-mission-impossible-7-dead-reckoning-uno-streaming-ita-in-alta-definizione-cb01
https://soundcloud.com/mission-impossible-cb01/mission-impossible-dead-reckoning-parte-uno-streaming-ita-film-in-senza-limiti
https://soundcloud.com/mission-impossible-cb01/guarda-filmmission-impossible-7-mi-7-sreaming-ita-in-alta-definizione
https://app.eventsframe.com/app/event/4517268727791616/
https://app.eventsframe.com/app/event/4776611704471552/
https://app.eventsframe.com/app/event/5902511611314176/
https://app.eventsframe.com/app/event/4914785667776512/
https://app.eventsframe.com/app/event/5442840890966016/
https://app.eventsframe.com/app/event/5634230774136832/
https://app.eventsframe.com/app/event/6600138720018432/
https://foss.heptapod.net/mercurial/hg-obfuscate/-/issues/363
https://foss.heptapod.net/mercurial/hg-obfuscate/-/issues/364
https://foss.heptapod.net/mercurial/hg-obfuscate/-/issues/365
https://vk.com/fajarsnap-hd-1080p https://vk.com/fajarsnap-2023-school
https://vk.com/fajarsnap-sub-2023 https://bbs.vivo.com/in/thread/128283?t=1689990028322 https://bbs.vivo.com/in/thread/128280?t=1689987387921 https://bbs.vivo.com/in/thread/128281?t=1689988298923 https://bbs.vivo.com/in/thread/128304?t=1689997502143 https://bbs.vivo.com/in/thread/128307?t=1689998515180 https://bbs.vivo.com/in/thread/128306?t=1689998381423 https://bbs.vivo.com/in/thread/128305?t=1689998253822 https://vk.com/lunaandayani-watch-mission-impossible-7-dead-reckoning-part-one-2023-fu
https://vk.com/lunaandayani-watch-mission-impossible-7-dead-reckoning-part-one-free-fu https://vk.com/lunaandayani-watch-mission-impossible-dead-reckoning-part-one-free-fullmo
https://rentry.co/uu9p5r
https://paiza.io/projects/Av38yhD3DvtE8T9rvtlsDA?language=php
https://jsbin.com/xerajemino/edit?html,output
https://bitbin.it/T2bqLy09/
https://www.bankier.pl/forum/temat_dcfsdcdse,61602747.html
https://trailblazer.me/id/wweuniversefreecashgeneratornolegit
https://trailblazer.me/id/wweuniverseupdatedfreecashgeneratornoverify
https://trailblazer.me/id/getwweuniversefreecashgeneratornosurvey
https://trailblazer.me/id/wweuniversefreeunlimitedcashgeneratornoverify
https://trailblazer.me/id/workingwweuniversefreecashgeneratornoverify
https://trailblazer.me/id/invictuslostsoulfregemsgeneratornolegit
https://trailblazer.me/id/invictuslostsoulupdatedfreegemsgenerator
https://trailblazer.me/id/getinvictuslostsoulfreegemsgeneratornoverify
https://trailblazer.me/id/secureinvictuslostsoulfreegemsgenerator
https://trailblazer.me/id/invictuslostsoulfreeunlimitedgemsgeneratornoverification
https://trailblazer.me/id/magicmanastrikefreegemsgeneratornoverification
https://trailblazer.me/id/magicmanastrikeupdatedfreegemsgenerator
https://trailblazer.me/id/getmagicmanastrikefreegemsgeneratornosurvey
https://trailblazer.me/id/magicmanastrikefreeunlimitedgemsgeneratornoverification
https://trailblazer.me/id/workingmagicmanastrikefreegemsgeneratornoverify
https://trailblazer.me/id/steelragerobotcarsfreegemsgeneratornoverification
https://trailblazer.me/id/steelragerobotcarsupdatedfreegemsgenerator
https://trailblazer.me/id/getsteelragerobotcarsfreegemsgeneratornoverify
https://trailblazer.me/id/steelragerobotcarsfreeunlimitedgemsgenerator
https://trailblazer.me/id/workingsteelragerobotcarsfreegemsgenerator2023
https://trailblazer.me/id/finalfantasyxvfreegoldgeneratornolegit
