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://play.unity.com/en/games/4d717860-02f7-4ab8-8909-6e7b84a3878d/hd-tee-yod-2-2-2024-uhd-1080p
https://play.unity.com/en/games/97d1c1ce-a25c-4f9e-b4ff-bddf4b99e933/hd-the-paradise-of-thorns-2024-uhd-1080p
https://play.unity.com/en/games/68a0bec6-0ed5-4b59-971b-942080d8f9f0/hd-alien-romulus-2024-uhd-1080p
https://play.unity.com/en/games/7f6d830f-5d79-4480-9ab8-ee9d3088694e/hd-deadpool-wolverine-2024-uhd-1080p
https://play.unity.com/en/games/37874f54-6e0b-4275-8ceb-c8ff4ba7f415/hd-lahn-mah-2024-uhd-1080p
https://play.unity.com/en/games/0266655b-d57f-40b2-b022-2c1f07f8925e/hd-mana-man-2024-uhd-1080p
https://play.unity.com/en/games/a26e0e65-e316-4188-af89-8c07c877e515/hd-venom-the-last-dance-2024-uhd-1080p
https://play.unity.com/id/games/d2cc230d-05ee-4e19-9e59-9e7973dfc394/hd-the-cursed-land-2024-uhd-1080p
https://play.unity.com/en/games/6b1159ef-d496-4e6e-b22b-8ef74b4f0937/hd-my-boo-2024-uhd-1080p
https://paste.enginehub.org/2F1ucGrPn
https://rentry.co/mf6ebixt
https://p.ip.fi/y85D
https://pastebin.com/v3vdG266
https://wokwi.com/projects/411151612492021761
https://pastelink.net/n8wbj05v
https://paiza.io/projects/H_BqL2FEFv0r8f9sCl4gTQ
https://pastenote.net/link/dbx7r
https://paste.myst.rs/x6ox071i
https://paste.thezomg.com/229352/36378617/
https://binshare.net/EdXVrz4EQegobxBP560s
https://notes.io/w33LH
https://paste.ee/p/x65Jn
https://privatebin.net/?be0b7ef963d8c017#7VifUh9bdu16gDiAgHmFedkVAemNyShh7xDw5P4GmJAe
https://glot.io/snippets/h0njggt9y9
https://tinhte.vn/profile/full-1080p-xem-phim-cam-2024-vietsub.3051399
https://tinhte.vn/profile/cam-full-hd-vietsub-tuyen-mien-phi-online.3051397
https://tinhte.vn/profile/motchill-cam-2024-vietsub-full-phimmoi.3051398
https://tinhte.vn/profile/xem-phim-cam-2024-full-hd-vietsub-mien-phi.3051403
https://tinhte.vn/profile/lat-mat-7-mot-dieu-uoc-full-hd-vietsub-online.3051405
https://hoo.be/xem-phim-moi-cam-online-full-hd-4k-vietsub
https://hoo.be/xem-phimcam-2024-1080-full-vietsub
https://hoo.be/xem-phim-cam-2024-full-hd-vietsub-tuyen-mien-phi
https://hoo.be/xem-phim-lat-mat-7-mot-ieu-uoc-2024-vietsub
https://hoo.be/xem-phim-lat-mat-7-mot-ieu-uoc-2024-vietsubfull-hd
https://hoo.be/full-1080p-xem-phim-ma-da-2024-vietsub-thuyet-minh
https://hoo.be/xem-phim-ma-da-2024-vietsub-full-hd
https://hoo.be/xem-phim-joker-ien-co-oi-tap-full-hd-vietsub
https://factsplat.com/users/34727cf5-b3fe-49e2-a2dd-1d21ae76037f
https://bento.me/ma-da-2024-vietsub-full-hd-thuyet-minh-phimmoi
https://www.khedmeh.com/wall/blogs/post/71053
https://forum.instube.com/d/151699-ma-da-s-quy-n-r-ch-t-ng-i
https://herbalmeds-forum.biolife.com.my/d/183716-ma-da-su-quyen-ru-chet-nguoi
https://juicedmuscle.com/forum/general/general-chat/259685-sdfgsdgsdg
