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.charidy.com/pee_nak_4_thai_sub
https://www.charidy.com/pee-nak-4-THAI-SUB-4K
https://www.charidy.com/pee-nak-4-Thai-HD-2024
https://www.charidy.com/Pee-Nak-4-m-thai
https://www.charidy.com/pee-nak-4-HD-THAI-SUB
https://www.charidy.com/SUBTHAI-Pee-Nak-4
https://www.charidy.com/m-thai-Pee-Nak-4-QHD
https://www.charidy.com/HD-Pee-Nak-4
https://www.charidy.com/Pee-Nak-4
https://www.charidy.com/peenak4?viewmode=1
https://gitlab.aicrowd.com/-/snippets/112063
https://gitlab.aicrowd.com/-/snippets/112064
https://gitlab.aicrowd.com/-/snippets/112065
https://gitlab.aicrowd.com/-/snippets/112066
https://gitlab.aicrowd.com/-/snippets/112067
https://gitlab.aicrowd.com/-/snippets/112068
https://gitlab.aicrowd.com/-/snippets/112069
https://gitlab.aicrowd.com/-/snippets/112070
https://gitlab.aicrowd.com/-/snippets/112071
https://gitlab.aicrowd.com/-/snippets/112072
https://gitlab.aicrowd.com/-/snippets/112073
https://gitlab.aicrowd.com/-/snippets/112075
https://gitlab.aicrowd.com/-/snippets/112076
https://gitlab.aicrowd.com/-/snippets/112077
https://gitlab.aicrowd.com/-/snippets/112078
https://gitlab.aicrowd.com/-/snippets/112079
https://gitlab.aicrowd.com/-/snippets/112036
https://gitlab.aicrowd.com/-/snippets/112038
https://gitlab.aicrowd.com/-/snippets/112039
https://gitlab.aicrowd.com/-/snippets/112041
https://gitlab.aicrowd.com/-/snippets/112042
https://gitlab.aicrowd.com/-/snippets/112043
https://gitlab.aicrowd.com/-/snippets/112048
https://gitlab.aicrowd.com/-/snippets/112050
https://gitlab.aicrowd.com/-/snippets/112051
https://gitlab.aicrowd.com/-/snippets/112052
https://gitlab.aicrowd.com/-/snippets/112053
https://gitlab.aicrowd.com/-/snippets/112055
https://gitlab.aicrowd.com/-/snippets/111956
https://gitlab.aicrowd.com/-/snippets/111959
https://gitlab.aicrowd.com/-/snippets/111960
https://gitlab.aicrowd.com/-/snippets/111961
https://gitlab.aicrowd.com/-/snippets/111962
https://gitlab.aicrowd.com/-/snippets/111963
https://gitlab.aicrowd.com/-/snippets/111964
https://gitlab.aicrowd.com/-/snippets/111965
https://gitlab.aicrowd.com/-/snippets/111968
https://redlife.hippovideo.io/page/RedLifeThai
https://kerrinorange.hippovideo.io/page/marrymyhusbandep15
https://github.com/RedLifeStoryHD2024
https://gitlab.aicrowd.com/-/snippets/112110
https://gitlab.aicrowd.com/-/snippets/112111
https://gitlab.aicrowd.com/-/snippets/112112
https://pattayaheatthai.hippovideo.io/page/PattayaHeat2024HD
https://peenak42024.hippovideo.io/page/PeeNak4HD
https://gitlab.aicrowd.com/-/snippets/112114
https://gitlab.aicrowd.com/-/snippets/112116
https://github.com/PeeNak4-story-hd
https://m.facebook.com/media/set/?set=a.1258496191879389
https://m.facebook.com/media/set/?set=a.1258496995212642
https://m.facebook.com/media/set/?set=a.1258499245212417
https://moscowmission2024.hippovideo.io/page/MoscowMissionThai
https://github.com/MoscowMissionHdThai
https://community.oneplus.com/thread/1535731033427673094
https://github.com/MyLoveintheCountrysideep23Thai
https://community.oneplus.com/thread/1535737021601939465
https://www.forexagone.com/forum/questions-debutants/redfewasa-104172#201747
https://herbalmeds-forum.biolife.com.my/d/36296-fardetsa
https://lokotre.hippovideo.io/page/teeyodthai
https://markinen.hippovideo.io/page/penak4
https://teeyod-thai-dubbed.liquidblox.com/
https://peenak4.liquidblox.com/
https://www.charidy.com/teeyodimax1080p
https://www.charidy.com/pee-nak4-thai
https://github.com/2024-Tee-Yod-WHD
https://app.decipad.com/n/2024-TEE-YOD-FQHD%3AdqBQkmX—N-YgCWO_mQPk/dhEmGGxYwN_f-PazfFuYM
https://app.decipad.com/n/4-2024-Pee-Nak-4-QHD%3AqJNCU62kidbJTyn0Agx7W/dhEmGGxYwN_f-PazfFuYM
https://app.supademo.com/demo/clsva8p5v00pkpekcyrizossn
https://app.supademo.com/embed/clsva8p5v00pkpekcyrizossn
https://gitlab.aicrowd.com/-/snippets/111991
https://marrymyhusband.hippovideo.io/page/ep16
https://madameweb.hippovideo.io/page/madameweb
https://marrymyhusbandep16.mytrupage.com/
https://www.charidy.com/marry-my-husband-ep16
https://www.charidy.com/teeyodfullstoryhd
https://www.charidy.com/tee-yod-thai
https://www.charidy.com/mobile-suit-gundam-seed-freedom-thai
https://www.charidy.com/the-undertaker-thaisub
https://github.com/2024-Q-HD