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://www.strava.com/clubs/1301418/posts/32465679
https://www.strava.com/clubs/1301418/posts/32466000
https://www.strava.com/clubs/1301418/posts/32466083
https://www.strava.com/clubs/1301418/posts/32466178
https://www.strava.com/clubs/1301418/posts/32466325
https://www.strava.com/clubs/1301418/posts/32466396
https://www.strava.com/clubs/1301418/posts/32466508
https://www.strava.com/clubs/1301418/posts/32466571
https://www.strava.com/clubs/1301418/posts/32466612
https://www.strava.com/clubs/1301418/posts/32466666
https://www.strava.com/clubs/1301447/posts/32466974
https://www.strava.com/clubs/1301447/posts/32467095
https://www.strava.com/clubs/1301447/posts/32467172
https://www.strava.com/clubs/1301447/posts/32467218
https://www.strava.com/clubs/1301447/posts/32467273
https://www.strava.com/clubs/1301447/posts/32467327
https://www.strava.com/clubs/1301447/posts/32467412
https://www.strava.com/clubs/1301447/posts/32467464
https://www.strava.com/clubs/1301447/posts/32467585
https://www.strava.com/clubs/1301447/posts/32467645
https://www.strava.com/clubs/1301447/posts/32467766
https://www.strava.com/clubs/1301447/posts/32467815
https://www.strava.com/clubs/1301447/posts/32467876
https://www.strava.com/clubs/1301447/posts/32467921
https://www.strava.com/clubs/1301447/posts/32467962
https://www.strava.com/clubs/1301447/posts/32468095
https://www.strava.com/clubs/1301447/posts/32468191
https://www.strava.com/clubs/1301447/posts/32468237
https://www.strava.com/clubs/1301447/posts/32468328
https://www.strava.com/clubs/1301447/posts/32468399
https://www.strava.com/clubs/1301447/posts/32468452
https://www.strava.com/clubs/1301447/posts/32468504
https://www.strava.com/clubs/1301447/posts/32468550
https://www.strava.com/clubs/1301447/posts/32468594
https://www.strava.com/clubs/1301447/posts/32468718
https://www.strava.com/clubs/1301520/posts/32468806
https://www.strava.com/clubs/1301520/posts/32468868
https://www.strava.com/clubs/1301520/posts/32468905
https://www.strava.com/clubs/1301520/posts/32468948
https://www.strava.com/clubs/1301520/posts/32469004
https://www.strava.com/clubs/1301529/posts/32469134
https://www.strava.com/clubs/1301529/posts/32469168
https://www.strava.com/clubs/1301529/posts/32469219
https://www.strava.com/clubs/1301529/posts/32469276
https://www.strava.com/clubs/1301529/posts/32469385
https://www.strava.com/clubs/1301529/posts/32469470
https://www.strava.com/clubs/1301529/posts/32469517
https://www.strava.com/clubs/1301529/posts/32469570
https://www.strava.com/clubs/1301529/posts/32469616
https://www.strava.com/clubs/1301529/posts/32469668
https://www.strava.com/clubs/1301529/posts/32469709
https://www.strava.com/clubs/1301529/posts/32469760
https://www.strava.com/clubs/1301529/posts/32469902
https://www.strava.com/clubs/1301529/posts/32469850
https://www.strava.com/clubs/1301529/posts/32469812
https://www.strava.com/clubs/1301586/posts/32470321
https://www.strava.com/clubs/1301586/posts/32470372
https://www.strava.com/clubs/1301586/posts/32470445
https://www.strava.com/clubs/1301586/posts/32470500
https://www.strava.com/clubs/1301586/posts/32470544
https://www.strava.com/clubs/1301586/posts/32470592
https://www.strava.com/clubs/1301586/posts/32470639
https://www.strava.com/clubs/1301586/posts/32470682
https://www.strava.com/clubs/1301529/posts/32470751