http://ofbiz.116.s1.nabble.com/Ma-Da-Su-Quyen-Ru-Chet-Nguoi-tc4796660.html
http://www.fellnasen-service.de/index.php?thread/266130-ma-da-su-quyen-ru-chet-nguoi/
https://www.lifesshortlivefree.com/community/vetted-member-instructions/ma-da-su-quyen-ru-chet-nguoi/
https://chodilinh.com/threads/ma-da-su-quyen-ru-chet-nguoi.441416/
https://diendannhansu.com/threads/ma-da-su-quyen-ru-chet-nguoi.627936/
https://forum.theknightonline.com/threads/ma-da-su-quyen-ru-chet-nguoi.491106/
https://forumketoan.com/threads/ma-da-su-quyen-ru-chet-nguoi.42934/
http://www.wmhelp.cz/html/modules.php?name=Forums&file=viewtopic&p=90179#90179
https://web3devcommunity.com/topic/20969/ma-da-su-quyen-ru-chet-nguoi
https://forum.thecodingcolosseum.com/topic/13262/sdgsdgsdgg
https://www.lamchame.com/forum/threads/trytyrtyrt.4769071/
https://vivianregina.gumroad.com/l/pekxl
https://forum.daoyidh.com/topic/3374/ma-da-su-quyen-ru-chet-nguoi
https://ultrafighteronline.com/topic/9962/ma-da-su-quyen-ru-chet-nguoi
https://reg.eventnook.com/event/2ce5151287af4d1f8fdb62fa9e552b00
https://reg.eventnook.com/event/2ce5151287af4d1f8fdb62fa9e552b00/teeyod2
https://reg.eventnook.com/event/46dde63c8a9c4f85b934fa9b675efbb2
https://reg.eventnook.com/event/cc5f1f9c8c6549cca6860f8b90d99f25
https://reg.eventnook.com/event/802912750cf34b87b2ed23e0ef850085
https://reg.eventnook.com/event/c64ad8ed036f4bce9daaa406706d762d
https://reg.eventnook.com/event/fba845eed678473f995c7693a224830e
https://bento.me/versionhk-a-tapestry-of-a-legendary-land
https://bento.me/twsubed-a-tapestry-of-a-legendary-land
https://tinhte.vn/profile/2024uhd-1080p.3051206/
https://tinhte.vn/profile/hd-2024-1080p.3051207/
https://bento.me/versiontww-panda-plan
https://bento.me/twsub-panda-plan
https://tinhte.vn/profile/2024uhd-1080p.3051209/
https://tinhte.vn/profile/1080p-hd-20244k.3051210/
https://bento.me/hellboy-the-crooked-man-twversion
https://bento.me/subtw-hellboy-the-crooked-man
https://tinhte.vn/profile/1080p-hd-20244k.3051214/
https://tinhte.vn/profile/hd-2024-1080p.3051216/
https://www.honor.com/globalgm/club/topicdetail/topicid-3624435726811137/
https://www.honor.com/globalgm/club/topicdetail/topicid-3624436165214208/
https://bento.me/stuntman-subtw
https://bento.me/veriosntw-stuntman
https://tinhte.vn/profile/2024uhd-1080p.3051217/
https://bento.me/pelisplus-ver-la-sustancia
https://bento.me/pelisplus-la-sustancia-pelicula-completa
https://bento.me/cuevana-3ver-la-sustancia-2024-pelicula
https://www.honor.com/globalgm/club/topicdetail/topicid-3624438927163393/
https://www.honor.com/globalgm/club/topicdetail/topicid-3624439160012800/
https://bento.me/film-joker-folie-a-deux
https://bento.me/joker-folie-a-deux-2024-sub-ita
https://www.honor.com/globalgm/club/topicdetail/topicid-3624440615436288/
