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/dgret/my-boo-storyy
https://github.com/dsfewtgewte/my-bo-story-movies
https://github.com/hyikaku/madertsa-haikyu
https://github.com/hanahafia/inside-out-2-megan
https://github.com/github/training-utils/issues/28
https://github.com/github/codemirror-contrib/issues/13
https://github.com/github/codemirror-contrib/issues/14
https://m.imdb.com/list/ls541373519/
https://m.imdb.com/list/ls541373804/
https://m.imdb.com/list/ls541376486/
https://m.imdb.com/list/ls541168282/
https://m.imdb.com/list/ls541120641/
https://www.artstation.com/houseofthedragonep3/profile
https://www.artstation.com/houseofthedragonep4/profile
https://raindrop.io/desyantya495/house-of-the-dragon-2-ep-3-3-45537357
https://raindrop.io/desyantya495/house-of-the-dragon-2-ep-3-3-45537339
https://herbalmeds-forum.biolife.com.my/d/87344-cvfbnj
https://pastelink.net/ebfzxekb
https://www.bankier.pl/forum/temat_mariejenkms0219-9-3-gmail-com,67061443.html
https://www.bankier.pl/forum/temat_mariejenkms0219-9-3-gmail-com,67061449.html
https://wandering.flarum.cloud/d/76053-vbgfderty
https://snippet.host/txsonb
https://tempaste.com/je3QXHk2qf1
https://forum.instube.com/d/102294-vgfrtyh
https://click4r.com/posts/g/17271817/refcvgh
https://forum.woimortal.com/forum/change-log/29529-vbfgtr
https://github.com/github/csharp-test-adapter/issues/16
https://github.com/Ters-Flix/Bad-Boys-Ride-or-Die-Thai-Dubbed
https://github.com/El-Major/My-Boo-2024-Thai-Dubbed
https://github.com/Top-Major/Furiosa-A-Mad-Max-Saga-Full-Thai-Dubbed-2024
https://github.com/Hor-Taew-Tak/Hor-Taew-Tak-The-Finale-Full-Thai-Dubbed
https://badboysrideordiehdthai.olvy.co/
https://myboothaidubbed.olvy.co/
https://kingdomoftheplanetoftheapesthaisub.olvy.co/
https://lahnmah.olvy.co/
https://consumer.huawei.com/en/community/details/STREAM-Bad-Boys-4-Ride-or-Die-2024-Ganzer-Film-Deutsch-Kostenlos/topicId_214671/
https://consumer.huawei.com/en/community/details/%C2%BB-CB01-Challengers-Streaming-ITA-2024-in-Altadefinizione-Gratuitamente/topicId_214679/
https://consumer.huawei.com/en/community/details/%C2%BB-VOIR-Films-Challengers-en-Streaming-VF-en-Fran%C3%A7ais-VOSTFR-Challengers/topicId_214695/
https://consumer.huawei.com/en/community/details/Bad-Boys-4-2024-Filmul-Vezi-Online-SUBTITRAT-in-Rom%C3%A2n%C4%83/topicId_214740/
https://consumer.huawei.com/en/community/details/B%C4%83ie%C8%9Bi-r%C4%83i-Pe-via%C8%9B%C4%83-%C5%9Fi-pe-moarte-2024-Filmul-Online-Subtitrat-Romana-1080p/topicId_214722/
https://consumer.huawei.com/en/community/details/%C2%BB-VOIR-Films-Bad-Boys-4-en-Streaming-VF-en-Fran%C3%A7ais-VOSTFR-Bad-Boys-Ride-or-Die/topicId_214753/
https://consumer.huawei.com/en/community/details/STREAM-Haikyu-Das-Play-off-der-M%C3%BCllhalde-2024-Ganzer-Film-Deutsch-Kostenlos/topicId_214774/
https://consumer.huawei.com/en/community/details/BAD-BOYS-Na-%C5%BEivot-a-na-smr%C5%A5-CEL%C3%9D-FILM-ONLINE-ZDARMA-2024-CZ-DABING/topicId_214830/
https://consumer.huawei.com/en/community/details/VIDER-Haikyu-The-Dumpster-Battle-Ca%C5%82y-film-Polsku-za-Darmo-po-CDA/topicId_214857/
https://consumer.huawei.com/en/community/details/STREAM-A-Quiet-Place-Tag-Eins-2024-Ganzer-Film-Deutsch-Kostenlos/topicId_214884/
https://consumer.huawei.com/en/community/details/%C2%BB-CB01-A-Quiet-Place-Giorno-1-Streaming-ITA-2024-in-Altadefinizione-Gratuitamente/topicId_214888/
https://consumer.huawei.com/en/community/details/FILMs-VOIR-Sans-un-bruit-Jour-1-Streaming-VF-FR-Complet-en-Francais/topicId_214890/
