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://www.reddit.com/r/FultonvsNaoon/
https://www.reddit.com/r/FultonvsNao/
https://www.reddit.com/r/StephenFultonNaoya/
https://www.reddit.com/r/FultonvsNaoya/
https://www.reddit.com/r/FultonvsInoue/
https://www.reddit.com/r/FultonvsInoue/comments/15814f7/how_to_watch_stephen_fulton_vs_naoya_inoue_live/
https://www.reddit.com/r/FultonvsInoue/comments/158182d/stephen_fulton_vs_naoya_inoue_live_stream_free/
https://www.reddit.com/r/FultonvsNaoya/comments/1581caf/how_to_stream_fulton_vs_inoue_live_free_fight/
https://www.reddit.com/r/FultonvsNaoya/comments/1581e3n/naoya_vs_fulton_live_free_how_to_watch_fight_on_tv/
https://www.reddit.com/r/FultonvsInoue/comments/1581hvm/fulton_vs_inoue_live/
https://www.reddit.com/r/FultonvsNaoya/comments/1581k17/stephen_fulton_vs_naoya_inoue_live_free/
https://www.hikingproject.com/gem/10877/watch-barbie-2023-fullmovie-online-free-on-streamings
https://www.hikingproject.com/gem/10876/watch-barbie-2023-fullmovie-online-free-englishhindidub-on-streamings
https://www.hikingproject.com/gem/10875/watch-barbie-2023-fullmovie-free-on-yify-movies
https://www.ralphkmorrisfoundation.org/group/mysite-200-group/discussion/8974fbb9-c27b-429e-9b6d-0d193a69c84f
https://www.hikingproject.com/gem/10878/watchbarbie-2023-streaming-online-free-on-123movies-reddit
https://www.hikingproject.com/gem/10879/watchbarbie-free-fullmovie-online-on-123movies
https://www.hikingproject.com/gem/10880/heres-how-to-watch-barbie-2023-free-online-streaming-athome
https://www.hikingproject.com/gem/10881/watch-barbie-2023-fullmovie-online-free-at-home
https://www.ralphkmorrisfoundation.org/group/mysite-200-group/discussion/8974fbb9-c27b-429e-9b6d-0d193a69c84f
https://soundcloud.com/jak-pal-105278664/barbie-online-fullmovie-2023-download-free-720p-480p-and-1080p
https://soundcloud.com/jak-pal-105278664/123movies-barbie-2022-downloadonline-on-123movies-hd-1080p
https://soundcloud.com/jak-pal-105278664/online-watch-barbie-2023-online-fullmovie-free-on-123movies
https://soundcloud.com/jak-pal-105278664/free-download-barbie-2023-online-on-123movies
https://soundcloud.com/jak-pal-105278664/heres-where-to-watch-fear-2023-free-online-streaming-at-home-reddit
https://www.hikingproject.com/gem/10882/watchfree-at-barbie-2023fullmovie-online-download-for-free
https://www.hikingproject.com/gem/10885/free-download-barbie-2023-online-full-movie-free-24-july2023
https://www.hikingproject.com/gem/10886/download-barbie-2023-full-movie-torrent-download-free-720p-480p-and-1080p
https://www.hikingproject.com/gem/10887/at-whereto-watch-barbie-2023-movie-full-download-free-720p1080ps-lists
https://www.hikingproject.com/gem/10889/download-barbie-2023-full-movie-download-free-720p-480p-and-1080p-hd-4k-english
https://www.hikingproject.com/gem/10890/watch-barbie-2023-online-fullmovie-streaming-athome-123movies
https://www.hikingproject.com/gem/10891/download-to-watch-barbie-2023-fullmovie-free-online-on-123movies
https://www.hikingproject.com/gem/10892/online-barbie-watch-online-fullmovie-free-on-123
