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://trailblazer.me/id/narutoonlinefreeingotsgeneratornohumanverification
https://trailblazer.me/id/narutoonlinefreeinfiniteingotswithoutverification2023
https://trailblazer.me/id/freenarutoonlineingotsgeneratorfullyworksnosurvey
https://trailblazer.me/id/narutoonlinefreeingotshackwithoutsurvey
https://trailblazer.me/id/narutoonlineingotsgeneratorfreeinfiniteingots
https://trailblazer.me/id/nba2k21freevcgeneratornohumanverification
https://trailblazer.me/id/freenba2k21infinitevcnohumansurvey
https://trailblazer.me/id/howtogetnba2k21freevcnosurvey
https://trailblazer.me/id/nba2k21vcgeneratorupdated
https://trailblazer.me/id/nba2k21freevcnohumanverification
https://trailblazer.me/id/pes21freecoinsgeneratornosurveynoverification
https://trailblazer.me/id/pes21freecoinsnohumansurvey
https://trailblazer.me/id/pes21freeinfinitecoinswithoutsurvey
https://trailblazer.me/id/howtogetpes21freecoinsnoverification
https://trailblazer.me/id/pes21freecoinsgeneratorfullyworksnosurvey
https://trailblazer.me/id/petmasterfreespinsgeneratornoverification
https://trailblazer.me/id/petmasterfreespinshacknosurvey
https://trailblazer.me/id/howtogetpetmasterfreespinsnoverification
https://trailblazer.me/id/petmasterfreespinsgeneratorfullyworkingnosurvey
https://trailblazer.me/id/petmasterfreeinfinitespinsnohumanverification
https://trailblazer.me/id/realracing3freegoldgeneratorwithoutverification
https://trailblazer.me/id/realracing3freeinfinitegoldnoverification
https://trailblazer.me/id/realracing3freegoldwithoutverification
https://trailblazer.me/id/realracing3freersgeneratorfullyworksnosurvey
https://trailblazer.me/id/realracing3freeinfinitersnohumanverification
https://trailblazer.me/id/rivalsstarshorseracingfreegoldgeneratorwithoutverification
https://trailblazer.me/id/rivalsstarshorseracingfreeinfinitegoldnosurvey
https://trailblazer.me/id/rivalsstarshorseracingfreegoldwithoutsurvey
https://trailblazer.me/id/rivalsstarshorseracingfreesilvergeneratorfullyworksnosurvey
https://trailblazer.me/id/rivalsstarshorseracingfreeinfinitesilvernoverification
https://trailblazer.me/id/royalrevolt2freegemsgeneratorfullyworkingnosurvey
https://trailblazer.me/id/royalrevolt2freegemswithoutverification2023
https://trailblazer.me/id/royalrevolt2freeinfinitegemsnoverification
https://trailblazer.me/id/royalrevolt2freeinfinitegoldnosurvey2023
https://trailblazer.me/id/royalrevolt2freegoldgeneratorwithoutverification
https://trailblazer.me/id/slotomaniafreecoinsgeneratorwithoutverification
https://trailblazer.me/id/slotomaniafreeinfinitecoinsnohumansurvey
https://trailblazer.me/id/slotomaniafreecoinswithoutverification
https://trailblazer.me/id/slotomaniafreecoinsgeneratorfullyworkingnosurvey
https://trailblazer.me/id/howtogetslotomaniafreecoinswithoutsurvey
https://trailblazer.me/id/disneyheroesbattlemodefreecoinsgeneratorwithoutverification
https://trailblazer.me/id/disneyheroesbattlemodefreeinfinitecoinsnosurvey
https://trailblazer.me/id/disneyheroesbattlemodefreecoinswithoutsurvey
https://trailblazer.me/id/disneyheroesbattlemodefreediamondsgeneratorfullyworks2023
https://trailblazer.me/id/disneyheroesbattlemodefreeinfinitediamondsnosurvey
https://trailblazer.me/id/ageofapesfreediscsgeneratorwithoutverification
https://trailblazer.me/id/ageofapesfreeinfinitebatteriesnoverification
https://trailblazer.me/id/ageofapesfreeironwithoutsurvey
https://trailblazer.me/id/ageofapesfreefoodgeneratorfullyworksnosurvey
https://trailblazer.me/id/ageofapesfreeinfinitefoodnohumanverification
https://trailblazer.me/id/subwaysurferfreecoinsgeneratorwithoutverification
https://trailblazer.me/id/subwaysurferfreeinfinitecoinsnoverification
https://trailblazer.me/id/subwaysurferfreecoinswithoutsurvey