https://consumer.huawei.com/en/community/details/VIDER-Ciche-miejsce-Dzie%C5%84-pierwszy-Ca%C5%82y-film-Polsku-za-Darmo-po-CDA/topicId_214935/
https://consumer.huawei.com/en/community/details/%C2%BB-VOIR-Films-Ghost-Rite-Here-Rite-Now-en-Streaming-VF-en-Fran%C3%A7ais-VOSTFR-Ghost-Rite-Here/topicId_214958/
https://consumer.huawei.com/en/community/details/%C2%BB-CB01-Rite-Here-Rite-Now-Streaming-ITA-2024-in-Altadefinizione-Gratuitamente/topicId_214964/
https://consumer.huawei.com/en/community/details/%C2%BB-CB01-Deadpool-Wolverine-Streaming-ITA-2024-in-Altadefinizione-Gratuitamente/topicId_215026/
https://consumer.huawei.com/en/community/details/%C2%BB-VOIR-Films-Deadpool-Wolverine-en-Streaming-VF-en-Fran%C3%A7ais-VOSTFR-Deadpool-Wolverine/topicId_215049/
https://consumer.huawei.com/en/community/details/STREAM-Deadpool-Wolverine-2024-Ganzer-Film-Deutsch-Kostenlos/topicId_215089/
https://consumer.huawei.com/en/community/details/VOIR-Le-comte-de-Monte-Crist-2024-FILMS-Streaming-VF-FR-Complet-en-Fran%C3%A7ais-VOSTFR-Gratuit/topicId_215295/
https://consumer.huawei.com/en/community/details/%CE%94%CE%B5%CE%AF%CF%84%CE%B5-%CE%A4%CE%B1-%CE%BC%CF%85%CE%B1%CE%BB%CE%AC-%CF%80%CE%BF%CF%85-%CE%BA%CE%BF%CF%85%CE%B2%CE%B1%CE%BB%CE%AC%CF%82-2-2024-%CE%9F%CE%BB%CF%8C%CE%BA%CE%BB%CE%B7%CF%81%CE%B7-%CF%84%CE%B7%CE%BD-%CF%84%CE%B1%CE%B9%CE%BD%CE%AF%CE%B1-%CE%95/topicId_215350/
https://consumer.huawei.com/en/community/details/VOIR-Moi-moche-et-m%C3%A9chant-4-2024-FILMS-Streaming-VF-FR-Complet-en-Fran%C3%A7ais-VOSTFR-Gratuit/topicId_215371/
https://consumer.huawei.com/en/community/details/Ver-Mi-Villano-Favorito-4-fRee-2024-Pel%C3%ADcula-completa-online-en-Streams-espa%C3%B1ol-y-latino/topicId_215822/
https://consumer.huawei.com/en/community/details/Cuevana-3-Ver-IntensaMente-2-2024-Completa-Online-Gratis-en-Espa%C3%B1ol/topicId_215818/
https://consumer.huawei.com/en/community/details/Ver-IntensaMente-2-fRee-2024-Pel%C3%ADcula-completa-online-en-Streams-espa%C3%B1ol-y-latino/topicId_215805/
https://consumer.huawei.com/en/community/details/PEL%C3%8DSPLUS-VER-IntensaMente-2-2024-PELICULACOMPLETA-EN-ESPA%C3%91OL-POR-TOKYVIDEO-CUEVANA-3/topicId_215807/
https://www.artstation.com/un_lugar_en_silencio_dia_unopelicula-completa/profile
https://www.artstation.com/pelisplus-ver-un-lugar-en-silencio-dia-uno-2024-online-latino/profile
https://www.artstation.com/un-lugar-en-silencio-dia-uno-pelicula-completa-en-espanol/profile
https://www.artstation.com/ver-un-lugar-en-silencio-dia-uno-2024-la-pelicula/profile
https://www.artstation.com/un-lugar-en-silencio-dia-uno-pelicula-en-espanol-y-latino/profile
https://www.artstation.com/un-lugar-en-silencio-dia-uno-pelicula-completa-en-hd-espanol/profile
https://www.artstation.com/un-lugar-en-silencio-dia-uno-online-en-espanol-y-latino/profile
https://www.artstation.com/un-lugar-en-silencio-dia-uno-online-espanol-y-latino-cuevana-3/profile
https://www.artstation.com/ver-un-lugar-en-silencio-dia-uno-pelicula-online-gratis/profile
https://www.artstation.com/un-lugar-en-silencio-dia-uno-gratis-pelicula-completa-espanol/profile
https://www.artstation.com/ver-intensamente-2-2024-online-en-espanol-latino/profile
https://www.artstation.com/cuevana3-ver-intensamente-2-pelicula-completa-online-latino/profile
https://www.artstation.com/ver-intensamente-2-pelicula-completa-online-en-espanol/profile
https://www.artstation.com/pelisplus-ver-intensamente-2-online-en-espanol-y-latino/profile
