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://www.imdb.com/list/ls549081587
https://www.imdb.com/list/ls549081214
https://www.imdb.com/list/ls549081877
https://www.imdb.com/list/ls549088769
https://www.imdb.com/list/ls549088621
https://www.imdb.com/list/ls549061480
https://www.imdb.com/list/ls549063538
https://www.imdb.com/list/ls549063433
https://www.imdb.com/list/ls549066049
https://www.imdb.com/list/ls549066141
https://www.imdb.com/list/ls549066297
https://paste.enginehub.org/QsJw-6Jgc
https://rentry.co/c9ghc67q
https://p.ip.fi/9PSA
https://pastebin.com/BiWxSa0v
https://wokwi.com/projects/412063833570024449
https://pastelink.net/x9k08pnt
https://pastenote.net/link/z7gxi
https://paiza.io/projects/QWD9LZJ2heMplPG2lRY26Q
https://paste.thezomg.com/232830/33670172/
https://binshare.net/FLwn3noqzvIHwRTwanGU
https://bitbin.it/BrYC4l7I/
https://notes.io/w4n25
https://paste.ee/p/ITNy2
https://privatebin.net/?e4c9d65640ab15d9#GGUdQZrtuWnPr5yBfzmC1GqXaKRD1hQcRA3X5qqnTGW1
https://tech.io/snippet/fBmnZm5
https://glot.io/snippets/h0yn48mxoq
https://paste.feed-the-beast.com/view/c86cdd7c
https://player.soundon.fm/p/Terrifier-3-tw
https://player.soundon.fm/p/joker-folie-a-deux-tw
https://player.soundon.fm/p/death-whisperer-2
https://player.soundon.fm/p/tee-yod-2-thai
https://sites.google.com/jimain.com/tee-yod-2-2024-thai-hd/home
https://sites.google.com/jimain.com/death-whisperer-2-thai-hd1080p/home
https://sites.google.com/jimain.com/tee-yod-2-2024-4k/home
https://sites.google.com/jimain.com/joker-folie-a-deux-tw/home
https://sites.google.com/jimain.com/joker-folie-deux-2024-4k-uhd/home
https://sites.google.com/jimain.com/bureau-749-2024-tw-1080p/home
https://sites.google.com/jimain.com/bureau-749-2024-4k-uhd/home
https://sites.google.com/jimain.com/the-volunteers-to-the-war-2-tw/home
https://sites.google.com/jimain.com/the-volunteers-to-the-war-2-zh/home
https://sites.google.com/jimain.com/cuevana3-la-sustancia-online/home
https://sites.google.com/jimain.com/pelisplus-la-sustancia-espanol/home
https://github.com/LaSustancia/Sustancia/discussions/1
https://github.com/LaSustancia/Sustancia/discussions/2
https://github.com/LaSustancia/Sustancia/discussions/3
https://github.com/LaSustancia/Sustancia/discussions/4
https://github.com/aforja/aforja/discussions/1
https://github.com/aforja/aforja/discussions/2
https://github.com/aforja/aforja/discussions/3
https://github.com/aforja/aforja/discussions/4
https://medium.com/@mmemk/assistir-coringa-delirio-a-dois-2024-filme-completo-dublado-e-legendado-em-portugues-7137c913fc4c
https://baskadia.com/post/8jlyf
https://coringa-delirio-a-dois.hashnode.dev/assistir-coringa-delirio-a-dois-2024-filme-completo-dublado-e-legendado-em-portugues
https://taplink.cc/coringadelirioadoisfilme
https://bento.me/sherina-laws
https://www.are.na/block/31513818
https://rom.curseforge.com/paste/30ccb753
https://mssg.me/g9mc0
https://dictanote.co/n/1088455/
https://start.me/w/YnabqY
https://bio.site/sherinaLaws
https://mez.ink/sherinalaws
https://heylink.me/sherinalaws/
https://bio.link/sherinalaws
