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://collective.flashbots.net/t/viral-video-sophie-rain-spiderman-full-video-sophie-rain-spiderman-videos/4458
https://collective.flashbots.net/t/viral-video-sophie-rain-spiderman-original-full-videos-short-clip/4460
https://collective.flashbots.net/t/viral-video-sophie-rain-spiderman-leaked-video-tutorial-original-full-videos/4461
https://collective.flashbots.net/t/original-viral-sophie-rain-spiderman-leaked-video-original-full-video-short-clip/4463
https://collective.flashbots.net/t/viral-xxx-sophie-rain-spiderman-leaked-video-original-full-videos-short-clip/4464
https://collective.flashbots.net/t/viral-sex-sophie-rain-spiderman-leaked-video-original-full-videos-short-clip/4465
https://collective.flashbots.net/t/viral-video-lily-phillips-full-video-lily-phillips-videos/4472
https://collective.flashbots.net/t/original-viral-lily-phillips-leaked-video-original-full-video-short-clip/4473
https://collective.flashbots.net/t/viral-video-lily-phillips-original-full-videos-short-clip/4474
https://collective.flashbots.net/t/viral-xxx-lily-phillips-leaked-video-original-full-videos-short-clip/4476
https://collective.flashbots.net/t/viral-video-lily-phillips-original-full-leaked-video-mms-clip-new/4477
https://collective.flashbots.net/t/viral-sex-lily-phillips-leaked-video-original-full-videos-short-clip/4478
https://collective.flashbots.net/t/xxx-sex-videos-japanese-xnxx-sex-video/4480
https://collective.flashbots.net/t/xxx-sex-video-british-xnxx-sex-videos/4482
https://collective.flashbots.net/t/xxx-sex-video-indian-mms-xnxx-sex-videos/4484
https://network.propertyweek.com/photos/snapinsta-app-464446171-936937178293324-502796417486093244-n-1080
https://challonge.com/xwql4vw0
https://medium.com/@voorheessn/dsgasdtgsu-dgufdhkdfeurkdcnxmbxhcj-6aef5fa0c49f
https://hackmd.io/s/Syssw7_U1e
https://www.pixiv.net/novel/show.php?id=23757651
https://forum.thecodingcolosseum.com/topic/28664/adgehyry-wueriytwehjfbsdjbasdb
https://forum.daoyidh.com/topic/11800/dhshrtyert-cnxvcnzfh
https://freepaste.link/lek6rlhehu
https://wokwi.com/projects/419255163415410689
https://jsitor.com/eCOfZmrE9X
https://paste.ee/p/57AHa
https://pastelink.net/2zd01l1e
https://justpaste.it/fj143
https://glot.io/snippets/h3e5kq3rq8
https://paste.enginehub.org/QL3LkUz8J
https://www.pastery.net/fbjkpb/
https://paiza.io/projects/awNYfDZ_fyKIJcRVIOLIJQ
https://yamcode.com/asgeryqer-sdgahsdhasdh
https://paste.intergen.online/view/5724883a
https://paste.feed-the-beast.com/view/2667c520
https://paste.centos.org/view/8b5fe810
https://rextester.com/VIAZ11030
https://notes.io/wN9jS
https://paste4btc.com/iCjhgaNU
https://app.daily.dev/posts/sfsdkhbgakds-hgdusdhgsdhasdh-tlkzu6hzs
https://datastudio.google.com/embed/s/qx6NfA7sohA
https://datastudio.google.com/embed/s/q36mfx4TdOM
https://datastudio.google.com/embed/s/si_zpwiHgoU
https://datastudio.google.com/embed/s/gUfGNfaK1NA
https://datastudio.google.com/embed/s/pxlkJ3meY5Q
https://datastudio.google.com/embed/s/n148wJyK89Y
https://datastudio.google.com/embed/s/qnHr6tU6sng
https://datastudio.google.com/embed/s/p3aPzjt0JYo
https://datastudio.google.com/embed/s/tC7siiwgjSY
https://datastudio.google.com/embed/s/rPcPeGVRlDg
https://datastudio.google.com/embed/s/iAA5ogEFAug
https://datastudio.google.com/embed/s/nd7960r7Bow
https://datastudio.google.com/embed/s/ll8w2AGoLgg
https://datastudio.google.com/embed/s/pa_DI—o44A
https://forum.daoyidh.com/user/ghanzibhanzano
https://paste.centos.org/view/672ec361
https://www.etextpad.com/veqg3ze7lw
https://pastelink.net/xskhomxr
https://pastenote.net/link/31nab
https://paste.enginehub.org/46vCqz8te
https://pastebin.com/MdvfGrrB
https://paste.thezomg.com/270712/08333317/
https://snippet.host/bbavrh
https://binshare.net/VZd4cs9vNVE7t89TwAi6
https://notes.io/wN8FH
https://jsitor.com/4KSPEqXai8
https://tech.io/snippet/mdW3YYu
https://privatebin.net/?a8a2a3060de8f8c2#AUDzEtz2zjpdXHP3QxFiykM9pg3LJsPA7FqBLNR7tRqy
https://glot.io/snippets/h3e1o0sy39
https://scrapbox.io/datastudiogoogleindextha/datastudio.google.com%2Fembed%2Fs%2Fqx6NfA7sohA
https://www.dununu.com/posts/91272
https://www.dununu.com/posts/91273
https://www.festivals.com/datastudiogoogleindexthaihd—82958
https://www.zephyraxis.com/wall/blogs/64695/datastudiogoogleindexthaihd
https://matters.town/a/z23oc2vckx3t
https://plaza.rakuten.co.jp/harrykur05/diary/202501050000/
