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!
https://github.com/devloper-android
https://github.com/devloper-android/poly-ai-apk-premium
https://github.com/devloper-android/poly-ai-apk-premium/blob/main/README.md
https://github.com/devloper-android/netflix-apk-premium
https://github.com/devloper-android/netflix-apk-premium/blob/main/README.md
https://github.com/devloper-android/Spotify-apk-premium
https://github.com/devloper-android/Spotify-apk-premium/blob/main/README.md
https://github.com/devloper-android/undress-ai-apk-premium
https://github.com/devloper-android/undress-ai-apk-premium/blob/main/README.md
https://github.com/devloper-android/redream-apk-premium
https://github.com/devloper-android/redream-apk-premium/blob/main/README.md
https://github.com/premium-android
https://github.com/premium-android/spicy-ai-apk-premium
https://github.com/premium-android/spicy-ai-apk-premium/blob/main/README.md
https://github.com/premium-android/chat-gpt-4-apk-premium
https://github.com/premium-android/chat-gpt-4-apk-premium/blob/main/README.md
https://github.com/premium-android/crushon-ai-apk-premium
https://github.com/premium-android/crushon-ai-apk-premium/blob/main/README.md
https://github.com/premium-android/candy-ai-apk-premium
https://github.com/premium-android/candy-ai-apk-premium/blob/main/README.md
https://github.com/premium-android/crunchyrool-apk-premium
https://github.com/premium-android/crunchyrool-apk-premium/blob/main/README.md
https://pastelink.net/v9xsiali
https://pastelink.net/8z00vwtb
https://pastelink.net/3hiept9o
https://pastelink.net/6hwomdi1
https://pastelink.net/p2aeyo8g
https://wokwi.com/projects/413905364156453889
https://wokwi.com/projects/413905383368473601
https://wokwi.com/projects/413905401875846145
https://wokwi.com/projects/413905425729906689
https://wokwi.com/projects/413905449422490625
https://rentry.co/dwp3498m
https://rentry.co/ouykd2es
https://rentry.co/67xa5vtq
https://rentry.co/5devhc66
https://rentry.co/bwa354n9
https://radar.cloudflare.com/scan/316c2b91-41f6-4562-8ecf-849a6cc96d57/summary
https://radar.cloudflare.com/scan/e621a605-687d-45ca-be2b-eef7b6e9113e/summary
https://radar.cloudflare.com/scan/dd1db9cf-47ef-490b-8b9c-6082245fde3d/summary
https://radar.cloudflare.com/scan/7a591dbb-bfa8-441a-8fd4-6cfe90164de6/summary
https://radar.cloudflare.com/scan/f52db958-bcbb-455c-94b2-717b97514210/summary
https://radar.cloudflare.com/scan/a2057377-9a90-40c7-95d9-9acd59a6a558/summary
https://radar.cloudflare.com/scan/7f7e5816-8e73-4c46-95e6-97212ef67a21/summary
https://radar.cloudflare.com/scan/9cdca438-25da-4b64-952e-5f2f7b19b1f4/summary
https://radar.cloudflare.com/scan/007b6ad5-5fb9-4904-9896-eafceb0f2f60/summary
https://radar.cloudflare.com/scan/c437732d-4c7a-4648-9b46-17b03d103c85/summary
https://radar.cloudflare.com/scan/7c91110c-39b2-4da0-a1a7-426b4d6d64e8/summary
https://radar.cloudflare.com/scan/023ec541-8a91-44c8-8abb-88ee8c488e0e/summary