https://about.me/sherinalaw
http://aldenfamilydentistry.com/UserProfile/tabid/57/userId/933727/Default.aspx
https://profile.hatena.ne.jp/sherinaLaws/
https://pinshape.com/users/5773565-sherinlaws#designs-tab-open
https://ilm.iou.edu.gm/members/sherinalaws/
https://findaspring.org/members/sherinalaws/
https://mymediads.com/s/?usp_success=2&post_id=51847&form_id=418
https://www.bitsdujour.com/profiles/akTrIs
https://healingxchange.ning.com/photo/albums/sherina-laws
https://www.bitsdujour.com/profiles/akTrIs
https://muckrack.com/sherina-laws/bio
https://tooter.in/Naminame/posts/113326342214863852
https://www.tadalive.com/forum/thread/57105/sherinalaws/
https://www.khedmeh.com/wall/blogs/post/72521
https://linkr.bio/sherinaLaws
https://the-union-a-masterclass.mybloghunch.com/sherinalaws?ref=bloghunch.com
https://xtremepape.rs/threads/sherina-laws.119819/
https://www.facebook.com/VOSTFRTerrifier3FilmStreamingVF/
https://www.facebook.com/VoirHD.Terrifier3.StreamingVF/
https://www.facebook.com/VOIR.Terrifier.3.Streaming.VF.2024/
https://community.qualtrics.com/survey-platform-54/film-voir-terrifier-3-streaming-vf-en-complet-entier-francais-30411
https://community.qualtrics.com/survey-platform-54/terrifier-3-en-streaming-vf-30421
https://community.qualtrics.com/survey-platform-54/films-voir-terrifier-3-streaming-vf-fr-complet-et-vostfr-30425
https://soundcloud.com/bukanselingkuh/terrifier-3-film-fr-2024-streaming-vf-gratuit-en-vostfr
https://soundcloud.com/bukanselingkuh/voir-film-terrifier-3-en-streamingvf-en-francais-vostfr-hd-4k
https://soundcloud.com/bukanselingkuh/films-voir-terrifier-3-streaming-vf-fr-complet-hd-1080p
https://soundcloud.com/bukanselingkuh/voir-film-terrifier-3-en-streamingvf-en-francais-2024-vostfr
https://glot.io/snippets/h0y1vn0cb6
https://b.cari.com.my/forum.php?mod=viewthread&tid=5376084&extra=
https://pantip.com/topic/43029960
https://soundcloud.com/goyang-gayung-718999107/cb01-terrifier-3-streaming-ita-in-altadefinizione-2024
https://soundcloud.com/goyang-gayung-718999107/cb01-terrifier-3-streaming-ita-2024-in-altadefinizione-4k
https://soundcloud.com/goyang-gayung-718999107/cb01-terrifier-3-streaming-ita-2024-in-altadefinizione-1080p
https://soundcloud.com/goyang-gayung-718999107/cb01-terrifier-3-film-intero-streaming-ita-2024-in-altadefinizione-1080p
https://soundcloud.com/goyang-gayung-718999107/cb01-terrifier-3-streaming-ita-in-altadefinizione-hd-4k
https://soundcloud.com/farsa-9564730/films-voir-venom-the-last-dance-streaming-vf-fr-complet-1
https://soundcloud.com/farsa-9564730/voir-venom-the-last-dance-streaming-vf-en-fr-gratuitement
https://soundcloud.com/farsa-9564730/films-voir-venom-the-last-dance-streaming-vf-fr-complet
https://soundcloud.com/farsa-9564730/voir-film-venom-the-last-dance-en-streamingvf-en-francais-vostfr
https://soundcloud.com/farsa-9564730/voir-venom-the-last-dance-en-streaming-vf-fr-2024
https://soundcloud.com/venom-the-last-dance-streaming-ita
https://soundcloud.com/venom-the-last-dance-streaming-ita/altadefinizioneguarda-venom-the-last-dance-streaming-ita