https://www.strava.com/clubs/1301586/posts/32470795
https://www.strava.com/clubs/1301586/posts/32470865
https://www.strava.com/clubs/1301586/posts/32470933
https://www.strava.com/clubs/1301586/posts/32470983
https://www.strava.com/clubs/1301586/posts/32471076
https://www.strava.com/clubs/1301586/posts/32471125
https://www.strava.com/clubs/1301586/posts/32471189
https://www.strava.com/clubs/1301586/posts/32471223
https://www.strava.com/clubs/1301586/posts/32471272
https://www.strava.com/clubs/1301586/posts/32471306
https://www.strava.com/clubs/1301529/posts/32471347
https://www.strava.com/clubs/1301586/posts/32471403
https://www.strava.com/clubs/1301586/posts/32471484
https://www.strava.com/clubs/1301586/posts/32471520
https://www.strava.com/clubs/1301586/posts/32471559
https://www.strava.com/clubs/1301586/posts/32471591
https://www.strava.com/clubs/1301529/posts/32471624
https://www.strava.com/clubs/1301586/posts/32471663
https://www.strava.com/clubs/1301586/posts/32471752
https://www.strava.com/clubs/1301635/posts/32471806
https://www.strava.com/clubs/1301635/posts/32471849
https://www.strava.com/clubs/1301635/posts/32471883
https://www.strava.com/clubs/1301635/posts/32471920
https://www.strava.com/clubs/1301635/posts/32471962
https://www.strava.com/clubs/1301635/posts/32471998
https://www.strava.com/clubs/1301635/posts/32472075
https://www.strava.com/clubs/1301635/posts/32472113
https://www.strava.com/clubs/1301635/posts/32472889
https://www.strava.com/clubs/1301635/posts/32472932
https://www.strava.com/clubs/1301635/posts/32472964
https://www.strava.com/clubs/1301635/posts/32473009
https://www.strava.com/clubs/1301656/posts/32473051
https://www.strava.com/clubs/1301656/posts/32473076
https://www.strava.com/clubs/1301656/posts/32473124
https://www.strava.com/clubs/1301656/posts/32473154
https://pastelink.net/pzttoqfw
https://pastebin.com/BuYVCaLd
https://bitbin.it/UgUFOnxc/
http://paste.jp/9182caab/
https://paiza.io/projects/6_uRCpD_W9FXvDl6rGY_Uw?language=php
https://www.meutimao.com.br/forum-do-corinthians/1710736/carjing-ngecrik-x1000
https://dev.bukkit.org/paste/d527053f
https://www.wowace.com/paste/2f21d36f
https://wokwi.com/projects/409677221355652097
https://dictanote.co/n/1071177/
https://www.etextpad.com/ibbujwivkn
https://hackmd.io/wPWfttD2Q767TMpGv12m9Q/BJGPH636R https://www.forexagone.com/forum/presentation-traders/fgghjhfghurtyhr-161257#259830 https://matters.town/a/amuzqdzo28hs https://www.deviantart.com/rerw23/art/1101368297 https://profile.hatena.ne.jp/silfipermatadewi/profile https://medium.com/silfipermatadewi/new-movie-box-office-202-fe29e9512c2d
https://xtremepape.rs/threads/zxfvsdzfasfefsef.119354/
https://www.planetminecraft.com/forums/minecraft/discussion/cvvhdfhfhgtrhyredsdfg-689264/
https://www.taptap.io/post/8206573
https://github.com/mchong6/JoJoGAN/issues/51
https://github.com/xwb1989/sqlparser/issues/82
https://github.com/AppliedDataSciencePartners/DeepReinforcementLearning/issues/74
https://github.com/mattbdean/JRAW/issues/312
https://github.com/astashov/tixi/issues/37
https://www.bitsdujour.com/profiles/pXV6lH
https://hackmd.io/@acedQSPZRqaTXC4VI3Fn1A/Sku6wO3pA
https://rentry.co/72z4ntyr
https://www.are.na/adekabirth-baledo/dsgarererea
https://paste.intergen.online/view/c5bdc5c2
https://pastelink.net/47t0qs8c
https://telegra.ph/dgaryareywary-09-21
