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://experience.arcgis.com/experience/9e8c04b2fd1449948668070ef2773dd5
https://experience.arcgis.com/experience/c67958d9380145e4826c7b4ce8c05bfc
https://experience.arcgis.com/experience/bccd0e24708e4bcf920a459f7e8bbc0e
https://experience.arcgis.com/experience/a2477d0a896f48ffa1517ed933309dcd
https://experience.arcgis.com/experience/b3d8d4290ee745ee80e164fd3acca745
https://experience.arcgis.com/experience/abdda589d7db4f4db304ff0230805770
https://experience.arcgis.com/experience/883b05c7564e4fadafe516937da1ea1a
https://experience.arcgis.com/experience/44073bb077504c30b8f802a4efcea346
https://experience.arcgis.com/experience/35bcdfe2202b4037889452090793b0e3
https://experience.arcgis.com/experience/717accbeea974325a441d5fe13814414
https://experience.arcgis.com/experience/fa7e0a75c18141919bcd8958bb58d586
https://experience.arcgis.com/experience/bfb257a951e446599caa13dd36384cd0
https://experience.arcgis.com/experience/173c53cca8fc4bb0b143cda1e9316259
https://experience.arcgis.com/experience/1e59626b15db4db2b5be8cc6ebcd1bde
https://experience.arcgis.com/experience/617321953be44b2bbbef0dee00ff0d1a
https://experience.arcgis.com/experience/08364e3e720747b3a6e05f63a5715dfc
https://github.com/KOMITKOMAT/KOMITKOMAT/discussions/1
https://github.com/KOMITKOMAT/KOMITKOMAT/discussions/2
https://github.com/KOMITKOMAT/KOMITKOMAT/discussions/3
https://github.com/TOMATKOMA/QQAMATERASU/discussions/1
https://github.com/TOMATKOMA/QQAMATERASU/discussions/2
https://github.com/TOMATKOMA/QQAMATERASU/discussions/3
https://tinhte.vn/profile/2-2024-1080p.3055578/
https://tinhte.vn/profile/20241080p-htw.3055582/
https://tinhte.vn/profile/22024-uhd-1080p.3055591/
https://tinhte.vn/profile/2024-uhd-1080p.3055603/
https://tinhte.vn/profile/2024-1080p.3055608/
https://tinhte.vn/profile/20241080p-htw.3055609/
https://tinhte.vn/profile/voir-smile-2-en-streaming-vf-en-streaming-vf.3055634/
https://tinhte.vn/profile/films-voir-smile-2-en-streaming-vf-en-vostfr-4k.3055637/
https://tinhte.vn/profile/smile-2-streaming-vf-film-complet-en-francais.3055638/
https://pastelink.net/9lmbpxbr
https://wokwi.com/projects/412115617638838273
https://yamcode.com/premiumfilm
https://pastebin.freepbx.org/view/c80c9bee
https://paiza.io/projects/lNH4l-wfUs2K6dHz7Vd2Yw
https://glot.io/snippets/h0z9pc1vuo
https://bitbin.it/hCkshXJS/
https://snippet.host/rvvfoa
https://sebsauvage.net/paste/?00161cff0e2ff98d#y+gepViPjd1jz8bYhsA/9US9yFBfRnM7moFiiNbQJv0=
https://rentry.co/9mwkxsmk
https://paste.ee/p/HVkMq
https://tempel.in/view/fpzVSS
https://paste.feed-the-beast.com/view/3b32a9e3
https://jsfiddle.net/tititbesar301/7yv1t3gL/
https://www.pastery.net/vmkaum/
https://web3devcommunity.com/topic/26642/aminn
https://ultrafighteronline.com/topic/11304/aminnn
https://forum.daoyidh.com/topic/4135/jepruttariieeeee
https://forum.thecodingcolosseum.com/topic/14901/kanganom
https://forum.instube.com/d/158905-ariejepruttt
https://forum.realdigital.org/d/207286-jepruttbaeee
https://herbalmeds-forum.biolife.com.my/d/197425-arieejeprutttt
https://www.wowace.com/paste/c0209c8a
https://wow.curseforge.com/paste/1340289a
https://247freeclassifiedads.com/index.php?page=item&id=30780
https://postyouradfree.com/index.php?page=item&id=21062
https://quickadz.net/index.php?page=item&id=49777
https://fivedollarclassifieds.com/business-opportunities_2/health/sayangkangen_i61853
https://tinhte.vn/profile/voir-terrifier-3-en-streaming-vf-fr-complet.3055500/
https://tinhte.vn/profile/voir-terrifier-3-2024-en-streaming-vf-fr.3055529/
