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://gamma.app/public/2-Ep9-9-THAI-DUB-xsv9yqgjqzf0hce
https://gamma.app/public/-2-EP9-FULLHD—hx4rfza7wzn1u9r
https://gamma.app/public/-Ep2-2-THAI-DUB-ez7sht9spc8j4ke
https://gamma.app/public/-Ep2-2-FULLHD—nrxzu56pkn3fw9a
https://gamma.app/public/-Ep2-2-FULLHD—h0du55tiq5wfari
https://gamma.app/public/-EP2-FULLHD—hxuo41hsc8vdo9f
https://www.mensgo.com/events/ep-2-2-full-hd-1
https://www.mensgo.com/events/ep-2-full-hd-thai
https://eventregist.com/p/LoveSeniorEp2TheSeriesSubThai
https://loveseniorep2theseriessubthai.unicornplatform.page/
https://gamma.app/public/Vigilante-Ep3-3-THAI-DUB-ete2i555zwgddor
https://gamma.app/public/-Vigilante-EP3-3-FULLHD—hsecbank00m5j6y
https://gamma.app/public/-Vigilante-Ep3-3-FULLHD—8t1sma19z6eugwu
https://gamma.app/public/-Vigilante-EP3-FULLHD—ghw81kckjjom72q
https://gamma.app/public/-Vigilante-EP-4-HD—2ddi1gh1nit5dym
https://gamma.app/public/-Vigilante-EP4-FULLHD—pj8mamdokaokxmc
https://vigilanteep3-ep4theseriessubthai.unicornplatform.page/
https://saga.so/e4b25482-ba1b-4d4c-8025-aac46c5bb3d5
https://saga.so/73e9833b-bcf5-4625-ba3f-a6cc7992bb2b
https://saga.so/43d8cecc-99f4-41d5-bfca-0108541fdbeb
https://gamma.app/public/-The-Matchmakers-Ep5-5-FULLHD—p1zowkqaxpz572m
https://gamma.app/public/The-Matchmakers-Ep5-5-THAI-DUB-4ahq77sj8l4y126
https://gamma.app/public/-The-Matchmakers-EP6-FULLHD—ghbjkgbx4mifwe5
https://gamma.app/public/-The-Matchmakers-EP6-FULLHD—rjj748b73hik1x0
https://gamma.app/public/A-Good-Day-to-Be-a-Dog-Ep5-5-THAI-DUB-57ifav56as34al1
https://gamma.app/public/-A-Good-Day-to-Be-a-Dog-EP5-FULLHD—rtbwockif9qfp5t
https://gamma.app/public/-A-Good-Day-to-Be-a-Dog-EP5-FULLHD—1j2mwepa640tbx5
https://events.humanitix.com/host/lovedestinyep11theseriessubthai
https://twinklingwatermelonep15theseriessubthai.unicornplatform.page/
https://eventregist.com/p/WednesdayClubep3theseriessubthai
https://eventregist.com/p/WednesdayClubep3theseriessubthaihd
https://eventregist.com/p/LoveDestinyEp11TheSeriesSubthai
https://www.forexagone.com/forum/questions-debutants/bakarasa-89709#187156
https://followme.tribe.so/post/anawra-6551c0d061bc5ed0463403fb
https://forum.contentos.io/topic/446203/vfrea
https://paste.feed-the-beast.com/view/962e9a40
https://paste.mozilla.org/iH2XMgWQ
https://bitbin.it/YjAsZhzm/
https://glot.io/snippets/gqjrfuj01y
https://tempel.in/view/pecsk
https://gamma.app/public/-Ep1-FULLHD—c0ekvn76o8gwcfd
https://gamma.app/public/-Ep11-2023-3bvb7bxvsrrq4w9
https://gamma.app/public/-20231080p-4o6ouzinm2mw9rj
https://www.mensgo.com/events/playboyy-the-series-ep-1-full-hd
https://eventregist.com/p/playboyy-the-series-ep1-full-story
https://lovedestiny2ep11.mylandingpages.co/hd/
https://lovedestiny2.aasaan.app/
https://lovedestiny2.aasaan.app/product/ep_11_full_hd
https://ydestiny2ep12.aasaan.app/
https://ydestiny2ep12.aasaan.app/product/65519478aaf1bd7ea0e51872
https://theundertakerthaif.aasaan.app/
https://theundertakerthaif.aasaan.app/product/6551a7537461ff62f4ae2ab2
https://www.honeyfund.com/site/love-destiny-ep12
https://www.zola.com/wedding/love-destiny-ep12
https://app.eventcaddy.com/events/ep-12-full-hd
https://www.mensgo.com/events/ep-4-hd
https://www.mensgo.com/events/ep-4-full-hd-thai
https://gamma.app/public/-EP4-FULLHD—wcbwsov9vvot7fk
https://gamma.app/public/-EP4-4-FULLHD—1wc5f4hpiy2vixu
