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.
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https://www.eagleportland.com/group/mysite-231-group/discussion/dfdde7fd-199d-431c-95af-d4e2238eb3c8
https://www.eagleportland.com/group/mysite-231-group/discussion/07bd0ba4-4cba-495e-8d5b-98961259669b
https://www.eagleportland.com/group/mysite-231-group/discussion/676fdc40-bdc6-44a2-a86f-7a1a6339aa5d
https://www.eagleportland.com/group/mysite-231-group/discussion/3d1b101b-a657-49a5-a5a6-f23c705cf253
https://www.eagleportland.com/group/mysite-231-group/discussion/a07e9b49-cfd5-4f7d-a90b-47f2f2f07413
https://www.eagleportland.com/group/mysite-231-group/discussion/36f8962b-1818-4c01-8b66-7a4fecd8722b
https://www.eagleportland.com/group/mysite-231-group/discussion/e9e7a62c-b0e5-4e2f-8821-84124c745be3
https://www.eagleportland.com/group/mysite-231-group/discussion/aa69f5c4-ffc5-4e65-b982-127ee6b7757a
https://www.eagleportland.com/group/mysite-231-group/discussion/e399e38a-ddc4-4c91-94d6-41dfa042056e
https://www.eagleportland.com/group/mysite-231-group/discussion/a474cebc-82f9-4f51-9e79-8f7ff5480522
https://www.eagleportland.com/group/mysite-231-group/discussion/051c44e7-a0d2-437a-b32a-b94d49976485
https://www.eagleportland.com/group/mysite-231-group/discussion/33caea15-aba1-4e99-95a2-b0bf96eb1dea
https://www.eagleportland.com/group/mysite-231-group/discussion/ef070240-013e-44fe-9cbe-1d42651ab0d7
https://www.eagleportland.com/group/mysite-231-group/discussion/09f6d750-06a5-4968-903a-1e8ec19a2e51
https://www.eagleportland.com/group/mysite-231-group/discussion/51073b6b-ee83-4517-894b-414a2d06742f
https://www.eagleportland.com/group/mysite-231-group/discussion/6be062cb-5f88-4b70-afe4-6fc590df8fd5
https://www.drumstation.mx/group/grupo-drumstation/discussion/df6cfc6b-69e2-49b3-8992-371ffb013180
https://www.drumstation.mx/group/grupo-drumstation/discussion/613edca2-9e0b-4930-9553-bc51ded8332c
https://www.drumstation.mx/group/grupo-drumstation/discussion/545a41d2-21af-4458-8fd4-29d266ebf6db
https://www.drumstation.mx/group/grupo-drumstation/discussion/782408f3-a956-4b30-9337-522ab21b96c3
https://www.drumstation.mx/group/grupo-drumstation/discussion/a6170f43-3537-482f-a080-ddfcb16fdd9c
https://www.drumstation.mx/group/grupo-drumstation/discussion/55f0061e-2517-436d-9d81-ad5e0998ec9b
https://www.drumstation.mx/group/grupo-drumstation/discussion/155f0629-6d89-483f-a21b-305e626c70c7
https://www.drumstation.mx/group/grupo-drumstation/discussion/d82a2d06-1aa5-419f-8b0d-a8c7d04fc66b
https://www.drumstation.mx/group/grupo-drumstation/discussion/5514f2bd-d296-49bf-96c0-69efab97bfe7
https://www.drumstation.mx/group/grupo-drumstation/discussion/d38e41eb-d671-4a14-b11f-f5e180993899
https://www.drumstation.mx/group/grupo-drumstation/discussion/83fd67fa-caf1-4931-8d33-69cf846cfb63