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/B-etlej-ic-B-etlej-ic-yts-torant-2024/
https://github.com/The-Wild-Robot-yts-torent-2024/
https://github.com/The-Substance-2024-fulmobie-hdhub/
https://github.com/Blink-Twice-2024-yts-torent/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622923157962753/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622923501895681/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622923359289344/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622926014283776/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622926083522561/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622929130618881/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622929009049601/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622931311624193/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622931559088129/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622931571671040/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622934230958081/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622934530785281/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622937552846848/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622937569525761/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622937603112960/
https://dev.bukkit.org/paste/143c66d7
https://dev.bukkit.org/paste/b299fb27
https://dev.bukkit.org/paste/428b3f02
https://dev.bukkit.org/paste/a799a1d0
https://dev.bukkit.org/paste/4414e775
https://dev.bukkit.org/paste/2dd53281
https://dev.bukkit.org/paste/945205ce
https://dev.bukkit.org/paste/4cb2f700
https://dev.bukkit.org/paste/a6f245f0
https://dev.bukkit.org/paste/88241073
https://dev.bukkit.org/paste/7dab35d6
https://dev.bukkit.org/paste/2476ef9b
https://dev.bukkit.org/paste/a3f39e95
https://wokwi.com/projects/376455861429986305
https://paste.centos.org/view/f0b73c82
https://web3devcommunity.com/topic/16393/frgrfhtghtghtghtghfefklujkfrgtrgerredwsedwswertyh
https://educat.xtec.cat/articles/fgfdsfghfdsfghjgfdghjkhgfdghjkhgfdghjklj
https://communicators.ncsu.edu/members/status/show?id=28933104%3AStatus%3A70887
https://paste.thezomg.com/226809/72755209/
https://www.pastery.net/kufwmm/
https://paiza.io/projects/PNsWrEX7CAYu16Ikbb0Aig
https://pantip.com/topic/42991805
https://www.bankier.pl/forum/temat_dfghjgfdgfd,68382301.html
https://gcta.freeforums.net/thread/111341/sdfghjkhgfdsfghjhgfdghjkhgfdghjkhgf
https://jsfiddle.net/3xmpn0u2/
https://github.com/B-etlej-ic-B-etlej-ic-yts-torant-2024/
https://github.com/The-Wild-Robot-yts-torent-2024/
https://github.com/The-Substance-2024-fulmobie-hdhub/
https://github.com/Blink-Twice-2024-yts-torent/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622923157962753/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622923501895681/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622923359289344/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622926014283776/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622926083522561/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622929130618881/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622929009049601/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622931311624193/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622931559088129/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622931571671040/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622934230958081/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622934530785281/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622937552846848/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622937569525761/
https://www.honor.com/sa-ar/club/topicdetail/topicid-3622937603112960/
https://dev.bukkit.org/paste/143c66d7
https://dev.bukkit.org/paste/b299fb27
https://dev.bukkit.org/paste/428b3f02
https://dev.bukkit.org/paste/a799a1d0
https://dev.bukkit.org/paste/4414e775
https://dev.bukkit.org/paste/2dd53281
https://dev.bukkit.org/paste/945205ce
https://dev.bukkit.org/paste/4cb2f700
https://dev.bukkit.org/paste/a6f245f0
https://dev.bukkit.org/paste/88241073