https://www.hikingproject.com/gem/10897/watch-barbie-2023-fullmovie-online-free-4k-download-free-720p-1080p
https://www.hikingproject.com/gem/10899/free-at-barbie-2023-yts-movie-download-yify-movies-magnet-link
https://www.hikingproject.com/gem/10900/heres-to-watch-barbie-2023-yts-movie-download-yify-movies-magnet-link
https://www.hikingproject.com/gem/10902/free-download-barbie-2023-full-movie-1080p-english-sub-yts-torrent-yify-movie
https://www.hikingproject.com/gem/10903/watch-barbie-2023-yts-torrent-download-yify-movies
https://www.hikingproject.com/gem/10904/at-watch-barbie-fullmovie-free-720p-480p1080p
https://www.hikingproject.com/gem/10906/movie-barbie-fullmovie-free-streamings-sub-eng-at-usa-or-wto
https://www.hikingproject.com/gem/10907/download-barbie-2023-online-streaming-for-free-at-download-123movies-hd-1080p
https://www.hikingproject.com/gem/10908/4d-quality-barbie-movie-download-in-filmyzilla-480p-720p-1080p-4k-from-here
https://www.hikingproject.com/gem/10909/watcfree-barbie-2023-fullmovie-online-for-free-on
https://www.hikingproject.com/gem/10910/livestream-watch-barbie-2023-full-movie-online-streaming-on
https://www.hikingproject.com/gem/10911/at-watch-barbie-2023-watch-fullmovie-online-streaming-for-free
https://www.hikingproject.com/gem/10914/4k-123movies-barbie-fullmovie-online-4k-free-at-home
https://www.hikingproject.com/gem/10915/download-barbie-fullmovie-online-free-4k-and-1080p-on-123
https://www.hikingproject.com/gem/10920/123movies-mira-barbie-2023-pelicula-completa-gratis-en-linea-en-123movies
https://www.hikingproject.com/gem/10923/barbie-online-pelicula-completa-2023-descargar-gratis-720p-480p-y-1080p
https://www.reddit.com/r/Barbiehdmovies/
https://www.reddit.com/r/Barbiemoviefree/
https://www.reddit.com/r/Barbieonfree/
https://www.hoyolab.com/article/20179283
https://www.reddit.com/r/Barbiemoviefree/comments/15773ze/how_to_watch_barbie_free_online_streaming_at_home/
https://www.reddit.com/r/Barbiemoviefree/comments/15775xf/watch_barbie_2023_fullmovie_free_download_720p/
https://www.reddit.com/r/Barbiemoviefree/comments/157773a/barbie_2023_mp4avi_1080p_englishsub/
https://www.reddit.com/r/Barbiemoviefree/comments/15778yr/watch_barbie_2023_streaming_online_free_on/
https://www.reddit.com/r/Barbiemoviefree/comments/1577b9k/where_towatch_barbie_2023_free_online_streaming/
https://www.reddit.com/r/Barbiehdmovies/comments/1577cv6/how_to_watch_barbie_2023_online_for_free_on_reddit/
https://www.reddit.com/r/Barbiehdmovies/comments/1577f0d/watch_barbie_2023_fullmovie_online_free/
https://www.reddit.com/r/Barbiehdmovies/comments/1577h90/barbie_2023_fullmovie_online_free_englishdubsub/
https://www.reddit.com/r/Barbiehdmovies/comments/1577ijg/heres_where_to_stream_barbie_full_movie_online_at/
https://www.reddit.com/r/Barbiehdmovies/comments/1577k6x/watch_barbie_2023_fullmovie_free_online_on/
https://www.reddit.com/r/Barbiehdmovies/comments/1577m3c/watch_barbie_2023_online_for_free_on/
https://www.reddit.com/r/Barbiemoviefree/comments/1577od1/barbie_2023_online_for_free_streaming_on_reddit/
https://www.reddit.com/r/Barbieonfree/comments/154l0ay/heres_where_to_watch_barbie_online_for_free/
