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://www.imdb.com/list/ls4100095902
https://www.imdb.com/list/ls4100507938
https://www.imdb.com/list/ls4100046877
https://www.imdb.com/list/ls4100500844
https://www.imdb.com/list/ls4100046874
https://www.imdb.com/list/ls4100554424
https://www.imdb.com/list/ls4100092663
https://www.imdb.com/list/ls4100500115
https://www.imdb.com/list/ls4100552939
https://www.imdb.com/list/ls4100571466
https://www.imdb.com/list/ls4100504728
https://www.imdb.com/list/ls4100504743
https://www.imdb.com/list/ls4100501760
https://www.imdb.com/list/ls4100505951
https://www.imdb.com/list/ls4100024258
https://www.imdb.com/list/ls4100555503
https://www.imdb.com/list/ls4100505638
https://www.imdb.com/list/ls4100504172
https://www.imdb.com/list/ls4100507264
https://www.imdb.com/list/ls4100558553
https://www.imdb.com/list/ls4100087986
https://www.imdb.com/list/ls4100554670
https://www.imdb.com/list/ls4100084138
https://www.imdb.com/list/ls4100024848
https://www.imdb.com/list/ls4100576537
https://www.imdb.com/list/ls4100092839
https://www.imdb.com/list/ls4100570738
https://www.imdb.com/list/ls4100574037
https://www.imdb.com/list/ls4100042849
https://www.imdb.com/list/ls4100500653
https://www.imdb.com/list/ls4100575501
https://www.imdb.com/list/ls4100575126
https://www.imdb.com/list/ls4100083646
https://www.imdb.com/list/ls4100080234
https://www.imdb.com/list/ls4100500615
https://www.imdb.com/list/ls4100092887
https://www.imdb.com/list/ls4100556676
https://www.imdb.com/list/ls4100554014
https://www.imdb.com/list/ls4100501359
https://www.imdb.com/list/ls4100092762
https://www.imdb.com/list/ls4100554026
https://www.imdb.com/list/ls4100085574
https://www.imdb.com/list/ls4100503040
https://www.imdb.com/list/ls4100024806
https://www.imdb.com/list/ls4100503046
https://www.imdb.com/list/ls4100555880
https://www.imdb.com/list/ls4100088447
https://www.imdb.com/list/ls4100550766
https://www.imdb.com/list/ls4100040843
https://www.imdb.com/list/ls4100573412
https://www.imdb.com/list/ls4100040881
https://www.imdb.com/list/ls4100551547
https://www.imdb.com/list/ls4100088720
https://www.imdb.com/list/ls4100562083
https://www.imdb.com/list/ls4100576011
https://www.imdb.com/list/ls4100572404
https://www.imdb.com/list/ls4100572195
https://www.imdb.com/list/ls4100572193
https://www.imdb.com/list/ls4100045108
https://www.imdb.com/list/ls4100089252
https://www.imdb.com/list/ls4100089048
https://www.imdb.com/list/ls4100532034
https://www.imdb.com/list/ls4100564641
https://www.imdb.com/list/ls4100526198
https://www.imdb.com/list/ls4100576557
https://www.imdb.com/list/ls4100565037
https://www.imdb.com/list/ls4100510673
https://www.imdb.com/list/ls4100579529
https://www.imdb.com/list/ls4100559592
https://www.imdb.com/list/ls4100570610
https://www.imdb.com/list/ls4100570664
https://www.imdb.com/list/ls4100550304
https://www.imdb.com/list/ls4100557302
https://www.imdb.com/list/ls4100579596
https://www.imdb.com/list/ls4100096664
https://www.imdb.com/list/ls4100558907
https://www.imdb.com/list/ls4100557313
https://www.imdb.com/list/ls4100578324
https://www.imdb.com/list/ls4100578345
https://www.imdb.com/list/ls4100510693
https://www.imdb.com/list/ls4100088335
https://www.imdb.com/list/ls4100529246
https://www.imdb.com/list/ls4100532164
https://www.imdb.com/list/ls4100564292
https://www.imdb.com/list/ls4100552294
https://www.imdb.com/list/ls4100573545
https://www.imdb.com/list/ls4100574864
https://www.imdb.com/list/ls4100552196
https://www.imdb.com/list/ls4100096230
https://www.imdb.com/list/ls4100575930
https://www.imdb.com/list/ls4100570295
https://www.imdb.com/list/ls4100512647
https://www.imdb.com/list/ls4100557635
https://www.imdb.com/list/ls4100532374
https://www.imdb.com/list/ls4100510957
https://www.imdb.com/list/ls4100527498
