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://www.imdb.com/list/ls4155291402/
https://www.imdb.com/list/ls4155293625/
https://www.imdb.com/list/ls4155248059/
https://www.imdb.com/list/ls4155227937/
https://www.imdb.com/list/ls4155213039/
https://www.imdb.com/list/ls4155400448/
https://www.imdb.com/list/ls4155293000/
https://www.imdb.com/list/ls4155246865/
https://www.imdb.com/list/ls4155245385/
https://www.imdb.com/list/ls4155248690/
https://www.surveyking.com/survey/nivb2
https://letterboxd.com/berakbauyaa/list/dfhedcgfw35235/
https://paste.thezomg.com/376715/02130801/
https://paste.ofcode.org/DdtMKXChH6eXijRid8kPYF
https://paste.me/paste/04685120-95b3-4b56-50e3-bfeb1902bfed#fdda00e2aa7a34168c09720ba6a2b9291c6ca38d3ec54ab0173b494b6e587129
https://hackmd.io/CsHwqWPqTtqaZv8Ouqc8vA
https://hackmd.io/jek7xtNSTSe4DZkUlMMuwQ
https://medium.com/@ayambayayooo23/dgwesd-da9d463018dd
https://wokwi.com/projects/444548283389267969
https://www.onlinegdb.com/fork/38klcfgKa
https://ideone.com/yAloi4
https://paiza.io/projects/koHf2vSQ3vwycVBzA5KK4A?language=php
https://jsbin.com/biyutojuba/edit?html,output
https://sebsauvage.net/paste/?abfa5c95a94b26ae#kmX1AJD8ArTdFIUciKKa/T7gqW2F0mAvUHXHNraQ4wI=
https://www.onlinegdb.com/fork/38klcfgKa#
https://telegra.ph/sdgtwesd-10-11
https://glot.io/snippets/hbxyw5dtjm
https://tempel.in/view/BQUy8e
https://justpaste.it/b4a67
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=72358253&obs=&emal=&st=1&thread_id=
https://pastebin.com/EdPk6NZQ
https://paste.intergen.online/view/fec0fde9
https://pastelink.net/2qmdg170
https://ivpaste.com/v/VkHSpnOuAy
https://paste.chapril.org/?7906d5d5899335d6#483SZfanXsJmapb6gNBxsqwKMJnVtvnWtz8W3uZGfQvh
https://etextpad.com/wf3je5ogkq
https://paste.enginehub.org/c9rIYwKnc
https://rentry.co/cv56h8wx
https://paste.myst.rs/b474qscf
https://paste.laravel.io/b36dd2bf-aada-4426-957e-0c0dc6a3312b
https://paste.feed-the-beast.com/DgEIP4pp3Bg
https://www.wowace.com/paste/a5318b7e
http://nopaste.ceske-hry.cz/1552587
https://paste.vpsfree.cz/LGaGWstR
https://notepad.pw/EqdCNi1zxbvga3nkQhcn
https://paste.kodi.tv/wositanesu
https://notes.io/eqBdr
https://paste.gd/SDWHiPyh
https://www.imdb.com/list/ls4155270496/
https://www.imdb.com/list/ls4155275080/
https://www.imdb.com/list/ls4155274828/
https://www.imdb.com/list/ls4155289678/
https://www.imdb.com/list/ls4155234301/
https://www.imdb.com/list/ls4155241651/
https://www.imdb.com/list/ls4155217138/
https://www.imdb.com/list/ls4155274845/
https://www.imdb.com/list/ls4155408708/
https://www.imdb.com/list/ls4155245157/
https://www.imdb.com/list/ls4155270496/copy/
https://www.imdb.com/list/ls4155275080/copy/
https://www.imdb.com/list/ls4155274828/copy/
https://www.imdb.com/list/ls4155289678/copy/
https://www.imdb.com/list/ls4155234301/copy/
https://www.imdb.com/list/ls4155241651/copy/
https://www.imdb.com/list/ls4155217138/copy/
https://www.imdb.com/list/ls4155274845/copy/
https://www.imdb.com/list/ls4155408708/copy/
https://www.imdb.com/list/ls4155245157/copy/
https://www.imdb.com/list/ls4108771557/
https://www.imdb.com/list/ls4108541379/
https://www.imdb.com/list/ls4108541372/
https://www.imdb.com/list/ls4108765642/
https://www.imdb.com/list/ls4108758257/