https://radar.cloudflare.com/scan/4603db1b-e284-4ab9-a33c-05a344adb7bb/summary
https://radar.cloudflare.com/scan/f3eb7085-a2ad-43c1-8d6c-fbb4bb5220e9/summary
https://radar.cloudflare.com/scan/e8e3d17a-2474-4347-8398-9249838fcdf0/summary
https://old.bitchute.com/video/edUKJXv2E7Lb/
https://old.bitchute.com/video/AqB5BeZ4PTzL/
https://old.bitchute.com/video/UEMIL1eV4lGl/
https://old.bitchute.com/video/qfWbCJFrHDMh/
https://old.bitchute.com/video/pPU8rcDDAZQh/
https://old.bitchute.com/video/dUfr7PTuIrqv/
https://old.bitchute.com/video/u1vrw1XzOKJC/
https://old.bitchute.com/video/VUtsvXgHE9ZK/
https://hackmd.io/@zoannamizert/Bk7flXtgel
https://wokwi.com/projects/430316800713973761
https://searchtech.fogbugz.com/default.asp?Suggestions.1.770433.0
https://paiza.io/projects/Y0g8KUmv_ZmY4-GOLLMpdg?language=php
https://snippet.host/urtjhv
https://ctxt.io/2/AAB4B4rXFA
https://glot.io/snippets/h74rrzk9z1
https://rextester.com/MREZI96544
https://otx.alienvault.com/pulse/681b842ba0c3e824e3440b27
https://otx.alienvault.com/pulse/681b852b0bca282c09a4b3b3
https://otx.alienvault.com/pulse/681b85b8e9def98b4132430f
https://otx.alienvault.com/pulse/681b8629407b05f206d30979
https://otx.alienvault.com/pulse/681b8699b80077dd55e723b9
https://otx.alienvault.com/pulse/681b8714e56e37137c0ff408
https://otx.alienvault.com/pulse/681b87a70ab90ffa425b7a16
https://otx.alienvault.com/pulse/681b884e1152dae6fcc641c4
https://searchtech.fogbugz.com/default.asp?Suggestions.1.770360.0
https://wokwi.com/projects/430310695425424385
https://jsbin.com/teberuruvi/edit?html,output
https://paiza.io/projects/VfH9u_b0F_0nl83y08nimA?language=php
https://snippet.host/yfapfb
https://ctxt.io/2/AAB4PuIxEw
https://rextester.com/MEHKJF79460
https://www.onlinegdb.com/7SQ3DSMt1
https://paste.centos.org/view/9a6fc88b
https://glot.io/snippets/h74p5cpzlj
https://paste.intergen.online/view/a2e41b09
https://telegra.ph/newsboxoffice-05-07
https://freepaste.link/vvw16fup6j
https://pastebin.com/XSkg4Pki
https://tempel.in/view/FlG1Jy
https://raindrop.io/kuborskypas/newsboxoffice-55099000
https://forum.lexulous.com/user/acidburnn
https://forum.ripper.store/user/acidburn
https://app.daily.dev/posts/newsboxoffice-5iedbzfsf
https://foro.ribbon.es/topic/74983/newsboxoffice
https://forum.thecodingcolosseum.com/topic/57943/newsboxoffice
https://hackmd.io/@hswdbnvbn/S1dp3WYelg
https://sharing.clickup.com/90181141241/t/h/86etd0g55/2MRC1CH0XS84VOY
https://aetherhub.com/Deck/thunderbolts-fll-movi-fr
https://old.bitchute.com/video/prp8oYrlzdkA/
https://old.bitchute.com/video/RmyOp9jKkVkQ/
https://old.bitchute.com/video/q8nP6VNeJBjK/
https://old.bitchute.com/video/vZ8MyvqYUc99/
https://old.bitchute.com/video/ikLaCfxogIDA/
https://old.bitchute.com/video/p3H0EUCBYsv5/
https://old.bitchute.com/video/t3tgmTiExGw1/
https://old.bitchute.com/video/eghAiyN7wIBq/
https://old.bitchute.com/video/63KhRtpI0Yjn/
https://old.bitchute.com/video/fssJQTmltPau/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.770098.0