https://eventregist.com/p/WednesdayClubep3theseriessubthai
https://eventregist.com/p/WednesdayClubep3theseriessubthaihd
https://eventregist.com/p/LoveDestinyEp11TheSeriesSubthai
https://gamma.app/public/-EP11-11-FULLHD—slbcgvivnh7z3ni
https://gamma.app/public/-EP11-HD-Destiny-2-EP-11-HD—56xjmhhus5fn7z1
https://wednesdayclubep4theseriessubthai.unicornplatform.page/
https://events.humanitix.com/host/lovedestinyep11theseriessubthai
https://gamma.app/public/-EP13-13-FULLHD—jr8cokuai8zs0y0
https://gamma.app/public/-EP13-FULLHD—gkxdcknylr3fpqa
https://gamma.app/public/-EP14-FULLHD—u5yso4mdy37fu23
https://gamma.app/public/-EP14-2023-FULLHD—21tc80sk2oa8l6j
https://gamma.app/public/-EP15-FULLHD—p0j7h00ged0mce7
https://gamma.app/public/-EP15-15-FULLHD—s0u9mirzavb1v6y
https://www.mensgo.com/events/ep-15-full-hd-thai
https://www.mensgo.com/events/ep-13-2023-full-hd
https://www.mensgo.com/events/ep-14-full-hd-thai
https://gamma.app/public/-Ep1-1-FULLHD—nhweqhb8yogcgpg
https://gamma.app/public/-EP1-FULLHD—07s9yevdn82mkbi
https://gamma.app/public/-EP1-FULLHD—x21ctyora1wo49d
https://gamma.app/public/-Ep1-1-FULLHD—annen5041uk2uus
https://twinklingwatermelonep15theseriessubthai.unicornplatform.page/
https://www.forexagone.com/forum/questions-debutants/longdiste-89690#187137
https://followme.tribe.so/post/huika-655117cc693cdc3fa1bae7ac
https://forum.contentos.io/topic/444882/shsdhs
https://paste.feed-the-beast.com/view/2553f14c
https://paste.mozilla.org/gabftg5f
https://bitbin.it/jp2e2RSy/
https://glot.io/snippets/gqj7l1twwn
https://tempel.in/view/ZKxa02
https://app.eventcaddy.com/events/ep-11-11-full-hd
https://sketchfab.com/3d-models/ep11-thai-6e4e562675684cadbef2cebbc6a36488
https://gamma.app/public/-Y-Destiny-2-Ep11-THAI-fl1pv0knbp6sgm4
https://gamma.app/public/-Y-Destiny-2-EP12-THAI-dqmkkuww4jo8wc0
https://saga.so/300d4b29-e824-468e-926d-3b1bf96154bd
https://saga.so/9a143001-1a67-497c-a856-b2fbc6c80fb8
https://www.zola.com/wedding/y-destiny-2-ep11
https://www.honeyfund.com/site/y-destiny-ep11
https://journals.plos.org/globalpublichealth/article/comment?id=10.1371/annotation/27218fdf-90a3-4287-af23-a628661ecf23
https://thai.aasaan.app/shop
https://thai.aasaan.app/product/ep_11_11_full_hd
https://thai.aasaan.app/product/_ep_12_12_full_hd__41080292685
https://thai.aasaan.app/product/uncut_ep_13_13_full_hd
https://www.reddit.com/r/mrmufchq/comments/17t0z76/heres_how_to_watch_ufc_295_live_%F0%9D%9A%81edditstreams_in/
https://www.reddit.com/r/mrmufchq/comments/17t0znq/go_ufc_295_live_stream_for_free_reddit/
https://pastebin.com/u4NBvf9H
https://www.reddit.com/r/mrmufchq/comments/17t106n/heres_how_to_watch_ufc_295_live_streams%F0%9D%9A%81eddit_free/
https://www.reddit.com/r/mrmufchq/comments/17t10l6/heres_how_to_watch_ufc_295_live_streams%F0%9D%9A%81eddit_free/
https://www.reddit.com/r/mrmufchq/comments/17t10zy/heres_how_to_watch_ufc_295_live_streams_freereddit/
https://pastelink.net/rtb2zmc5
https://rentry.co/3ktsvw
https://snippet.host/kwjatm
https://tempaste.com/Fo2S4CCyUsc
https://yamcode.com/zxgfhghgyj
https://paste.feed-the-beast.com/view/30a0e6e4
https://binshare.net/Doe5Aj9ZO9KxoZMjQGHJ
https://glot.io/snippets/gpvos3q32p
https://paste2.org/XKnyhWZn
https://paste.myst.rs/xatcd686
https://paste.firnsy.com/paste/g3qM9R1kSyq
https://www.reddit.com/r/mrmufchq/comments/17t11f4/heres_how_to_watch_ufc_295_live_streams_freereddit/