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://lookerstudio.google.com/embed/s/sJHTvPhF-no
https://lookerstudio.google.com/embed/s/piKNmpAhO90
https://lookerstudio.google.com/embed/s/pdWu3yTFKYw
https://lookerstudio.google.com/embed/s/q1SinwlvZW8
https://lookerstudio.google.com/embed/s/msyJoIBh7TA
https://lookerstudio.google.com/embed/s/r4SXCpJyBXI
https://lookerstudio.google.com/embed/s/lIx4P7CejHE
https://lookerstudio.google.com/embed/s/iNoOWHd1JGY
https://lookerstudio.google.com/embed/s/lyGg60ALv24
https://lookerstudio.google.com/embed/s/mes8VJUyuz4
https://lookerstudio.google.com/embed/s/vPwUHSuHZlw
https://lookerstudio.google.com/embed/s/txahRzcZXpE
https://lookerstudio.google.com/embed/s/gYLHyYUp7Yg
https://lookerstudio.google.com/embed/s/pKUcNSvtSco
https://lookerstudio.google.com/embed/s/r2VpJssjkRs
https://lookerstudio.google.com/embed/s/gOYQ7eX_qlw
https://lookerstudio.google.com/embed/s/ggvMELx4Cxg
https://lookerstudio.google.com/embed/s/nqJ8ClT3w1Y
https://lookerstudio.google.com/embed/s/uMl7Z1E0dz8
https://lookerstudio.google.com/embed/s/tapskWWCqLY
https://github.com/MODEp4sr4h0/.github/discussions/1
https://github.com/MODEp4sr4h0/.github/discussions/2
https://github.com/MODEp4sr4h0/.github/discussions/3
https://github.com/MODEp4sr4h0/.github/discussions/4
https://github.com/MODEp4sr4h0/.github/discussions/5
https://github.com/moDEP4sr4H01/.github/discussions/1
https://github.com/moDEP4sr4H01/.github/discussions/2
https://github.com/moDEP4sr4H01/.github/discussions/3
https://github.com/moDEP4sr4H01/.github/discussions/4
https://github.com/moDEP4sr4H01/.github/discussions/5
https://github.com/MODEs4b4r/.github/discussions/1
https://github.com/MODEs4b4r/.github/discussions/2
https://github.com/MODEs4b4r/.github/discussions/3
https://github.com/MODEs4b4r/.github/discussions/4
https://github.com/MODEs4b4r/.github/discussions/5
https://wokwi.com/projects/415944101984346113
https://paste.feed-the-beast.com/view/17da8905
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=69091465&obs=&emal=&st=1&thread_id=
https://paiza.io/projects/jG_ecW2xn4S6zlqhhg5jrw?language=php
https://tempel.in/view/1ekgWW
https://jsfiddle.net/
https://pastelink.net/qivvpqt7
https://rentry.co/
https://jsbin.com/pepabusemu/edit?html
https://snippet.host/cajsup
https://jsitor.com/
https://yamcode.com/dfhdf-9134
https://etextpad.com/sxjlnwyczp
https://forum.thecodingcolosseum.com/topic/21559/greygb
https://www.mycompiler.io/new/php
https://forum.daoyidh.com/topic/6823/tyuhnft
https://glot.io/snippets/h29v1moezc
https://wokwi.com/projects/415944441492331521
https://jsfiddle.net/
https://www.selbstbesaiter.com/g%C3%A4stebuch/
https://reithof-obermatt.jimdofree.com/g%C3%A4stebuch/
https://www.taptap.io/post/8607135
https://tinhte.vn/profile/hidden-face-2024-fullhd.3185517/
https://tinhte.vn/profile/2024-online-hd.3185529/
https://tinhte.vn/profile/2024-hidden-face.3185549/
https://tinhte.vn/profile/ver-vaiana-2-2024-online-en-espanol-y-latino.3185574/
https://tinhte.vn/profile/ver-vaiana-2-pelicula-completa-online.3185598/
https://cara.app/vaiana2completa
https://cara.app/vaiana2espanol
https://cara.app/moana2pt
https://cara.app/moana-2-filme-pt
https://cara.app/hidden-face-2024
https://bento.me/jeta-miselda
https://taplink.cc/jetamiselda
https://aurorawynter.hashnode.dev/exploring-the-world-of-drama-movies-a-deep-dive-into-emotional-storytelling
https://medium.com/@aurorawynter/exploring-the-world-of-drama-movies-a-deep-dive-into-emotional-storytelling-60442ad04500
https://open.firstory.me/story/cm43cc0fb001201xbbipk9kqb
https://start.me/w/v0zL5P
https://about.me/miselda
https://linktr.ee/jetamiselda
https://bio.site/jetamiselda
https://heylink.me/jetamiselda/
https://mez.ink/jetamiselda
https://muckrack.com/jeta-miselda/bio
https://profile.hatena.ne.jp/jetamiselda/profile
https://pinshape.com/users/6224176-jetamiselda#designs-tab-open
https://www.tadalive.com/jetamiselda
https://findaspring.org/members/jetamiseldas/
https://www.fimfiction.net/blog/1056925/exploring-the-world-of-drama-movies-a-deep-dive-into-emotional-storytelling