https://www.forexagone.com/forum/questions-debutants/dsvaraeryeay-161160#259732
https://binshare.net/bKN9dgK8T0jw9p0QSIU4
https://yamcode.com/dsvsagarwgrwag
https://hackmd.io/babayonyo/H1zY3Es6C https://hackmd.io/babayonyo/H1zY3Es6C
https://onlinegdb.com/SuYc2LBaI
https://bitbin.it/8oumSqsM/
https://paste.myst.rs/5sxdjjp4
https://paste.laravel.io/f90839e3-43e1-4937-ad7f-6d662ec6cd4a
https://linksome.me/naminame
https://findaspring.org/members/naminame/
https://playit4ward-sanantonio.ning.com/profile/Naminame
https://healingxchange.ning.com/profiles/blogs/exploring-the-world-of-film-a-brief-profile-of-modern-cinema?xg_source=activity
https://about.me/naminame_lw
http://aldenfamilydentistry.com/UserProfile/tabid/57/userId/907539/Default.aspx
https://profile.hatena.ne.jp/Naminame/profile
https://www.bitsdujour.com/profiles/ttaCtk
https://muckrack.com/naminame-mc/bio
https://tooter.in/Naminame/posts/113171494492613934
https://heylink.me/naminame/
https://www.tadalive.com/blog/427947/exploring-the-world-of-film-a-brief-profile-of-modern-cinema/
https://mez.ink/exploringtheworldoffilmabrief
https://www.khedmeh.com/wall/blogs/post/69400
https://www.harmonydjacademy.net/group/grupo-harmony-dj-academy/discussion/46e421b6-6734-4cd2-b035-344f1688bb36
https://exploring-the-world-of-fil.mybloghunch.com/exploring-the-world-of-film-a-brief-profile-of-modern-cinema?ref=bloghunch.com
https://foxsheets.statfoxsports.com/UserProfile/tabid/57/userId/192325/Default.aspx
https://forum.instube.com/d/141521-exploring-the-world-of-film-a-brief-profile-of-modern-cinema
https://herbalmeds-forum.biolife.com.my/d/144181-exploring-the-world-of-film-a-brief-profile-of-modern-cinema
https://abigaile24.diary.ru/p222129428_exploring-the-world-of-film-a-brief-profile-of-modern-cinema.htm
https://plaza.rakuten.co.jp/abigaile/diary/202409210001/
https://www.forexagone.com/forum/questions-debutants/exploring-the-world-of-film-a-brief-profile-of-modern-cinema-160661#259227
https://foro.ribbon.es/topic/20611/dasdaskjf-hasfkj-ahsfgasf
https://loginza.copiny.com/question/details/id/896208
https://solidice.com/forums/1016/topic/best-movies-of-all-time
https://www.fimfiction.net/blog/1050924/best-movies-of-all-time
https://saphalaafrica.co.za/wp/question/best-movies-of-all-time/
https://remed.microsoftcrmportals.com/forums/general-discussion/5c93cd0e-2078-ef11-a81c-000d3a2effad
https://hpdcrmportal.dynamics365portals.us/forums/general-discussion/9456e855-2078-ef11-b4ac-001dd80060ec
https://wayworld.listbb.ru/viewtopic.php?f=2&t=26300
https://juicedmuscle.com/forum/general/general-chat/257969-best-movies-of-all-time
http://ofbiz.116.s1.nabble.com/Best-Movies-of-All-Time-td4794111.html
http://www.fellnasen-service.de/index.php?thread/253795-best-movies-of-all-time/
https://www.lifesshortlivefree.com/community/vetted-member-instructions/best-movies-of-all-time/
https://chodilinh.com/threads/best-movies-of-all-time.409614/
https://www.yeuthucung.com/threads/best-movies-of-all-time.519068/
https://diendannhansu.com/threads/best-movies-of-all-time.576002/
https://forum.theknightonline.com/threads/best-movies-of-all-time.486221/
https://forumketoan.com/threads/best-movies-of-all-time.40109/
http://www.wmhelp.cz/html/modules.php?name=Forums&file=posting
https://web3devcommunity.com/topic/11667/best-movies-of-all-time
https://forum.thecodingcolosseum.com/topic/9859/best-movies-of-all-time
