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.
I fell into a crypto mining trap that looked too good to be true and unfortunately it was. The platform promoted daily profits through advanced cloud mining operations. Glossy reviews flooded the internet and user testimonials felt convincing. I initially deposited $3,000 in Bitcoin and within hours my dashboard started showing consistent earnings.It became addictive fast. Encouraged by the fake gains I kept reinvesting every bit of profit I made and even dipped into my savings. Before I knew it I had over $25,000 locked into the system. That’s when things started to shift. The moment I tried to withdraw some of the funds I was met with an error message that read mining pool full upgrade required. That so-called upgrade came with a $5,000 price tag. I hesitated and refused to pay more. The next day the entire website vanished. The panic that followed was overwhelming. I thought I had lost everything. That’s when I discovered GRAYWARE TECH SERVICE through a Reddit crypto scam forum. I reached out with little expectation but to my surprise the team at GRAYWARE TECH SERVICE responded quickly with patience clarity and transparency. From the very beginning GRAYWARE TECH SERVICE walked me through every step of their investigation process helping me understand how scammers operate and what could be done to counter their tactics. Using advanced blockchain analysis GRAYWARE TECH SERVICE traced the stolen Bitcoin. The scammers had split the funds into dozens of smaller transfers and funneled them through a crypto mixer to obscure the trail. But this wasn’t GRAYWARE TECH SERVICE first time dealing with such tricks. They knew exactly what to look for. Through legal channels GRAYWARE TECH SERVICE filed for a court order that temporarily froze part of the laundered assets held in a crypto exchange.After several weeks of detailed updates identity verifications and tireless effort GRAYWARE TECH SERVICE successfully returned $21,000 to my wallet. It was a surreal moment one I never imagined would happen. While I didn’t recover every single dollar the amount GRAYWARE TECH SERVICE helped retrieve was life changing. More than that they gave me back my confidence and a sense of control I thought I had lost forever. Since then I’ve warned all my friends about cloud mining scams and fake dashboards. These frauds are getting more sophisticated but thanks to GRAYWARE TECH SERVICE I now know that recovery is possible. They gave me more than just my funds. They gave me hope when I had none.You can reach them on whatsapp+18582759508 web at ( https://graywaretechservice.com/ ) also on Mail: (contact@graywaretechservice.com
https://www.imdb.com/list/ls4103614648
https://www.imdb.com/list/ls4103643929
https://www.imdb.com/list/ls4103612095
https://www.imdb.com/list/ls4103648397
https://www.imdb.com/list/ls4103623213
https://www.imdb.com/list/ls4103668371
https://www.imdb.com/list/ls4103620909
https://www.imdb.com/list/ls4103618889
https://www.imdb.com/list/ls4103669245
https://www.imdb.com/list/ls4103637495
https://www.imdb.com/list/ls4103618461
https://www.imdb.com/list/ls4103648369
https://www.imdb.com/list/ls4103661077
https://scrapbox.io/324ffsdfsdf/www.imdb.com%2Flist%2Fls4103614648
https://notes.io/wEk7W
https://www.pastery.net/kwybap/
https://rentry.co/66×4×9yi
https://binshare.net/7EbOaZsCgvKXaSCpBbAH
https://yamcode.com/imdbkoreasub01
https://paste.thezomg.com/362929/48801717/
https://paste.enginehub.org/DAoWWVx5Q
https://pastelink.net/doyf9alk
https://paste.centos.org/view/9b42a773
https://www.etextpad.com/87dnqm2gk2
https://tech.io/snippet/OEaSQGP
https://jsitor.com/TKCw4wIOlzn
https://privatebin.net/?48e2555180cbc6f0#7QEnybiSUVnZyGR2ybyEUfp7u2bYUbkPmATMmnShjTbp
https://glot.io/snippets/ha9o7agc5z
https://paiza.io/projects/5SLp-XCRv8sxYNNPRPLPeg
https://aquietplace2vietsub.wordpress.com/2025/08/18/imdbkoreasub01/
https://medium.com/@yurigheboy25/imdbkoreasub01-afff22988888
https://tooter.in/harrykur/posts/115047707896101088
https://community.wongcw.com/posts/1133483
https://magic.ly/blackwater/imdbkoreasub01
https://www.datascienceportfol.io/harrykurnia449/projects/40
https://papaly.com/categories/share?id=ba0a7e34d90f43a5b43f2947af82b1e3
When I first stepped into the crypto space, the promise of high returns seemed irresistible.I was approached by a group of so called elite coin investors who claimed to have an exclusive platform for doubling investments in weeks.They showed me convincing dashboards, fake testimonials, and manipulated market graphs.With their persuasive charm and fabricated success stories, I committed my entire Bitcoin fortune worth $250,000 at the time believing I was securing my financial future.It did not take long for the cracks to show. Withdrawals were delayed due to security protocols, support became unreachable, and their once-active website started glitching. Within weeks, the platform vanished entirely, and so did my investment. My heart sank. I was staring at financial ruin and the betrayal of trust.After days of despair, I stumbled upon Washington Recovery Pro, a firm specializing in tracking and reclaiming digital assets lost to scams. Their team wasted no time.They launched an in-depth blockchain forensic investigation, tracing the movement of my stolen Bitcoin through a maze of wallets and mixers used to obscure the trail. Unlike the scammers, Washington Recovery Pro was transparent at every step, sharing updates, explaining technical processes in plain language, and even securing legal cooperation where needed.Weeks of relentless tracking finally paid off. The day I received confirmation that my full Bitcoin amount was restored to my wallet, I felt a mix of relief, gratitude, and disbelief.What I had thought was gone forever was back in my hands—thanks to the expertise, persistence, and integrity of Washington Recovery Pro. My story became a reminder that while scammers can be sophisticated, the right experts can be even smarter.you can as well reach out Via..
