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/djw61agbAB1V/
https://old.bitchute.com/video/xaO5rJoanqgl/
https://old.bitchute.com/video/kE8vsqgT7pLW/
https://old.bitchute.com/video/PdWO3IBYWbVC/
https://old.bitchute.com/video/60klq8DFUkkO/
https://old.bitchute.com/video/9jbIiiXgVaKI/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.766279.0
https://jsbin.com/timakoyavo/edit?html,output
https://paiza.io/projects/j3uE9nVnl3Ji_Seio1YCgQ?language=php
https://snippet.host/uizsbe
https://ctxt.io/2/AAB4tU9aEQ
https://rextester.com/YBWJ19491
https://www.onlinegdb.com/mav2yG1Za
https://paste.centos.org/view/a8498f84
https://glot.io/snippets/h6zn4rzdae
https://paste.intergen.online/view/c45b4b1b
https://telegra.ph/the-lost-locket-film-05-03
https://app.daily.dev/posts/the-lost-locket-film-iz1bcmpvy
https://foro.ribbon.es/topic/73742/the-lost-locket-film
https://forum.thecodingcolosseum.com/topic/56797/the-lost-locket-film
https://hackmd.io/@streammovie/r1op0emexx
https://sharing.clickup.com/9018966855/t/h/86etbczx6/NSQL1G38SM696SU
https://old.bitchute.com/video/ahLmwVw40oHH/
https://old.bitchute.com/video/VF9wwMfxfUH2/
https://old.bitchute.com/video/dRhhmdPkr6vL/
https://old.bitchute.com/video/s3oc9HSKozqI/
https://old.bitchute.com/video/krEHisrGWXrq/
https://old.bitchute.com/video/VcwdG62M9gxU/
https://old.bitchute.com/video/YdxahciMRhbH/
https://old.bitchute.com/video/4lyzc2zWENIL/
https://old.bitchute.com/video/rslVee436mkW/
https://old.bitchute.com/video/CjRYn9a5Tktm/
https://old.bitchute.com/video/ILZon4r6JIue/
https://old.bitchute.com/video/xKpo3EzmdcuS/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.766220.0
https://jsbin.com/libelicoze/edit?html,output
https://paiza.io/projects/AcmQKi5kL3WPa9z64zBeCQ?language=php
https://snippet.host/zocecm
https://ctxt.io/2/AAB4zZ1HFQ
https://rextester.com/RCVB49003
https://www.onlinegdb.com/tPgOU8fE8
https://paste.centos.org/view/bc0afb01
https://glot.io/snippets/h6zjm7bere
https://telegra.ph/moviesanywhere-05-03
https://paste.intergen.online/view/01f397c3
https://hackmd.io/@streammovie/HyQm0Cflex
https://app.daily.dev/posts/moviesanywhere-gyqtv6loz
https://foro.ribbon.es/topic/73738/moviesanywhere
https://forum.thecodingcolosseum.com/topic/56791/moviesanywhere
https://sharing.clickup.com/9018966855/t/h/86etbcr78/HHQXBNS0XY979RG
https://old.bitchute.com/video/JCjyQhURkRyx/
https://old.bitchute.com/video/sPfDjTfH5pB7/
https://old.bitchute.com/video/eAQmdo06Llaw/
https://old.bitchute.com/video/ManOF6V6fMV7/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.765989.0
https://jsbin.com/nezaruxudi/1/edit?html,output
https://paiza.io/projects/eNDhDXuLCKmnvO75LXhpFg?language=php
https://snippet.host/dfxeic
https://ctxt.io/2/AAB4a1y7FQ
https://rextester.com/LKPFG43707
https://www.onlinegdb.com/0Njz-ZSZv
https://paste.centos.org/view/6388718e
https://glot.io/snippets/h6zb0601cw
https://paste.intergen.online/view/4c258348
https://telegra.ph/wye-05-02-7
https://foro.ribbon.es/topic/73733/film-complete
https://forum.thecodingcolosseum.com/topic/56770/film-complete
https://app.daily.dev/posts/film-complete-uaw30xub7
https://hackmd.io/@streammovie/rJW7U9Gxlg
https://sharing.clickup.com/9018966855/t/h/86etbbv7v/QVX2S9ZACA670GR
https://old.bitchute.com/video/7sAVortZfueG/