https://www.artstation.com/mega-ver-intensamente-2-pelicula-en-espanol/profile
https://www.artstation.com/pelisflix-ver-intensamente-2-pelicula-completa-2024/profile
https://www.artstation.com/user-7745714/profile
https://tempel.in/view/fE386ni
https://paiza.io/projects/NGwl_2Qob8G7IjwOJ5tTA?language=php
https://snippet.host/xmejgu
https://pastelink.net/7hwzyno0
https://bitbin.it/53lFHklq/
https://pastebin.com/FqEarbB0
http://paste.thezomg.com/208035/86943171/
http://paste.jp/db253727/
https://rentry.co/dfgsderfgertgertg
https://yamcode.com/dffhgsghredgerges
https://hackmd.io/MtF7jC3VRkeyWoiscI39Aw
https://matters.town/a/1iafuejc5ghg?utm_source=share_copy&referral=bebedada146
https://teletype.in/@dfgsedgergretgyretyesrty/k7Tz9XjryBz
https://paste.gd/UROs4B0n
https://www.forexagone.com/forum/presentation-traders/dfhsdfhyrtydrhydryxtrtert-125904#223709
https://community.thoracic.org/news/sdfdgsdfgdsgedrgregsergrse
https://forum.tecnocraft.net/threads/neotecno-sdgsadgfsewsfgewsfwseafr.78650/
https://cofradesdegranada.ideal.es/articles/dfhgsdgertgerstgsert
https://demo.hedgedoc.org/s/X90_F8Cup
https://community.goldencorral.com/articles/fghdxhfthydtyghedrtgredt
https://forum.freeflarum.com/d/79868-dfgsdrgretewertaewsrwaer
https://herbalmeds-forum.biolife.com.my/d/87247-dfgsdgtgredtgrestsert
https://foro.ribbon.es/topic/8407/dffhsxghreestgertgsertesrwfef
https://forum.potok.digital/topic/1428/fgghdxyyerytretstetertre
https://mforum1.cari.com.my/forum.php?mod=viewthread&tid=5361377&extra=
https://www.planetminecraft.com/forums/pmc/discussion/dghdfxhtryhdtrhryhgredyg-686241/
https://xtremepape.rs/threads/vbbhdhtrhrtdghdersgester.117642/
https://dictanote.co/n/1029116/
https://www.onlinegdb.com/K0BlbPJr
https://wokwi.com/projects/402159751786959873
https://dev.bukkit.org/paste/282fd981
https://raindrop.io/jaisonrakep2/ep-2-45568138
https://www.imdb.com/list/ls541306164/
https://raindrop.io/hod2thaifree/2-ep-3-house-of-the-dragon-2-45569741
https://hod2ep3thai.myikas.com/
https://hod2ep3thai.myikas.com/-house-of-the-dragon-2-2-ep-3-3—1
https://hod2thai.outgrow.us/hod2thai-ep3
https://jaisonrakep2.outgrow.us/jaisonrakep2hd
https://wiredforwar.org/topic/3598/sikjos
https://plaza.rakuten.co.jp/carlosvietto/diary/202407010000/
https://herbalmeds-forum.biolife.com.my/d/87188-osiki
https://polosius-aldo.sleekplan.app/changelog/34887/
https://snippet.host/makwdk
https://profile.hatena.ne.jp/alisrum/
https://pastelink.net/enfk90uq
https://justpaste.it/e6g47
https://howei.com/forum/discussion/event-discussion/josiki
https://m.imdb.com/list/ls541168282/
https://m.imdb.com/list/ls541120641/
https://m.imdb.com/list/ls541196566/
https://www.artstation.com/houseofthedragonep4/profile
https://raindrop.io/desyantya495/house-of-the-dragon-2-ep-3-3-45537357
https://raindrop.io/desyantya495/house-of-the-dragon-2-ep-3-3-45537339
https://m.imdb.com/list/ls541133042/
https://m.imdb.com/list/ls541136783/
https://www.artstation.com/ver-la-casa-del-dragon-temporada-2-capitulo-3-latino/profile
https://www.artstation.com/ver-intensamente-2-online-en-espanol/profile
https://www.artstation.com/divertida-mente-2-2024-filme-completo/profile
https://www.artstation.com/intensamente2completaonline/profile
https://wandering.flarum.cloud/d/75965-bgnjmk
https://snippet.host/gogdwc
https://tempaste.com/Bi7ZWVEhCDf
https://forum.instube.com/d/102197-vbnjmkio
https://click4r.com/posts/g/17268023/sgtegdgnk
https://forum.woimortal.com/forum/change-log/29094-cvfghnm