https://healingxchange.ning.com/profiles/blogs/kgitwmffak
https://forum.thecodingcolosseum.com/topic/57832/kgitwmffak
https://foro.ribbon.es/topic/74844/kgitwmffak
https://app.daily.dev/posts/kgitwmffak-au7pmagp6
https://hackmd.io/3RNWtrTUSdKvBu5mKU_uQQ
https://glot.io/snippets/h74cqe618k
https://paiza.io/projects/A6hazM6n5d7y0tEwV4oCoA
https://jsbin.com/meruzolivu/edit?html,output
https://pastebin.com/1W1WYD5c
https://pastelink.net/rzzlqz27
https://etextpad.com/a86svf5kgk
https://www.wowace.com/paste/223f4fe7
https://www.pastery.net/fuaywr/
https://paste.centos.org/view/87980df3
https://onlinegdb.com/7L87i7w5x
https://freepaste.link/public/vl25l6cjiz
https://old.bitchute.com/video/prp8oYrlzdkA/
https://old.bitchute.com/video/RmyOp9jKkVkQ/
https://old.bitchute.com/video/q8nP6VNeJBjK/
https://old.bitchute.com/video/vZ8MyvqYUc99/
https://old.bitchute.com/video/ikLaCfxogIDA/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.770059.0
https://healingxchange.ning.com/profiles/blogs/zujwpdoqpg
https://forum.thecodingcolosseum.com/topic/57808/zujwpdoqpg
https://foro.ribbon.es/topic/74825/zujwpdoqpg
https://app.daily.dev/posts/zujwpdoqpg-3lubiqiey
https://hackmd.io/@moviewave/B1ODkcuxgl
https://glot.io/snippets/h74azbkjes
https://paiza.io/projects/IOcUk-49yA8cxLo42DcUXw
https://jsbin.com/koxapapaco/edit?html,output
https://pastebin.com/JJPcTQs4
https://pastelink.net/pd2tek1s
https://etextpad.com/k6xdoofzg3
https://www.wowace.com/paste/1b371839
https://www.pastery.net/gxpzyf/
https://paste.centos.org/view/9eee4ebf
https://www.onlinegdb.com/v2PPsdJRK
https://freepaste.link/public/b3zfbttfg8
https://zonagmm25.graphy.com/courses/my-golden-blood-ep9
https://cccv.to/topformep10uncut
https://zonablairinghd.graphy.com/courses/top-form-ep10-uncut-wetv
https://bogocingoktv.graphy.com/courses/theyoungandtheruthlessep9-10
https://cccv.to/theyoungandtheruthlessep9
https://cccv.to/gameofsuccessionep8thai
https://monoch3seris.graphy.com/courses/gameofsuccessionep8
https://zonapitbabeseason2.graphy.com/courses/pitbabeseason2uncutep2
https://cccv.to/pitbabeseason2ep2
https://zonagroup.graphy.com/courses/shadowforcehdthai
https://soezonabili21.graphy.com/courses/until-dawn-thai
https://flikzmonobeli.graphy.com/courses/Holynightdemonhuntersthai
https://x.com/BirdsVf/status/1920014971922161709
http://foro.ribbon.es/topic/74816/fye76o76i76i76i
https://bsky.app/profile/adekarbit.bsky.social/post/3loku3bhxc22w
https://snippet.host/kvaxud
https://forum.ripper.store/user/adekabirth
https://justpaste.it/adbuh
https://www.bitsdujour.com/profiles/UjNmGh
https://bootstrapbay.com/user/dsagre3t5
https://forum.thecodingcolosseum.com/topic/57797/dteauw45u4wu
https://matters.town/a/37isqfukc69j
https://www.passes.com/adekabirth
https://tooter.in/adekabirth/posts/114465330495447953
https://start.me/w/RgOk8m
https://multy.me/UJSTG
https://pastelink.net/9cxv2zop
https://forumketoan.com/threads/fhyrstor68o.68797/
https://telegra.ph/djtitr76o67o876ro-05-07