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://suparer.myelopage.com/s/suparer
https://chinatownchacha.myelopage.com/s/chinatownchacha
https://theboyandtheheron.myelopage.com/s/theboyandtheheron
https://suparerfullstorythai.liquidblox.com/
https://theeliteofdevilsfullstorythai.liquidblox.com/
https://suparer.framer.media/
https://playboyytheseriesep8.framer.wiki/
https://chinatownchacha.framer.website/
https://theeliteofdevils.framer.media/
https://theboyandtheheron.framer.media/
https://gamma.app/public/2024-1080p-fbeutpiuhy3erem
https://www.taskade.com/p/2024-hd-01HM9DBEYHBWSQ1QEPMR1KTZP3
https://gamma.app/public/2024-HD-THAI-zh48hxgwiddh5qh
https://www.taskade.com/p/hd-01HM9F187CHV56RPCEEK85P8W1
https://gamma.app/public/2024—kb937z6bfu0yo3x
https://www.taskade.com/p/2024-01HM9GK2WDDP921SS4MQRGNSWV
https://gamma.app/public/2024-UHD-7ivyah6v3aw86lq
https://www.taskade.com/p/2024-01HM9JVD7F0HG25R0DTKZ2Y0SA
https://www.taskade.com/p/7-ep-9-9-01HMANADAQM51ZFJXSAVTGQHG9
https://gamma.app/public/7-EP-9-9-HD—ioqxt8d1tjl1fd7
https://gist.github.com/mmdbska/94d7e5b7913fd38c69582a02e664b2ed
https://gamma.app/public/A-Shop-for-Killers-EP1-2—cg8t2nh047h4wnw
https://www.taskade.com/p/a-shop-for-killers-ep-1-2-thai-k-series-01HMAQDX2MGM2AMEPFCF2VRMQG
https://gist.github.com/ediumas/a491ced47091c7bceec0f5797c3f1e24
https://gamma.app/public/Knight-Flower-EP3—k6h466fp1r9xyjx
https://www.taskade.com/p/knight-flower-ep-3-3-01HMASW5EBB2T0CCPKSNTRY596
https://gist.github.com/mediuadsas/306a1cf20b15e57190b006c2e46dac0f
https://gamma.app/public/Knight-Flower-ep4-4—kcz4vnfmikjtvb4
https://gamma.app/public/EP9—hn9iw3l3dvbj9x6
https://gamma.app/public/EP-10-K-series-7xnistdkj8r8rjn
https://gamma.app/public/2023-The-Beekeeper—n7zsotas18l1f8p
https://gamma.app/public/HD-2024-ZH-kl2ape74qr6ffew
https://gamma.app/public/The-Beekeeper2024-10du0w6jxstmteh
https://gamma.app/public/The-Beekeeper-2023-6yjnwcp6s6ocmdk
https://gamma.app/public/Oppenheimer-2023-HD1080p-gti9fs68qt4bgph
https://gamma.app/public/HD2023-ia9tbgx69tp3yyo
https://gamma.app/public/1080P—nlejmoctdhy2v1m
https://gamma.app/public/2023-TW-e87xc1ciya9d2dn
https://gamma.app/public/2023-HD-ooe7vwy9s2mc01w
https://gamma.app/public/2023-HD1080P-b21j6rn1aure1fg
https://gamma.app/public/3-2023HD-1080i-r9fnkzc1wczc7iv
https://gamma.app/public/3-The-Equalizer-32023-ggkfv0r2bbrw5wu
https://gamma.app/public/3-The-Equalizer-32023-ggkfv0r2bbrw5wu
https://gamma.app/public/3-The-Equalizer-3—sipx2ipa0l8ka5l
https://gamma.app/public/3-2023—igkzx0gsv02829d
https://gamma.app/public/2023-TW1080PHD-Quality-i001scjov34f3u9
https://gamma.app/public/Past-Lives-z6s5tjcq1tov7r4
https://gamma.app/public/2023—g9zp9ufly3fzqx8
https://gamma.app/public/Untitled-o87vsf1gpds89nb
https://gamma.app/public/Untitled-0rzi9cm2rb1tgxr
https://gamma.app/public/Untitled-gfhtex40sl7k9yv
https://gamma.app/public/Untitled-ir22qfae700mp7b
https://gamma.app/public/Untitled-6c5s1n0dwbfz2cs
https://gamma.app/public/Untitled-q4r68w84wp19s04
https://yamcode.com/untitled-87433
https://4k-watch.playhdmovie.xyz
https://nets-flix.xyz
https://4kings2.myelopage.com/s/4kings2
https://elopage.com/s/4kings2
https://marrymyhusbandep6thaidubbed.liquidblox.com/
https://4kingspart2thaidubbed.liquidblox.com/
https://4kings2.frill.co/b/6m42nx04/feature-ideas
https://4kings2.upvoty.com/b/4kings2/-4kings-2-2023-full-4k-4-kings-ii/
https://4kings2.upvoty.com/f/changelog/-4kings-2-2023-full-4k-4-kings-ii/
https://marrymyhusbandep6thaidrama.framer.wiki/
https://app.livestorm.co/ep-6-6/marrymyhusbandep6
https://lemon.fm/en/reception/65a5f8af45cced0247b55881
https://marrymyhusbandep6.framer.website/
https://interninmyheartep2.framer.wiki/
https://marrymyhusbandep6thaidubbed.framer.website/
https://marrymyhusbandep5thaidubbed.unicornplatform.page/
https://marrymyhusbandep6thaisubtitle.unicornplatform.page/
https://gist.github.com/yhtkc/34c798fc7fa7655971b64f0ede19c24b