https://dev.bukkit.org/paste/7dab35d6
https://dev.bukkit.org/paste/2476ef9b
https://dev.bukkit.org/paste/a3f39e95
https://wokwi.com/projects/376455861429986305
https://paste.centos.org/view/f0b73c82
https://web3devcommunity.com/topic/16393/frgrfhtghtghtghtghfefklujkfrgtrgerredwsedwswertyh
https://educat.xtec.cat/articles/fgfdsfghfdsfghjgfdghjkhgfdghjkhgfdghjklj
https://communicators.ncsu.edu/members/status/show?id=28933104%3AStatus%3A70887
https://paste.thezomg.com/226809/72755209/
https://www.pastery.net/kufwmm/
https://paiza.io/projects/PNsWrEX7CAYu16Ikbb0Aig
https://pantip.com/topic/42991805
https://www.bankier.pl/forum/temat_dfghjgfdgfd,68382301.html
https://gcta.freeforums.net/thread/111341/sdfghjkhgfdsfghjhgfdghjkhgfdghjkhgf
https://jsfiddle.net/3xmpn0u2/
https://bento.me/thai-vina-before-7-days
https://bento.me/vina-before-7-days-thaisubed
https://bento.me/vina-before-7-days-subthai
https://bento.me/bureau-749-tw
https://bento.me/tw-sub-bureau-749
https://github.com/Lolokaow/prozen/discussions/2
https://github.com/Lolokaow/prozen/discussions/3
https://github.com/Lolokaow/prozen/discussions/4
https://bento.me/box-top-hd-2024
https://bento.me/high-forces-tw-2024
https://github.com/Kortyra/proty/discussions/1
https://github.com/Kortyra/proty/discussions/2
https://github.com/Kortyra/proty/discussions/3
https://bento.me/tw-the-volunteers
https://bento.me/the-volunteers-the-battle-of-life-and-death-twsub
https://www.imdb.com/list/ls542400295
https://www.imdb.com/list/ls542405691
https://www.imdb.com/list/ls542407794
https://www.imdb.com/list/ls542407184
https://bento.me/subthai-the-holy-man-comeback
https://bento.me/thai-hd-comeback
https://www.imdb.com/list/ls542401244
https://www.imdb.com/list/ls542401981
https://www.imdb.com/list/ls542401868
https://bento.me/thaisubed-transformers-one
https://bento.me/thai-transformers-one
https://www.imdb.com/list/ls542406064
https://bento.me/taipei-how-to-make-millions-before-grandma-dies
https://bento.me/subchinese-how-to-make-millions-before-grandma-dies
https://magic.ly/cinemascgvhd
https://bento.me/popzi-sensacinemas-cgv
https://taplink.cc/cngawarsetrak
https://xtremepape.rs/threads/konoawh.119483/
https://medium.com/@rarehan002/xem-phim-robot-hoang-d%C3%A3-2024-full-hd-vietsub-9aace092bfbe
https://www.planetminecraft.com/forums/pmc/discussion/kosnaowkk-689485/
https://jsitor.com/44_-fCKpSR
https://factsplat.com/users/7ef98ec6-e7e6-4ac0-af54-870790681bdb
https://open.firstory.me/story/cm1m8ozx203xc01vx61ou10sg
https://select-type.com/p/iron-family-ep1-2/
https://select-type.com/p/mueang-laplae-ep10/
https://select-type.com/p/mom-s-friend-s-son-ep14/
https://select-type.com/p/dna-lover-ep14/
https://select-type.com/p/love-sick-ep3/
https://select-type.com/p/pin-phak-ep9/
https://select-type.com/p/bad-guy-my-boss-ep3/
https://select-type.com/p/kla-thale-ep1/
https://select-type.com/p/live-in-love-ep5/
https://experience.arcgis.com/experience/66e09d0212cc4f19a1437c0e51f9eead/
https://experience.arcgis.com/experience/8684f89e06f74780ae744e86aa103c76/
https://experience.arcgis.com/experience/c6c5ceb582fe46299faaf6f8ddcf69fe/
https://experience.arcgis.com/experience/06c52bddba3e45afa7fa0e6c7e0f43fe/
https://experience.arcgis.com/experience/87b3b1bae158410b845e2462d788c38f/
https://experience.arcgis.com/experience/ad6d4b278a6c48b0b66289846b055b10/
https://experience.arcgis.com/experience/b7ee88816fbd49369e834318660de6b8/
https://experience.arcgis.com/experience/9064f87c7ddb418688e6d1382039f009/
https://experience.arcgis.com/experience/8e56897ec7e54faab0aed99d8f4fef58/
https://experience.arcgis.com/experience/ae971f99f25645e79bdf9ebdd0dc84dc/
https://www.bitsdujour.com/profiles/AOosYi
https://hackmd.io/@acedQSPZRqaTXC4VI3Fn1A/Bkr4E-HC0
https://rentry.co/zbr8gp34
https://www.are.na/adekabirth-baledo/sfdyewaryery
https://paste.intergen.online/view/1d07becc
https://pastelink.net/i758ie5r
https://telegra.ph/dgagraegrea-09-28
https://www.forexagone.com/forum/questions-debutants/szdgaeryewyr-166144#264785
https://binshare.net/U28A0y1De6HUC4DNcJso
https://yamcode.com/ftrtrett-4