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/theheartkillersep5hd
https://cccv.to/paradiseofthornshd
https://cccv.to/dangerousboys2thaidub
https://cccv.to/thichaep7thaid
https://cccv.to/wainoomhd
https://tinhte.vn/profile/pelisflix-kraven-the-hunter-espanol.3228835/
https://tinhte.vn/profile/ver-kraven-el-cazador-2024-pelicula-en-espanol.3228870/
https://tinhte.vn/profile/cuevana3-verpideme-lo-que-quieras-espanol.3228895/
https://tinhte.vn/profile/cuevana3-versidelined-the-qb-and-me-espanol.3228911/
https://tinhte.vn/profile/ver-solo-leveling-segundo-despertar-2024-espanol.3228922/
https://tinhte.vn/profile/ver-al-otro-barrio-2024-pelicula-en-espanol.3228940/
https://tinhte.vn/profile/assistir-vaiana-2-filme-em-portugues-online.3228981/
https://tinhte.vn/profile/assistir-hd-vaiana-2-p-t-2024-filme-completo.3228997/
https://tinhte.vn/profile/assistir-solo-leveling-filme-em-portugues-online.3229037/
https://tinhte.vn/profile/solo-leveling-segundo-despertar-p-t.3229054/
https://tinhte.vn/profile/lat-mat-7-mot-dieu-uoc-2024-full-hd-vietsub.3229287/
https://github.com/kulubtales/GOLD/discussions/1
https://github.com/kulubtales/GOLD/discussions/2
https://github.com/ebecedef/IAM2/discussions/1
https://github.com/ebecedef/IAM2/discussions/2
https://soundcloud.com/hidden-face-2024/hidden-face-fullkorea
https://soundcloud.com/hidden-face-2024/hidenface
https://soundcloud.com/hidden-face-2024
https://groups.google.com/g/the-last-dance-2024-1080p/c/db4K81_AAx0/m/FdG10VntAAAJ
https://groups.google.com/g/the-last-dance-4k1080p-tw/c/zmx4vgBwI5I/m/aShF1BF9BAAJ
https://multy.me/spzVS
https://multy.me/4rxt3
https://multy.me/9abGC
https://multy.me/jbFIi
https://www.facebook.com/media/set/?set=a.122129675408465250&type=3
https://www.facebook.com/media/set/?set=a.122129675636465250&type=3
https://www.facebook.com/media/set/?set=a.122129675840465250&type=3
https://www.facebook.com/media/set/?set=a.122129676308465250&type=3
https://cccv.to/moana2subth
https://cccv.to/moana2subthaihd
https://cccv.to/dangerboys2
https://cccv.to/dangerousboys2hd
https://cccv.to/thaidangerboys2
https://cccv.to/hdthaidangerboys2
https://cccv.to/thaihdwoinoom
https://cccv.to/woinoom2544thaihd
https://cccv.to/wainoom2544hdthai
https://paste.centos.org/view/fed10fcd
https://www.etextpad.com/vubspzqja7
https://pastelink.net/oeb8kkwj
https://paiza.io/projects/e8b8jlBE3a607oEQvZkMIQ
https://snippet.host/urkavz
https://binshare.net/OaM24o5U4S0z4REkwS9A
https://notes.io/w9FbA
https://paste.ee/p/5dG5G
https://tech.io/snippet/4Jm0StL
https://jsitor.com/QXN9tHuKPF
https://glot.io/snippets/h2s0vftu1x
https://privatebin.net/?0f35657d756c59c2#96mnjaXu23xBzgqgrsLuHbW3fh6PkrPtDthTfdKHLnnk
https://forum.strapi.io/t/viral-clip-brooke-monk-full-video-brooke-monk-videos/49972
https://forum.strapi.io/t/viral-video-brooke-monk-original-full-video-short-clip/49975
https://forum.strapi.io/t/viral-clip-indian-desi-tamil-porn-videos-xxx-porn-videos-orginal-full-hot-sex-videos/49986