https://www.imdb.com/list/ls4108775230/
https://letterboxd.com/berakbauyaa/list/dfygtrcf/
https://www.surveyking.com/survey/3j2dk
A few months ago, I fell victim to what I thought was a once in a lifetime opportunity. A so called investment expert convinced me to invest in a Bitcoin trading platform that promised incredible returns. The website looked professional, the representatives sounded legitimate, and I even saw fake dashboards showing my profits growing every day. Over the course of three weeks, I invested everything I had $190,000 my life savings, my emergency fund, and a loan I took out in desperation to maximize my returns. Then one day, the site vanished. No contact. No access. No answers. My stomach dropped. I felt like a complete fool. I couldn’t sleep, couldn’t eat, and didn’t know where to turn. My bank said there was nothing they could do. The police took a report, but I knew it wouldn’t go anywhere. I was emotionally and financially destroyed. Then I came across Malice Cyber Recovery. Honestly, I was skeptical. I had already been scammed once I didn’t think I could trust anyone again. But something told me to take the chance. They were patient, professional, and transparent from the very beginning. They explained how these scams work and, more importantly, how they track and recover stolen crypto through blockchain forensics. Weeks passed, and I started regaining hope. And then it happened they recovered nearly all of my funds. I cried. Not just for the money, but for the fact that someone actually fought for me. Malice Cyber Recovery gave me my life back. I’ll never be the same person again, but thanks to them, I can finally move forward. If you’re reading this and feeling hopeless don’t. There is a way back. Just don’t wait like I did.
Whatsapp: +61410262541
Email: malicecyyberrecovery@contractor.net
https://www.imdb.com/list/ls4155236707/
https://www.imdb.com/list/ls4155224667/
https://www.imdb.com/list/ls4155264503/
https://www.imdb.com/list/ls4155699931/
https://www.imdb.com/list/ls4155216885/
https://www.imdb.com/list/ls4155212964/
https://www.imdb.com/list/ls4155226919/
https://www.imdb.com/list/ls4155214491/
https://www.imdb.com/list/ls4155273985/
https://www.imdb.com/list/ls4155222407/
https://www.imdb.com/list/ls4155266743/
https://www.imdb.com/list/ls4155680771/
https://www.imdb.com/list/ls4155228324/
https://www.imdb.com/list/ls4155232561/
https://www.imdb.com/list/ls4155259265/
https://www.imdb.com/list/ls4155236718/
https://www.imdb.com/list/ls4155699966/
https://www.imdb.com/list/ls4155277564/
https://www.imdb.com/list/ls4155254421/
https://www.imdb.com/list/ls4155226933/
https://www.imdb.com/list/ls4155214481/
https://www.imdb.com/list/ls4155214482/
https://www.imdb.com/list/ls4155645373/
https://www.imdb.com/list/ls4155219403/
https://www.imdb.com/list/ls4155231341/
https://www.imdb.com/list/ls4155228606/
https://www.imdb.com/list/ls4155260386/
https://www.imdb.com/list/ls4155271096/
https://www.imdb.com/list/ls4155271092/
https://www.imdb.com/list/ls4155239242/
https://www.imdb.com/list/ls4155266789/
https://www.imdb.com/list/ls4155261421/
https://www.imdb.com/list/ls4155267157/
https://www.imdb.com/list/ls4155272438/