https://tinhte.vn/profile/regarder-le-film-terrifier-3-en-streaming-vf-2024.3055531/
https://tinhte.vn/profile/voir-terrifier-3-streaming-vf-fr-complet-et-vostfr.3055534/
https://tinhte.vn/profile/voir-terrifier-3-streaming-vf-en-vostfr.3055538/
https://tinhte.vn/profile/voir-terrifier-3-films-streaming-vf-fr-complet.3055541/
https://tinhte.vn/profile/voir-terrifier-3-en-streaming-entier-vf-vo-complet.3055545/
https://tinhte.vn/profile/voir-terrifier-3-streaming-vf-gratuit-en-francais.3055548/
https://tinhte.vn/profile/guarda-terrifier-3-2024-streaming-ita-cb01.3055561/
https://tinhte.vn/profile/terrifier-3-streaming-ita-hd-in-altadefinizione.3055562/
https://tinhte.vn/profile/terrifier-3-2024-streaming-ita-in-altadefinizione.3055565/
https://tinhte.vn/profile/terrifier-3-streaming-ita-2024-in-altadefinizione.3055567/
https://tinhte.vn/profile/altadefinizione-guarda-terrifier-3-streaming-ita.3055570/
https://tinhte.vn/profile/openload-terrifier-3-2024-streaming-ita-1080phd.3055573/
https://tinhte.vn/profile/ogladaj-terrifier-3-caly-film-1080p-hd-po-polsku.3055580/
https://tinhte.vn/profile/ogladaj-terrifier-3-cda-caly-film-pl-za-darmo.3055584/
https://tinhte.vn/profile/vider-terrifier-3-caly-film-po-polsku-za-darmo.3055590/
https://tinhte.vn/profile/caly-filmterrifier-3-2024-za-darmo-cda-1080p.3055595/
https://tinhte.vn/profile/ogladaj-terrifier-3-2024-caly-film-online-za-darmo.3055598/
https://www.facebook.com/Regarder.Golo.et.Ritchie.StreamingVF/
https://www.facebook.com/Golo.et.Ritchie.Uptobox.Film.Streaming.VF/
https://www.facebook.com/Golo.et.Ritchie.Streaming.VF.FR.Complet/
https://www.facebook.com/Voir.Golo.et.Ritchie.Streaming.VF.FR/
https://www.facebook.com/Regarder.Terrifier3.Streaming.VF.FR/
https://www.facebook.com/Voir.Terrifier.3.Streaming.VF.FR.Complet/
https://www.facebook.com/Voir.Terrifier.3.Streaming.VF.2024.FR/
https://www.facebook.com/Regarder.Terrifier.3.2024.Streaming.VF/
https://www.facebook.com/Telecharger.Terrifier.3.Streaming.VF.FR/
https://www.facebook.com/Voir.Terrifier.3.Streaming.VF.Francais/
https://pastelink.net/ozf05ujy
https://bitbin.it/AjJHyexh/
https://pastebin.com/H1QMRpA9
https://paste.ee/p/9HsFF
http://paste.jp/264bac30/
https://paiza.io/projects/1wub5pD3sqUOLXaCZKK8fg?language=php
https://www.wowace.com/paste/1ad94e6d
https://imgur.com/gallery/film-kuksexxx-LgZZqoz
https://www.taptap.io/post/8361936
https://pantip.com/topic/43031986
https://www.planetminecraft.com/forums/minecraft/discussion/dfgsdzfgsdrfgsdfz-690129/
https://profile.hatena.ne.jp/lol453563567/profile
https://wokwi.com/projects/412115229292385281
https://www.meutimao.com.br/forum-do-corinthians/1732073/film-streaming-bokep-xxx-box-office-jpn-sex
https://tempel.in/view/kPsj
https://xtremepape.rs/threads/fgdredtydgdxtyg.119827/
https://zenodo.org/records/13952952
https://medium.com/lol453563567/gfsxdsdrfgserfs-119726b3a59d https://mforum.cari.com.my/forum.php?mod=viewthread&tid=5376200&extra= https://hackmd.io/WFTzOTgbRrCsN0I3FL6k1g/BklRGreeke
https://matters.town/a/qtfyeb7ecdjq
https://www.etextpad.com/29h4xp56em
https://dictanote.co/n/1089295/
https://notes.io/w42Gm
https://www.pastery.net/phhkcq/
https://www.imdb.com/list/ls549081587
https://www.imdb.com/list/ls549081214
https://www.imdb.com/list/ls549081877
https://www.imdb.com/list/ls549088769
https://www.imdb.com/list/ls549088621
https://www.imdb.com/list/ls549061480
https://www.imdb.com/list/ls549063538
https://www.imdb.com/list/ls549063433
https://www.imdb.com/list/ls549066049