https://www.hoyolab.com/article/35269910
https://www.hoyolab.com/article/35269968
https://www.hoyolab.com/article/35270002
https://www.hoyolab.com/article/35270103
https://www.hoyolab.com/article/35270157
https://www.hoyolab.com/article/35270290
https://www.hoyolab.com/article/35270332
https://www.hoyolab.com/article/35270402
https://www.hoyolab.com/article/35270452
https://www.hoyolab.com/article/35270500
https://tinhte.vn/profile/1-full_-2024.3186342/
https://tinhte.vn/profile/1-hd-full_-2024.3186340/
https://tinhte.vn/profile/1-2024.3186341/
https://tinhte.vn/profile/1-one-win-hd1080p-korean.3186343/
https://tinhte.vn/profile/1-2024-korea.3186359/
https://tinhte.vn/profile/1-2024-korean-seoul.3186360/
https://tinhte.vn/profile/1-2024-korean-hd.3186361/
https://tinhte.vn/profile/1-one-win-2024-hd-4k.3186363/
https://tinhte.vn/profile/1-one-win-hd1080p-korean.3186388/
https://tinhte.vn/profile/1-2024-full-4k.3186389/
https://tinhte.vn/profile/full_-2024.3186430/
https://tinhte.vn/profile/hd-full_-2024.3186431/
https://tinhte.vn/profile/2024.3186432/
https://tinhte.vn/profile/the-firefighters-hd1080p.3186433/
https://tinhte.vn/profile/2024-korea.3186453/
https://tinhte.vn/profile/2024-korean-seoul.3186454/
https://tinhte.vn/profile/2024-korean-hd.3186455/
https://tinhte.vn/profile/the-firefighters-2024-hd-4k.3186456/
https://tinhte.vn/profile/the-firefighters-hd1080p.3186479/
https://tinhte.vn/profile/2024-full-4k.3186480/
https://tinhte.vn/profile/full_-2024.3186525/
https://tinhte.vn/profile/hd-full_-2024.3186527/
https://tinhte.vn/profile/3186531/
https://tinhte.vn/profile/about-family-hd1080p-korean.3186537/
https://tinhte.vn/profile/2024-korea.3186556/
https://tinhte.vn/profile/2024-korean-seoul.3186558/
https://tinhte.vn/profile/2024-korean-hd.3186559/
https://tinhte.vn/profile/about-family-2024-hd-4k.3186561/
https://tinhte.vn/profile/about-family-hd1080p-korean.3186573/
https://tinhte.vn/profile/2024-full-4k.3186575/
https://tinhte.vn/profile/full_-2024.3186613/
https://tinhte.vn/profile/hd-full_-2024.3186617/
https://tinhte.vn/profile/3186620/
https://tinhte.vn/profile/harbin-hd1080p-korean.3186623/
https://tinhte.vn/profile/2024-korea.3186628/
https://tinhte.vn/profile/2024-korean-seoul.3186630/
https://tinhte.vn/profile/2024-korean-hd.3186632/
https://tinhte.vn/profile/harbin-2024-hd-4k.3186633/
https://tinhte.vn/profile/harbin-hd1080p-korean.3186643/
https://tinhte.vn/profile/2024-full-4k.3186648/
https://tinhte.vn/profile/full_-2024.3186681/
https://tinhte.vn/profile/hd-full_-2024.3186688/
https://tinhte.vn/profile/3186689/
https://tinhte.vn/profile/hd1080p-korean.3186690/
https://tinhte.vn/profile/2024-korea.3186696/
https://tinhte.vn/profile/2024-korean-seoul.3186700/
https://tinhte.vn/profile/2024-korean-hd.3186701/
https://tinhte.vn/profile/2024-hd-4k.3186702/
https://lookerstudio.google.com/embed/s/rUK7me9VTSU
https://lookerstudio.google.com/embed/s/tGEBptqigqY
https://lookerstudio.google.com/embed/s/vbYifeYmrxE
https://lookerstudio.google.com/embed/s/r4Z-0c6p7wk
https://lookerstudio.google.com/embed/s/hPZFe9R5ZsA
https://lookerstudio.google.com/embed/s/hikxJr-ULq0
https://lookerstudio.google.com/embed/s/sSENTelZTU0
https://lookerstudio.google.com/embed/s/sWBFSLojbdA
https://lookerstudio.google.com/embed/s/lJvhai8ryu4
https://lookerstudio.google.com/embed/s/jJweLDgfjBQ
https://lookerstudio.google.com/embed/s/jZThZLN1fKM
https://lookerstudio.google.com/embed/s/kYBU_j9I60o
https://lookerstudio.google.com/embed/s/qzBFb0Lh68w
https://lookerstudio.google.com/embed/s/vK6nBZ-I9EM
https://gamma.app/docs/Ogladaj-Vaiana-2-Cay-Film-za-darmo-po-Polsku-yk08uxippfoicfe?sadsdf
https://gamma.app/docs/Ogladaj-Vaiana-2-Cay-Film-za-darmo-po-Polsku-yk08uxippfoicfe?dddaas
https://gamma.app/docs/Ogladaj-Vaiana-2-Cay-Film-za-darmo-po-Polsku-yk08uxippfoicfe?fssssssd
https://gamma.app/docs/Ogladaj-Vaiana-2-Cay-Film-za-darmo-po-Polsku-yk08uxippfoicfe?sdasdf
https://gamma.app/docs/Ogladaj-Vaiana-2-Cay-Film-za-darmo-po-Polsku-yk08uxippfoicfe?zsadsad