https://www.reddit.com/r/Barbieonfree/comments/154kyaa/heres_where_to_watch_barbie_online_for_free/
https://www.reddit.com/r/Barbieonfree/comments/154kwrk/watch_barbie_2023_fullmovie_online_free/
https://rentry.co/okpba
https://jsfiddle.net/5sc2dk0n/
https://pastebin.com/NKm2r9aj
https://hybrid-analysis.com/sample/5361ebef96fcad01c1c37fa47236123c452dfa8d2129046c7eef584a3c16062c
https://forum.techtudo.globo.com/perguntas/910808/where-to-watch-barbie-online-for-free-streaming-on-reddit
https://pastelink.net/ckvqys7t
https://vocus.cc/article/64be345efd8978000183b980
https://vocus.cc/article/64be351afd8978000183cb82
https://vocus.cc/article/64be368efd8978000183ee70
https://forum.techtudo.globo.com/perguntas/910847/watch-barbie-2023-streaming-online-free-on-123movies-reddit
https://rentry.co/hiicb
https://www.bankier.pl/forum/temat_uikujkujij,61623347.html
https://jsitor.com/ozZ_E-7nRk
https://paste2.org/ccs37k5V
https://rextester.com/YRV6579
https://hybrid-analysis.com/sample/03cd8f788006981b39daa22ed96ad72c6cf38edd32b6e285c6870c4722056a23
https://www.vingle.net/posts/6532747
https://www.niftygateway.com/howtogetfreesausagemancandygeneratornosurvey2023 https://www.niftygateway.com/newtoolsausagemanfreecandygeneratornosurvey
https://www.niftygateway.com/legalfreesausagemancandygeneratorfullyworking https://www.niftygateway.com/100legalsausagemangetfreecandygeneratorupdated
https://www.niftygateway.com/freesausagemanfreecandygeneratornohumanverification https://www.niftygateway.com/100legalcastleclashgetfreegoldgeneratorupdated
https://www.niftygateway.com/100latestcastleclashfreegoldgeneratornoverification https://www.niftygateway.com/legalgetfreecastleclashgoldgeneratorwithoutsurvey
https://www.niftygateway.com/100legithowtogetfreecastleclashgemsgenerator2023 https://www.niftygateway.com/newtoolfreecastleclashgoldgeneratorworking
https://www.niftygateway.com/newtooldicedreamsfreecoinsgeneratornoverification https://www.niftygateway.com/freedicedreamsfreecoinsgeneratornosurvey
https://www.niftygateway.com/legalfreedicedreamscoinsgeneratorfullyworking https://www.niftygateway.com/freedicedreamsgetfreecoinsgeneratorupdated
https://www.niftygateway.com/100legalgetfreedicedreamscoinsgeneratorwithoutsurvey https://www.niftygateway.com/newtoolapexlegendsgetfreecoinsgeneratorupdated
https://www.niftygateway.com/legalhowtogetfreeapexlegendscoinsgenerator2023 https://www.niftygateway.com/100workingfreeapexlegendscoinsgeneratorworking
https://www.niftygateway.com/legalapexlegendsfreecoinsgeneratornohumanverification https://www.niftygateway.com/100latestgetfreeapexlegendscoinsgeneratorwithoutsurvey
https://www.niftygateway.com/freehowtogetfreefishdomcoinsgenerator2023 https://www.niftygateway.com/100legalfishdomfreecoinsgeneratornohumanverification
https://www.niftygateway.com/freefishdomgetfreecoinsgeneratorupdated https://www.niftygateway.com/legalfreefishdomgemsgeneratorfullyworking
https://www.niftygateway.com/100legalfishdomfreegemsgeneratornosurvey https://www.niftygateway.com/100legithowtogetfreebingoblitzcreditsgenerator2023
