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://m.mamul.am/en/post/195304
https://m.mamul.am/en/post/195305
https://m.mamul.am/en/post/195306
https://m.mamul.am/en/post/195309
https://m.mamul.am/en/post/195442
https://m.mamul.am/en/post/195443
https://m.mamul.am/en/post/195445
https://m.mamul.am/en/post/195450
https://m.mamul.am/en/post/195451
https://m.mamul.am/en/post/195454
https://m.mamul.am/en/post/195457
https://m.mamul.am/en/post/195458
https://m.mamul.am/en/post/195462
https://m.mamul.am/en/post/195464
https://m.mamul.am/en/post/195466
https://www.bankier.pl/forum/temat_hiomon,61170709.html
https://rextester.com/PIE42826
https://www.justgiving.com/crowdfunding/mahonih-sans-581?utm_term=nyZ9PYQg5
https://telegra.ph/fre4cwefc-06-24
https://pastelink.net/mh9w9tpy
https://paste.ee/p/5gcIV
https://www.wowace.com/paste/dc73fcd3
https://www.hoyolab.com/article/19576979?create=1
https://rentry.co/3rnm2
https://paiza.io/projects/MP4161Zm5DOHzpd1HmVpSA
https://jsbin.com/lipawey/edit?html,css,js,output
https://dev.bukkit.org/paste/fa6bd57d
https://ctftime.org/team/238263/
https://codepen.io/Saleho-81/pen/PoxbxNj
http://allabouturanch.com/forum/topics/cedfscwqaefcw
https://sway.office.com/VFa2HznDqt2yIFWK?ref=Link
https://harimovie.cookpad-blog.jp/articles/1076594
https://justpaste.me/D8Uk
https://wikis.nyu.edu/display/facultysymposium2015/fewefwc
https://m.mamul.am/en/post/195268
https://m.mamul.am/en/post/195270
https://m.mamul.am/en/post/195272
https://m.mamul.am/en/post/195273
https://m.mamul.am/en/post/195275
https://m.mamul.am/en/post/195277
https://m.mamul.am/en/post/195281
https://m.mamul.am/en/post/195284
https://m.mamul.am/en/post/195289
https://m.mamul.am/en/post/195291
https://m.mamul.am/en/post/195292
https://m.mamul.am/en/post/195295
https://m.mamul.am/en/post/195297
https://m.mamul.am/en/post/195300
https://m.mamul.am/en/post/195302
https://www.bankier.pl/forum/temat_srfsrf,61170645.html
https://rextester.com/AEYLD7007
https://telegra.ph/dfcdas-06-24
https://pastelink.net/xzsdg8s0
https://paste.ee/p/8WrTq
https://www.wowace.com/paste/923617a3
https://www.hoyolab.com/article/19576798?create=1
https://rentry.co/2iy3i
https://paiza.io/projects/BGblQ6KhDqSEnwXlLevrww
https://jsbin.com/pupepep/edit?html,css,js,output
https://dev.bukkit.org/paste/afdff58f
https://ctftime.org/team/238260/
https://codepen.io/Saleho-81/pen/OJabaVg
http://allabouturanch.com/forum/topics/edvewvcf
https://sway.office.com/IoKyeNniGNh7YgYo?ref=Link
https://harimovie.cookpad-blog.jp/articles/1076593
https://justpaste.me/D8Gj1
http://taylorhicks.ning.com/photo/albums/acawesqcaqews
https://www.justgiving.com/crowdfunding/mahonih-sans-5?utm_term=znPYeEvyj
https://m.mamul.am/en/post/195231
https://m.mamul.am/en/post/195232
https://m.mamul.am/en/post/195233
https://m.mamul.am/en/post/195235
https://m.mamul.am/en/post/195237
https://m.mamul.am/en/post/195240
https://m.mamul.am/en/post/195241
https://m.mamul.am/en/post/195243
https://m.mamul.am/en/post/195244
https://m.mamul.am/en/post/195245
https://m.mamul.am/en/post/195249
https://m.mamul.am/en/post/195252
https://m.mamul.am/en/post/195256
https://m.mamul.am/en/post/195260
https://m.mamul.am/en/post/195263
https://www.bankier.pl/forum/temat_bfd,61170579.html
https://rextester.com/RFBK82732