https://trailblazer.me/id/finalfantasyxvupdatedfreegoldgenerator
https://trailblazer.me/id/finalfantasyxvfreegoldgeneratornoverification
https://trailblazer.me/id/finalfantasyxvfreeunlimitedgoldgeneratornoverification
https://trailblazer.me/id/workingfinalfantasyxvfreegoldgenerator2023
https://trailblazer.me/id/brawlhallafreemammothcoinsgeneratornolegit
https://trailblazer.me/id/brawlhallaupdatedfreemammothcoinsgenerator
https://trailblazer.me/id/getbrawlhallafreegoldgeneratornewtrick
https://trailblazer.me/id/brawlhallafreeunlimitedgoldgeneratornoverify
https://trailblazer.me/id/workingbrawlhallafreecoinsgeneratornoverification
https://trailblazer.me/id/loveislandfreepassesgeneratornolegit
https://trailblazer.me/id/loveislandupdatedfreepassesgeneratornoverify
https://trailblazer.me/id/getloveislandfreegemsgeneratornoverification
https://trailblazer.me/id/loveislandfreeunlimitedgemsgeneratornoverify
https://trailblazer.me/id/workingloveislandfreepassesgeneratornoverify
https://trailblazer.me/id/bulletforcefreegoldgeneratornolegit
https://trailblazer.me/id/bulletforceupdatedfreegoldgeneratorsurvey
https://trailblazer.me/id/bulletforcefreecreditsgeneratornewtrick
https://trailblazer.me/id/bulletforceunlimitedfreegoldgeneratornoverify
https://trailblazer.me/id/bulletforcefreecreditsgeneratorworking
https://trailblazer.me/id/heartofvegasfreecoinsgeneratornolegit
https://trailblazer.me/id/heartofvegasupdatedfreecoinsgeneratornosurvey
https://trailblazer.me/id/getheartofvegasfreecoinsgeneratornewtrick
https://trailblazer.me/id/heartofvegasfreeunlimitedcoinsgeneratornewmethod
https://trailblazer.me/id/trustedheartofvegasfreecoinsgener
https://trailblazer.me/id/gsncasinofreechipsgeneratornolegit
https://trailblazer.me/id/gsncasinoupdatedfreechipsgeneratornosurvey
https://trailblazer.me/id/getgsncasinofreetokensgeneratornewtrick
https://trailblazer.me/id/gsncasinofreeunlimitedtokensgeneratornoverify
https://trailblazer.me/id/securegsncasinofreecoinsgeneratornoverify
https://trailblazer.me/id/popslotsfreechipsgeneratornolegit
https://trailblazer.me/id/popslotsfreechipsgeneratornolegit2023
https://trailblazer.me/id/getpopslotsfreecoinsgeneratornoverification
https://trailblazer.me/id/popslotsfreeunlimitedchipsgeneratornoverification2023
https://trailblazer.me/id/workingpopslotsfreecoinsgenerator2023
https://trailblazer.me/id/doubledowncasinofreechipsgeneratornolegit
https://trailblazer.me/id/doubledowncasinoupdatedchipsgenerator
https://trailblazer.me/id/getdoubledowncasinofreechipsgeneratornoverify
https://trailblazer.me/id/doubledowncasinofreeunlimitedchipsgeneratornoverification
https://trailblazer.me/id/workingdoubledowncasinofreechipsgeneratornoverify
https://www.pastery.net/bjnwns/
https://notes.io/qHuYM
https://rextester.com/ROS38204
https://pasteio.com/xRLBqil9OtpK
https://pastelink.net/k5ceskb4
https://paiza.io/projects/J_9sxFsHu0oyUzwoBJ1PqA
https://ide.geeksforgeeks.org/online-c-compiler/3771f85d-006f-4fc7-8728-2c33c2e195a1
https://paste.firnsy.com/paste/oNBeyfpIuZQ
https://paste.enginehub.org/jS6PIn1Ps
https://jsfiddle.net/7fxk9L3w/
https://paste.ee/p/W1jq9
https://yamcode.com/xcvxc-3169
https://trailblazer.me/id/asphalt9legendsfreeonlinetokensgeneratorupdated
https://trailblazer.me/id/asphalt9legendsfreetokenshacktoolwithoutsurvey
https://trailblazer.me/id/asphalt9legendsfreeunlimitedtokenswithoutsurvey
