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://smrphumikhunchiph.vids.io/
https://smrphumikhunchiph.vids.io/videos/1191d3b31f16e9ce98/duhnangxxnlin-ch-ph-1-smrphumikhunchiph-2024-du-hnang-operation-undead-sabthiy-phakythiy-temreuxng
https://vafyxh.vids.io/
https://vafyxh.vids.io/th-en-du-hnang-mhascrryxarmnxlweng-2-temreuxng-2024-sabthiy-phakythiy
https://kinderflix.hippovideo.io/page/operationundeadthaidubbed
https://thecursedland.cratejoy.com/
https://daensap.site.scene.io/
https://house-of-the-dragon-2-ep8-uhd.site.scene.io/
https://hotd-2-ep-8-thaisub.framer.website/
https://inventive-influence-821454.framer.app/
https://factsplat.com/users/18256fa3-7137-4fdc-807f-81b8a6aa655f
https://factsplat.com/users/77383eb9-57df-45e3-8563-46ed901dcfe0
https://deadpool3thaisub.framer.website/
https://hotd2-ep-8-thaisub-thaidub.framer.website/
https://houseofthedragon2-thaisub-thaidub.framer.website/
https://houseofthedragon-2-thaihd.framer.website/
https://haunted-universities-3-thai-movie.framer.website/
https://github.com/samanda2/Dead-Talents-Society-tw
https://github.com/mortime5/Dead-Talents-Society-2024-hk
https://bento.me/dead-talents-society-zh-2024
https://bento.me/dead-talentssociety-hk
https://github.com/naewsred/I-Am-the-Secret-in-Your-Heart-2024
https://github.com/redhdhk/I-Am-the-Secret-in-Your-Heart-tw-hd
https://bento.me/i-am-the-secret-in-your-heart-taipei
https://bento.me/i-am-the-secret-in-your-heart-2024-hk
https://github.com/streamredd/online-stream-successor-2024
https://github.com/mvtomee/succeessor-online-zh-hk
https://github.com/rafasyaaa/online-hd-successor-full
https://bento.me/onlinestream-successor
https://bento.me/mov-successor-tw
https://github.com/streambalado/streamred-deadpol-3-tw
https://github.com/mondayandsundy/zh-online-deadpool-3
https://github.com/mortimesunday/deadpool-3-wolverine-tw
https://bento.me/deadpool3-redstream
https://bento.me/deadpooll3-online-hk
https://github.com/sumdarmor/conan-movie
https://github.com/ashlonbradleyw/online-conan-2024
https://bento.me/conan-27-ngoi-sao-5-canh-1-trieu-o—-xem-full-hd-vietsub
https://bento.me/phim-conan-27-ngoi-sao-5-canh-1-trieu-o—-xem-online-full-hd-vietsub
https://bento.me/pee-nak-stream-thai
https://medium.com/@lebihindah102/carlos-sainz-wins-australian-grand-prix-as-max-verstappen-retires-from-race-2886c06b5ce4
https://cvt.vn/threads/carlos-sainz-wins-australian-grand-prix.1108775/
https://open.firstory.me/story/clzmmri6z002801s82l9z2l3n
http://aldenfamilydentistry.com/UserProfile/tabid/57/userId/867652/Default.aspx
https://magic.ly/raisongapusi
https://www.tadalive.com/forum/thread/49566/awfawfawgwagwagwag/
https://about.me/tresnomomok
https://chobaolam.vn/threads/carlos-sainz-wins-australian-grand-prix.548863/
https://taplink.cc/episdoenagi
https://www.quickpostads.com/for-sale/animals/ftsgesgsg_i316256
https://dangtinvantai.com/threads/awgagwwagftkfjft.45680/
https://heylink.me/lebih9/
https://quickregister.us/classifieds/vehicles/car-parts/moawdjawd_i841783
https://online.bccas.org/members/bebim91786/
http://www.fellnasen-service.de/index.php?thread/178912-drjjrdjrdjrdjrd/
https://www.tadalive.com/forum/thread/49566/awfawfawgwagwagwag/
https://mez.ink/lebihindah102
https://factsplat.com/users/24d3cc1b-6f6c-4858-b9de-173995f559e9
https://linktr.ee/dragonmen21
https://marketadclassifieds.com/vehicles/cars/kawjhfkjawhfa_i24321
https://app.roll20.net/users/14118528/bebim91786-b
