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://lookerstudio.google.com/embed/s/kth400W4tAs
https://lookerstudio.google.com/embed/s/i_P_LMIpfV0
https://lookerstudio.google.com/embed/s/jLWrr1Zlu-0
https://lookerstudio.google.com/embed/s/r8EItzilO70
https://lookerstudio.google.com/embed/s/gYigaxVtENk
https://lookerstudio.google.com/embed/s/knbqjHC7jU4
https://lookerstudio.google.com/embed/s/mtwVonsyktc
https://lookerstudio.google.com/embed/s/uyc9mPg6M38
https://lookerstudio.google.com/embed/s/sKXx4IUaG3E
https://lookerstudio.google.com/embed/s/pPZPjV7Q_Is
https://lookerstudio.google.com/embed/s/shPur3u6sFk
https://lookerstudio.google.com/embed/s/v71AE7ojI4w
https://lookerstudio.google.com/embed/s/qCmCKBPBAns
https://lookerstudio.google.com/embed/s/o8MIOTuvp9k
https://lookerstudio.google.com/embed/s/riDN1wOuQsM
https://lookerstudio.google.com/embed/s/odCHEmm6mW8
https://lookerstudio.google.com/embed/s/rjYSLNCwuC4
https://lookerstudio.google.com/embed/s/gQz5RDd_qn0
https://lookerstudio.google.com/embed/s/hdlVGBazGcE
https://lookerstudio.google.com/embed/s/kPOMrpBAtyY
https://scrapbox.io/lookerstudioportuguesgoo/lookerstudio.google.com%2Fembed%2Fs%2Fkth400W4tAs
https://paste.enginehub.org/reUkoitgk
https://p.ip.fi/cavg
https://notes.io/w5mxJ
https://rentry.co/fhb5kdgk
https://snippet.host/xniyty
https://pastebin.com/DBWCB8TN
https://wokwi.com/projects/412971781498997761
https://www.etextpad.com/lxkhbnkmqd
https://pastelink.net/ch7j25qo
https://pastenote.net/link/yzpno
https://paste.thezomg.com/235596/30099485/
https://tech.io/snippet/f8Wy515
https://jsitor.com/eoQx0vx39l
https://privatebin.net/?f7023195e0d27b81#Fa5rHh3j7kghuuLvyDoMUJrzjrUK7AYoozr3o3L8NBHt
https://glot.io/snippets/h19otodmin
https://experience.arcgis.com/experience/e27ccabeb7b2457cabca3d97390ef6c2/
https://experience.arcgis.com/experience/01969f444e1e4ff5a22aca0de43403b6/
https://venomthelastdance-thai-dub.myikas.com/
https://we-live-in-time-thaidub.myikas.com/
https://dont-sleep-netflik.myikas.com/
https://dangerousboys-2-hd.myikas.com/
https://theyod2.myikas.com/
https://a-legen.myikas.com/
https://dontsleep.myikas.com/
https://bento.me/pelisplus-ver-la-habitacion-de-al-lado
https://bento.me/pelisplus-la-habitacion-de-al-lado
https://bento.me/pelisplus-ver-la-habitacion
https://bento.me/assista-o-quarto-ao-lado-2024-filme
https://bento.me/assistir-o-quarto-ao-lado-hd-filmecompleto
https://lookerstudio.google.com/embed/s/oeLkYPYFXl8
https://lookerstudio.google.com/embed/s/mTAkQVmn5-g
https://lookerstudio.google.com/embed/s/qoZC8pddME8
https://lookerstudio.google.com/embed/s/lvHndFJ8wNw
https://bento.me/pelisplus-ver-el-llanto-2024
https://bento.me/pelisplus-el-llanto-pelicula-completa
https://bento.me/pelisplus-ver-el-llanto
https://bento.me/pelisplus-ver-la-joia-bad-gyal
https://bento.me/pelisplus-ver-la-joia-bad-gyal-2024
https://bento.me/assistir-caindo-na-real
https://bento.me/assista-caindo-na-real-2024-filme-completo
https://bento.me/assista-hd-caindo-na-real-2024
https://bento.me/ganzerfilm-die-schule-der-magischen-tiere-3-2024
https://bento.me/ganzerfilm-der-die-schule-der-magischen-tiere-3
https://bento.me/ganzerfilm-venom-3-the-last-dance
https://www.imdb.com/list/ls549263241
https://www.imdb.com/list/ls549263459
https://www.imdb.com/list/ls549263438
https://www.imdb.com/list/ls549262189
https://www.imdb.com/list/ls549262330
https://www.imdb.com/list/ls549262346
https://www.imdb.com/list/ls549262950
https://www.imdb.com/list/ls549262944
https://lookerstudio.google.com/embed/s/mgxkqFxbhXo
https://lookerstudio.google.com/embed/s/mpm7HT4N4ls
https://lookerstudio.google.com/embed/s/slsCXPRyTlY
https://open.firstory.me/story/cm2r0yoik051x01xf3zjs31z0
https://bento.me/cgmmov-sensacinemas-2024
https://lookerstudio.google.com/embed/s/krv798pv-lY
https://lookerstudio.google.com/embed/s/t8NGQxpyeNo
https://lookerstudio.google.com/embed/s/p4fDCWZZ67c
https://lookerstudio.google.com/embed/s/m7u_NzUEexI
https://lookerstudio.google.com/embed/s/ls8Io2t9H2Y
https://lookerstudio.google.com/embed/s/rxU0TwbLdAA
https://lookerstudio.google.com/embed/s/jaBvgBqCZXw
https://lookerstudio.google.com/embed/s/pKx93pPrEAk
https://lookerstudio.google.com/embed/s/tfgmmP8oLGQ
https://lookerstudio.google.com/embed/s/pTql-U8OpUQ
