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.musicthatmakescommunity.org/kangkung
https://www.musicthatmakescommunity.org/nusaena
https://www.musicthatmakescommunity.org/chinaan
https://www.musicthatmakescommunity.org/moviestw
https://www.musicthatmakescommunity.org/taiwan
https://www.musicthatmakescommunity.org/bahayam
https://www.musicthatmakescommunity.org/gaspool
https://www.musicthatmakescommunity.org/namess
https://www.musicthatmakescommunity.org/successor
https://www.musicthatmakescommunity.org/successorhd
https://www.musicthatmakescommunity.org/successorhds
https://www.musicthatmakescommunity.org/decoded
https://www.musicthatmakescommunity.org/deadpool
https://www.musicthatmakescommunity.org/deadpools
https://www.musicthatmakescommunity.org/deadpoolampfriend
https://www.musicthatmakescommunity.org/thetraveller
https://www.musicthatmakescommunity.org/insideout2
https://www.musicthatmakescommunity.org/punten
https://www.musicthatmakescommunity.org/dolar
https://www.musicthatmakescommunity.org/twisters
https://paste.intergen.online/view/33ee9451
https://telegra.ph/nu-saena-08-25
https://herbalmeds-forum.biolife.com.my/d/125639-1080phd-2024
https://jpn.itlibra.com/article?id=23068
https://profile.hatena.ne.jp/aldymeyad07/profile
https://herbalmeds-forum.biolife.com.my/d/125645-2024hd-1080p
https://hackmd.io/@aldymeyad07/SyrnlZYoA
https://blogfreely.net/jujuralitancomli/www-musicthatmakescommunity-org-kangkung
https://healingxchange.ning.com/photo/albums/google-indexs-2
https://minecraft.curseforge.com/forums/general-minecraft/general-discussion/276416-gatao-like-father-like-son
https://www.bitsdujour.com/profiles/f6Haa1
https://www.funaroom.com/group/fun-a-roomgurupu/discussion/be891be2-dc1a-4f44-9946-40f4f068f162
https://snippet.host/szdjtw
https://bitbin.it/ucwrnwuD/
https://pastelink.net/xrb1izy6
https://rentry.co/pk6uqz4e
https://hapied36916.ac-page.com/no-gain-no-love-ep1
https://nogain-nolove-ep1thai.dorik.io/
https://hapied36916.ac-page.com/summer-nightep4
https://summernightep4.site.scene.io/
https://vugitublo.ac-page.com/lokmunrabte-ep11
https://vugitublo.ac-page.com/royrukroybarpep26
https://battleofthewritersep5.site.scene.io/
https://forumketoan.com/threads/gdsfhdjfhifd.36021/
https://diendannhansu.com/threads/vfghjhklg.534984/
https://lifeisfeudal.com/Discussions/question/gfgfghghhg
https://herbalmeds-forum.biolife.com.my/d/126029-gffgffgfg
https://forum.instube.com/d/126634-cvgfgfhjjkjk
https://forum.freeflarum.com/d/115762-fgtyyuii
https://wandering.flarum.cloud/d/98796-dfghuyuyuyu
https://profile.hatena.ne.jp/alisrum/profile
https://pastelink.net/f1ddmpys
https://justpaste.it/bxnlh
https://hapied36916.ac-page.com/no-gain-no-love-ep1
https://nogain-nolove-ep1thai.dorik.io/
https://hapied36916.ac-page.com/summer-nightep4
https://summernightep4.site.scene.io/
https://vugitublo.ac-page.com/lokmunrabte-ep11
https://vugitublo.ac-page.com/royrukroybarpep26
https://battleofthewritersep5.site.scene.io/
https://forumketoan.com/threads/gdsfhdjfhifd.36021/
https://diendannhansu.com/threads/vfghjhklg.534984/
https://lifeisfeudal.com/Discussions/question/gfgfghghhg
https://herbalmeds-forum.biolife.com.my/d/126029-gffgffgfg
https://forum.instube.com/d/126634-cvgfgfhjjkjk
https://forum.freeflarum.com/d/115762-fgtyyuii
https://wandering.flarum.cloud/d/98796-dfghuyuyuyu
https://profile.hatena.ne.jp/alisrum/profile
https://pastelink.net/f1ddmpys
https://justpaste.it/bxnlh
https://github.com/srplab/starcore_for_flutter/issues/35
https://github.com/nonsequitur/smex/issues/83
https://github.com/andrewt3000/DL4NLP/issues/15
https://github.com/CalciferZh/SMPL/issues/76
https://github.com/PhiloNL/Laravel-Blade/issues/54
https://github.com/AydinAdn/MediaToolkit/issues/129
https://filmow.com/grupos/filmow/dasawawdasdas/
https://lifeisfeudal.com/Discussions/question/jstrjatejate
https://forumketoan.com/threads/tjetjetjrtjrtj.36026/
https://herbalmeds-forum.biolife.com.my/d/125839-rgaerearyear
https://wandering.flarum.cloud/d/98695-dvhfjdjdj
https://forum.instube.com/d/126437-agadfgadfgadf
https://www.bitsdujour.com/profiles/hBajzf
https://hackmd.io/@acedQSPZRqaTXC4VI3Fn1A/BkpMXKKjC
https://rentry.co/t6h6u4io
https://www.are.na/adekabirth-baledo/strfrrtew
https://paste.intergen.online/view/b9436131
https://pastelink.net/cv853e23
https://telegra.ph/rgaerytreayeary-08-26
https://www.forexagone.com/forum/experiences-trading/rgareaertwa-143769#242002
https://binshare.net/Jj24CXuqcofx1sPFHP6p
http://training.monro.com/forum/posts/m157372-paitasnas#post157372
https://5966682.mediaspace.kaltura.com/playlist/dedicated/1_ox8n4pa7/
https://5966682.mediaspace.kaltura.com/media/t/1_jy8i0ho5
https://5966682.mediaspace.kaltura.com/playlist/dedicated/1_ox8n4pa7/1_w9w8khoz
https://5966762.mediaspace.kaltura.com/playlist/dedicated/1_a7vxq6hq/
https://www.musicthatmakescommunity.org/theparadiseofthornsthaionline
https://matcherino.com/tournaments/124228
https://www.musicthatmakescommunity.org/detectiveconanthemovie27thai
https://matcherino.com/tournaments/124234
https://www.musicthatmakescommunity.org/myboothai
https://matcherino.com/tournaments/124245