https://trailblazer.me/id/subwaysurferfreekeysgeneratorfullyworksnosurvey
https://trailblazer.me/id/subwaysurferfreeinfinitekeysnosurvey
https://codepen.io/Fess-Modd/pen/RwqNoVd
https://www.pastery.net/vcvbgm/
https://notes.io/qXUVW
https://rextester.com/KRRE14704
https://pasteio.com/xJTqRzICfTB8
https://pastelink.net/4a2e2sp0
https://paiza.io/projects/0mthyR6r0heNxO7PtrFl1g
https://ide.geeksforgeeks.org/online-c-compiler/dad41bbe-142c-4bff-bc0b-ef9924ab6481
https://paste.firnsy.com/paste/hf5OanRNISp
https://paste.enginehub.org/RCdzdBN6W
https://jsfiddle.net/he2stxn9/
https://paste.ee/p/uznCA
https://jsitor.com/savymcAKqv
https://rentry.co/95iyt
https://hastebin.com/share/xekedidoqu.bash
http://nopaste.paefchen.net/1949233
https://trailblazer.me/id/bulletforcefreegoldgeneratornohumanverify
https://trailblazer.me/id/bulletforcefreeupdatedgoldgenerator
https://trailblazer.me/id/getbulletforcefreecreditsgeneratornosurvey
https://trailblazer.me/id/bulletforcefreeunlimitedcreditsgeneratornosurvey
https://trailblazer.me/id/safebulletforcefreegoldgeneratornoverify
https://trailblazer.me/id/thewalkingdeadfreerubygeneratornoverify
https://trailblazer.me/id/thewalkingdeadsurvivorsfreeupdatedrubygenerator
https://trailblazer.me/id/getthewalkingdeadsurvivorsfreerubygeneratornoverify
https://trailblazer.me/id/thewalkingdeadsurvivorsfreerubygenerator
https://trailblazer.me/id/thewalkingdeadsurvivorsfreerubygeneratornosurvey
https://trailblazer.me/id/evonythekingsreturnsfreegemsgeneratornohumanverification
https://trailblazer.me/id/evonythekingsreturnsfreeupdatedgemsgeneratornoverify
https://trailblazer.me/id/getevonythekingsreturnsfreegemsgeneratornoverify
https://trailblazer.me/id/evonythekingsreturnsfreeunlimitedgemsgenerator
https://trailblazer.me/id/evonythekingsreturnsfreegemsgeneratornosurvey
https://trailblazer.me/id/overdrivecityfreecashgeneratornoverify
https://trailblazer.me/id/overdrivecityfreeupdatedcashgeneratornosurvey
https://trailblazer.me/id/getoverdrivecityfreecreditsgeneratornoverification
https://trailblazer.me/id/overdrivecityfreeunlimitedcreditsgeneratornoverify
https://trailblazer.me/id/overdrivecityfreecreditsgeneratornoverify
https://trailblazer.me/id/megapolisfreemegabucksgeneratornosurvey
https://trailblazer.me/id/megapolisfreeupdatedmegabucksgeneratornohumanverification
https://trailblazer.me/id/getmegapolisfreemegabucksgeneratornoverification
https://trailblazer.me/id/megapolisfreecoinsgeneratornosurvey2023
https://trailblazer.me/id/megapolisfreeunlimitedcoinsgeneratornoverification
https://trailblazer.me/id/epicsevenfreeskystonesgeneratornoverification2023
https://trailblazer.me/id/epicsevenfreeupdatedskystonesgeneratornohumanverification
https://trailblazer.me/id/getepicsevenfreeskystonesgeneratornoverify
https://trailblazer.me/id/epicsevenfreeunlimitedskystonesgeneratornohumansurvey
https://trailblazer.me/id/safeepicsevenfreeskystonesgeneratornoverify
https://trailblazer.me/id/secureslotomaniafreecoinsgeneratornoverification
https://trailblazer.me/id/slotomaniafreeupdatedcoinsgeneratornosurvey2023
https://trailblazer.me/id/getslotomaniafreecoinsgeneratornoverify
https://trailblazer.me/id/slotomaniafreeunlimitedcoinsgeneratornoverification2023
https://trailblazer.me/id/instantlygetslotomaniafreecoinsgeneratornoverify
https://trailblazer.me/id/carrompoolfreegemsgeneratorsecure
https://trailblazer.me/id/carrompoolupdatedfreegemsgeneratornoverification
https://trailblazer.me/id/getcarrompoolfreecoinsgeneratornohumansurvey
https://trailblazer.me/id/carrompoolfreeunlimitedcoinsgeneratornoverify2023
https://trailblazer.me/id/carrompoolfreegemsgeneratornohumanverification
https://trailblazer.me/id/securefootballrivalsfreegoldgeneratornoverification
https://trailblazer.me/id/footballrivalsfreeupdatedgoldgeneratornoverification