https://trailblazer.me/id/asphalt9legendsfreecreditswithoutverification
https://trailblazer.me/id/asphalt9legendsfreecreditshackwithoutsurvey
https://trailblazer.me/id/basketballstarsfreecashhacktoolwithoutsurvey
https://trailblazer.me/id/basketballstarsfreeonlinecashgeneratorupdated
https://trailblazer.me/id/basketballstarsfreeunlimitedcashwithoutsurvey
https://trailblazer.me/id/basketballstarsfreegoldhackwithoutsurvey
https://trailblazer.me/id/basketballstarsfreegoldwithoutsurvey
https://trailblazer.me/id/billionairecasinofreechipshacktoolwithoutsurvey
https://trailblazer.me/id/billionairecasinofreeonlinechipsgeneratorupdated
https://trailblazer.me/id/billionairecasinofreechipswithoutsurvey
https://trailblazer.me/id/billionairecasinofreeunlimitedcharmswithoutsurvey
https://trailblazer.me/id/billionairecasinofreecharmshackwithoutsurvey
https://trailblazer.me/id/bingoblitzfreecoinshacktoolwithoutsurvey
https://trailblazer.me/id/bingoblitzfreeunlimitedcoinswithoutsurvey
https://trailblazer.me/id/bingoblitzfreeonlinecreditsgeneratorupdated
https://trailblazer.me/id/bingoblitzfreecreditshackwithoutsurvey
https://trailblazer.me/id/bingoblitzfreepowerupswithoutverification
https://trailblazer.me/id/blitzbrigadefreediamondshacktoolwithoutsurvey
https://trailblazer.me/id/blitzbrigadefreeonlinediamondsgeneratorupdated
https://trailblazer.me/id/blitzbrigadefreeunlimiteddiamondswithoutsurvey
https://trailblazer.me/id/blitzbrigadefreediamondswithoutverification
https://trailblazer.me/id/blitzbrigadefreediamondshackwithoutsurvey
https://trailblazer.me/id/boardkingsfreegemshacktoolwithoutsurvey
https://trailblazer.me/id/boardkingsfreeonlinegemsgeneratorupdated
https://trailblazer.me/id/boardkingsfreegemswithoutsurvey
https://trailblazer.me/id/boardkingsfreeunlimitedcoinswithoutsurvey
https://trailblazer.me/id/boardkingfreecoinshackwithoutsurvey
https://trailblazer.me/id/darknessrisesfreegoldhacktoolwithoutsurvey
https://trailblazer.me/id/darknessrisesfreeunlimitedgoldwithoutsurvey
https://trailblazer.me/id/darknessrisesfreegoldwithoutsurvey
https://trailblazer.me/id/darknessrisesfreecoinshackwithoutsurvey
https://trailblazer.me/id/darknessrisesfreeonlinecoinsgeneratorupdated
https://trailblazer.me/id/designhomefreeonlinediamondsgeneratorupdated
https://trailblazer.me/id/designhomefreediamondshackwithoutsurvey
https://trailblazer.me/id/designhomefreediamondswithoutverification
https://trailblazer.me/id/designhomefreecashhacktoolwithoutsurvey
https://trailblazer.me/id/designhomefreeunlimitedcashwithoutsurvey
https://trailblazer.me/id/dinosquadfreegoldhacktoolwithoutsurvey
https://trailblazer.me/id/dinosquadfreeonlinegoldgeneratorupdated
https://trailblazer.me/id/dinosquadfreegoldwithoutverification
https://trailblazer.me/id/dinosquadfreeunlimitedgoldwithoutsurvey
https://trailblazer.me/id/dinosquadfreegoldhackwithoutsurvey
https://trailblazer.me/id/disneymagickingdomfreegemshackwithoutsurvey
https://trailblazer.me/id/disneymagickingdomfreeonlinegemsgeneratorupdated
https://trailblazer.me/id/disneymagickingdomfreegemswithoutsurvey
https://trailblazer.me/id/disneymagickingdomfreemagichacktoolwithoutsurvey
https://trailblazer.me/id/disneymagickingdomfreeunlimitedmagicwithoutsurvey
https://trailblazer.me/id/empireandpuzzlesfreegemshacktoolwithoutsurvey
