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://github.com/Marry-My-Husband-12-EP-12-THAI-D-U-B
https://community.claris.com/en/s/idea/087Vy00000003txIAA/detail
https://www.imdb.com/list/ls524890857/
https://www.mixo.io/site/marry-my-husband-mqhk3
https://gist.github.com/thaimarrymyhusband/0ef98906d6894851ba36de5c66c4b2b6
https://www.taskade.com/p/marry-my-husband-12-ep-12-thai-d-u-b-01HNVTZQPMVF8H8PY6E4V3X33T
https://www.gumlet.com/watch/65c1967aadcc063653aeb6f9
https://app.suitedash.com/i/Rr24vbPNNxjp2zG/46qMSvdwa3REiQ
https://storyprompt.com/reply/8abYFDwslmCTPA6eqNGE
https://testimonial.to/%E0%B8%94%E0%B8%B9-marry-my-husband-%E0%B8%AA%E0%B8%B2%E0%B8%A1%E0%B8%B5%E0%B8%84%E0%B8%99%E0%B8%99%E0%B8%B5%E0%B9%89%E0%B9%81%E0%B8%88%E0%B8%81%E0%B8%9F%E0%B8%A3%E0%B8%B5%E0%B9%83%E0%B8%AB%E0%B9%89%E0%B9%80%E0%B8%98%E0%B8%AD-ep-12-%E0%B8%95%E0%B8%AD%E0%B8%99%E0%B8%97%E0%B8%B5%E0%B9%88-12-%E0%B8%94%E0%B8%B9%E0%B8%8B%E0%B8%B5%E0%B8%A3%E0%B8%B5%E0%B9%88%E0%B8%A2%E0%B9%8C%E0%B9%80%E0%B8%81%E0%B8%B2%E0%B8%AB%E0%B8%A5%E0%B8%B5-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-hd-%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%97%E0%B8%B8%E0%B8%81%E0%B8%95%E0%B8%AD%E0%B8%99
https://testimonial.to/marry-my-husband-ep-12
https://testimonial.to/%F0%9F%8E%A5-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C-%E0%B8%98%E0%B8%B5%E0%B9%88%E0%B8%AB%E0%B8%A2%E0%B8%94-2023-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C-%E0%B8%95%E0%B8%B1%E0%B8%A7%E0%B8%AD%E0%B8%A2%E0%B9%88%E0%B8%B2%E0%B8%87%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-%E0%B8%9E%E0%B8%B2%E0%B8%81%E0%B8%A2%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2%E0%B8%A2-hd
https://testimonial.to/%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C-%E0%B9%80%E0%B8%AB%E0%B8%A1%E0%B8%A3%E0%B8%BA%E0%B8%A2-2023-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C-%E0%B8%9E%E0%B8%B2%E0%B8%81%E0%B8%A2%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2%E0%B8%A2-thai-sub
https://app.getcontrast.io/register/marrymyhusbandep12
https://app.getcontrast.io/register/marrymyhusbandep12thai
https://app.getcontrast.io/register/ashopforkillersep7-8-thai-hd
https://app.getcontrast.io/register/ashopforkillersep7-8thai
https://app.getcontrast.io/ashopforkillersep7-8
https://velog.io/reddaa/about https://velog.io/ashopforkillers/about
https://ashopforkillersep7-8dub.unicornplatform.page/
https://gist.github.com/abnhyua/c1882ce5c21843bd6dcc17c12ad73de3
https://ourlovetriangleep3.framer.wiki/
https://slashpage.com/myloveinthecountrysideep12-13
https://github.com/MyLoveintheCountrysideep12-13
https://slashpage.com/find-yourself-ep14-thai
https://velog.io/findyourselfep14/about https://velog.io/teeyodstorythai/about
https://gist.github.com/gtuisa/4600edf2ac19ff4198b5cdb89103866b
https://www.forexagone.com/forum/questions-debutants/kirtyausa-101642#199194
https://herbalmeds-forum.biolife.com.my/d/33194-gretyuiop
https://baskadia.com/post/36gfl
https://www.taskade.com/p/2024-1080-p-hd-01HNY1BXJN7BZF5TEZCCQEVEX1
https://slashpage.com/klassarsen-cgn3x
https://slashpage.com/sagaatom-bfw3z
https://slashpage.com/candyrox-l4rzo
https://slashpage.com/vorobiewa-2cal5
https://baskadia.com/post/36ih3
https://telegra.ph/%E5%A5%A5%E6%9C%AC%E6%B5%B7%E9%BB%98-%E5%AE%8C%E6%95%B4%E7%89%882023%E9%AB%98%E6%B8%85%E7%94%B5%E5%BD%B11080P%E5%AE%8C%E6%95%B4%E7%9A%84%E7%94%B5%E5%BD%B1-02-06
https://slashpage.com/fatrash-tt4ui
https://slashpage.com/ahartweck-i25gp
https://baskadia.com/post/36k0u
https://slashpage.com/dimanaza-on9uk
https://slashpage.com/stwietasch-v41k3
https://www.taskade.com/p/argylle-2024-1080-p-01HNY84D8WA3E4KR6WX2CGMG3H
https://4k-watch.playhdmovie.xyz
https://nets-flix.xyz
FASTEST WAY TO RECOVER YOUR CRYPTO FROM SCAMMERS 2024
I’m one of those few people who invested in the cryptocurrency market and was hoping to make enough profits after my retirement. Unfortunately, I had invested in a platform that was out to steal from me, I lost around $275,000 to this platform excluding the promised profits. I had lost every penny I invested into it including the money I had to borrow from friends. I thought it was all over until I came across a Cryptocurrency recovery expert, ETHICSREFINANCE SERVICE, who helped me recover my money from these fake investors. It took ETHICSREFINANCE 48 hours to recover my money and I was able to track down these people. I’m truly grateful for their service and I highly recommend them to anyone with the same problem.
Email Address: ethicsrefinance@gmail.com
TELEGRAM: @ethicsrefinance.