https://www.justgiving.com/crowdfunding/mahosky-hermanos-559?utm_term=nBvDQDXR4
https://telegra.ph/dcfwec-06-24
https://pastelink.net/8kdixymd
https://paste.ee/p/Vo6ct
https://www.wowace.com/paste/628415ff
https://www.hoyolab.com/article/19576583?create=1
https://rentry.co/g72ay
https://paiza.io/projects/_0f_AoG3jWXx9_z-TFaTRQ
https://jsbin.com/pamupec/edit?html,css,js,output
https://dev.bukkit.org/paste/0cb33478
https://ctftime.org/team/238245/
https://codepen.io/Saleho-81/pen/qBQqJzW
http://allabouturanch.com/forum/topics/csadwsqa
https://sway.office.com/J4Hqdb4GFeMjOuQu?ref=Link
https://harimovie.cookpad-blog.jp/articles/1076592
https://justpaste.me/D80C
http://taylorhicks.ning.com/photo/albums/cacesadq
https://m.mamul.am/en/post/195189
https://m.mamul.am/en/post/195192
https://m.mamul.am/en/post/195196
https://m.mamul.am/en/post/195199
https://m.mamul.am/en/post/195203
https://m.mamul.am/en/post/195206
https://m.mamul.am/en/post/195209
https://m.mamul.am/en/post/195212
https://m.mamul.am/en/post/195214
https://m.mamul.am/en/post/195218
https://m.mamul.am/en/post/195221
https://m.mamul.am/en/post/195225
https://m.mamul.am/en/post/195226
https://m.mamul.am/en/post/195227
https://m.mamul.am/en/post/195229
https://www.bankier.pl/forum/temat_czcsfds,61170515.html
https://rextester.com/LDDM18413
https://www.justgiving.com/crowdfunding/mahosky-hermanos-264?utm_term=3Mb2BBJve
https://telegra.ph/dqazcs-06-24
https://pastelink.net/f1au1rez
https://paste.ee/p/l5zlT
https://www.wowace.com/paste/9ef6a022
https://www.hoyolab.com/article/19576375?create=1
https://rentry.co/ddt39
https://paiza.io/projects/LvpP8NrSfdO2M22B90MHag
https://jsbin.com/milusaj/edit?html,css,js,output
https://dev.bukkit.org/paste/f4acc0dd
https://ctftime.org/team/238242/
https://codepen.io/Saleho-81/pen/eYQBPxP
http://allabouturanch.com/forum/topics/fdaa
https://sway.office.com/65FKEZNtDQZAasHL?ref=Link
https://harimovie.cookpad-blog.jp/articles/1076590
https://justpaste.me/D7ob1
http://taylorhicks.ning.com/photo/albums/vgfesweswdv
https://m.mamul.am/en/post/195154
https://m.mamul.am/en/post/195158
https://m.mamul.am/en/post/195159
https://m.mamul.am/en/post/195162
https://m.mamul.am/en/post/195163
https://m.mamul.am/en/post/195164
https://m.mamul.am/en/post/195167
https://m.mamul.am/en/post/195170
https://m.mamul.am/en/post/195171
https://m.mamul.am/en/post/195173
https://m.mamul.am/en/post/195174
https://m.mamul.am/en/post/195175
https://m.mamul.am/en/post/195180
https://m.mamul.am/en/post/195183
https://m.mamul.am/en/post/195186
https://www.bankier.pl/forum/temat_lknjlnlknk,61170457.html
https://rextester.com/SVPSW44625
https://www.justgiving.com/crowdfunding/mahosky-hermanos-773?utm_term=34vb2mNZd
https://telegra.ph/sfdcfdgz-06-24
https://pastelink.net/7mtyhp5k
https://paste.ee/p/i0SDB
https://www.wowace.com/paste/a5e50436
https://www.hoyolab.com/article/19576222?create=1
https://rentry.co/q8k6v
https://paiza.io/projects/uTBpplbE4_Egb9JFd9ehkQ
https://jsbin.com/gowiken/edit?html,css,js,output
https://dev.bukkit.org/paste/b6979a9e
https://ctftime.org/team/238235/
https://codepen.io/Saleho-81/pen/poQNxxa
http://allabouturanch.com/forum/topics/dssa
https://sway.office.com/vilGPhvO3aMJpvhB?ref=Link
https://harimovie.cookpad-blog.jp/articles/1076589
https://justpaste.me/D7bD1
http://taylorhicks.ning.com/photo/albums/dfceewc