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://shareresearch.us/blog/how-to-wear-a-tracksuit-for-travel—stylish-comfort-on-the-go
https://shareresearch.us/blog/how-to-wear-a-tracksuit-for-travel—stylish-comfort-on-the-go
https://shareresearch.us/blog/how-to-wear-a-tracksuit-for-travel—stylish-comfort-on-the-go
https://shareresearch.us/blog/how-to-wear-a-tracksuit-for-travel—stylish-comfort-on-the-go
https://shareresearch.us/blog/how-to-wear-a-tracksuit-for-travel—stylish-comfort-on-the-go
https://old.bitchute.com/video/KEWYDqoEA5nR/
https://old.bitchute.com/video/oHJeVMFiUfnm/
https://old.bitchute.com/video/0IBAYUzUY0xP/
https://old.bitchute.com/video/8rjOR6F1uZ4s/
https://old.bitchute.com/video/YkpRlKfqVnpR/
https://old.bitchute.com/video/slbiNXCNI3iR/
https://old.bitchute.com/video/JoACDUN5dWdz/
https://old.bitchute.com/video/n2RomLI06Ckq/
https://old.bitchute.com/video/oh8hhmau2k6d/
https://old.bitchute.com/video/pUnoYQrs3y0q/
https://old.bitchute.com/video/ZfZHLR961yp4/
https://old.bitchute.com/video/gGxX3kao8fHB/
https://old.bitchute.com/video/PaynYUR6FW31/
https://searchtech.fogbugz.com/default.asp?Suggestions.1.764753.0
https://jsbin.com/guliciyudi/edit?html,output
https://paiza.io/projects/VGmWQv7McHgi7ORFJCVEtQ?language=php
https://snippet.host/ubgeft
https://ctxt.io/2/AAB4m3dEFg
https://rextester.com/YSPROW20419
https://www.onlinegdb.com/E2yOw79C-
https://paste.centos.org/view/f840b35d
https://glot.io/snippets/h6xht84iag
https://paste.intergen.online/view/8a4620da
https://telegra.ph/watchmoviesonlinefreeathome-05-01
https://hackmd.io/@streammovie/ry2VKPxlel
https://sharing.clickup.com/9018966855/t/h/86etaphty/22B21H0XF8TI5AC
https://app.daily.dev/posts/watchmoviesonlinefreeathome-m3gupkkgv
https://foro.ribbon.es/topic/73378/watchmoviesonlinefreeathome
https://forum.thecodingcolosseum.com/topic/56337/watchmoviesonlinefreeathome
Several weeks ago, my life was irrevocably altered by a crypto romance scam a cruel amalgamation of emotional manipulation and financial exploitation. A person I believed to be my partner, whom I had met on a niche trading forum, gradually ensnared me into investing in a purportedly “groundbreaking” decentralized finance (DeFi) project. Over several months, they meticulously cultivated trust, shared fabricated returns, and even orchestrated video calls with supposed “developers” to lend credence to the scheme. By the time I discerned the truth, a staggering $215,000 of my life savings had evaporated into a labyrinth of blockchain addresses, and the individual I thought I knew had vanished without a trace. The betrayal was paralyzing; I felt not only financially devastated but emotionally shattered.As a small business owner, I am no stranger to risk, but this was a domain far beyond my comprehension. I promptly filed reports with the FTC, collaborated with cybersecurity experts, and spent countless sleepless nights poring over Etherscan, desperately attempting to trace the transactions. However, the scammers’ adept use of privacy coins and offshore exchanges rendered the trail elusive, dissipating like smoke. Each dead end deepened my despair and sense of helplessness.In the midst of this turmoil, I confided in a family friend about my harrowing ordeal. After hearing my story, he referred me to GRAYWARE TECH SERVICES . Initially skeptical but driven by desperation, I visited their website and was struck by their no-nonsense commitment to transparency. Unlike other firms that promised miraculous recoveries, GRAYWARE TECH SERVICES provided a clear,breakdown of their process: forensics, collaboration with international legal networks, and direct engagement with exchanges to freeze illicit funds.From the moment I reached out to GRAYWARE TECH SERVICES , their team approached my case faster . They meticulously analyzed my situation, keeping me informed at every stage of the recovery process. Ultimately, they succeeded in recovering my entire investment, restoring my financial stability and also rekindling my faith in the possibility of justice in the digital age. This experience has imparted invaluable lessons about vigilance and the importance of seeking help when navigating the dangerous currents of cryptocurrency. GRAYWARE TECH SERVICES has proven to be a beacon of hope for those ensnared in the web of crypto fraud, demonstrating that recovery is indeed possible with the right support and expertise.You can reach them on whatsapp +18582759508, web at ( https://graywaretechservices.com/ ) also on Mail: (contact@graywaretechservices.com)
https://old.bitchute.com/video/KEWYDqoEA5nR/
https://old.bitchute.com/video/KEWYDqoEA5nR/
https://www.bitchute.com/video/NjGtOOmftroa/
https://www.bitchute.com/video/NjGtOOmftroa/
https://www.bitchute.com/video/NjGtOOmftroa/