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://pinshape.com/users/8676037-zoeperez
https://etextpad.com/kl3it23ss5
https://organiqo.com/index.php/profile-17634
https://manybooks.net/user/jennifer-waugh
https://integration-architect-certsout.webflow.io/all-posts
https://cornucopia.se/author/ISA-IEC-62443/
https://profile.hatena.ne.jp/BrianMatthews/
https://quizlet.com/pk/1064418410/certsout-mulesoft-integration-associate-dumps-flash-cards/
https://www.deviantart.com/davidwills/journal/Salesforce-PDI-Exam-with-Certsout-com-Resources-1227286117
https://www.deviantart.com/davidwills/journal/Mastering-the-CompTIA-PT0-002-Exam-1227284517
https://certsoutpt0002.quora.com/
https://certsoutpdi.quora.com/
https://quizlet.com/pk/1064418878/comptia-pt0-002-exam-dumps-with-certsout-flash-cards/
https://nvinio.com/pro/scaledagile/
https://saferte.quora.com/
https://pinshape.com/users/8676022-brianmatthews
https://remoteok.com/@caris040
https://nvinio.com/pro/encor/
https://dumpscafe350401.quora.com/
https://www.deviantart.com/davidwills/journal/Ultimate-Guide-to-Salesforce-Agentforce-Specialist-1227279820
https://quizlet.com/pk/1064417652/dumpscafe-salesforce-agentforce-specialist-exam-flash-cards/
https://cornucopia.se/author/BrianMatthews/
https://brians-trendy-site-f26eb9.webflow.io/
https://www.deviantart.com/davidwills/journal/Mastering-the-Nutanix-NCP-MCI-6-10-Exam-Dumps-1227281919
https://quizlet.com/pk/1064418006/dumpscafe-nutanix-ncp-mci-610-exam-dumps-flash-cards/
https://manybooks.net/user/brian-matthews
https://pcnsedumpscafe.quora.com/
https://etextpad.com/9njv1liyha
https://organiqo.com/index.php/profile-17635
https://sy0701dumpscafe.quora.com/
https://soundcloud.com/aliciad2/2025-hd-thai
https://soundcloud.com/aliciad2/2-2025-hd-thai
https://soundcloud.com/aliciad2/0db134f7-ae3d-4278-a889-ebe33fb18098
https://soundcloud.com/abayomi12-lubis/2025-ko-goegiyeolcha
https://soundcloud.com/abayomi12-lubis/2025-korean-hd
https://soundcloud.com/abayomi12-lubis/2025-korea
https://soundcloud.com/abayomi12-lubis/fullhd-2025korean_1080p
https://soundcloud.com/abayomi12-lubis/2025-korean
https://stacks.li/nk/thestone
https://stacks.li/nk/nobody2025
https://stacks.li/nk/thebadguys
https://stacks.li/nk/demonslayer
https://stacks.li/nk/thebadguys2tw
https://stacks.li/nk/thebadguys2025
https://stacks.li/nk/thelegendofhei2tw
https://stacks.li/nk/doraemon2025
https://stacks.li/nk/utlanosnlinhgiucua
https://stacks.li/nk/thamtukienkyankhongdau
https://www.passes.com/xemdoraemon
https://www.passes.com/thestone2025
https://www.passes.com/xemthamtukien
https://www.passes.com/xemnhagiatien
https://www.passes.com/xembotubaothu
https://www.passes.com/thebadguys2thai
https://www.passes.com/thebadguys2thaidub
https://www.passes.com/xemlatmat7motdieuuoc
https://www.passes.com/xembangdangquaikiet2
https://www.passes.com/xemutlanosnlinhgiucua
https://hoo.be/vexaliora
https://cccv.to/vexaliora
https://hype.co/@vexaliora
https://popl.co/card/FlvCHk9I/1
https://cara.app/vexaliora/all