https://www.strava.com/clubs/1297854/posts/32365693
https://www.strava.com/clubs/1297854/posts/32436436
https://www.strava.com/clubs/1297854/posts/32436611
https://www.strava.com/clubs/1297854/posts/32436759
https://www.strava.com/clubs/1297854/posts/32436826
https://www.strava.com/clubs/1296166/posts/32437241
https://www.strava.com/clubs/1296166/posts/32437383
https://www.strava.com/clubs/1296166/posts/32437912
https://www.strava.com/clubs/1296166/posts/32438033
https://www.strava.com/clubs/1296166/posts/32438308
https://www.strava.com/clubs/1297854/posts/32438555
https://www.strava.com/clubs/1300590/posts/32438849
https://www.strava.com/clubs/1296173/posts/32439182
https://www.strava.com/clubs/1296173/posts/32439387
https://www.strava.com/clubs/1296173/posts/32439575
https://www.strava.com/clubs/1296173/posts/32439701
https://www.strava.com/clubs/1296173/posts/32439865
https://www.strava.com/clubs/1296173/posts/32440015
https://www.strava.com/clubs/1296173/posts/32440176
https://www.strava.com/clubs/1296173/posts/32440239
https://open.spotify.com/episode/2rB9h6OLdWSR9xwX0aI8t8
https://www.scoop.it/topic/exploring-the-world-of-film-a-brief-profile-of-modern-cinema/p/4161278451/2024/09/20/exploring-the-world-of-film-a-brief-profile-of-modern-cinema
https://open.firstory.me/story/cm1ayawso001301vyctp77ojg
https://bento.me/assistir-os-fantasmas-ainda-se-divertem-beetlejuice-beetlejuice-filme-completo-br-2024-em-portugues
https://exploringtheworldoffilm1.statuspage.io/
https://colab.research.google.com/drive/1zF4yaBLUM7y7TuNYMlpeRkWVzNgbYmtS?usp=sharing
https://baskadia.com/post/8jdvj
https://exploring-the-world-of-film.hashnode.dev/exploring-the-world-of-film-a-brief-profile-of-modern-cinema
https://taplink.cc/exploringtheworldoffilm
https://bio.link/naminame
https://linktr.ee/exploringtheworldoffilm
https://medium.com/@karllone/exploring-the-world-of-film-a-brief-profile-of-modern-cinema-89fef3fa60ff
https://podeo.co/podcasts/id/16737
https://podeo.co/podcasts/id/16738
https://podeo.co/podcasts/id/16739
https://podeo.co/podcasts/id/16731
https://podeo.co/podcasts/id/16732
https://podeo.co/podcasts/id/16733
https://podeo.co/podcasts/id/16734
https://podeo.co/podcasts/id/16735
https://podeo.co/podcasts/id/16736
https://paste.enginehub.org/a1ldcc8Na
https://pastebin.com/3DCtmLBG
https://rift.curseforge.com/paste/ae7b08c6
https://wokwi.com/projects/409455052376476673
https://pastelink.net/oi3n97wg
https://rentry.co/xuwdg6g5
https://paste.myst.rs/f0dylohe
https://pastenote.net/link/fxwe2
https://paste.thezomg.com/223912/74576817/
https://binshare.net/7nL0avxKKXPgiQwT5Atp
https://notes.io/w1WTv
https://paste.ee/p/RTatG
https://paste.feed-the-beast.com/view/d508ac4d
https://paiza.io/projects/U6nXn4fBA2GmkefoSLSPLA
https://privatebin.net/?8dda08f133b5e91f#68N9vpsx37etSPjYh9MjgFrzusqJ2ztxjefDyQJ359nf
https://www.forexagone.com/forum/questions-debutants/hindipodeocomindexing-159556#258106
https://nodebb.klangknecht.com/topic/3091/hindipodeocomindexing
https://lifeisfeudal.com/Discussions/question/hindipodeocomindexing
https://herbalmeds-forum.biolife.com.my/d/143151-hindipodeocomindexing
https://plaza.rakuten.co.jp/harrykur05/diary/202409190002/
https://diendannhansu.com/threads/hindipodeocomindexing.573390/
https://forumketoan.com/threads/hindipodeocomindexing.39751/
https://dab.us.endis.com/Forums/Messages.aspx?ThreadID=1000051386#new