https://click4r.com/posts/g/19054275/datastudiogoogleindexthaihd
https://diendannhansu.com/threads/datastudiogoogleindexthaihd.698207/
https://forumketoan.com/threads/datastudiogoogleindexthaihd.55311/
http://www.shadowville.com/board/general-discussions/datastudiogoogleindexthaihd#p610077
https://upresenter.ai/page/sonicofilme2024
https://upresenter.ai/page/Sonic3filmecompleto
https://upresenter.ai/page/sonic3emportugues
https://upresenter.ai/page/Moana2filmecompleto
https://upresenter.ai/page/Moana2dubladolegendado
https://upresenter.ai/page/Terrifier3completodublado
https://upresenter.ai/page/Terrifier3filme2024
https://upresenter.ai/page/Wicked2024legendado
https://upresenter.ai/page/wainoom2544hddub
https://upresenter.ai/page/moviewainoom2544
https://upresenter.ai/page/wainoomthaihdhq
https://upresenter.ai/page/wainoom2544thaifilm
https://upresenter.ai/page/wainoom2544fullhd
https://upresenter.ai/page/wainoom2544hdhq
https://paste.centos.org/view/342d9067
https://www.etextpad.com/shkknkhcsh
https://pastelink.net/cuq14qkv
https://pastenote.net/link/4muso
https://paste.enginehub.org/r5ZX9hTc2
https://pastebin.com/JWj8wzwQ
https://paste.thezomg.com/270190/59205171/
https://snippet.host/dfcdep
https://binshare.net/37mPi5m6CtB0GK5K7j16
https://rentry.co/wbz9e6uu
https://tech.io/snippet/QOtrobl
https://jsitor.com/GNBYtYU9Ks
https://privatebin.net/?8204b32898f14eb6#Ga5N3ihLDmAQT6KQKymCJYzmLaKmywxV6NuaU291ADjC
https://glot.io/snippets/h3byvwqcft
https://scrapbox.io/upresenteraibrasilindexe/upresenter.ai%2Fpage%2Fsonicofilme2024
https://forum.daoyidh.com/user/dadeyirman
https://www.dununu.com/posts/91023
https://www.dununu.com/posts/91083
https://www.festivals.com/upresenteraibrasilindexed—82946
https://matters.town/a/rceqbej3j3sf
https://diendannhansu.com/threads/upresenteraibrasilindexed.698116/
https://forumketoan.com/threads/upresenteraibrasilindexed.55297/
https://forumketoan.com/threads/cognitoformsindexing.55296/
http://www.shadowville.com/board/general-discussions/upresenteraibrasilindexed#google_vignette
https://www.zephyraxis.com/wall/blogs/64669/upresenteraibrasilindexed
https://cccv.to/sonic3twhd
https://cccv.to/sonic3fullhdtw
https://cccv.to/fakedadtwhd
https://cccv.to/fakedadtwhk
https://paa.ge/honeymoneyphonytwhdsub/en
https://paa.ge/honeyphony4ktw/en
https://paa.ge/twhoneyphonyhd/en
https://paa.ge/twfakedadhd/en
https://paa.ge/fakedadtwhd/en
https://paa.ge/mufasakrhd/en
https://paa.ge/thelastattacktwhk/en
https://paa.ge/attackontitanthelastattacktw/en
https://cccv.to/attackontitanthelastattacktw
https://cccv.to/attackontitanthelastattacktwhd
https://paa.ge/mufasathelionkingkorean/en
https://view.genially.com/6779e9be0a7ef99cf44f07bf/interactive-content—2024hd-1080i
https://view.genially.com/6779ed4534bacf6c4e20b923/interactive-content-
https://view.genially.com/6779f2da977f9b1034a2f34e/interactive-content-fullhd-2025-4k
https://view.genially.com/6779f41e0a7ef99cf453fd13/mobile—hd-2025or-or-1080p
https://view.genially.com/6779faf3977f9b1034a65ffb/mobile-2025100ptwzh
https://view.genially.com/6779fc9c0a7ef99cf457965c/presentation-h2025
https://view.genially.com/6779fdbc34bacf6c4e278afa/presentation—hd-2025or-or-1080p
https://view.genially.com/677a019f34bacf6c4e294b13/presentation-3-2024-hd
https://view.genially.com/677a027a977f9b1034a918ab/presentation-3-2024-ko
https://paa.ge/mosdailsensacinemas/en
https://open.firstory.me/story/cm5j4intc0pek01x39og93ip1
https://bento.me/cgv-subvietsub-stebar
https://view.genially.com/677a0fe234bacf6c4e2e13d3/presentation-xemphim-1080p-lau-nhung-ke-bat-bai-2-pantera-2024-long-tieng-full
https://tinhte.vn/profile/12-full_-2024.3266044/
https://tinhte.vn/profile/12-hd-full_-2024.3266045/
https://tinhte.vn/profile/12.3266046/
https://tinhte.vn/profile/12-episode-12.3266047/
https://tinhte.vn/profile/12-2024-4k-1080k.3266048/
https://tinhte.vn/profile/12-i-full_-2024-11.3266049/
https://tinhte.vn/profile/12-2024-korea.3266050/
https://tinhte.vn/profile/12-2024-korean-seoul.3266051/
https://tinhte.vn/profile/1-full_-2024.3266053/
https://tinhte.vn/profile/1-hd-full_-2024.3266054/
https://tinhte.vn/profile/1.3266055/
https://tinhte.vn/profile/1-queen-of-tears-1080p.3266056/
https://tinhte.vn/profile/1-2024-4k-1080k.3266058/
https://tinhte.vn/profile/1-i-full_-2024-11.3266059/
https://tinhte.vn/profile/1-2024-korea.3266060/
https://tinhte.vn/profile/1-2024-korean-seoul.3266061/