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://github.com/LuminaLubs/-Watch-Dan-Da-Dan-Evil-Eye-.2025.-F-ll-Mo-ie-Strea-i-g-Onl-ne-Available-Now
https://github.com/VisageVogue/f1-the-movie-hdhq
https://hackmd.io/@kD42jcHWQCehFEEC-jw7MQ/S1WVm3bHlx
https://app.daily.dev/posts/ags-n1ralryiu
https://imgur.com/a/etvysd-QQxQuO9
https://twgsag.amebaownd.com/posts/57070603
https://challonge.com/mymm8mfm
https://raindrop.io/mangmadkur407/aweywyey-57153416
https://wokwi.com/projects/435304234536997889
https://searchtech.fogbugz.com/default.asp?Suggestions.1.814009.0
https://jsbin.com/kitimanafu/edit?html,output
https://paiza.io/projects/Mt6orjqt_DHBxkaLuMbvrQ?language=php
https://snippet.host/vicoia
https://ctxt.io/2/AAB4LTlyEQ
https://rextester.com/SKGLR28654
https://glot.io/snippets/h8tguaqecg
https://www.onlinegdb.com/H1KFnnA0n
https://paste.centos.org/view/57523c1a
https://www.wowace.com/paste/f65ee5b4
https://knowt.com/flashcards/2757508c-e71d-45e2-82be-1bde5394e67c
https://knowt.com/flashcards/706f5c4f-28d3-49ce-96d9-8e52d3eb6ea3
https://knowt.com/flashcards/f4296fe6-c3e1-4b23-a98c-54b3e64be648
https://knowt.com/flashcards/8f85f20d-2283-4bbc-8be1-956ab66f7772
https://knowt.com/flashcards/b2208eae-3f1a-4fe3-b84c-d3bee066d420
https://knowt.com/flashcards/c6a94a64-797b-4b9d-b9e5-d7765219074a
https://knowt.com/flashcards/5a31b960-2c2a-41f1-8868-c7c9041de817
https://knowt.com/flashcards/00fdfd90-673d-4687-8f6b-850d76aa451c
https://raindrop.io/mangmadkur407/teessg-57131811
https://app.daily.dev/posts/wtesgsd-lvkzcunfd
https://twgsag.amebaownd.com/posts/57068739
https://imgur.com/a/weeyerud-D8dhWZ0
https://challonge.com/z3t8s7yf
https://hackmd.io/@kD42jcHWQCehFEEC-jw7MQ/B1tZN7Zrlx
https://wokwi.com/projects/435266090175929345
https://searchtech.fogbugz.com/default.asp?Suggestions.1.813582.0
https://jsbin.com/xemenofafo/edit?html,output
https://paiza.io/projects/wCIGa-IxQZNw4omnJBYusQ?language=php
https://ctxt.io/2/AAD4sM0aEg
https://rextester.com/ADYYX91520
https://glot.io/snippets/h8t05rxmk0
https://www.onlinegdb.com/WkwqSBdbh
https://paste.centos.org/view/db5d8ba6
https://www.wowace.com/paste/40a5b33c
https://tempel.in/view/CLYR
https://paste.chapril.org/?8f452d7ef43e3edb#HE3heAMJe7JJuACjU2jM5GbPxVqYRPj6zxmR52DysRE5
https://tiny-paste.com/149955/
https://p.ip.fi/Y9DW
https://justpaste.it/fw6g1
https://privatebin.net/?d0e6a72c21e01463#5vuHiSBXxhaXDJqPe6hPc8bJ8cpJqRDwypgchE2vUNVL
https://paste2.org/F37sUsyM
https://jsitor.com/XKYXw3ddnQt
https://rentry.co/kbazu4cz
https://filmfreeway.com/Downoad_F1_The_Movie_2025_Full_Movie_Freee
https://filmfreeway.com/F1_The_Movie_2025_Full-Move-Downlad-Fre-1080_720_480p
https://filmfreeway.com/Downoad_Odela2_2025_Full_Movie_Fre
https://filmfreeway.com/Odela2_2025_Full_Movie_Downlad_Fre_1080_720_480p
https://filmfreeway.com/Downoad_28_Years_Later_2025_Full_Movie_Fre
https://filmfreeway.com/28_Later_2025_Full_Movie_Downlad_Fre_1080_720_480p
https://filmfreeway.com/M3GAN20twzh
https://filmfreeway.com/M3GAN20twhk
https://filmfreeway.com/MissionImpossibleTheFinalReckoningtw
https://filmfreeway.com/MissionImpossibleTheFinalReckoningtwhk
https://filmfreeway.com/FinalDestinationBloodlinestwzh
https://filmfreeway.com/final-destination-bloodlinestwhk
https://filmfreeway.com/until-dawntwzh
https://filmfreeway.com/UntilDawn2025TWHK
https://filmfreeway.com/HowToTrainYourDragonthaisub
https://filmfreeway.com/DetectiveConantwzh
https://filmfreeway.com/DetectiveConanchinesse4k
https://filmfreeway.com/F1TheMovietwzh
https://filmfreeway.com/F1TheMovieTW1080PHDQuality
https://filmfreeway.com/F1TheMovietwhd
https://filmfreeway.com/Xem-phimUtLanOanLinhGiuCuavietsub
https://filmfreeway.com/UtLanOanLinhGiuCuavietsub
https://id.carousell.com/p/https-filmfreeway-com-m3gan20twzh-1377744486/
https://forum.phuongnamedu.vn/threads/sfsafasfasff.47407/
https://quiet-success-513.notion.site/gddsgdgdsg-221046fb7fe980968d91f59b84d172d2