https://trailblazer.me/id/getfootballrivalsfreegoldgeneratornohumansurvey
https://trailblazer.me/id/footballrivalsfreeunlimitedgoldgeneratornoverify2023
https://trailblazer.me/id/workingfootballrivalsfreegoldgeneratornohumanverification
https://trailblazer.me/id/secureplantsvszombiesfreediamondsgeneratornoverification
https://trailblazer.me/id/plantsvszombiesfreediamondsgeneratornosurvey
https://trailblazer.me/id/getplantsvszombiesfreecoinsgenerator
https://trailblazer.me/id/plantsvszombiesfreeunlimitedcoinsgeneratornoverify
https://trailblazer.me/id/plantsvszombiesfreediamondsgeneratornoverification
https://www.pastery.net/fqubzw/
https://notes.io/qXUeq
https://rextester.com/CVGTE92139
https://pasteio.com/xTwmsr5PPGPc
https://pastelink.net/1yykn1l4
https://paiza.io/projects/ac—1k64e3smD3Sy4XG0ow
https://ide.geeksforgeeks.org/online-c-compiler/c64b9a39-0314-4c30-aa09-af8af69181d3
https://paste.firnsy.com/paste/vGzoC1CdqOI
https://jsfiddle.net/uj3cqpt0/
https://paste.ee/p/rTED0
https://yamcode.com/plants-624
https://my.mamul.am/en/post/152556
https://voirdesmaines.tumblr.com/
https://voirdesmaines.tumblr.com/post/719541167312732160/voir-le-film-des-mains-en-or-en-streaming-vf
https://www.tumblr.com/voirdesmaines
https://voirdesmaines.tumblr.com/post/719541167312732160/voir-le-film-des-mains-en-or-en-streaming-vf/embed
https://flimdesmaines.tumblr.com/
https://flimdesmaines.tumblr.com/post/719541795944529920/vostfr-voir-des-mains-en-or-2023-film-complet
https://www.tumblr.com/flimdesmaines
https://flimdesmaines.tumblr.com/post/719541795944529920/vostfr-voir-des-mains-en-or-2023-film-complet/embed
https://huggingface.co/datasets/alfin12/alfin/blob/main/FILM-Des-mains-en-or-Streaming-VF-en-Franvais-Complet-VOSTFR-VOIR.md
https://huggingface.co/datasets/alfin12/alfin/blob/main/Regarder-Des-mains-en-or-Film-Complet-en-Francis-Streaming-VF.md
https://www.imdb.com/list/ls520752347/
https://www.imdb.com/list/ls520725441/
https://my.mamul.am/en/post/152769
https://my.mamul.am/en/post/152783
https://textbin.net/eoxc1kblhs
https://yamcode.com/jhdhc-3038
https://rentry.co/xpmh2
https://pastelink.net/c3lfnqvz
https://pastebin.com/ZCLUbLgr
https://www.deviantart.com/elghy/art/FILM-Des-mains-en-or-COMPLET-2023-Streamin-966180361
https://www.vingle.net/posts/6015477
https://www.bankier.pl/forum/temat_ertyfrd,60920171.html
https://voir-des-mains-en-or-complet.tumblr.com/
https://www.tumblr.com/voir-des-mains-en-or-complet
https://voir-des-mains-en-or-complet.tumblr.com/post/719542045880057856/voir-des-mains-en-or-fr-streaming-vf-complet
https://voir-des-mains-en-or-complet.tumblr.com/post/719542045880057856/voir-des-mains-en-or-fr-streaming-vf-complet/embed
https://des-mains-en-or-film-streaming.tumblr.com/
https://www.tumblr.com/des-mains-en-or-film-streaming
https://des-mains-en-or-film-streaming.tumblr.com/post/719542536404877312/voir-le-film-des-mains-en-or-fr-film-complet-en
https://des-mains-en-or-film-streaming.tumblr.com/post/719542536404877312/voir-le-film-des-mains-en-or-fr-film-complet-en/embed
https://huggingface.co/datasets/HHTRT/JT7I7/blob/main/HD-Des-mains-en-or-FILM-Streaming-VF-En-fran%C3%A7ais.MD
https://huggingface.co/datasets/HHTRT/JT7I7/blob/main/Regarder-Des-mains-en-or-Film-Complet-en-Fran%C3%A7ais-Streaming-VF.MD
https://www.imdb.com/list/ls520752579/
https://www.imdb.com/list/ls520752357/
https://my.mamul.am/en/post/152781
https://my.mamul.am/en/post/152798
https://textbin.net/1pk2s3p34s
https://yamcode.com/rgerye5-59
https://rentry.co/viancz
https://pastelink.net/1ed73tdt
https://pastebin.com/Rwn6WEam
https://www.vingle.net/posts/6015481
https://www.bankier.pl/forum/temat_tr34,60920179.html
The 14k gold is so luxurious and high-quality. It’s a great investment piece.
https://buyperfectjewelry.com/ Bracelets