https://paste.enginehub.org/_smbOEzcW
https://rentry.co/xfybmk8a
https://p.ip.fi/tp8B
https://notes.io/w5j3h
https://snippet.host/euwrwx
https://pastebin.com/NxZLSmHE
https://wokwi.com/projects/412810708844224513
https://pastelink.net/e89rqp4d
https://paiza.io/projects/98MoqbiGEl45mm7JSqa9oA
https://pastenote.net/link/6i2rh
https://www.etextpad.com/nqtckx7ikp
https://paste.thezomg.com/235120/72994585/
https://paste.ee/p/7Cg2z
https://tech.io/snippet/GXrSX1s
https://jsitor.com/kTH9Yh6NND
https://glot.io/snippets/h17qa6digf
https://privatebin.net/?6531bd0912aa3302#EsCfNKmYTnPzZB4kSnAwfEJZyz6nfPQW4FoAswnyDuA2
https://scrapbox.io/lookerstudio2024indexthe/lookerstudio.google.com%2Fembed%2Fs%2Fkrv798pv-lY
https://bento.me/pelisplus-robot-salvaje-hd-2024
https://bento.me/pelisplus-venom-el-ultimo-baile-hd-2024
https://bento.me/pelisplus-del-reves-2-hd-2024
https://bento.me/pelisplus-chabuca-hd-2024
https://bento.me/pelisplus-la-sustancia-hd-2024
http://www.biznas.com/Biz-postsm357965_The-Thrill-of-Terror—Exploring-the-World-of-Horror-Movies.aspx#post357965
https://fivedollarclassifieds.com/business-opportunities_2/publishing/irene-virginia_i67580
https://solidice.com/index.php/forums/1016/topic/the-thrill-of-terror-exploring-the-world-of-horror-movies
https://playit4ward-sanantonio.ning.com/photo/albums/irene-virginia
https://profile.hatena.ne.jp/irenevirginia/
https://www.quickpostads.com/jobs/tisa-nolitha_i405770
https://sloan.ucr.edu/forum/the-thrill-of-terror-exploring-the-world-of-horror-movies
https://communicators.ncsu.edu/forum/the-thrill-of-terror-exploring-the-world-of-horror-movies
https://remed.microsoftcrmportals.com/forums/general-discussion/5d666114-fb93-ef11-a81b-6045bd98663f
https://www.khedmeh.com/wall/forum/topic/306203
https://www.hebergementweb.org/threads/the-thrill-of-terror-exploring-the-world-of-horror-movies.1946372/
https://forum.instube.com/d/163360-the-thrill-of-terror-exploring-the-world-of-horror-movies
https://herbalmeds-forum.biolife.com.my/d/200244-the-thrill-of-terror-exploring-the-world-of-horror-movies
https://elizavaleria.diary.ru/p222162070_the-thrill-of-terror-exploring-the-world-of-horror-movies.htm
https://forum.woimortal.com/forum/guides/91221-the-thrill-of-terror-exploring-the-world-of-horror-movies
https://plaza.rakuten.co.jp/elizavaleria/diary/202410260000/
https://foro.ribbon.es/topic/27419/the-thrill-of-terror-exploring-the-world-of-horror-movies
https://saphalaafrica.co.za/wp/question/the-thrill-of-terror-exploring-the-world-of-horror-movies/
https://hpdcrmportal.dynamics365portals.us/forums/general-discussion/3d03c457-ef93-ef11-95f6-001dd8002917
https://wayworld.listbb.ru/viewtopic.php?f=2&t=27540
https://www.tadalive.com/blog/442709/the-thrill-of-terror-exploring-the-world-of-horror-movies/
https://tooter.in/ElizaValeria/posts/113372416475598411
https://healingxchange.ning.com/photo/albums/irene-virginia
https://juicedmuscle.com/forum/general/general-chat/262304-the-thrill-of-terror-exploring-the-world-of-horror-movies
http://ofbiz.116.s1.nabble.com/The-Thrill-of-Terror-Exploring-the-World-of-Horror-Movies-td4806043.html
http://www.fellnasen-service.de/index.php?thread/289478-the-thrill-of-terror-exploring-the-world-of-horror-movies/
https://www.lifesshortlivefree.com/community/2a-news-and-politics/the-thrill-of-terror-exploring-the-world-of-horror-movies/
https://diendannhansu.com/threads/the-thrill-of-terror-exploring-the-world-of-horror-movies.653472/
https://forum.theknightonline.com/threads/the-thrill-of-terror-exploring-the-world-of-horror-movies.500339/
https://forumketoan.com/threads/the-thrill-of-terror-exploring-the-world-of-horror-movies.46315/
http://www.wmhelp.cz/html/modules.php?name=Forums&file=viewtopic&p=91808#91808
https://web3devcommunity.com/topic/30812/the-thrill-of-terror-exploring-the-world-of-horror-movies
https://forum.thecodingcolosseum.com/topic/16242/the-thrill-of-terror-exploring-the-world-of-horror-movies
https://www.chobaolam.vn/threads/the-thrill-of-terror-exploring-the-world-of-horror-movies.557083/
https://forum.daoyidh.com/topic/4596/the-thrill-of-terror-exploring-the-world-of-horror-movies
https://elizavaleria.gumroad.com/l/qchfp
https://forum.realdigital.org/d/220009-the-thrill-of-terror-exploring-the-world-of-horror-movies