https://tooter.in/nodat65/posts/114768239452595283
https://scrapbox.io/index2313/dgfadsgasg
https://pastelink.net/fz1loufo
https://www.bitsdujour.com/profiles/ONuOWW
https://www.audacity-forum.de/index.php?thread/13625-sfsaffsaf/
https://saphalaafrica.co.za/wp/question/sfsafsfsfsf/
https://jsbin.com/xuvowezixa/edit?html,output
https://filmfreeway.com/Downoad_F1_The_Movie_2025_Full_Movie_Freee
https://filmfreeway.com/F1_The_Movie_2025_Full-Move-Downlad-Fre-1080_720_480p
https://filmfreeway.com/Downoad_Odela2_2025_Full_Movie_Fre
https://filmfreeway.com/Odela2_2025_Full_Movie_Downlad_Fre_1080_720_480p
https://filmfreeway.com/Downoad_28_Years_Later_2025_Full_Movie_Fre
https://filmfreeway.com/28_Later_2025_Full_Movie_Downlad_Fre_1080_720_480p
https://filmfreeway.com/M3GAN20twzh
https://filmfreeway.com/M3GAN20twhk
https://filmfreeway.com/MissionImpossibleTheFinalReckoningtw
https://filmfreeway.com/MissionImpossibleTheFinalReckoningtwhk
https://filmfreeway.com/FinalDestinationBloodlinestwzh
https://filmfreeway.com/final-destination-bloodlinestwhk
https://filmfreeway.com/until-dawntwzh
https://filmfreeway.com/UntilDawn2025TWHK
https://filmfreeway.com/HowToTrainYourDragonthaisub
https://filmfreeway.com/DetectiveConantwzh
https://filmfreeway.com/DetectiveConanchinesse4k
https://filmfreeway.com/F1TheMovietwzh
https://filmfreeway.com/F1TheMovieTW1080PHDQuality
https://filmfreeway.com/F1TheMovietwhd
https://filmfreeway.com/Xem-phimUtLanOanLinhGiuCuavietsub
https://filmfreeway.com/UtLanOanLinhGiuCuavietsub
https://id.carousell.com/p/https-filmfreeway-com-m3gan20twzh-1377744486/
https://forum.phuongnamedu.vn/threads/sfsafasfasff.47407/
https://quiet-success-513.notion.site/gddsgdgdsg-221046fb7fe980968d91f59b84d172d2
https://tooter.in/nodat65/posts/114768239452595283
https://scrapbox.io/index2313/dgfadsgasg
https://pastelink.net/fz1loufo
https://www.bitsdujour.com/profiles/ONuOWW
https://www.audacity-forum.de/index.php?thread/13625-sfsaffsaf/
https://saphalaafrica.co.za/wp/question/sfsafsfsfsf/
https://jsbin.com/xuvowezixa/edit?html,output
https://prezo.ai/public/—-jurassic-world-el-renacer————-b9f97d5c-e53d-4d39-954c-362ba1a25dd0
https://prezo.ai/public/—-jurassic-world-rebirth————-109b2325-085e-4110-8bec-184eccb0acbb
https://prezo.ai/public/—-destino-final-6————-da3f98f9-c0db-4117-aec2-18f82df64587
https://prezo.ai/public/—-final-destination-6-bloodlines————-53445111-710a-4182-8eb6-a9761f162bdc
https://prezo.ai/public/—-misin-imposible-8————-dadc1f89-78c5-4fe6-aae9-9b1744df8c9b
https://prezo.ai/public/—-culpa-ma-londres————-7d384ae3-bd64-47f9-a8bc-62f5e5973b22
https://prezo.ai/public/—-thunderbolts————-632c7fe4-71a3-44a8-8558-ad013be43e46
https://prezo.ai/public/—-karate-kid-legends————-1bcf16cd-1756-4d0f-b950-f53c0d271f86
https://prezo.ai/public/—-until-dawn————-210478bf-7ba8-4913-8577-7c4586c35985
https://prezo.ai/public/—-los-pecadores————-ed75e610-4989-493b-9a89-3cc7f4539d86
https://prezo.ai/public/—-pdeme-lo-que-quieras————-37ee7935-d4b8-4f4d-bf71-6d43decf0da4
https://prezo.ai/public/—-el-rey-de-reyes————-d57bf8ea-b1db-46eb-8f8b-fb25409cf516
https://prezo.ai/public/—-una-pelcula-de-minecraft————-ebd33033-cab4-429a-b1b7-6a621e011ea9
https://prezo.ai/public/—-memorias-de-un-caracol————-fbfcdfd9-7dc9-48a6-afa4-75b323210779
https://prezo.ai/public/—-blancanieves————-5242f2fe-bcd2-431d-ad0b-26b498f9657c
https://prezo.ai/public/—-elio————-720c4bb5-bc9e-43ea-a83c-8d99db6408c7
https://prezo.ai/public/—-m3gan-20————-27798e29-cba4-4a71-b7f9-5c5a571c7b4c
https://prezo.ai/public/—-ballerina————-8e35c748-8f8e-4da8-a9e2-89414ae6b9b0
https://prezo.ai/public/—-how-to-train-your-dragon————-af2c0e94-c684-45cb-a6c2-ccc1be4f023c
https://prezo.ai/public/lilo-y-stitch-2025———1cf57d97-e995-4f15-9961-75e3af566a70
https://prezo.ai/public/cmo-entrenar-a-tu-dragn-2025———c19bf994-45a5-43f6-a877-234b8e979956