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.
If you’ve fallen victim to a Bitcoin scam, it’s essential to act quickly to recover your lost funds. One option to consider is reaching out to a reputable recovery service, such as Brunoe Quick Hack. These experts specialize in tracking down and retrieving scammed Bitcoins, using their advanced skills and knowledge to navigate the complex world of cryptocurrency.
When seeking the help of a recovery service, it’s crucial to choose a trustworthy and reliable partner. Brunoe Quick Hack has a proven track record of success, with many satisfied clients who have recovered their lost funds thanks to their expertise. By leveraging their expertise, you can increase your chances of recovering your scammed Bitcoin and minimize your losses.
The process of recovering scammed Bitcoin typically involves a thorough investigation into the transaction, including tracing the flow of funds and identifying the perpetrators. This requires a deep understanding of the blockchain and the ability to analyze complex data sets. Brunoe Quick Hack has the necessary expertise and resources to undertake this process, working closely with you to gather the necessary information and build a robust case for recovery.
If you’ve been scammed and are looking to recover your Bitcoin, don’t hesitate to contact > BrunoeQuickHack@Gmail.Com Their team of experts will work tirelessly to help you retrieve your lost funds, providing ongoing support and guidance throughout the recovery process. With their help, you can take the first steps towards recovering your scammed Bitcoin and rebuilding your financial security. Remember, acting quickly is key, so don’t delay – reach out to Brunoe Quick Hack today and start the recovery process. Whtas-App: + 17057842635
If you’ve fallen victim to a Bitcoin scam, it’s essential to act quickly to recover your lost funds. One option to consider is reaching out to a reputable recovery service, such as Brunoe Quick Hack. These experts specialize in tracking down and retrieving scammed Bitcoins, using their advanced skills and knowledge to navigate the complex world of cryptocurrency.
When seeking the help of a recovery service, it’s crucial to choose a trustworthy and reliable partner. Brunoe Quick Hack has a proven track record of success, with many satisfied clients who have recovered their lost funds thanks to their expertise. By leveraging their expertise, you can increase your chances of recovering your scammed Bitcoin and minimize your losses.
The process of recovering scammed Bitcoin typically involves a thorough investigation into the transaction, including tracing the flow of funds and identifying the perpetrators. This requires a deep understanding of the blockchain and the ability to analyze complex data sets. Brunoe Quick Hack has the necessary expertise and resources to undertake this process, working closely with you to gather the necessary information and build a robust case for recovery.
If you’ve been scammed and are looking to recover your Bitcoin, don’t hesitate to contact > BrunoeQuickHack@Gmail.Com Their team of experts will work tirelessly to help you retrieve your lost funds, providing ongoing support and guidance throughout the recovery process. With their help, you can take the first steps towards recovering your scammed Bitcoin and rebuilding your financial security. Remember, acting quickly is key, so don’t delay – reach out to Brunoe Quick Hack today and start the recovery process. Whtas-App: + 17057842635
https://pokemongospoofing.firstory.io/
RECLAIM STOLEN CRYPTO with ALPHA RECOVERY EXPERTS – Crypto Tracing and Recovery Services
Have you been duped or lost your cryptocurrency due to a fraudulent exchange, phishing attack, or online investment scam? You are not alone, and recovery is possible. Alpha Recovery Experts are ready to assist you recover your stolen digital assets in a safe and effective manner. Their skilled team has extensive expertise tracking, investigating, and recovering missing cryptocurrencies such as Bitcoin, Ethereum, USDT, and other prominent digital currencies. If you happen to have lost your funds to crypto scams, Embark on a journey to reclaim your lost Bitcoin with Alpha Recovery Experts.
Get in touch With Alpha Recovery Experts through;
Website Alpharecoveryexperts.com
Email Add; Alpharecoveryexpert@consultant.com
WhatsAp; +44(745-742-4681).
RECLAIM STOLEN CRYPTO with ALPHA RECOVERY EXPERTS – Crypto Tracing and Recovery Services
Have you been duped or lost your cryptocurrency due to a fraudulent exchange, phishing attack, or online investment scam? You are not alone, and recovery is possible. Alpha Recovery Experts are ready to assist you recover your stolen digital assets in a safe and effective manner. Their skilled team has extensive expertise tracking, investigating, and recovering missing cryptocurrencies such as Bitcoin, Ethereum, USDT, and other prominent digital currencies. If you happen to have lost your funds to crypto scams, Embark on a journey to reclaim your lost Bitcoin with Alpha Recovery Experts.
Get in touch With Alpha Recovery Experts through;
Website Alpharecoveryexperts.com
Email Add; Alpharecoveryexpert@consultant.com
WhatsAp; +44(745-742-4681).