https://www.imdb.com/list/ls4100527485
https://www.imdb.com/list/ls4100579118
https://www.imdb.com/list/ls4100520899
https://www.imdb.com/list/ls4100579138
https://onlinegdb.com/WHiDb1rOO
https://poetrybycharlescfinn.com/blogs/thoughts/15193397-sweetness-and-steel-lincoln-obama-angelou?comment=132807852118#comments
https://hello-maypole.myshopify.com/blogs/news/a-wish-list-for-me-a-gift-guide-for-you?comment=134926238010#comments
https://www.aimeeshoes.com/blogs/news/42524931-paris-je-taime?comment=138396402008#comments
https://www.gns3.com/community/featured/my-gns3-farewell
https://shevoke.com/blogs/news/sneak-peek-bon-voyage?comment=141791756450#comments
https://www.vonessendesign.se/blogs/story/gamla-stan?comment=137948594510#comments
https://teamfarang.com/blogs/news/breaking-in-the-elevate-lite-with-kevin-franzen?comment=135139819836
https://orr.is/blogs/orrbyorr/orr-is-shop-of-the-year-2016?comment=131147530337#comments
https://www.evogennutrition.com/blogs/fst-70/fst-70-cardio-tips-for-wellness-competitors?comment=123127463980#comments
https://rebournebodyandhome.com/blogs/news/broadway-market-co-7-1-7-31?comment=131653861560#comments
https://www.elevatecoffee.com/blogs/elevate-coffee-blog/5-ways-to-brew-coffee-at-home?comment=133548310616#comments
https://nubanbeauty.com/blogs/blog-post/port-harcourt-and-owerri-makeup-fair?comment=133224857793#comments
https://agapeconcept.com/blogs/notizie/cera-una-volta?comment=139155898691#comments
https://www.kcchicdesigns.com/blogs/announcements/30k-followers-on-instagram?comment=133764841581#comments
https://nominalx.com/blogs/meaningful-accessories/the-5-best-islamic-arabic-gifts-for-a-friend?comment=128877559995#comments
https://warmfolk.com/blogs/news/review-of-a-new-quilting-book-design-make-quilt-modern?comment=133434015823#comments
https://rebournebodyandhome.com/blogs/news/broadway-market-co-7-1-7-31?comment=131653927096#comments
https://warmfolk.com/blogs/news/review-of-a-new-quilting-book-design-make-quilt-modern?comment=133434048591#comments
https://boogymenblog.wordpress.com/2026/06/10/apache-helicopter-downing/
https://iftar4orphans.lonelyorphans.org/watch-masters-of-the-universe-full-movie-4-k-online-free-available
https://iftar4orphans.lonelyorphans.org/watch-scary-movie-2026-full-movie-4-k-online-free-available
https://iftar4orphans.lonelyorphans.org/watch-the-amazing-digital-circus-the-last-act-2026-full-movie-4-k-online-free-available
https://iftar4orphans.lonelyorphans.org/watch-backrooms-2026-full-movie-4-k-online-free-available
https://iftar4orphans.lonelyorphans.org/watch-obsession-2026-full-movie-4-k-online-free-available
https://iftar4orphans.lonelyorphans.org/star-wars-the-mandalorian-and-grogu-2026-full-movie-online-hd-4-k-free-available
https://iftar4orphans.lonelyorphans.org/watch-michael-2026-full-movie-4-k-online-free-available
https://iftar4orphans.lonelyorphans.org/watch-the-devil-wears-prada-2-2026-full-movie-4-k-online-free-available
https://iftar4orphans.lonelyorphans.org/pressure-2026
https://qimrbinmemory.raiselysite.com/prime-tv
https://qimrbinmemory.raiselysite.com/watch-backrooms-2026-li-ie-hd4k-free-available
https://iftar4orphans.lonelyorphans.org/iflix
https://walkwithus.raiselysite.com/backrooms-fullmovie
https://walkwithus.raiselysite.com/the-mandalorian-and-grogu-fullmovie
https://walkwithus.raiselysite.com/obsession-fullmovie
https://walkwithus.raiselysite.com/michael-fullmovie
https://walkwithus.raiselysite.com/the-devil-wears-prada-2-full-movie
https://walkwithus.raiselysite.com/the-sheep-detectives-full-movie
https://walkwithus.raiselysite.com/mortal-kombat-2-fullmovie
https://plaza.rakuten.co.jp/togmol/diary/202606100000/
https://trungmyjsc.com.vn/danh-sach-cau-hoi/apache-helicopter-downing
https://paste.centos.org/view/f8fa32d6