https://old.bitchute.com/video/tfOgH3Z5Pw76/
https://paste.centos.org/view/9e16fe6a
https://etextpad.com/ciunomb4uh
https://www.pastery.net/vdusfd/
https://forum.thecodingcolosseum.com/topic/56753/jclbhumzjv
https://profile.hatena.ne.jp/JCLBHUMZJV/profile
https://pastelink.net/l1n4u1fb
https://snippet.host/gxcnev
https://hackmd.io/@movewaveblog/BybnzYMeee
https://glot.io/snippets/h6z8m8yovb
https://pastebin.com/yMnPs927
https://paiza.io/projects/i4T-btspq6wcSD0GHb1oCg
https://codepen.io/Agam-Riady/pen/ByyrNVX
https://jsbin.com/tobotuzegu/edit?html,output
https://freepaste.link/mdz7elhgbg
https://paste.enginehub.org/0GYL5BNry
https://paste.feed-the-beast.com/q+sMt0ZPqEj
https://rextester.com/CFKJ35245
https://www.onlinegdb.com/thpbeAD2M
https://graph.org/JCLBHUMZJV-05-02
https://foro.ribbon.es/topic/73725/jclbhumzjv
https://forum.artrix.pl/d/55345-jclbhumzjv
https://www.it-fc.de/index.php/forum/showposts/index/topicid/3405
https://www.backlink.seoworld.in/2025/05/02/jclbhumzjv/
https://soundcloud.com/jette32/filmul-thunderbolts-2025-film-online-subtitrat-romana
https://soundcloud.com/jette32/vedea-thunderbolts-2025-filmul-vezi-subtitrat-in-romana-hd-gratis
https://soundcloud.com/jette32/vezi-thunderbolts-film-online-subtitrat-in-romana-hd1080p
https://soundcloud.com/harmarke-bg/tndrbolts-2025-tseliyat-film-onlayn-bg-audio
https://soundcloud.com/harmarke-bg/tndrbolts-2025-film-bg-audio
https://soundcloud.com/harmarke-bg/tndrbolts-tseliyat-film-onlayn-bg-bg-subs
https://soundcloud.com/gloria-brenda-24/thunderbolts-2025-cely-film-online-cz-sk-dabing-i-titulky
https://soundcloud.com/gloria-brenda-24/thunderbolts-film-online-zdarma-2025-cz-dabing-i-titulky
https://soundcloud.com/gloria-brenda-24/filmy-thunderbolts-2025-plny-film-cely-film-online-cz-sk-dabing-premiery-mp4
https://soundcloud.com/etha10/telecharger-thunderbolts-2025-complet-en-streaming-vf-et-vostfr
https://soundcloud.com/etha10/voir-fr-thunderbolts-en-streaming-vf-en-francais
https://soundcloud.com/etha10/regarder-thunderbolts-2025-film-complet-en-francais
https://soundcloud.com/tiffany-389060276/pelisplus-otro-pequeno-favor-2025-online-en-espanol-y-latino
https://soundcloud.com/tiffany-389060276/ver-pelicula-otro-pequeno-favor-2025-completa-espanol-y-latino-cuevana-3
https://soundcloud.com/tiffany-389060276/otro-pequeno-favor-2025-pelicula-completa
https://soundcloud.com/tiffany-389060276/pelisplus-otro-pequeno-favor-pelicula-completa-online-en-espanol
https://soundcloud.com/tiffany-389060276/otro-pequeno-favor-pelicula-completa-espanol-latino
https://soundcloud.com/lexxi3-369318893/videa-hu-meg-egy-kis-szivesseg-2025-teljes-film-magyarul-online-hd-videa-meg-egy-kis-szivesseg
https://soundcloud.com/lexxi3-369318893/online-filmek-meg-egy-kis-szivesseg-2025-teljes-film-magyarul-videa-hd
https://soundcloud.com/lexxi3-369318893/meg-egy-kis-szivesseg-teljes-film-2025-indavideo-magyarul-videa-hu-1080p
https://soundcloud.com/roderica-63616137/hogyan-tudnek-elni-nelkuled-teljes-film-magyarul-videa-hu-1080p
https://soundcloud.com/roderica-63616137/videa-hogyan-tudnek-elni-nelkuled-teljes-film-indavideo-2025-magyarul-1080p
https://soundcloud.com/roderica-63616137/hogyan-tudnek-elni-nelkuled-teljes-film-magyarul-videahu-hd-2025