https://www.imdb.com/list/ls4155237696/
https://www.imdb.com/list/ls4155238682/
https://www.imdb.com/list/ls4155237694/
https://www.imdb.com/list/ls4155269014/
https://www.imdb.com/list/ls4155273056/
https://www.imdb.com/list/ls4155680762/
https://www.imdb.com/list/ls4155234264/
https://www.imdb.com/list/ls4155226963/
https://www.imdb.com/list/ls4155238692/
https://www.imdb.com/list/ls4155235294/
https://www.imdb.com/list/ls4155226962/
https://www.imdb.com/list/ls4155238699/
https://www.imdb.com/list/ls4155680734/
https://www.imdb.com/list/ls4155273007/
https://www.imdb.com/list/ls4155269078/
https://www.imdb.com/list/ls4155224213/
https://www.imdb.com/list/ls4155219242/
https://www.imdb.com/list/ls4155261451/
https://www.imdb.com/list/ls4155262523/
https://www.imdb.com/list/ls4155273928/
https://www.imdb.com/list/ls4155232577/
https://www.imdb.com/list/ls4155226956/
https://www.imdb.com/list/ls4155277514/
https://www.imdb.com/list/ls4155226952/
https://www.imdb.com/list/ls4155271820/
https://www.imdb.com/list/ls4155261453/
https://www.imdb.com/list/ls4155264080/
https://www.imdb.com/list/ls4155219242/copy/
https://www.imdb.com/list/ls4155261451/copy/
https://www.imdb.com/list/ls4155262523/copy/
https://www.imdb.com/list/ls4155273928/copy/
https://www.imdb.com/list/ls4155232577/copy/
https://www.imdb.com/list/ls4155226956/copy/
https://www.imdb.com/list/ls4155277514/copy/
https://www.imdb.com/list/ls4155226952/copy/
https://www.imdb.com/list/ls4155271820/copy/
https://www.imdb.com/list/ls4155261453/copy/
https://www.imdb.com/list/ls4155264080/copy/
https://paste.thezomg.com/376639/18599817/
https://paste.ofcode.org/WcqMzCtP6DYKCUimNdGETh
https://paste.me/paste/19d7263e-f76b-4a68-7ba7-a229396e579d#1f4fb7acfb6cfe2dd24f01cab131e16db61adfb35da2b126f64890e2f0997f01
https://hackmd.io/CsHwqWPqTtqaZv8Ouqc8vA
https://hackmd.io/6CuCF0xhTMelNg4u65Jmuw
https://medium.com/@ayambayayooo23/ygerdf-13fdc3c72af7
https://wokwi.com/projects/444519987149584385
https://www.onlinegdb.com/fork/38klcfgKa
https://ideone.com/Qxd2to
https://paiza.io/projects/rKYelGi8o5YfgQYmmM9qog?language=php
https://jsbin.com/henoqokacu/edit?html,output
https://sebsauvage.net/paste/?6864949de1760cca#VTZNdKIlz4y2BJs66NDVRu97uMmSczvfK5C26paRgrM
https://www.onlinegdb.com/fork/38klcfgKa
https://telegra.ph/fdygrsx-10-11
https://glot.io/snippets/hbxme1sbxc
https://tempel.in/view/fyVxCdaH
https://justpaste.it/c0fzt
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=72356081&obs=&emal=&st=1&thread_id=
https://paste.intergen.online/view/59532b31
https://pastelink.net/yxupq6jg
https://ivpaste.com/v/gS9dAPPTDe
https://freepaste.link/y6knjvkv6q
https://paste.chapril.org/?a5dab542501d929a#xchszK4KgTkxzT7Qb6v4PRfDvwVMGS7cRzmRjfAdD3a
https://etextpad.com/lc4ttdfqgr
https://paste.enginehub.org/OtWEx3b4N
https://anotepad.com/notes/89rdqftw
https://rentry.co/mihbfn5y
https://paste.myst.rs/5wreqegy
https://paste.laravel.io/c4675e0b-b36a-41b7-9151-19f80c38c8f8
https://paste.feed-the-beast.com/kMgWSGi6SMl
https://www.wowace.com/paste/facf6074
http://nopaste.ceske-hry.cz/1552581
https://paste.vpsfree.cz/KQmNjKUx
https://notepad.pw/PejyeHh0JxGlAlkiczyd
https://paste.kodi.tv/ikicumawum
https://notes.io/eqNsX
https://paste.gd/P7PPYkbh