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/Assedfy/Assedfy/discussions/1
https://github.com/Assedfy/Assedfy/discussions/2
https://github.com/Ossatery/.github/discussions/1
https://github.com/Ossatery/.github/discussions/2
https://github.com/4k-video-downloader-register
https://github.com/driver-easy-pro-register
https://github.com/minitool-partition-wizard-register
https://github.com/imazing-register
https://github.com/itop-vpn-register
https://wokwi.com/projects/412358031844339713
https://wokwi.com/projects/412358040669158401
https://wokwi.com/projects/412358048317472769
https://wokwi.com/projects/412358055312526337
https://wokwi.com/projects/412358061572526081
https://wokwi.com/projects/412361181491604481
https://start.me/w/KGgMDw
https://www.bitsdujour.com/profiles/uuA8bf
https://profile.hatena.ne.jp/fghjgfdghgfdghjg/
https://muckrack.com/fghjgfdghgfdghjg-fhgfdghfghfdgfd
https://taplink.cc/fghjgfdghgfdghjg
https://bento.me/816-big-tw-hk
https://bento.me/movtw-816-big
https://bento.me/big-2024-cgvversion
https://lookerstudio.google.com/embed/s/vaQuMNjj8ho
https://lookerstudio.google.com/embed/s/lhzfv1OyECQ
https://bento.me/smile-2-202-hk
https://bento.me/smile-2-twversion
https://bento.me/smile-2-hd-202-hk
https://lookerstudio.google.com/embed/s/hg-itVdwyUw
https://lookerstudio.google.com/embed/s/rtx-O1lCExc
https://lookerstudio.google.com/embed/s/mTUU5xlxNfA
https://tinhte.vn/profile/22024uhd-1080p.3056769/
https://tinhte.vn/profile/2-hd-1080p2024.3056771/
https://bento.me/gintama-on-theater-1
https://bento.me/gintama-on-theater-2d
https://lookerstudio.google.com/embed/s/tTop08tEvU4
https://lookerstudio.google.com/embed/s/hpnEXc9IbW8
https://lookerstudio.google.com/embed/s/jtgxzM3c59Y
https://bento.me/venom-the-last-dance-2024-hk-tw
https://bento.me/venom-the-last-dance-2024-hk
https://lookerstudio.google.com/embed/s/iugIBIA5i1U
https://lookerstudio.google.com/embed/s/rMHVEpV4zGg
https://lookerstudio.google.com/embed/s/rTOXO2X5gkE
https://open.firstory.me/story/cm2ii6jnj009801qacyqib7sy
https://bento.me/topcgv-dubed
https://medium.com/@ningningkase/xem-phim-wicked-full-hd-vietsub-thuy%E1%BA%BFt-minh-phimmoi-aa7db975c92c
https://taplink.cc/wicked2024vietsub
https://github.com/Venom-3-TheLastDance-2024-yts-torenthd
https://github.com/Venom-The-Last-Dance-2024-yts-toreent
https://github.com/VenomTheLastDanceFriOnlen2024Downlod
https://github.com/Venom-3-The-Last-Dance-2024-DownlodHUB
https://github.com/Venom-The-Last-Dance-2024-DownlodHUB
https://github.com/venom-the-last-dance-2024downld
https://github.com/Smile-2-2024-DownlodHUB
https://wokwi.com/projects/412300712583940097
https://paiza.io/projects/ZXAVTwvIWQUMPwVUj1YUDA
https://www.furaffinity.net/journal/10981810/
https://www.bankier.pl/forum/temat_hgjkljhgfgh,68659827.html
https://www.ssplace.miami.edu/members/status/show?id=28936424%3AStatus%3A1539062
https://paste.feed-the-beast.com/view/cafbf3c1
https://jsfiddle.net/39Lfswcb/
https://yamcode.com/jkhgfdghjgyfddfghfrtghjgfghfds
https://hackmd.io/@ghjkjhgjhgf/Hye2IemeJx
https://pastelink.net/4dehjfli
https://pastelink.net/w8ybhn0d
https://pastelink.net/g8v6pb49
https://pastelink.net/mijfcoqy
https://pastelink.net/robp54y6
https://www.pastery.net/jzcbbv/
https://p.ip.fi/QXi-
https://paste.enginehub.org/1sh0V_7PW