https://soundcloud.com/venom-the-last-dance-streaming-ita/film-venom-the-last-dance-streaming-ita-gratis-in-altadefinizione
https://soundcloud.com/venom-the-last-dance-streaming-ita/cb01-venom-the-last-dance-2024-film-streaming-ita-in-altadefinizione
https://soundcloud.com/venom-the-last-dance-streaming-ita/cb01-venom-the-last-dance-streaming-ita-in-altadefinizione-1080p
https://soundcloud.com/venom-el-ultimo-baile/cuevana-3ver-venom-el-ultimo-baileonline-latino-en-espanol-y-latino
https://soundcloud.com/venom-el-ultimo-baile/venom-el-ultimo-baile-2024-pelicula-completa-en-espanol
https://soundcloud.com/venom-el-ultimo-baile/cuevana3-ver-venom-el-ultimo-baile-2024-pelicula-completa-en-espanol-latino
https://soundcloud.com/venom-el-ultimo-baile/pelisplus-ver-venom-el-ultimo-baile-pelicula-completa-online-en-espanol
https://soundcloud.com/venom-el-ultimo-baile/cuevana-3-venom-el-ultimo-baile-2024-pelicula-completa
https://soundcloud.com/venom-el-ultimo-baile/pelisflix-ver-venom-el-ultimo-baile-pelicula-en-espanol
https://wokwi.com/projects/412022711856011265
https://pantip.com/topic/43030036
https://glot.io/snippets/h0y5c9g47w
https://b.cari.com.my/forum.php?mod=viewthread&tid=5376087&extra=
https://talk.plesk.com/threads/mnawimunggah.375960/
https://retropie.org.uk/forum/post-queue/topic-1729196775248
https://xtremepape.rs/threads/jangan-menangis.119817/
https://www.wowace.com/paste/ace5502f
https://forum.ripper.store/post-queue/topic-1729197763512
https://foro.ribbon.es/topic/26042/harusnaik2024
https://pastelink.net/j81vamv9
https://experience.arcgis.com/experience/d1025461a42c4e5c94772022371d7a62
https://form.jotform.com/242900519965059
https://thong-pragaaisaet-ep20.webflow.io/
https://experience.arcgis.com/experience/a9c4387ec005409aaf682a24e06e97da
https://www.imdb.com/list/ls544829285
https://www.imdb.com/list/ls544828781
https://www.imdb.com/list/ls544845087
https://www.imdb.com/list/ls544847041
https://m.imdb.com/list/ls544829285
https://m.imdb.com/list/ls544828781
https://m.imdb.com/list/ls544845087
https://m.imdb.com/list/ls544847041
https://lookerstudio.google.com/embed/s/v4iv2gd56-k
https://lookerstudio.google.com/embed/s/l-sLQDN1npE
https://lookerstudio.google.com/embed/s/nJcNKbWMcq0
https://lookerstudio.google.com/embed/s/uytzdBEzld4
https://lookerstudio.google.com/embed/s/mFU5z0L5_Xc
https://lookerstudio.google.com/embed/s/jb86d4QxIH4
https://lookerstudio.google.com/embed/s/hDRZ8JHyIsU
https://lookerstudio.google.com/embed/s/ktFR9T8o-Vo
https://lookerstudio.google.com/embed/s/lvq_REkBXog
https://paste.enginehub.org/C3CE4vru7
https://rentry.co/9m77h575
https://p.ip.fi/VYLw
https://pastebin.com/BpPE3HPC
https://wokwi.com/projects/411950601228895233
https://pastelink.net/6ntlspti
https://paiza.io/projects/u4da1g0Ahg2y_xPbPrAp3Q
https://pastenote.net/link/kyd2i
https://paste.thezomg.com/232465/17291255/
https://binshare.net/mPc787q8ltmimlcTkZhI
https://notes.io/w4kwE
https://paste.ee/p/PgdEb
https://privatebin.net/?5d1e4b0440541d9c#8rP2mdcmsoRgXjZ4QFhtzvmocxKT7AfHYQtL7tKSjd1x
https://tech.io/snippet/Y9YEVta
https://glot.io/snippets/h0x9fk10xc