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://consumer.huawei.com/au/community/details/topicId_43331/
https://consumer.huawei.com/au/community/details/topicId_43423/
https://consumer.huawei.com/au/community/details/topicId_43493/
https://consumer.huawei.com/au/community/details/topicId_43520/
https://m.imdb.com/list/ls543763107/
https://m.imdb.com/list/ls543762062/
https://m.imdb.com/list/ls543764663/
https://m.imdb.com/list/ls543769691/
https://portaly.cc/HouseoftheDragonse2ep6thai
https://authory.com/sarwqfetws/Ver-La-Casa-del-Dragon-Temporada-2-Capitulo-6-Online-Latino-y-Subtitulado-ae07fb91f8bfb4fca9ee8f61c1de1913c
https://bento.me/la-casa-del-dragon-temporada-2
https://bento.me/a-casa-do-dragao-temporada-2-episodio-6
https://www.scoop.it/topic/ver-hd-la-casa-del-dragon-temporada-2-capitulo-6-online-latino-y-subtitulado
https://www.scoop.it/topic/assistir-a-casa-do-dragao-temporada-2-episodio-6-2×06-dublado-gratis-hd-pt
https://acasadodragaotemporada2episodio6.framer.website/
https://forum.freeflarum.com/d/91296-vfrdcsa
https://www.tadalive.com/forum/thread/45216/nhjmk/
https://forum.freeflarum.com/d/91299-hnmjksa
https://cofradesdegranada.ideal.es/blog/opklmna
https://community.goldencorral.com/blog/fdescvgh
https://network.propertyweek.com/blog/lkmjnhsa
https://onlinegdb.com/qlKD3P0p_
https://herbalmeds-forum.biolife.com.my/d/103172-axcfrt
https://pastelink.net/zepy7wrj
https://pastelink.net/08ozao62
https://wandering.flarum.cloud/d/82499-cvfgtyhjk
https://snippet.host/emetge
https://forum.instube.com/d/108674-vbnjkkas
https://click4r.com/posts/g/17448698/kmnjyuhs
https://forum.woimortal.com/forum/change-log/41728-klmnyujs
https://app.shopivana.com/x/dujapsornep14
https://app.shopivana.com/store/suepsandanep1thai
https://houseofthedragons2ep6thai.helpjuice.com/
https://duj-apsorn-ep14.helpjuice.com/
https://cursedland.helpjuice.com/
https://lahnmah.helprace.com/s1-general/knowledgebase/all
https://myboo.helprace.com/s1-general/knowledgebase/all
https://uranus2324.helprace.com/s1-general/knowledgebase/all
https://battlefy.com/~~assistir-a-casa-do-drag%C3%A3o-2%C2%AA-temporada-2-epis%C3%B3dios-6-2×06-gratis-online-dublado-hdpt
https://biyo.page/p/houseofthedragon2ep6thai
https://github.com/RimSort/RimSort/issues/506
https://github.com/RimSort/RimSort/issues/507
https://github.com/RimSort/RimSort/issues/508
https://github.com/RimSort/RimSort/issues/509
https://github.com/RimSort/RimSort/issues/510
https://github.com/RimSort/RimSort/issues/511
https://www.imdb.com/list/ls543549289
https://www.imdb.com/list/ls543549461
https://www.imdb.com/list/ls543549487
https://www.imdb.com/list/ls543770915
https://www.imdb.com/list/ls543770969
https://www.imdb.com/list/ls543770949
https://github.com/acasadodrgo2x06
https://houseofthedragon2ep6.suggested.co/
https://biyo.page/p/houseofthedragon2ep6thai
https://app.shopivana.com/x/houseofthedragons2ep6
https://app.shopivana.com/x/suepsandanep1
https://app.shopivana.com/x/lahnmahthaidubbed
https://lahnmahthai.helpjuice.com/
https://myboo.helpjuice.com/
https://www.scoop.it/topic/hd-thai-2024-hd
https://www.scoop.it/topic/2024-hd-sub-thai
https://www.scoop.it/topic/deadpool-wolverine-2024-sub-thai-hd
https://www.artstation.com/deadpool-wolverine-thai-sub-2024-hd/profile
https://www.artstation.com/dwadpool-wolverine-2024-thai-hd-quality/profile
https://www.artstation.com/deadpool-wolverine-2024-sub-thailand-full-hd/profile
https://xnxxhdmovies.net
https://bento.me/deadpool-wolverine-2024-sub-thai-hd
https://heylink.me/natalie262/
https://mez.ink/deadpoolwolverine2024subthaihd
https://taplink.cc/deadpoolwolverine2024subthai_
https://linksome.me/deadpoolwolverine2024subthaihd
https://radar.cloudflare.com/scan/5a5d325f-7cbd-44f0-a1d3-15e8c2825063
https://hybrid-analysis.com/sample/51eb542e791dc9e1dce49913a3a3cb106c1fb8a42d31ecbca00aa8e366a97978
http://www.4mark.net/story/12403906/(%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87)-%E0%B9%80%E0%B8%94%E0%B8%94%E0%B8%9E%E0%B8%B9%E0%B8%A5-%E0%B8%A7%E0%B8%B9%E0%B8%A5%E0%B9%8C%E0%B8%9F%E0%B9%80%E0%B8%A7%E0%B8%AD%E0%B8%A3%E0%B8%B5%E0%B8%99-hd-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-%E2%80%93-%E0%B8%9E%E0%B8%B2%E0%B8%81%E0%B8%A2%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2-thai-2024-hd-scoop.it
http://www.4mark.net/story/12403907/https-www.scoop.it-topic-2024-hd-sub-thai
http://www.4mark.net/story/12403914/https-www.scoop.it-topic-deadpool-wolverine-2024-sub-thai-hd