https://paste.thezomg.com/233547/29460036/
https://glot.io/snippets/h11j04m92a
https://paste.ee/p/oT0Bc
https://forum.woimortal.com/forum/community/discussions/85192-fghjkhghfdgdsfgdghfghfdghfdghfdgfds
https://pastebin.com/dUDSHif1
https://www.pixiv.net/novel/show.php?id=23245153
https://www.deviantart.com/ghjhgfdgh/journal/sdfdsdfgfdsdfgfdsdfgdsdfdsdfdsa-1112481754
https://www.wowace.com/paste/708eb306
https://www.wowace.com/paste/bb2b1a57
https://www.wowace.com/paste/376fd9c9
https://www.wowace.com/paste/d890bda7
https://www.wowace.com/paste/9694b349
https://www.wowace.com/paste/bee843f0
https://www.wowace.com/paste/e417f9db
https://www.wowace.com/paste/5fe24751
https://www.wowace.com/paste/49d42f46
https://www.wowace.com/paste/0d3d75ee
https://www.wowace.com/paste/585bc914
https://www.wowace.com/paste/c5480819
https://pantip.com/topic/43035571
https://www.bankier.pl/forum/temat_sdfghjgfds,68659899.html
https://www.facebook.com/Robot.salvaje.Ver.online/
https://www.facebook.com/TeeYod2.online.SubThai/
https://www.facebook.com/tee.yod.2.2024.HD.SubThai/
https://www.facebook.com/ver.La.sustancia.HD2024/
https://www.facebook.com/CUEVANA3.La.sustancia.HD2024/
https://www.facebook.com/a.substancia.2024/
https://www.facebook.com/VinaBeFore7.HD.SubThai/
https://www.facebook.com/MyBoo.movie.thai.HD/
https://www.facebook.com/events/8701070210009223/
https://www.facebook.com/TheHolyManComeback.movie.thai.HD/
https://www.facebook.com/venom.the.last.dance.movie.thai.HD/
https://www.facebook.com/Death.Whisperer.2.movie.thai.HD/
https://youtrack.jetbrains.com/issue/IDEA-360970/AssistirFilme-Coringa-Delirio-a-Dois-2024-Filme-Completo-em-portugues-dublado-e-legendado
https://youtrack.jetbrains.com/issue/IDEA-360971/ASSISTIR-Coringa-Delirio-a-Dois-2024-Filme-Completo-Dublado-e-legendado-em-portugues
https://youtrack.jetbrains.com/issue/IDEA-360972/ASSISTA-Robo-Selvagem-2024-Filme-Completo-Dublado-E-Legendado-Em-Portugues
https://youtrack.jetbrains.com/issue/IDEA-360973/ASSISTIR-Robo-Selvagem-2024-Filme-Completo-Dublado-e-legendado-em-portugues
https://youtrack.jetbrains.com/issue/IDEA-360974/ASSistiR-A-Forja-O-Poder-da-Transformacao-PT-2024-Completo-Dublado-e-legendado-em-portugues
https://bento.me/eliza-valeria
https://baskadia.com/post/8jmkh
https://robot-selvagem-2024.hashnode.dev/assistir-robo-selvagem-filme-completo-dublado-e-legendado-em-portugues
https://medium.com/@karllone/assistir-robo-selvagem-filme-completo-dublado-e-legendado-em-portugues-4ccebe95aa3e
https://taplink.cc/roboselvagemcompletodublado
https://start.me/w/7AkORx
https://bio.link/elizavaleria
https://mez.ink/elizavaleria
https://web3devcommunity.com/topic/27087/elizavaleria
https://forum.thecodingcolosseum.com/topic/15083/elizavaleria
https://www.chobaolam.vn/threads/elizavaleria.556211/
https://forum.daoyidh.com/topic/4192/elizavaleria
https://ultrafighteronline.com/topic/11395/elizavaleria
https://elizavaleria.gumroad.com/l/plyvk
https://forum.realdigital.org/d/208202-elizavaleria
https://nodebb.klangknecht.com/topic/5588/elizavaleria
https://xtremepape.rs/threads/elizavaleria.119839/
http://www.biznas.com/Biz-postsm356597_ElizaValeria.aspx#post356597
https://xdaforums.com/t/elizavaleria.4698700/
https://forger.forums.maxon.net/topic/590/elizavaleria