https://trailblazer.me/id/empireandpuzzlesfreeonlinegemsgeneratorupdated
https://trailblazer.me/id/empireandpuzzlesfreegemswithoutsurvey
https://trailblazer.me/id/empireandpuzzlesfreegemshackwithoutsurvey
https://trailblazer.me/id/empireandpuzzlesfreeunlimitedgemswithoutsurvey
https://trailblazer.me/id/epicsevenfreeskystonehacktoolwithoutsurvey
https://trailblazer.me/id/epicsevenfreeskystonehackwithoutsurvey
https://trailblazer.me/id/epicsevenfreeskystoneswithoutsurvey
https://trailblazer.me/id/epicsevenfreeunlimitedskystoneswithoutsurvey
https://trailblazer.me/id/epicsevenfreeonlineskystonesgeneratorupdated
https://codepen.io/Fess-Modd/pen/VwVBwzJ
https://www.pastery.net/jamtnm/
https://notes.io/qHuUi
https://rextester.com/LBDP28719
https://output.jsbin.com/pijaciteyo
https://controlc.com/368647768
https://glot.io/snippets/gn1avozqiv
https://pastelink.net/tmckergv
https://paiza.io/projects/09moPHOpjMcJK15eKE8xww
https://ide.geeksforgeeks.org/online-c-compiler/7a948079-671b-4f53-97b3-03a15ca9e039
https://paste.firnsy.com/paste/7R2eQK7UUZm
https://paste.enginehub.org/tNKK2ISif
https://jsfiddle.net/edjqs1vw/
https://paste.ee/p/A93wS
https://jsitor.com/vwq5KcPKiN
https://rentry.co/7tvak
https://hastebin.com/share/iwedomikav.bash
http://nopaste.paefchen.net/1953380
https://wow.curseforge.com/paste/80776c98
https://dev.bukkit.org/paste/073e9f2d
https://rift.curseforge.com/paste/548e368f
https://shop.interiorstoinspire.com/blogs/how-to/how-to-apply-a-furniture-transfer?comment=130889744608#comments
https://www.onevillagecoffee.com/blogs/ask-steve/coffee-processing-primer-14?comment=131115385065#comments
https://thenashvilleguide.com/blogs/news/2021-nashville-holiday-gift-guide?comment=134120014123#comments
https://sahirajewelrydesign.com/blogs/sahiras-blog/a-sangiebabes-guide-to-layering?comment=127575490742#comments
https://missionimpossible7italy.tumblr.com
https://missionimpossible7fajar.tumblr.com
https://filmmissionimpossible7ita.tumblr.com
https://missionimpossible7altadefinizion.tumblr.com
https://www.eventcreate.com/e/guarda-film-cb01-miss
https://soundcloud.com/mission-impossible-watch/watch-mission-impossible-7-dead-reckoning-part-1-2023-fullmovie-free-online-on-123movies
https://soundcloud.com/mission-impossible-watch
https://soundcloud.com/mission-impossible-cb01
https://soundcloud.com/mission-impossible-cb01/cb01mission-impossible-7-dead-reckoning-streaming-ita-in-alta-definizione-film
https://soundcloud.com/mission-impossible-cb01/cb01-guarda-mission-impossible-7-dead-reckoning-parte-uno-ita-in-alta-definizione
https://soundcloud.com/mission-impossible-cb01/guarda-film-mission-impossible-7-dead-reckoning-uno-streaming-ita-in-alta-definizione-cb01
https://soundcloud.com/mission-impossible-cb01/mission-impossible-dead-reckoning-parte-uno-streaming-ita-film-in-senza-limiti
https://soundcloud.com/mission-impossible-cb01/guarda-filmmission-impossible-7-mi-7-sreaming-ita-in-alta-definizione
https://app.eventsframe.com/app/event/4517268727791616/
https://app.eventsframe.com/app/event/4776611704471552/
https://app.eventsframe.com/app/event/5902511611314176/
https://app.eventsframe.com/app/event/4914785667776512/
https://app.eventsframe.com/app/event/5442840890966016/
https://jsbin.com/?html,output
https://rentry.co/7uqes
https://bitbin.it/t0RaXSsA/
https://www.bankier.pl/forum/temat_dcfsdcdse,61599123.html