https://linkr.bio/storemen
https://www.drumstation.mx/group/grupo-drumstation/discussion/cb0cc096-a0e8-4cb1-8bf6-cb02697d9e64
https://www.bitsdujour.com/profiles/W4DUrM
https://www.bloguemac.com/group/pacientes-embarazadas/discussion/9c93f7f5-0c8b-4909-9dcb-7f5b0722e58c
https://www.harmonydjacademy.net/group/grupo-harmony-dj-academy/discussion/de6d20e5-073c-4aa3-b898-2f40432a2527
https://profile.hatena.ne.jp/bebim91786/
https://www.nvre.org/group/mysite-200-group/discussion/95580346-3cda-4588-8dea-fed2dca6cb9c
https://pastelink.net/1av3xppk
https://baskadia.com/post/8iv75
https://muckrack.com/bebim91786-bebim91786/bio
https://paste.myconan.net/500987
https://playit4ward-sanantonio.ning.com/photo/albums/eshhesehes
https://yamcode.com/untitled-99188
https://www.onfeetnation.com/photo/albums/eshesheshshe
https://etextpad.com/vyqzjzzsf6
https://homment.com/lFTq7T2jBr2oIxGIi45Z
https://tooter.in/bebim91786/posts/112932158794137878
https://rentry.co/gfxc9fz2
https://studynotes.ie/posts/bLIrpz-carlos-sainz-wins-australian-grand-prix-as-max-verstappen-retires-from-race
https://letterboxd.com/amandaalisia3/list/xem-phim-blue-lock-the-movie-episode-nagi/
https://notes.io/wbVm7
https://taylorhicks.ning.com/photo/albums/eshhesheshes
https://www.gameworld.gr/community/blogs/composer?tmpl=component&uid=5221.10249
https://rextester.com/IQYIHO60578
https://lifeisfeudal.com/Discussions/question/mooadaokwdaodw
https://writeupcafe.com/carlos-sainz-wins-australian-grand-prix-as-max-verstappen-retires-from-race/
https://forum.woimortal.com/forum/change-log/47063-mfwaowaofawfokawfok
https://paste.laravel.io/6f03db4f-9cc9-401e-a8a7-c40738e3c4cb
https://pastecode.io/s/qi6jjvcx
https://amandaa.mybloghunch.com/carlos-sainz-wins-australian-grand-prix-as-max-verstappen-retires-from-race?ref=bloghunch.com
https://gitlab.bsc.es/alya/lib/metis/-/issues/171
https://start.me/w/grPOkp
https://www.patreon.com/posts/109778468
https://www.forexagone.com/forum/questions-debutants/kjawgjawgjawg-134049#232126
https://click4r.com/posts/g/17599600/wafwfwffwaa
https://www.hebergementweb.org/threads/mofwkowfowk3fow3fok.1601340/
https://p.ip.fi/McOb
https://healingxchange.ning.com/photo/albums/esheshesheshes
https://saphalaafrica.co.za/wp/question/fwawaffwafwa-2/
https://paste.thezomg.com/214917/07053172/
https://community.goldencorral.com/members/status/show?id=28884144%3AStatus%3A218162
https://paste.enginehub.org/4rdBMa6j5
https://writeupcafe.com/carlos-sainz-wins-australian-grand-prix-as-max-verstappen-retires-from-race-2/
https://forum.realdigital.org/d/44856-wafawfwafwfwaf
http://www.wmhelp.cz/html/modules.php?name=Forums&file=viewtopic&p=85931#85931
https://amandaalisia3.diary.ru/p222089265_hdrdhddddddddddd.htm
https://wokwi.com/projects/405744528716186625
https://privatebin.net/?825d4401d94e0a3e#7hXU9Lup6jgK742m6p7QWBa9m5vZzxTxGUFpok7wNdcb
https://glot.io/snippets/gytqcnd9sz
https://forum.phuongnamedu.vn/threads/awgwagwagawgawgawg.718/
https://www.scoop.it/topic/wafawfwa
https://www.yeuthucung.com/threads/carlos-sainz-wins-australian-grand-prix.481751/
https://gitlab.burlo.trieste.it/-/snippets/1193
https://plaza.rakuten.co.jp/samaracinsta/diary/202408090000/
https://diendannhansu.com/threads/carlos-sainz-wins-australian-grand-prix-as-max-verstappen-retires-from-race.508323/
https://www.khedmeh.com/wall/forum/topic/81796
https://smmwebforum.com/threads/carlos-sainz-wins-australian-grand-prix.15713/
