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.
https://cccv.to/untilthesunmeetsthestarep19ch3
https://cccv.to/untilthesunmeetsthestarep19
https://cccv.to/untilthesunmeetsthestarep18ch3
https://cccv.to/theprisonerofbeautyep26hd
https://cccv.to/youthfulgloryep14thai
https://cccv.to/youthfulgloryep14
https://tencentvideozonaflik.graphy.com/courses/the-prisoner-of-beauty-ep26-27-uhd
https://monofivestarproduction.graphy.com/courses/panor-2025-fullhd4K
https://panorthaidubuhd.graphy.com/courses/panor-fhd-thaidub
https://untilthesunmeetsthestarzonach3.graphy.com/courses/until-the-sun-meets-the-star-ep18-hd
https://raindrop.io/adekabirth/ujangdarsa-55677061
https://x.com/BirdsVf/status/1926491316021579863
https://web3devcommunity.com/topic/82385/sareuwie7
https://bsky.app/profile/adekarbit.bsky.social/post/3lpxseowgus24
https://snippet.host/jprxxr
https://justpaste.it/j7vav
https://www.bitsdujour.com/profiles/mHRQBD
https://forum.thecodingcolosseum.com/topic/61679/ru64w9398
https://matters.town/a/fi7tc43vasue
https://tooter.in/adekabirth/posts/114566565417030526
https://start.me/w/0R8reO
https://multy.me/VNBLG
https://pastelink.net/h5kfbudj
https://forumketoan.com/threads/hlyrp7.70430/
https://telegra.ph/fkytd8r6797p-05-25
https://www.utgop.org/missionimpossible8
https://www.utgop.org/missionimpossible8
https://www.utgop.org/missionimpossible8
https://www.fimfiction.net/blog/1077807/mission-impossible-the-final-reckoning-2025-fullovie-now-available
https://www.fimfiction.net/blog/1077835/lilo-stitch-2025-fullovie-now-available
https://www.fimfiction.net/blog/1077842/detective-kin-the-headless-horror-2025-fullovie-now-available
https://www.fimfiction.net/blog/1077807/mission-impossible-the-final-reckoning-2025-fullovie-now-available
https://www.fimfiction.net/blog/1077835/lilo-stitch-2025-fullovie-now-available
https://www.fimfiction.net/blog/1077842/detective-kin-the-headless-horror-2025-fullovie-now-available
https://wokwi.com/projects/431872860143285249
https://searchtech.fogbugz.com/default.asp?Suggestions.1.781270.0
https://jsbin.com/vaxikixezi/edit?html,output
https://paiza.io/projects/qJ4AT17ukru-uwXhcBZRRg?language=php
https://snippet.host/ovspum
https://ctxt.io/2/AAB4hwGZFw
https://rextester.com/OYQJ40021
https://app.daily.dev/posts/sdds-lnvlw5ilm
https://imgur.com/gallery/etveeh-28BxFBQ
https://challonge.com/ay7ixdok
https://hackmd.io/@zoannamizert/Syptrp1Geg
The intricate realm of cryptocurrency, where fortunes are created and obliterated in moments, the threat of fraud looms constantly. Like many others, I ventured into Bitcoin investment with cautious optimism, only to fall prey to an elaborate ruse orchestrated by cunning cybercriminals. Their scheme was masterfully executed: polished contracts, a convincing air of legitimacy, and a curated chorus of so-called investors praising the venture’s success. Enticed by the mirage of exponential returns, I committed my capital only to see it vanish into the digital void. The aftermath was a deeply distressing blend of helplessness and regret.Amid the despair, a beacon of hope emerged: GRAYWARE TECH SERVICES . Renowned for their unmatched expertise in blockchain forensics and digital asset recovery, their team displayed a remarkable combination of technical precision and relentless resolve. From the start, their process was meticulous, analyzing every detail of the fraudulent transaction trail, using advanced tools to pierce through the elaborate concealment tactics of the scammers, and maintaining full transparency at every step.What truly sets GRAYWARE TECH SERVICES apart in a field flooded with empty promises is their unwavering integrity. In an industry rife with opportunists, their dedication to ethical asset recovery is a refreshing anomaly. Against all odds and within a surprisingly short span, they accomplished the seemingly impossible recovering my stolen Bitcoin and restoring my confidence in the promise of decentralized finance.To anyone grappling with the aftermath of a crypto scam, take this to heart: GRAYWARE TECH SERVICES is more than a service provider; they are a vital ally in the fight against digital deception. Their ability to dismantle even the most sophisticated scams is second to none. My experience is a clear and resounding testament to their excellence in this field. Precise, powerful, and principled, GRAYWARE TECH SERVICES is the ultimate recourse for crypto asset recovery. Trust them with your case, and they will transform your despair into resolution.You can reach them on whatsapp +18582759508, web at ( https://graywaretechservices.com/ ) also on Mail: (contact@graywaretechservices.com)
https://www.imdb.com/list/ls592844840
https://www.imdb.com/list/ls592849040
https://www.imdb.com/list/ls592849520
https://www.imdb.com/list/ls592847247
https://www.imdb.com/list/ls592847464
https://www.imdb.com/list/ls592847995
https://www.imdb.com/list/ls592847885
https://www.imdb.com/list/ls592841092
https://www.imdb.com/list/ls592841526
https://paste.centos.org/view/b53ab06c
https://www.etextpad.com/gitpj3do1n
https://pastelink.net/80fy62s8
https://pastenote.net/link/91sg7
https://paste.enginehub.org/8mVv7N7Do
https://pastebin.com/vPdnwdw0
https://paste.thezomg.com/340139/09378417/
https://p.ip.fi/BAg2
https://binshare.net/32qKmFVKXZLctGTqtajE
https://rentry.co/zr7vd2a8
https://notes.io/wSneE
https://paste.ee/p/EMNdughq
https://jsitor.com/Yem8N6ekLOH
https://privatebin.net/?6ea2381b1ba8f4c8#Co2zDQSKfwX51qj3csfqDaivZUrc2mxdpped74XF95oF
https://glot.io/snippets/h7nbff0825
https://medium.com/@yurigheboy25/vietdb25-e58a67091659
https://plaza.rakuten.co.jp/harrykur05/diary/202505240000/
https://www.festivals.com/vietdb25—124586
https://tooter.in/harrykur/posts/114563184658009188
https://community.wongcw.com/posts/1076747