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/channel/NRjinLU1RmBE/
https://old.bitchute.com/video/StPkWFoWD5Fg/
https://old.bitchute.com/video/PUfW5jaEcSdO/
https://old.bitchute.com/video/gQD6uGitPzdY/
https://old.bitchute.com/video/cMCTRmsgSd7A/
https://old.bitchute.com/video/Xtow4fCvZNoF/
https://old.bitchute.com/video/F9OLLPE4NrZq/
https://old.bitchute.com/video/pgqaIYoHdYy8/
https://old.bitchute.com/video/yIXM89iJdoE1/
https://old.bitchute.com/video/qSkrdSnCXdXW/
https://old.bitchute.com/video/ro4w3hx16m4F/
https://old.bitchute.com/video/UrVLm8ZreFfI/
https://old.bitchute.com/video/qOhfv1njsDYm/
https://old.bitchute.com/video/mTWHvTxgeKOZ/
https://old.bitchute.com/video/I0pFfBbGYwl2/
https://old.bitchute.com/video/EtsfD6RPnkgw/
https://wokwi.com/projects/429009250404584449
https://jsbin.com/zigoxigaqo/edit?html,output
https://paiza.io/projects/cvrJagNIBP_TCTRaAy2ujQ?language=php
https://snippet.host/hjmuyq
https://ctxt.io/2/AAB4myUnFA
https://rextester.com/FUEYI10001
https://www.onlinegdb.com/FKjsGCEHH
https://paste.centos.org/view/903d2ce5
https://glot.io/snippets/h6ouy4xghm
https://paste.intergen.online/view/08238027
https://telegra.ph/ujg56979m67ot-04-23
https://hackmd.io/@movietime/BkTx9M8Jle
https://foro.ribbon.es/topic/71796/ni6iteruejdfjfjfj-trin6i
https://sharing.clickup.com/9018966855/t/h/86et82b3e/4RP75OJ7IMQ45E2
https://tombwatcherfullhd2824.graphy.com/courses/tomb-watcher-fullstory-FULL-HD
https://detectiveconanthemovie286664.graphy.com/courses/Detective-Conan-The-Movie-28-2025-HD-68086787e96bbc0589b05116
https://momovns.graphy.com/courses/xem-phim-biet-doi-sam-set-thunderbolts-2025-vietsub-thuyet-minh
https://cccv.to/bietdoisamset
https://cccv.to/thamtukienkyankhongdauviet
https://cccv.to/latmat8
https://baiduzona.graphy.com/courses/a-minecraft-movie-2025-hd4k
https://cccv.to/toido
https://www.zeffy.com/en-US/ticketing/a-minecraft-movie-2025-hd4k
https://x.com/BirdsVf/status/1914938990152876434
https://foro.ribbon.es/topic/71783/dgaryeey
https://web3devcommunity.com/topic/70094/fheatueruttu
https://bsky.app/profile/spiritcarryon.bsky.social/post/3lmymscdp222j
https://snippet.host/yxoard
https://forum.ripper.store/user/cwtuv27fk3
https://forum.lexulous.com/user/cwtuv27fk
https://justpaste.it/j26cx
https://matters.town/a/cu1vk591gmfm
https://www.bitsdujour.com/profiles/P4S63o
https://bootstrapbay.com/user/fdtsruru
https://forum.thecodingcolosseum.com/topic/54542/dstrsyi56i
https://www.passes.com/adekabirth
https://tooter.in/adekabirth/posts/114356822520658742
https://start.me/w/kwr6pL
https://multy.me/TTTGo
https://pastelink.net/j8kxqpdd
https://forumketoan.com/threads/sfry46.67462/
https://telegra.ph/dstryiryu56u6-04-23
https://forum.thecodingcolosseum.com/topic/54545/fsryjrtutruut
https://slashpage.com/sinners2025fullmoviefreeonline
https://slashpage.com/sinners2025hd
https://slashpage.com/warfare2025fullmoviehd
https://otx.alienvault.com/pulse/680839c9b330e5f09dbd6547