Email:WashingtonRecoveryPro@engineer.com
WhatsApp: +1 (903) 249‑8633
https://soundcloud.com/elaine-groove827/videa-hu-senki-2-2025-teljes-film-magyarul-online-hd-videa-senki-2
https://soundcloud.com/elaine-groove827/online-filmek-senki-2-2025-teljes-film-magyarul-videa-hd
https://soundcloud.com/elaine-groove827/senki-2-teljes-film-2025-indavideo-magyarul-videa-hu-1080p
https://soundcloud.com/elaine-groove827/senki-2-teljes-film-magyarul-videa-hd-2025
https://soundcloud.com/elaine-groove827/videa-senki-2-teljes-film-2025-indavideo-magyarul-1080p
https://soundcloud.com/elaine-groove827/senki-2-teljes-film-magyarul-2025-videa1080p
https://soundcloud.com/stefannya02/videa-hu-suncsinalta-hos-2025-teljes-film-magyarul-online-hd-videa-suncsinalta-hos
https://soundcloud.com/stefannya02/online-filmek-suncsinalta-hos-2025-teljes-film-magyarul-videa-hd
https://soundcloud.com/stefannya02/suncsinalta-hos-teljes-film-2025-indavideo-magyarul-videa-hu-1080p
https://soundcloud.com/stefannya02/suncsinalta-hos-teljes-film-magyarul-videa-hd-2025
https://soundcloud.com/stefannya02/videa-suncsinalta-hos-teljes-film-2025-indavideo-magyarul-1080p
https://soundcloud.com/stefannya02/suncsinalta-hos-teljes-film-magyarul-2025-videa1080p
https://soundcloud.com/pewaries/cb01-alien-pianeta-terra-streaming-ita-2025-in-altadefinizione-hd
https://soundcloud.com/pewaries/openload-alien-pianeta-terra-streaming-ita-in-alta-definizione
https://soundcloud.com/pewaries/cb01-alien-pianeta-terra-streaming-ita-2025-in-altadefinizione-1080p
https://soundcloud.com/pewaries/altadefinizione-alien-pianeta-terra-streaming-ita-2025
https://soundcloud.com/pewaries/film-alien-pianeta-terra-streaming-ita-in-alta-definizione
When I first stepped into the crypto space, the promise of high returns seemed irresistible.I was approached by a group of so called elite coin investors who claimed to have an exclusive platform for doubling investments in weeks.They showed me convincing dashboards, fake testimonials, and manipulated market graphs.With their persuasive charm and fabricated success stories, I committed my entire Bitcoin fortune worth $250,000 at the time believing I was securing my financial future.It did not take long for the cracks to show. Withdrawals were delayed due to security protocols, support became unreachable, and their once-active website started glitching. Within weeks, the platform vanished entirely, and so did my investment. My heart sank. I was staring at financial ruin and the betrayal of trust.After days of despair, I stumbled upon Washington Recovery Pro, a firm specializing in tracking and reclaiming digital assets lost to scams. Their team wasted no time.They launched an in-depth blockchain forensic investigation, tracing the movement of my stolen Bitcoin through a maze of wallets and mixers used to obscure the trail. Unlike the scammers, Washington Recovery Pro was transparent at every step, sharing updates, explaining technical processes in plain language, and even securing legal cooperation where needed.Weeks of relentless tracking finally paid off. The day I received confirmation that my full Bitcoin amount was restored to my wallet, I felt a mix of relief, gratitude, and disbelief.What I had thought was gone forever was back in my hands—thanks to the expertise, persistence, and integrity of Washington Recovery Pro. My story became a reminder that while scammers can be sophisticated, the right experts can be even smarter.you can as well reach out Via..
Email:WashingtonRecoveryPro@engineer.com
WhatsApp: +1 (903) 249‑8633