https://mez.ink/vexaliora
https://about.me/vexaliora
https://start.me/w/AlLPLn
https://guyanahub.com/post/1601
https://guyanahub.com/post/1600
https://matters.town/a/zy2kduepry02
https://www.wowace.com/paste/81684f65
https://rentry.co/vexaliora
https://profile.hatena.ne.jp/vexaliorase/
https://vexaliora.tawk.help/article/vexaliorasf
https://papaly.com/categories/share?id=31e64a52ed2a4e9abdbb6c8c2ee47e90
https://stacks.li/nk/toantridocgia
https://stacks.li/nk/toantridocgia2025
https://stacks.li/nk/toantridocgiahdvietsub
https://stacks.li/nk/toantridocgiavietsub2025
https://stacks.li/nk/headoverheels2025
https://stacks.li/nk/headoverheelsvietsub
https://stacks.li/nk/mangmedibo
https://stacks.li/nk/mangmedibo2025
https://stacks.li/nk/mangmedibovietsub
https://stacks.li/nk/mangmedibovietsubhd
https://stacks.li/nk/chotdon
https://stacks.li/nk/chotdon2025
https://stacks.li/nk/chotdonvietsubhd2025
https://stacks.li/nk/chotdonhd2025
https://scrapbox.io/67hghghfhdhh/stacks.li%2Fnk%2Ftoantridocgia
https://paste.centos.org/view/39e0b30e
https://pastelink.net/uxv7lara
https://paste.enginehub.org/LkhIGXaqp
https://paste.thezomg.com/360079/17544875/
https://yamcode.com/stackii12
https://binshare.net/x00IkwYc1Ezr0g5HwMVv
https://rentry.co/2285qd2i
https://www.pastery.net/ezjsjw/
https://www.etextpad.com/x5ug6ioeto
https://notes.io/wRn7e
https://tech.io/snippet/xwFyhtC
https://jsitor.com/x4ibJxIqSrQ
https://privatebin.net/?14e1e223dcddbed4#48QU8XZELrWkQcYqTh8Gy7pBCBcvC154PzMaWoJdqMyZ
https://glot.io/snippets/h9wwkz7rkk
https://paiza.io/projects/ED5c8Peiz-1sI7E75FpqQQ
https://tooter.in/harrykur/posts/114982128491112500
https://community.wongcw.com/posts/1126665
https://papaly.com/categories/share?id=ff40f00834c8470493f5477755ce67cd
https://www.datascienceportfol.io/harrykurnia449/projects/27
https://magic.ly/blackwater/stackii.12
https://gns3.com/community/discussions/stackii-12
https://soundcloud.com/asalee-563574068/dzob-film-online-zdarma-2025-cz-dabing-i-titulky
https://soundcloud.com/asalee-563574068/filmy-dzob-2025-plny-film-cely-film-online-cz-sk-dabing-premiery-mp4
https://soundcloud.com/asalee-563574068/sledujte-dzob-cely-film-online-cz-sk-a-zdarma-dabing-i-titulky
https://soundcloud.com/asalee-563574068/dzob-2025-cely-film-cz-a-zdarma-dabing
https://soundcloud.com/asalee-563574068/dzob-2025-plny-film-online-sk-dabing-zdarma-mp4
https://soundcloud.com/harutyun025-igel/ogladaj-zakrecony-piatek-2-2025-caly-film-po-polsku-za-darmo-4k-uhd
https://soundcloud.com/harutyun025-igel/vider-zakrecony-piatek-2-2025-caly-film-po-polsku-za-darmo
https://soundcloud.com/harutyun025-igel/ogladaj-13-dni-do-wakacji-2025-caly-film-po-polsku-za-darmo-4k-uhd
https://soundcloud.com/harutyun025-igel/vider-13-dni-do-wakacji-2025-caly-film-po-polsku-za-darmo
https://soundcloud.com/harutyun025-igel/ogladaj-o-psie-ktory-jezdzil-koleja-2-2025-caly-film-po-polsku-za-darmo-4k-uhd
https://soundcloud.com/harutyun025-igel/vider-o-psie-ktory-jezdzil-koleja-2-2025-caly-film-po-polsku-za-darmo