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.bonjoro.com/te/ep-22-22-hd-thai/60099343-23ae-4598-9305-02fc2ab4838b
https://www.bonjoro.com/te/ep-22-22-hd-thai/432a42bf-d3d0-4be4-94a4-0c6a460ca630
https://vocalvideo.com/c/wiyan-phaesaya
https://github.com/WiyanPhaesayaEp22
https://wiyanphaesayaep22.framer.wiki/
https://www.bonjoro.com/te/ep-12-12-hd-thai/dc4b2228-5dc2-4068-868c-b81bffda5543
https://github.com/TwistofFateEp12
https://www.bonjoro.com/te/2024-su-pa-rer-uhd/747ab93d-31f3-4050-895b-fb0838c04856
https://www.bonjoro.com/te/2024-su-pa-rer-hd/f7e7a66e-976d-4e9e-a653-e6826dc66377
https://www.charidy.com/1707749121792355990
https://www.charidy.com/1707750386809578152
https://m.facebook.com/media/set/?set=a.1178278353151942
https://www.forexagone.com/forum/questions-debutants/nmkiopl-103055#200622
https://herbalmeds-forum.biolife.com.my/d/34677-fergyui
https://app.simpletestimonial.com/c/pijbmgtf0ade7yp/f/fjb62ox5ho
https://app.simpletestimonial.com/c/c2wfspj9ifuolp2/f/z9dbmjax1x
https://www.bonjoro.com/te/2024-thai-sub/ca1547f7-de38-47f8-bbb6-cc57a0aeb2ad
https://www.bonjoro.com/te/2024-tee-yod-thai-sub/8c390c28-7229-4848-b8eb-bbf23a65fa4f
https://www.bonjoro.com/te/tee-yod-hd-1080p/271b046f-0819-464d-b438-c842c9a62694
https://page.famewall.io/undertaker
https://vocalvideo.com/c/marry-my-husband-ep-14-full-hd
https://fsdfsf.shopaccino.net/
https://teeyod.hippovideo.io/page/teeyod
https://undertaker.hippovideo.io/page/undertaker
https://www.bonjoro.com/te/2024-su-pa-rer-uhd/747ab93d-31f3-4050-895b-fb0838c04856
https://www.bonjoro.com/te/2024-su-pa-rer-hd/f7e7a66e-976d-4e9e-a653-e6826dc66377
https://www.charidy.com/1707749121792355990
https://www.charidy.com/1707750386809578152
https://m.facebook.com/media/set/?set=a.1178278353151942
https://vocalvideo.com/c/suparer
https://vocalvideo.com/v/suparer-2024-thai-sub
https://m.facebook.com/media/set/?set=a.1178310199815424
https://m.facebook.com/media/set/?set=a.1175554330091011
https://mobilsuit-gundam-seed-fr-0rglwb8.gamma.site/
https://seed-freedom-2hyk7yl.gamma.site/
https://www.forexagone.com/forum/questions-debutants/njukmwer-102921#200488
https://herbalmeds-forum.biolife.com.my/d/34424-fergyj
https://www.bonjoro.com/te/2024-su-pa-rer-uhd/747ab93d-31f3-4050-895b-fb0838c04856
https://www.bonjoro.com/te/2024-su-pa-rer-hd/f7e7a66e-976d-4e9e-a653-e6826dc66377
https://www.charidy.com/1707749121792355990
https://www.charidy.com/1707750386809578152
https://m.facebook.com/media/set/?set=a.1178278353151942
https://vocalvideo.com/c/suparer
https://vocalvideo.com/v/suparer-2024-thai-sub
https://m.facebook.com/media/set/?set=a.1178310199815424
https://m.facebook.com/media/set/?set=a.1175554330091011
https://mobilsuit-gundam-seed-fr-0rglwb8.gamma.site/
https://seed-freedom-2hyk7yl.gamma.site/
https://www.forexagone.com/forum/questions-debutants/njukmwer-102921#200488