https://forum.strapi.io/t/viral-clip-tamil-desi-girl-porn-videos-xxx-porn-videos-orginal-full-hot-sex-videos/49988
https://forum.strapi.io/t/viral-video-imsha-rehman-original-full-video-short-clip/49991
https://forum.strapi.io/t/viral-clip-imsha-rehman-full-video-imsha-rehma-videos/49996
https://forum.strapi.io/t/viral-video-imsha-rehman-full-video-imsha-rehma-videos/49997
https://forum.strapi.io/t/viral-clip-5-girls-5-rocket-full-video-5-girls-5-rocket-videos/50000
https://forum.strapi.io/t/viral-video-5-girls-5-rocket-full-video-5-girls-5-rocket-videos/50001
https://forum.strapi.io/t/viral-video-5-girls-5-rocket-original-full-video-short-clip/50002
https://forum.strapi.io/t/viral-clip-pragya-nagra-full-video-pragya-nagra-videos/50004
https://forum.strapi.io/t/viral-video-pragya-nagra-full-video-pragya-nagra-videos/50008
https://forum.strapi.io/t/viral-video-pragya-nagra-original-full-video-short-clip/50009
https://forum.strapi.io/t/viral-sophie-rain-spiderman-tutorial-viral-full-video/50011
https://forum.strapi.io/t/full-viral-clip-sophie-rain-spiderman-leaked-video-viral/50012
https://medium.com/@voorheessn/duetyhf-djghsdjhgsdhsds-f321858f026e
https://hackmd.io/s/SkjmXzRN1e
https://forum.thecodingcolosseum.com/topic/25579/dgsdf-gsdgdsagadsg
https://web3devcommunity.com/topic/44757/svsdfhfyre-fhadshadshsd
https://challonge.com/cuy5jxls
https://forum.instube.com/d/198606-dbdfsh-eryreyery
https://forum.daoyidh.com/topic/9038/dghdfh-dfshryeryery
https://freepaste.link/e7q51mdkxt
https://wow.curseforge.com/paste/79b5a651
https://wow.curseforge.com/paste/78349776
https://wokwi.com/projects/417462987869119489
https://jsitor.com/sU5e52nxOs
https://paste.ee/p/sN4DL
https://pastecode.io/s/bdzj65of
https://pastelink.net/gc2uxmet
https://justpaste.it/67p7x
https://glot.io/snippets/h2scf22lho
https://paste.enginehub.org/CWU9QGGRB
https://www.pastery.net/wcpzcc/
https://paiza.io/projects/lkNZrNgSBdHvranX19B5vQ
https://yamcode.com/dsghdf-sdahdshasdh
https://paste.intergen.online/view/99a42ecf
https://paste.feed-the-beast.com/view/b4b0834e
https://rextester.com/VTYO11609
https://dictanote.co/n/1130563/
https://notes.io/w9D8G
https://paste4btc.com/oe2SRTmm
https://app.daily.dev/posts/sfkjhasbfkjweur-sakfbakjsdbgsdag-xcywk6v82
https://old.bitchute.com/video/Qt5BrMs5mQs8/
https://old.bitchute.com/video/5IvsiQQJkll7/
https://jobs.generationshe.co/company/voir-film-hd-arena-wars-2024-streaming-vostfr-vf-en-francais-01e19cf72b4f
https://jobs.generationshe.co/company/streaming-voir-transformers-le-commencement-en-film-francais-vf-vostfr-d953c5dfd318
https://jobs.generationshe.co/company/streaming-voir-arena-wars-en-film-francais-vf-vostfr-4f195de1359e
https://jobs.generationshe.co/company/streaming-voir-gtmax-2024-en-film-francais-vf-vostfr-ee80777906e2
https://jobs.generationshe.co/company/streaming-voir-solo-leveling-reawakening-en-film-francais-vf-vostfr-fc8c5caeea3a
https://jobs.generationshe.co/company/streaming-voir-wake-up-en-film-francais-vf-vostfr-2651556b472a