https://www.niftygateway.com/legalfreebingoblitzcreditsgeneratorfullyworking https://www.niftygateway.com/100legitbingoblitzfreecreditsgeneratornosurvey
https://www.niftygateway.com/freebingoblitzfreecreditsgeneratornohumanverification https://www.niftygateway.com/freebingoblitzgetfreecreditsgeneratorupdated
https://www.niftygateway.com/freehaydayfreediamondsgeneratornoverification https://www.niftygateway.com/legalhowtogetfreehaydaydiamondsgenerator2023
https://www.niftygateway.com/freegetfreehaydaydiamondsgeneratorwithoutsurvey https://www.niftygateway.com/100legalfreehaydaydiamondsgeneratorworking
https://www.niftygateway.com/freehaydaygetfreediamondsgeneratorupdated https://www.niftygateway.com/legalmobilelegendsgetfreediamondsgeneratorupdated
https://www.niftygateway.com/newtoolmobilelegendsfreediamondsgeneratornoverification https://www.niftygateway.com/100workinggetfreemobilelegendsdiamondsgeneratorwithoutsurvey
https://www.niftygateway.com/freefreemobilelegendsdiamondsgeneratorworking https://www.niftygateway.com/100legalmobilelegendsfreediamondsgeneratornosurvey
https://www.niftygateway.com/freefreepkxdgemsgeneratorworking https://www.niftygateway.com/100legithowtogetfreepkxdgemsgenerator2023
https://www.niftygateway.com/freeupdatedpkxdfreegemsgeneratornohumanverification https://www.niftygateway.com/newtoolpkxdfreecoinsgeneratornosurvey
https://www.niftygateway.com/100legalpkxdgetfreecoinsgeneratorupdated https://www.niftygateway.com/neweditiontownshipfreecashgeneratornohumanverification
https://www.niftygateway.com/latesttownshipcheatsfreecashgeneratornosurvey https://www.niftygateway.com/workingfreetownshipcashgeneratorworking
https://www.niftygateway.com/100updatedtownshipgetfreecashgeneratorupdated https://www.niftygateway.com/100workinghowtogetfreetownshipcashgenerator2023
https://codepen.io/Jazmyn-Goodwin/pen/gOQjVWg
https://www.pastery.net/hahkbm/
https://notes.io/qHvY4
https://rextester.com/CSU91572
https://pasteio.com/x9hQbq0kdhrP
https://pastelink.net/zjqehl96
https://paiza.io/projects/3nXYpRqV2mTE6EVOW8u5AQ?language=php
https://paste.firnsy.com/paste/wU1emgpvWV2
https://paste.enginehub.org/IGTJ6FCU0
https://jsfiddle.net/jazmyngoodwin2836/3bnk5jpa/
https://paste.ee/p/Zel0e
https://jsitor.com/EFcjMozJIS
https://rentry.co/7sizv
https://glot.io/snippets/gn4a6et84l
https://hastebin.com/share/vefovihiqi.perl
http://nopaste.paefchen.net/1953620
https://wow.curseforge.com/paste/50947a39
https://dev.bukkit.org/paste/7df5f46c
https://rift.curseforge.com/paste/6d97ceb9
https://jsbin.com/?html,js,output
https://shop.interiorstoinspire.com/blogs/how-to/how-to-apply-a-furniture-transfer?comment=130915172576#comments
https://www.onevillagecoffee.com/blogs/ask-steve/coffee-processing-primer-14?comment=131119972585#comments
https://thenashvilleguide.com/blogs/news/2021-nashville-holiday-gift-guide?comment=134122635563#comments
https://sahirajewelrydesign.com/blogs/sahiras-blog/a-sangiebabes-guide-to-layering?comment=127582011574#comments
Keeping your body hydrated also benefits your skin, as it helps maintain its elasticity and suppleness.