http://www.4mark.net/story/12403916/https-www.artstation.com-deadpool-wolverine-thai-sub-2024-hd-profile
http://www.4mark.net/story/12403917/https-www.artstation.com-dwadpool-wolverine-2024-thai-hd-quality-profile
http://www.4mark.net/story/12403919/https-www.artstation.com-deadpool-wolverine-2024-sub-thailand-full-hd-profile
http://www.4mark.net/story/12403920/https-xnxxhdmovies.net
http://www.4mark.net/story/12403924/https-heylink.me-natalie262
http://www.4mark.net/story/12403927/https-mez.ink-deadpoolwolverine2024subthaihd
http://www.4mark.net/story/12403930/https-taplink.cc-deadpoolwolverine2024subthai_
http://www.4mark.net/story/12403932/https-linksome.me-deadpoolwolverine2024subthaihd
http://www.4mark.net/story/12403933/https-radar.cloudflare.com-scan-5a5d325f-7cbd-44f0-a1d3-15e8c2825063
http://www.4mark.net/story/12403934/https-hybrid-analysis.com-sample-51eb542e791dc9e1dce49913a3a3cb106c1fb8a42d31ecbca00aa8e366a97978
https://500px.com/photo/1097190805/google-index-movie-01-by-natalie-pedrosa
https://www.bitsdujour.com/profiles/VDAeYY
http://aldenfamilydentistry.com/UserProfile/tabid/57/userId/845628/Default.aspx
https://profile.hatena.ne.jp/pedrosanatalie73/profile
https://open.firstory.me/user/clysxm50z05u101yifkro21we
https://muckrack.com/natalie-pedrosa/bio
https://pastelink.net/5m9jb1nc
https://yamcode.com/google-index-movie-01
https://hackmd.io/Pc4Z4OWCTwyaKxdEDzPQQw/H1RZcMu_A https://runkit.com/pedrosanatalie73/google-index-movies-01 https://paiza.io/projects/RfIzLPERy3cIWNA3nXJioQ https://paste.kodi.tv/umodakipiq https://snippet.host/qehbxi https://paste.ee/p/Gh6IV https://jsitor.com/pYrslvbmc https://glot.io/snippets/gy6s7hqpxo https://p.ip.fi/Bnlr https://ideone.com/fTyHzk https://rentry.co/ydcvwbof https://ctxt.io/2/AACY2hx3Fg https://tech.io/snippet/WBIK6T8 https://bitbin.it/ePxrPnRB/ https://paste.intergen.online/view/9892acab https://paste4btc.com/YQojE3Hl https://www.onlinegdb.com/edit/J4Szfc-3A https://legacy.curseforge.com/rift/addons/google-index-movie-01 https://www.wowace.com/paste/f05c4ded https://dev.bukkit.org/paste/bc68b311 http://nopaste.ceske-hry.cz/408804 https://justpaste.it/e3ljx https://community.goldencorral.com/members/status/show?id=28870804%3AStatus%3A59737 https://community.thoracic.org/members/status/show?id=28870824%3AStatus%3A72898 https://cofradesdegranada.ideal.es/articles/google-index-movie-01 https://network.propertyweek.com/articles/google-index-movie-01 https://onetable.world/read-blog/61536 https://blogfreely.net/pedrosanatalie737/www-scoop-it-topic-hd-thai-2024-hd https://dash.minimore.com/b/kp5YD/1 https://vocus.cc/article/669aa92efd89780001da8557 https://writeupcafe.com/google-index-movie-01/ https://baskadia.com/post/8fxmq https://medium.com/pedrosanatalie737/google-index-movie-01-b277e93dbdb5
https://challonge.com/tai2zl4m
https://pantip.com/topic/42852597
https://www.furaffinity.net/journal/10911229/
https://namelessmc.com/forum/topic/8699-google-index-movie-01/#post-12743
https://namelessmc.com/profile/pedrosanatalie73/
https://www.bankier.pl/forum/temat_google-index-movie-01,67357451.html
https://www.forexagone.com/forum/questions-debutants/google-index-movie-01-128917
http://www.shadowville.com/board/general-discussions/google-index-movie-01#p607378
https://www.tadalive.com/forum/thread/45043/google-index-movie-01/
https://b.cari.com.my/forum.php?mod=viewthread&tid=5364914
https://wandering.flarum.cloud/d/82134-google-index-movie-01
https://herbalmeds-forum.biolife.com.my/d/102418-google-index-movie-01
https://click4r.com/posts/g/17438542/google-index-movie-01
https://www.lifesshortlivefree.com/community/2a-news-and-politics/google-index-movies-01/
https://forum.instube.com/d/108357-google-index-movie-01
https://juicedmuscle.com/forum/general/news-announcements/251310-google-index-movie-01
http://biznas.com/Biz-postsm337089_Google-Index-Movie-01.aspx#post337089
https://forum.theknightonline.com/threads/google-index-movie-01.473226/
https://lifeisfeudal.com/Discussions/question/google-index-movie-01
https://forum.freeflarum.com/d/90717-google-index-movie-01
https://forumketoan.com/threads/google-index-movie.31517/
https://cvt.vn/threads/google-index-movie-01.1099614/
https://www.nairaland.com/8159562/google-index-movie-01
http://training.monro.com/forum/posts/m141498-Google-Index-Movie-01#post141498
https://www.funaroom.com/group/fun-a-roomgurupu/discussion/e98de257-1c32-4712-976e-d86aec895693
https://www.funaroom.com/group/fun-a-roomgurupu/discussion/3c1a249b-4897-40bc-98a5-adcd1c6c7205