https://wokwi.com/projects/429003303329485825
https://jsbin.com/fogavutaja/edit?html,output
https://paiza.io/projects/5BQJO_zWzH3-fZCrmnwHnw?language=php
https://snippet.host/gimxvh
https://ctxt.io/2/AAB4la8HFg
https://rextester.com/SUVE88773
https://www.onlinegdb.com/rVgjLIbYI
https://paste.centos.org/view/66ed9e37
https://glot.io/snippets/h6osbtgjj4
https://paste.intergen.online/view/fb37e199
https://telegra.ph/sdgs-04-23
https://hackmd.io/@movietime/B1gc14-81ge
https://old.bitchute.com/video/inNLzMn2dOyM/
https://old.bitchute.com/video/bkn2M2JmZrZT/
https://old.bitchute.com/video/SjP0GyGBXSfF/
https://old.bitchute.com/video/Sq04pVpNKShr/
https://old.bitchute.com/video/oiicCgzWenVv/
https://old.bitchute.com/video/IpMlL7y0GuOo/
https://old.bitchute.com/video/aYp5r27tfgsY/
https://old.bitchute.com/video/ISdpcfI8X6jR/
https://old.bitchute.com/video/pTG86XIqNQZD/
https://old.bitchute.com/video/yPw8J67x2xMq/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.761383.0
https://wokwi.com/projects/428992981138406401
https://healingxchange.ning.com/profiles/blogs/khwgvnsc
https://forum.thecodingcolosseum.com/topic/54504/khwgvnsc
https://foro.ribbon.es/topic/71725/khwgvnsc
https://app.daily.dev/posts/khwgvnsc-deppxsbme
https://hackmd.io/@moviewave/HJKHp0Hkgg
https://glot.io/snippets/h6ontgj9qa
https://paiza.io/projects/NqO-OzaoDplrTPq65sDHEg
https://jsbin.com/litaveteru/edit?html,output
https://pastebin.com/QzEvZAFN
https://pastelink.net/k8aosnio
https://etextpad.com/erhdvplpoa
https://www.wowace.com/paste/0069cfa8
https://www.pastery.net/tkfwhj/
https://paste.centos.org/view/33e752b5
https://onlinegdb.com/J63nl_8kP
https://jsbin.com/motigisami/edit?html,css,js,console,output
https://paiza.io/projects/SMc6FUl5cQOoUGuilZuBVA
https://www.wowace.com/paste/1273a195
https://updownradar.com/status/toonclash.com
https://old.bitchute.com/video/IpMlL7y0GuOo/
https://old.bitchute.com/video/aYp5r27tfgsY/
https://old.bitchute.com/video/ISdpcfI8X6jR/
https://old.bitchute.com/video/pTG86XIqNQZD/
https://old.bitchute.com/video/yPw8J67x2xMq/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.761378.0
https://wokwi.com/projects/428989980330345473
https://healingxchange.ning.com/profiles/blogs/zgb3cjfu
https://forum.thecodingcolosseum.com/topic/54499/zgb3cjfu
https://foro.ribbon.es/topic/71719/zgb3cjfu
https://app.daily.dev/posts/zgb3cjfu-hjjp4issn
https://glot.io/snippets/h6omil96fp
https://paiza.io/projects/TMvIs9UdcdxXkO2BRopLJQ
https://jsbin.com/loridahutu/edit?html,output
https://pastebin.com/9KyVXYPK
https://pastelink.net/hcacx2hr
https://etextpad.com/e1p7jdkmio
https://www.wowace.com/paste/6fff2438
https://www.pastery.net/jdudnk/
https://paste.centos.org/view/055e5da0
https://onlinegdb.com/GEHU673zS
https://jsbin.com/folubonefa/edit?html,css,js,console,output
https://paiza.io/projects/cWNgM8Dvp6z39EbPepMyLg
https://www.wowace.com/paste/6cef3228
https://updownradar.com/status/toonclash.com