Top 20 Bodyweight WODs for CrossFit

by WOD Fever

Top 20 Bodyweight WODs for CrossFit

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

L Pull-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.  

 

WOD Fever

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.  

Liquid error (sections/article-template line 48): Could not find asset snippets/relatedblogs.liquid

5222 comments

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

    sawer

  • https://app.samaaro.com/thsr-ugzdph/4minutes-ep8
    https://4minutesep8.webflow.io/
    https://app.samaaro.com/thsr-ugzdph/affair-ep3
    https://app.samaaro.com/yuse-hokrvr/khon-mai-khoei-phit-ep5
    https://app.samaaro.com/yuse-hokrvr/kidnap-ep2
    https://app.samaaro.com/thai-teicnf/atchaya-kong-ep-1
    https://app.samaaro.com/thai-teicnf/love-sick-ep-1

    herbertlawson034

  • https://4-minutes-ep8.webflow.io/
    https://app.delenta.com/ta/prey-thaisub https://app.delenta.com/ta/SpeakNoEvil
    https://app.delenta.com/ta/haikyu-the-dumpster-battle https://lahmaah.dubb.com/v/uKJEtm https://myboofversion.dubb.com/v/aS7nIr https://app.delenta.com/ta/my-boo-hd
    https://app.delenta.com/ta/@Paradise-of-Thorns

    fayaerya

  • https://app.delenta.com/ta/Paradise-of-Thorns https://app.delenta.com/ta/howtomakemillionsbeforegrandmadies
    https://lahmaah.dubb.com/v/uKJEtm
    https://app.delenta.com/ta/lahnmah-hd-fhd https://operation-undead.dubb.com/v/pYy9Iq https://app.delenta.com/ta/operationundead
    https://myboofversion.dubb.com/v/aS7nIr
    https://app.delenta.com/ta/my-boo-hd https://www.bitsdujour.com/profiles/VwgrTc https://hackmd.io/acedQSPZRqaTXC4VI3Fn1A/H1NBsqlp0
    https://rentry.co/fesf4yrd
    https://www.are.na/adekabirth-baledo/dgaeryewyt
    https://paste.intergen.online/view/630bc644
    https://pastelink.net/lwuz03hq
    https://telegra.ph/dgaeryuttrsutrs-09-12
    https://www.forexagone.com/forum/questions-debutants/srhstustrurst-155149#253620
    https://binshare.net/fp9vjqcMDJvtE7kID1XA
    https://yamcode.com/faeryaery

    shraeryae

  • https://lookerstudio.google.com/embed/s/o_uoGqewDJU
    https://lookerstudio.google.com/embed/s/miXp2H6jzA4
    https://lookerstudio.google.com/embed/s/usii8yhmnLU

    https://lookerstudio.google.com/embed/s/pvxRKZ0u-KY
    https://lookerstudio.google.com/embed/s/qZPBr2PoJ9c
    https://lookerstudio.google.com/embed/s/kX6zdIVL0Qg
    https://lookerstudio.google.com/embed/s/n7APPh4d6fs

    https://lookerstudio.google.com/embed/s/ioAZOLVnS0k
    https://lookerstudio.google.com/embed/s/iL3xaFKO8X0
    https://lookerstudio.google.com/embed/s/jRSzaxd8A2M
    https://m.imdb.com/list/ls543320463/mediaviewer/rm2379170049/
    http://mydukaan.io/avatar22thaisub/p/:-(2022)-hd-thai

    https://paste.enginehub.org/sx6gvlolt
    https://pastebin.com/z7AhJssJ
    https://rift.curseforge.com/paste/80c6ac30
    https://wokwi.com/projects/408823203371018241
    https://rentry.co/cnqxuz3r
    https://notes.io/w1cB8
    https://ctxt.io/2/AAA4ccxEFg

    https://paste.myst.rs/li909v40
    https://pastelink.net/r6hp2q0b
    https://pastenote.net/link/getrc
    https://paste.thezomg.com/221866/14323217/
    https://bitbin.it/yMNKiluY/
    https://binshare.net/byHRYaHrlLoJ0JaK9nIi
    https://paste.ee/p/HgQpf
    https://privatebin.net/?ea7134c8f675ab19#Et4acd3EgkwiwEKa696MWHRMcuVbmFB2pm7xma2MCKcq
    https://paste.ofcode.org/M8xjtGnppZ8PfWtf3makaU
    https://paste.intergen.online/view/46da5e89

    https://onlinetextsharing.com/mthaindex
    https://paste4btc.com/82sWgzpy
    https://paiza.io/projects/1GQWy9KSTSgAzpOS0mPbIQ
    https://paste.ec/paste/kwceu1uP#u6j0LEEJd4abQzLGmGSbRIWr0hHJgVcBEaf3zVE7NDX
    https://paste.feed-the-beast.com/view/e52ca260
    https://www.forexagone.com/forum/questions-debutants/mthaindex-155045#253512

    Mthaindex

  • https://lookerstudio.google.com/embed/s/tWZYk_RvB6A
    https://lookerstudio.google.com/embed/s/p-XIVxIPuE4
    https://lookerstudio.google.com/embed/s/h-J888tL6is

    https://lookerstudio.google.com/embed/s/hYvSSw7EiwE
    https://lookerstudio.google.com/embed/s/gyI0Fkdr_Vg
    https://lookerstudio.google.com/embed/s/sBvYjkYuGVA
    https://lookerstudio.google.com/embed/s/os08d_NMDfY

    https://lookerstudio.google.com/embed/s/tlOqD5qa1Sc
    https://lookerstudio.google.com/embed/s/hRJakrr1ZE0
    https://lookerstudio.google.com/embed/s/sbV8f2HuM3c

    https://paste.enginehub.org/uQCWvpYV3
    https://pastebin.com/XX8fSKJ5
    https://wokwi.com/projects/408788091786379265
    https://pastelink.net/qdul9i3c
    https://pastenote.net/link/rs86s
    https://rentry.co/ub88vbhy
    https://paste.thezomg.com/221817/11184172/
    https://binshare.net/mwljGNeIzJaxh0KUvLrK
    https://ctxt.io/2/AAA4SnEpFw
    https://notes.io/w1kvN
    https://paste.ee/p/q7NR1
    https://paste.feed-the-beast.com/view/6a5eed47
    https://paste4btc.com/7w04dsB2
    https://onlinetextsharing.com/dheuithaiindex
    https://paste.intergen.online/view/9b024100
    https://paiza.io/projects/22Uiw7xcXXIB-T-n2nxRrQ
    https://privatebin.net/?296560f026a67c98#ChRJaZY5m3Cma7fMJBxU1qZjcxhsQRBHgmp5e7111Emx
    https://nodebb.klangknecht.com/topic/2086/dheuithaiindex
    https://herbalmeds-forum.biolife.com.my/d/137257-dheuithaiindex
    https://plaza.rakuten.co.jp/harrykur05/diary/202409120000/

    Dheuithaiindex

Leave a comment

Back to New Posts