https://jsbin.com/yipilobaxu/edit?html,output
https://glot.io/snippets/hjbwvdvot7
https://jsitor.com/ocDa8gbMFi
https://paiza.io/projects/OAZ4KEns_3VwCnDN1w6sQQ?language=php
https://www.onlinegdb.com/b6owGjZuBl
https://notes.io/e18cR
Hire a Recovery Expert to Recover Your Scammed or Stolen Bitcoin Contact META TECH RECOVERY PRO
To victims of romance or crypto scams, this is great news I want to share. Earlier on, I fell victim to a scam disguised as a safe investment option while chatting with a Marine sailor via Tinder. I invested in crypto trading platforms, thinking I was securing a retirement income after being advised by my online partner. Only to find that all my assets were frozen. I believed my assets were secure — until I discovered that my BTC funds had been frozen and withdrawals were impossible. It was a devastating moment when I realized I had been scammed, and I thought my Bitcoin was gone forever. Everything changed when a close friend recommended the MetaTech Recovery Pro. Their professionalism, expertise, and dedication enabled me to recover my lost Bitcoin funds — more than €320.000 to my Trust wallet. What once felt impossible became a reality thanks to their support. If you have lost Bitcoin through scams, hacking, failed withdrawals, or similar challenges, don’t lose hope. I strongly recommend MetaTech Recovery Pro to anyone seeking a reliable and effective solution for recovering any wallet assets. They have a proven track record of successfully recovering lost password assets for their clients and can help you navigate the process of recovering your funds. Don’t let scammers get away with your hard-earned money. contact them via
https://metatechrecoverypro.com.
Telegram:metatechrecoveryproteam. WHATSAPP +1 4 6 9 6 9 2 8 0 4 9. supportmetatechrecoverypro.com.
Metatech@Writeme.Com.
https://steelbitepro.lovable.app/ https://www.trustpilot.com/review/steelbitepro.lovable.app? https://www.facebook.com/Steelbitepro https://www.facebook.com/events/1206559064842099? https://www.facebook.com/events/1387471039832362/? https://www.facebook.com/events/1772961840725736/? https://www.facebook.com/groups/steelbiteprous https://www.facebook.com/groups/steelbiteprocom https://www.facebook.com/groups/steelbiteprousa https://sites.google.com/view/steel-bite-pro-co/home https://groups.google.com/g/steel-bite-pro-us/c/1dvfdPKOWto https://vgen.co/Steel_Bite_Pro/characters https://vgen.co/Steel_Bite_Pro_us/characters https://vgen.co/Steel_Bite_Pro_usa/characters https://form.jotform.com/SteelBiteProus/steel-bite-pro https://form.jotform.com/Steelbiteprousa/steel-bite-pro—natural-teeth- https://form.jotform.com/Steelbiteprocom/steel-bite-pro—support-your-smile https://scribehow.com/viewer/Steel_Bite_Pro__The_Natural_Secret_to_a_Healthier_Smile__Jcr1ZJKQQpy_BUy453ubHQ https://scribehow.com/viewer/Steel_Bite_Pro__Your_Partner_in_Oral_Health__1WdG7L-xSL6C6HFlW7u8lA
Be cautious of online investment platforms, even if they have positive reviews. I trusted similar claims and lost my deposit within days After discovering I had been scammed, I contacted Mrs. Elisa Donovan, who was recommended to me. Through a professional recovery process, she successfully helped recover $150,000 of my funds, with more recovery efforts ongoing. Email: (elisadonovan91@ G.Ma IL. c 0 m ) Always research carefully before investing online.
Be cautious of online investment platforms, even if they have positive reviews. I trusted similar claims and lost my deposit within days After discovering I had been scammed, I contacted Mrs. Elisa Donovan, who was recommended to me. Through a professional recovery process, she successfully helped recover $150,000 of my funds, with more recovery efforts ongoing. Email: (elisadonovan91@ G.Ma IL. c 0 m ) Always research carefully before investing online.