http://ipsnews.net/business/2023/07/20/dermisolve-skin-tag-serum-reviews-one-simple-way-to-maintain-a-flawless-skin/
https://soundcloud.com/barbie-streaming-ita-jar/cb01guarda-barbie-streaming-ita
https://soundcloud.com/barbie-streaming-ita-jar/guardafilm-barbie-streaming-ita-in-altadefinizione
https://soundcloud.com/barbie-streaming-ita-jar/cb01-barbie-streaming-ita-in-altadefinizione
https://soundcloud.com/barbie-streaming-ita-jar/cb01guarda-barbie-2023-streaming-ita
https://soundcloud.com/barbie-streaming-ita-jar/cb01guardabarbie-streaming-ita-in-altadefinizione
https://soundcloud.com/jar-barbie-ital-intero/cb01guardabarbie-streaming-ita-filmintero
https://soundcloud.com/jar-barbie-ital-intero/cb01-barbie-2023-streaming-italiano-filmintero
https://soundcloud.com/jar-barbie-ital-intero/cb01-guarda-barbie-streaming-ita-in-alta-definizione
https://soundcloud.com/jar-barbie-ital-intero/cb01-guarda-barbie-streaming-ita
https://soundcloud.com/jar-barbie-ital-intero/cb01-guarda-barbie-streaming-ita-in-altadefinizione
https://soundcloud.com/cb01-barbie-senzalimiti-j/cb01guardabarbie-streaming-ita-in-alta-definizione
https://soundcloud.com/cb01-barbie-senzalimiti-j/cb01-guarda-barbie-streaming-ita-film-in-senza-limiti
https://soundcloud.com/cb01-barbie-senzalimiti-j/cb01-guarda-barbie-streaming-ita-in-alta-definizione
https://soundcloud.com/cb01-barbie-senzalimiti-j/guarda-barbie-2023-streaming-ita-in-alta-definizione
https://soundcloud.com/cb01-barbie-senzalimiti-j/cb01-film-barbie-streaming-ita-in-alta-definizione
https://soundcloud.com/cb01-barbie-stream-italia/guardafilm-barbie-streaming-ita-in-altadefinizione
https://soundcloud.com/cb01-barbie-stream-italia/barbie-2023-hd-italiano-film-altadefinizione-streaming
https://soundcloud.com/cb01-barbie-stream-italia/cb01-barbie-streaming-ita-2023-filmintero
https://soundcloud.com/cb01-barbie-stream-italia/barbie-guarda-en-streaming-ita-in-senza-limiti
https://www.bankier.pl/forum/temat_dcfsdcdse,61614921.html
https://bitbin.it/qBrNHy5g/
https://jsbin.com/mowikejoje/edit?html,output
https://paiza.io/projects/mL3SFK19PsPOcslxJG51VQ?language=php
https://rentry.co/sm2h2
https://www.eventcreate.com/e/mission-impossible-dead-reckoning-teil-eins
https://www.eventcreate.com/e/mission-impossible-dead-reckoning-teil-eins-hd
https://www.eventcreate.com/e/mission-impossible-dead-reckoning-teil-eins-2023
https://www.eventcreate.com/e/mission-impossible-dead-reckoning-teil-eins-deutsch-hd
https://www.eventcreate.com/e/mission-impossible-dead-reckoning-teil-eins-ganzer-film-deutsch
https://www.eventcreate.com/e/streamcloud-barbie-ganzer-film-kostenlos-anschauen-hd
https://www.eventcreate.com/e/deutsch-barbie-2023-ganzer-film-auf-stream-1080p
https://www.eventcreate.com/e/streamcloud-barbie-ganzer-film-auf-deutsch-online-kostenlos
https://www.eventcreate.com/e/film-barbie-deutsch-hd-2023-kostenlos
https://www.eventcreate.com/e/kino-stream-barbie-ganzer-film-deutsch-kostenlos-hd-2023
https://www.eventcreate.com/e/streamcloud-geistervilla-ganzer-film-kostenlos-anschauen-hd
https://www.eventcreate.com/e/deutsch-geistervilla-2023-ganzer-film-auf-stream-1080p
https://www.eventcreate.com/e/streamcloud-geistervilla-2023-ganzer-film-auf-deutsch-online-kostenlos
https://www.eventcreate.com/e/film-geistervilla-deutsch-hd-2023-kostenlos
https://www.eventcreate.com/e/kino-stream-geistervilla-ganzer-film-deutsch-kostenlos-hd
https://www.hoyolab.com/article/20296826
https://www.hoyolab.com/article/20297181
https://www.hoyolab.com/article/20297344
https://www.hoyolab.com/article/20297543
https://www.hoyolab.com/article/20297675
https://www.hoyolab.com/article/20297820
https://www.hoyolab.com/article/20298179
https://www.hoyolab.com/article/20298310
https://www.hoyolab.com/article/20298564
https://www.hoyolab.com/article/20298408
https://www.hoyolab.com/article/20299030
https://www.hoyolab.com/article/20299176