https://www.imdb.com/list/ls549066141
https://www.imdb.com/list/ls549066297
https://paste.enginehub.org/QsJw-6Jgc
https://rentry.co/c9ghc67q
https://p.ip.fi/9PSA
https://pastebin.com/BiWxSa0v
https://wokwi.com/projects/412063833570024449
https://pastelink.net/x9k08pnt
https://pastenote.net/link/z7gxi
https://paiza.io/projects/QWD9LZJ2heMplPG2lRY26Q
https://paste.thezomg.com/232830/33670172/
https://binshare.net/FLwn3noqzvIHwRTwanGU
https://bitbin.it/BrYC4l7I/
https://notes.io/w4n25
https://paste.ee/p/ITNy2
https://privatebin.net/?e4c9d65640ab15d9#GGUdQZrtuWnPr5yBfzmC1GqXaKRD1hQcRA3X5qqnTGW1
https://tech.io/snippet/fBmnZm5
https://glot.io/snippets/h0yn48mxoq
https://paste.feed-the-beast.com/view/c86cdd7c
https://player.soundon.fm/p/Terrifier-3-tw
https://player.soundon.fm/p/joker-folie-a-deux-tw
https://player.soundon.fm/p/death-whisperer-2
https://player.soundon.fm/p/tee-yod-2-thai
https://sites.google.com/jimain.com/tee-yod-2-2024-thai-hd/home
https://sites.google.com/jimain.com/death-whisperer-2-thai-hd1080p/home
https://sites.google.com/jimain.com/tee-yod-2-2024-4k/home
https://sites.google.com/jimain.com/joker-folie-a-deux-tw/home
https://sites.google.com/jimain.com/joker-folie-deux-2024-4k-uhd/home
https://sites.google.com/jimain.com/bureau-749-2024-tw-1080p/home
https://sites.google.com/jimain.com/bureau-749-2024-4k-uhd/home
https://sites.google.com/jimain.com/the-volunteers-to-the-war-2-tw/home
https://sites.google.com/jimain.com/the-volunteers-to-the-war-2-zh/home
https://sites.google.com/jimain.com/cuevana3-la-sustancia-online/home
https://sites.google.com/jimain.com/pelisplus-la-sustancia-espanol/home
https://github.com/LaSustancia/Sustancia/discussions/1
https://github.com/LaSustancia/Sustancia/discussions/2
https://github.com/LaSustancia/Sustancia/discussions/3
https://github.com/LaSustancia/Sustancia/discussions/4
https://github.com/aforja/aforja/discussions/1
https://github.com/aforja/aforja/discussions/2
https://github.com/aforja/aforja/discussions/3
https://github.com/aforja/aforja/discussions/4
https://medium.com/@mmemk/assistir-coringa-delirio-a-dois-2024-filme-completo-dublado-e-legendado-em-portugues-7137c913fc4c
https://baskadia.com/post/8jlyf
https://coringa-delirio-a-dois.hashnode.dev/assistir-coringa-delirio-a-dois-2024-filme-completo-dublado-e-legendado-em-portugues
https://taplink.cc/coringadelirioadoisfilme
https://bento.me/sherina-laws
https://www.are.na/block/31513818
https://rom.curseforge.com/paste/30ccb753
https://mssg.me/g9mc0
https://dictanote.co/n/1088455/
https://start.me/w/YnabqY
https://bio.site/sherinaLaws
https://mez.ink/sherinalaws
https://heylink.me/sherinalaws/
https://bio.link/sherinalaws
https://about.me/sherinalaw
http://aldenfamilydentistry.com/UserProfile/tabid/57/userId/933727/Default.aspx
https://profile.hatena.ne.jp/sherinaLaws/
https://pinshape.com/users/5773565-sherinlaws#designs-tab-open
https://ilm.iou.edu.gm/members/sherinalaws/
https://findaspring.org/members/sherinalaws/
https://mymediads.com/s/?usp_success=2&post_id=51847&form_id=418
https://www.bitsdujour.com/profiles/akTrIs
https://healingxchange.ning.com/photo/albums/sherina-laws
https://www.bitsdujour.com/profiles/akTrIs
https://muckrack.com/sherina-laws/bio
https://tooter.in/Naminame/posts/113326342214863852
https://www.tadalive.com/forum/thread/57105/sherinalaws/
https://www.khedmeh.com/wall/blogs/post/72521
https://linkr.bio/sherinaLaws
https://the-union-a-masterclass.mybloghunch.com/sherinalaws?ref=bloghunch.com
https://xtremepape.rs/threads/sherina-laws.119819/