https://jobs.generationshe.co/company/streaming-voir-wake-up-2024-en-film-francais-vf-vostfr-64a8fd452a92
https://jobs.generationshe.co/company/streaming-voir-arcadian-2024-en-film-francais-vf-vostfr-0c087139387c
https://jobs.generationshe.co/company/streaming-voir-armor-2024-en-film-francais-vf-vostfr-51ccb4a78802
https://jobs.generationshe.co/company/streaming-voir-le-robot-sauvage-en-film-francais-vf-vostfr-3c38e70dc218
https://jobs.generationshe.co/company/streaming-voir-gladiator-ii-en-film-francais-vf-vostfr-7f291a9eeb0f
https://jobs.generationshe.co/company/streaming-voir-terrifier-3-2024-en-film-francais-vf-vostfr-d76d452db86b
https://jobs.generationshe.co/company/streaming-voir-wicked-2024-en-film-francais-vf-vostfr-b713da00a041
https://jobs.generationshe.co/company/streaming-voir-deadpool-wolverine-en-film-francais-vf-vostfr-0c9b45af428d
https://jobs.generationshe.co/company/streaming-voir-smile-2-en-film-francais-vf-vostfr-gratuits-0d589f6f587d
https://jobs.generationshe.co/company/streaming-voir-apocalypse-z-le-debut-de-la-fin-en-film-francais-vf-vostfr-595d2ea73b32
https://jobs.generationshe.co/company/streaming-voir-the-substance-en-film-francais-vf-vostfr-eafaf68c0b51
https://jobs.generationshe.co/company/streaming-voir-le-grinch-en-film-francais-vf-vostfr-894e614d68fd
https://jobs.generationshe.co/company/streaming-voir-le-comte-de-monte-cristo-en-film-francais-vf-vostfr-d7469cab32ad
https://jobs.generationshe.co/company/streaming-voir-subservience-2024-en-film-francais-vf-vostfr-7b07131a1f02
https://jobs.generationshe.co/company/streaming-voir-bad-boys-ride-or-die-en-film-francais-vf-vostfr-ee56807e9278
https://jobs.generationshe.co/company/streaming-voir-tous-en-scene-thriller-en-film-francais-vf-vostfr-fbbde09d368e
https://pastebin.com/LxREMyiE
https://paste.feed-the-beast.com/view/3772a95b
https://rentry.co/yncdx9be
https://ideone.com/M447wD
https://p.ip.fi/0Rky
https://jsitor.com/AOt5t8tZ_r
https://jobs.generationshe.co/company/streaming-voir-blue-compagnie-en-film-francais-vf-vostfr-8dcfefd8e349
https://glot.io/snippets/h2s4xbe4h3
https://paiza.io/projects/qqexXsTA23ildCJx_tR11g?language=php
https://matters.town/a/zw68yuqr2njg
https://yamcode.com/untitled-113419
https://sebsauvage.net/paste/?eff2e69bfe460709#9geOz6GuPGiCpSVeLiOM5rm34YWavzFMYs0xAp01bvs=
https://www.bankier.pl/forum/temat_asadsad-gmail-com,69274047.html
https://jsfiddle.net/ypo7shkv/
https://pastelink.net/7hu1mjca
https://web3devcommunity.com/topic/44704/asdasdsadsad
https://jsbin.com/rebacumule/edit?html
https://telegra.ph/SAASAS-12-16
https://rextester.com/GHIEN81165
https://forum.daoyidh.com/topic/9012/sssssssssssssss
https://paste.ee/p/mLg2c
https://forum.thecodingcolosseum.com/topic/25526/sssssdddddddddddd
https://paste.kodi.tv/nilalupefu
https://forum.thecodingcolosseum.com/topic/25526/sssssdddddddddddd
https://paste.md-5.net/nitifinike.cpp
https://hackmd.io/@sc9Ug_E2TyK6M4L_d6-HzQ/SJyUzRp4ye
https://anonpaste.io/share/a93daa8061