https://herbalmeds-forum.biolife.com.my/d/34424-fergyj
https://www.linkedin.com/pulse/visionize-ai-review-full-oto-details-bonuses-demo-oto-review-oke5c
https://www.linkedin.com/pulse/visionize-ai-review-full-oto-details-huge-bonuses-oto-review-msxjc
https://www.linkedin.com/pulse/visionize-ai-review-full-oto-details-bonuses-demo-oto-review-jnpjc
https://www.linkedin.com/pulse/visionize-ai-review-canva-killer-daddy-all-models-kaiyum-munsi-vgayc
https://www.linkedin.com/pulse/visionize-ai-review-no1-stunning-visuals-generator-sporshia-tinni-x3onc
https://www.linkedin.com/pulse/visionize-ai-oto-full-review-demo-bonuses-sporshia-tinni-u5phc
https://www.hkhoc.org/group/the-hong-kong-hall-o-group/discussion/8086b144-c812-40d6-acc3-a0f99d0ab4a8
https://www.hkhoc.org/group/the-hong-kong-hall-o-group/discussion/c099b1fe-fddc-44c5-b5ce-2b647ea54aa6
https://github.com/apps/visionize-ai-oto
https://github.com/apps/visionize-ai-review
https://slashpage.com/visionize-ai-oto
https://app.daily.dev/visionizeaioto
https://forum.webnovel.com/d/162024-visionize-ai-oto-review
https://forum.webnovel.com/d/162025-visionize-ai-review
https://www.forexagone.com/forum/questions-debutants/https-www-linkedin-com-pulse-visionize-ai-oto-full-review-demo-bonuses-sporshia-tinni-u5phc-102831#200396
https://www.adsthumb.com/dffsfsff-asddw-qwqwdq_521255
https://www.adsthumb.com/satre-werf-efd-wefd-waef-wef_521258
https://sco.lt/6lX3a4
https://sco.lt/65EpCS
https://sco.lt/5vIreC
https://sco.lt/5M6bWC
https://sco.lt/700bDM
https://sco.lt/6KLxsO
https://sco.lt/5l9hkO
https://sco.lt/8BAhzU
https://sco.lt/6zaCWG
https://sco.lt/92OUsa
https://sco.lt/6iCGno
https://sco.lt/8rFk1Y
https://ko-fi.com/i/IK3K8UECLD
https://kyvpvv6751.expandcart.com/index.php?route=product/product&product_id=382
https://forum.webnovel.com/d/162052-sddsad-awdawdasd-wsdsa
https://codepen.io/asdasdasd-a/pen/RwdqwwB
https://linkhay.com/link/7432041/https-app-daily-dev-visionizeaioto
https://linkhay.com/blog/1047406/https-app-daily-dev-visionizeaioto
https://linkhay.com/link/7432043/https-app-daily-dev-visionizeaioto-363
https://foldads.com/15/posts/1/4/1919218.html
https://bemorepanda.com/en/posts/1707741796-httpswwwhkhocorggroupthe-hong-kong-hall-o-groupdiscussion8086b144-c812-40d6-acc3-a0f99d0ab4a8
https://ide.geeksforgeeks.org/online-c-compiler/c206ea43-2a93-48fb-95ae-6c069b1c0b44
https://paste.ie/view/ac3dff72
https://homment.com/W5wd23tOxgbLsBBsm3GE
http://www.flokii.com/users/view/75913
http://ben-kiki.org/ypaste/data/92895/index.html
https://tautaruna.nra.lv/forums/tema/55226-doufdiojfodijfiodjfiojd-oashfanf/
https://ezclassifiedads.com/212/posts/1/4/1900899.html
https://www.wowace.com/paste/c5dae29c
https://controlc.com/1c046f1a
https://glot.io/snippets/gtcfijf14x
https://yamcode.com/httpsappdailydevvisionizeaioto
https://forum.webnovel.com/d/162061-sdsdsdsdsdsdd-dfeaf