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://cubecobra.com/cube/overview/82b3ccb3-573d-465d-b964-cd9678d62518
https://cubecobra.com/cube/overview/32c7b6ff-a085-47df-be9f-357103015270
https://cubecobra.com/cube/overview/47b06368-d89a-47e1-805c-264bdaac367b
https://cubecobra.com/cube/overview/7932faf4-c0bd-4dba-83c0-4861af964410
https://cubecobra.com/cube/overview/c48de553-cbc1-4abf-8c40-04add8c92dcf
https://cubecobra.com/cube/overview/81e89b35-7334-4fdc-8ec9-3902c0cf693d
https://cubecobra.com/cube/overview/82b3ccb3-573d-465d-b964-cd9678d62518
https://cubecobra.com/cube/overview/cd1d81a7-3567-428b-8ad7-9186ecafde9f
https://cubecobra.com/cube/overview/d963903c-deff-4cad-87e9-cd1c0206111e
https://cubecobra.com/cube/overview/7967dbce-a14e-4ec7-ba88-2eebdf4ab3da
https://cubecobra.com/cube/overview/5289f590-c466-4c07-bb5a-0f04804ac072
https://cubecobra.com/cube/overview/040582f3-6d4a-473e-a5e1-1768a7ea84f0
https://cubecobra.com/cube/overview/56a68297-e2be-435d-9db1-5a26861fd8bb
https://cubecobra.com/cube/overview/dd910762-9846-4f7a-866b-434ac7317b6a
https://cubecobra.com/cube/overview/f34a9abf-9077-4350-964c-5bf6a328854b
https://cubecobra.com/cube/overview/59788214-bfb0-4a7c-ac93-c79e56106225
https://cubecobra.com/cube/overview/7f3b3ca6-15a7-4941-94a0-2fd3133d9052
https://cubecobra.com/cube/overview/82a49a05-d14b-49d7-9919-8e066ebe2835
https://cubecobra.com/cube/overview/d05dc84f-b2c8-4296-85c5-a00d703febe7
https://cubecobra.com/cube/overview/47469eaf-8eca-472d-abad-1deb72058ade
https://cubecobra.com/cube/overview/c703715d-e116-405c-b515-76959f5597fb
https://cubecobra.com/cube/overview/873b1fdc-4ebe-4b82-a081-b5e0d7470cd0
https://cubecobra.com/cube/overview/65726438-3dc6-4611-b4b7-d912919faab8
https://cubecobra.com/cube/overview/ab5611b2-44eb-4337-be0c-124178e95f88
https://cubecobra.com/cube/overview/f21c8ebb-9655-41f4-ac1f-cd08cb9d9292
https://cubecobra.com/cube/overview/fec5b965-fca6-41f5-8a98-9b5e3df58e1a
https://cubecobra.com/cube/overview/a0609884-77f4-4733-8b7b-b75573fb6f30
https://cubecobra.com/cube/overview/9ec79fa2-f6b9-4cab-b2bc-8185f4482aa1
https://cubecobra.com/cube/overview/f347bf99-ffea-4b44-94df-4878ba43edc8
https://cubecobra.com/cube/overview/d899271d-c467-45a6-9c62-952bdedd45f2
https://github.com/The-Rule-of-Jenny-Pen-caly-film
https://github.com/Screamboat-caly-film
https://cubecobra.com/cube/overview/82b3ccb3-573d-465d-b964-cd9678d62518
https://cubecobra.com/cube/overview/32c7b6ff-a085-47df-be9f-357103015270
https://cubecobra.com/cube/overview/47b06368-d89a-47e1-805c-264bdaac367b
https://cubecobra.com/cube/overview/7932faf4-c0bd-4dba-83c0-4861af964410
https://cubecobra.com/cube/overview/c48de553-cbc1-4abf-8c40-04add8c92dcf
https://cubecobra.com/cube/overview/81e89b35-7334-4fdc-8ec9-3902c0cf693d
https://cubecobra.com/cube/overview/82b3ccb3-573d-465d-b964-cd9678d62518
https://github.com/a-minecraft-to-be-a-mixx
https://github.com/a-minecraft-at-be-a-mix
https://github.com/a-minecraft-at-eng-sub
https://github.com/a-minecraft-us-eng-sub
https://github.com/a-minecraft-fulu-muvv
https://github.com/a-minecraft-felu-muvv
https://github.com/a-minecraft-movv-uss
https://github.com/a-minecraft-movv-us
https://github.com/aminecraft-to-be-a-mix
https://github.com/aminecraft-at-be-a-mix
https://github.com/aminecraft-at-eng-sub
https://github.com/aminecraft-us-eng-sub
https://github.com/aminecraft-fulu-muvv
https://github.com/aminecraft-felu-muvv
https://github.com/aminecraft-movv-uss
https://github.com/aminecraft-movv-us
https://github.com/a-minecraft-movv
https://cccv.to/thestonethaifilm
https://cccv.to/aminecraftmoviefillmthai
https://cccv.to/kayaravietsub
https://cccv.to/halabala2025thai
https://cccv.to/halabalahdthai
https://cccv.to/myboothaifilm
https://cccv.to/khunphijaokhadichanep23
https://cccv.to/theparadiseofthornsmoviehd
https://cccv.to/panorthaimajor
https://www.explara.com/e/halabala-hd
https://x.com/BirdsVf/status/1908124409124233321
https://foro.ribbon.es/topic/68107/fte64u8
https://www.bitsdujour.com/profiles/wZdp1h
https://bootstrapbay.com/user/tuw6u
https://forum.thecodingcolosseum.com/topic/50990/rte6w583
https://bsky.app/profile/adekarbit.bsky.social/post/3llyeh3vemk2y
https://forum.ripper.store/user/mipzwsybwe
https://forum.lexulous.com/user/mipzwsybwe
https://web3devcommunity.com/user/mipzwsybwe#google_vignette
https://tooter.in/adekabirth/posts/114279569842380081
https://start.me/w/LGo4dG
https://multy.me/kJuTz
https://pastelink.net/wqtv94lf
https://forumketoan.com/threads/dsfteryi76.65710/
https://snippet.host/gjvpcn
https://telegra.ph/sfrytr867p9p-04-04
https://forum.thecodingcolosseum.com/topic/50994/aetu6w65uw
https://matters.town/a/30zgn3l0w2re
https://cccv.to/karmaep1thai
https://cccv.to/yourskyofusep2thai
https://cccv.to/minecraftmovie
https://cccv.to/usep12thai
https://majorgroup.graphy.com/courses/a-minecraft-movie-thai-hd
https://x.com/BirdsVf/status/1908004783967056147
https://foro.ribbon.es/topic/67984/dgareywy
https://www.bitsdujour.com/profiles/I1jFAe
https://bootstrapbay.com/user/mojias
https://forum.thecodingcolosseum.com/topic/50901/aheyq4y5
https://matters.town/a/zh6xyxqihsi5
https://web3devcommunity.com/topic/61018/eaeryaery
https://bsky.app/profile/adekarbit.bsky.social/post/3llxjrix2r223
https://forumketoan.com/threads/dsfrsyteo76i.65638/
https://pastelink.net/bzj3lqz5
https://foro.ribbon.es/topic/67986/fsatrsuw658u
https://multy.me/IXsbE
https://start.me/w/e7DbxD
https://tooter.in/tuckeradrian8/posts/114277689981823796