https://www.honor.com/globalgm/club/topicdetail/topicid-3624440799854592/
https://www.honor.com/globalgm/club/topicdetail/topicid-3624442026819584/
https://www.honor.com/globalgm/club/topicdetail/topicid-3624442169425920/
https://www.honor.com/globalgm/club/topicdetail/topicid-3624442293157888/
https://www.honor.com/globalgm/club/topicdetail/topicid-3624443310276608/
https://medium.com/@01gadisaa/robot-hoang-d%C3%A3-2024-full-hd-vietsub-c%C3%B3-ti%E1%BA%BFng-vi%E1%BB%87t-phim-hd-thuy%E1%BA%BFt-minh-11e562ea8591
https://bento.me/movsesnsacinemas-cgvv
https://scribehow.com/page/FULL_1080p_Xem_Phim_CAM_2024_VietsubThuyet_Minh_YLGzRr0GSb6SQ8zAlpDxQA
https://scribehow.com/page/XemPhim_CAM_2024_Full_HD_Vietsub_Mien_Phi_The_Sisters__iy5jOFXvQB2WZMrEudsARg
https://scribehow.com/page/Cam_2024_Full_HD_Vietsub__F2u0iQh0TsmLvep5sUpeeQ
https://scribehow.com/page/Assistir_Filme_A_Forja_O_Poder_da_Transformacao_2024_Completo_Online_Dublado_E_Legendado_Gratis_2kCXvsmARLS_MoU9cMMwlw
https://scribehow.com/page/Assistir_A_Forja_O_Poder_da_Transformacao_2024_Completo_Dublado__aQYyUsIeSVKswyXx1QYNqQ
https://scribehow.com/page/Assistir_Filme_A_Forja_O_Poder_da_Transformacao_2024_Filme_Completo_Em_Portugues_Dublado_Gratis_6u2QMnD5TgOk98EIv_E4UA
https://www.honor.com/globalgm/club/topicdetail/topicid-3624327411105792
https://www.honor.com/globalgm/club/topicdetail/topicid-3624328319238145
https://www.honor.com/globalgm/club/topicdetail/topicid-3624321472036864
https://www.honor.com/globalgm/club/topicdetail/topicid-3624328868528129
https://www.honor.com/globalgm/club/topicdetail/topicid-3624338291130369
https://www.honor.com/globalgm/club/topicdetail/topicid-3624338853068800
https://www.honor.com/globalgm/club/topicdetail/topicid-3624339484311553
https://www.honor.com/globalgm/club/topicdetail/topicid-3624340998553600
https://www.honor.com/globalgm/club/topicdetail/topicid-3624342221094912
https://www.honor.com/globalgm/club/topicdetail/topicid-3624342936223745
https://groups.google.com/g/robot-salvaje-2024-pelcula-completa-en-espaol-latino/c/LX1hnBv0xew/m/M_-QTHhxCAAJ
https://colab.research.google.com/drive/1tdkBlrN7SwCKfmxSlkRrRLfOoRjLIx2n?usp=sharing
https://bento.me/ver-robot-salvaje-2024-pelicula-completa-en-espanol-latino
https://ver-robot-salvaje-2024-pelicula-completa-en-espanol-latino.hashnode.dev/cuevana-3ver-robot-salvaje-2024-pelicula-completa-espanol-latino
https://factsplat.com/users/e38886d8-1c6c-436c-99ff-687b9f039448
https://open.spotify.com/episode/46vNBIAlbpR5uxFI3sPqVS
https://medium.com/@karllone/cuevana-3-ver-robot-salvaje-2024-pel%C3%ADcula-completa-espa%C3%B1ol-lat%C3%ADno-3fea76f665dc
https://open.firstory.me/story/cm1xoerv40bwd01u0980gb7d9
https://forum.daoyidh.com/topic/3289/fdfdsgs
https://ultrafighteronline.com/topic/9839/asfagghg