https://claraaamarry.copiny.com/question/details/id/868110
https://foro.ribbon.es/topic/13489/mkksjdjawda
https://forumketoan.com/threads/carlos-sainz-wins-australian-grand-prix-as-max-verstappen-retires-from-race.33994/
https://www.lamchame.com/forum/threads/carlos-sainz-wins-australian-grand-prix.4691097/
https://onlinegdb.com/6ouIRywIr
https://forum.instube.com/d/117700-carlos-sainz-wins-australian-grand-prix-as-max-verstappen-retires-from-race
https://dictanote.co/n/1049383/
https://www.lifesshortlivefree.com/community/2a-news-and-politics/carlos-sainz-wins-australian-grand-prix-as-max-verstappen-retires-from-race/
https://herbalmeds-forum.biolife.com.my/d/115375-carlos-sainz-wins-australian-wfawfprix-as-max-verstappen-retires-from-race
https://cofradesdegranada.ideal.es/members/status/show?id=28886524%3AStatus%3A196872
https://telegra.ph/awfwaf-08-09
https://vietnamtrade-forum.com/threads/carlos-sainz-wins-australian-grand-prix.15812/
https://forum.freeflarum.com/d/106310-carlos-sainz-wins-australian-grand-prix-as-max-verstappen-retires-from-race
https://amandamanawa.hashnode.dev/carlos-sainz-wins-australian-grand-prix-as-max-verstappen-retires-from-race
https://tempel.in/view/BUDkZ
https://network.propertyweek.com/members/status/show?id=28884164%3AStatus%3A40395
https://www.are.na/block/29904720
https://kbss.felk.cvut.cz/redmine/issues/9711
https://wandering.flarum.cloud/d/91511-carlos-sainz-wins-australian-grand-prix-as-max-verstappen-retires-from-race
https://xtremepape.rs/threads/carlos-sainz-wins-australian-grand-prix-as-max-verstappen-retires-from-race.118393/
https://tech.io/snippet/krBErx9
https://matters.town/a/66ekk20ggivg
https://www.planetminecraft.com/forums/pmc/discussion/awfwafafw-687827/
https://clublivetracker.com/community/what_is_club_live/carlos-sainz-wins-australian-grand-prix-as-max-verstappen-retires-from-race/
https://community.thoracic.org/members/status/show?id=28884124%3AStatus%3A150364
https://www.fimfiction.net/blog/1046888/xem-phim-blue-lock-the-movie-episode-nagi-2024-full-hd-vietsub
https://sthd.tawk.help/article/ep7
https://sthd.tawk.help/article/ep8
https://sthd.tawk.help/article/ep9
https://sthd.tawk.help/article/ep1
https://sthd.tawk.help/article/ep2
https://stdr.tawk.help/article/ep11
https://stdr.tawk.help/article/ep12
https://stdr.tawk.help/article/ep9
https://stdr.tawk.help/article/ep17
https://stdr.tawk.help/article/ep18
https://chanupatham.ac.th/question/ดูหนังฟรี-ผาดำคำไอ่-2024-เต็/
https://chanupatham.ac.th/question/ดูหนัง-อนงค์-2024-อนงค์เต็ม/
https://chanupatham.ac.th/question/ดูหนัง-หลานม่า-lahn-mah-2024-เต็มเร/
https://chanupatham.ac.th/question/ดูหนัง-พี่นาค-4-2024-pee-nak-เต็มเรื่/
https://chanupatham.ac.th/question/เทอม-3-2024-ดูหนัง-เทอม-3-เต็มเร/
https://chanupatham.ac.th/question/ดูออนไลน์ฟรี-deadpool-wolverine-2024-ดูหนัง/
https://chanupatham.ac.th/question/ดู-หนัง-ช-พ-๑-สมรภูมิคืนชี/
https://chanupatham.ac.th/question/ดูหนัง-หนีให้พ้นนรก-2024-หน/
https://chanupatham.ac.th/question/ดูออนไลน์ฟรี-แดนสาป-2024-ดูห/
https://olderfund.dop.go.th/question/ดูหนังใหม่-ผาดำคำไอ่-2024-ดู/
https://www.sa-ard.go.th/question/เรื่องเต็ม-ผาดำคำไอ่-หน
https://www.ths.ac.th/question/ดู-หนัง-ผาดำคำไอ่-2024-เต็มเร/
https://mkarea1.go.th/คำถาม/ดูหนังใหม่-ผาดำคำไอ่-2024-ดู/
https://kngs.ac.th/question/ดู-hd▷ผาดำคำไอ่-เต็มเรื่อ/
https://khuanjong.ac.th/?dwqa-question=ดู-หนัง-ผาดำคำไอ่-2024-เต็มเร