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.scoop.it/topic/bowongbahwa
https://www.scoop.it/topic/mai-2024-full-hd-4k
https://narede.clicrbs.com.br/articles/tw-2024-hd
https://narede.clicrbs.com.br/articles/o-reino-do-planeta-dos-macacos-2024-filme-online-dublado-legendad
https://narede.clicrbs.com.br/articles/urmareste-planeta-maimutelor-noul-regat-2024-film-online-subtitra
https://community.badabusiness.com/endangbekxze
https://www.scoop.it/topic/filmul-hd-planeta-maimutelor-noul-regat-2024-film-online-subtitrat-in-romana
https://open.firstory.me/user/clwcccrbk023s01umdi9438pg
https://baskadia.com/post/7nup8
https://profile.hatena.ne.jp/yuanyenua34/profile
https://muckrack.com/yuany-enua34/bio
http://aldenfamilydentistry.com/UserProfile/tabid/57/userId/763362/Default.aspx
https://hackmd.io/@edwindonaldson594/rkJ4XDIm0
https://bitbin.it/tMbyxyXu/
https://tempaste.com/NFagxTfMeJW
https://snippet.host/catiiw
https://rentry.co/xkdhtp2n
https://hastebin.com/share/afoqipogen.bash
https://ivpaste.com/v/8j6I86Bq48
https://pastebin.com/j8HhtteD
https://notes.io/wjz7H
https://ctxt.io/2/AACoVXBQFg
https://paste.firnsy.com/paste/ANI3N5FTaGC
https://paste.ee/p/jH4bn#fL08yJzLU2M87wgxHLvyqOGy0LX0BcSy
https://paste.enginehub.org/9g-OzNKo1
https://etextpad.com/pgnzzb7num
https://friendpaste.com/2hnbjxYNYPNcE0nFQL3fpR
https://paste.ofcode.org/aDjqtevdE7b2eDvLhRf6qd
https://www.pastery.net/xmkhny/
https://pastebin.pl/view/40c2f598
https://paste.intergen.online/view/09ef9759
https://justpaste.it/3g8e4
https://pastelink.net/s9qsu095
https://dev.bukkit.org/paste/24e4d436
https://www.wowace.com/paste/8ad4732a
https://www.imdb.com/list/ls545431128/
https://m.imdb.com/list/ls545431128/
https://www.imdb.com/list/ls545433896/
https://m.imdb.com/list/ls545433896/
https://www.imdb.com/list/ls545436789/
https://m.imdb.com/list/ls545436789/
https://tinhte.vn/thread/xem-phim-mai-2024-phim-truc-tuyen-day-du-full-hd-vietsub.3788550/
https://www.artstation.com/vezi-planeta-maimutelor-noul-regat-film-onlin/profile
https://topmate.io/rosalinda_murphy/986048
https://topmate.io/lidee_detre_avec_toi_stre/986072
https://bento.me/pelisplus-ver-amigos-imaginarios-2024-pelicula-completa-online-en-espanol
https://bento.me/cuevana3-ver—-la-idea-de-tenerte-2024-pelicula-completa-en-espanol-y-latino
https://findaspring.org/members/if2024fullversion/
https://skfb.ly/oUKZU
https://skfb.ly/oULnq
https://skfb.ly/oULp6
https://skfb.ly/oULpI
https://skfb.ly/oUL7q
https://skfb.ly/oULqn
https://findaspring.org/members/the-idea-of-you-full-version/
https://skfb.ly/oULxB
https://skfb.ly/oULxY
https://skfb.ly/oULyz
https://skfb.ly/oULz9
https://skfb.ly/oULBU
https://findaspring.org/members/furiosa-a-mad-max-saga-hd0nline/
https://bento.me/furiosa-a-mad-max-saga-chinese
https://bento.me/pelisplus-furiosa-de-la-saga-mad-max-2024-pelicula-completa-espanol-latino
https://player.soundon.fm/p/6c8532ba-e18e-4afc-9176-4f8ba2c7f500
https://player.soundon.fm/p/02856e09-7ed0-488d-b86d-ec500e7ca3c2
https://soundcloud.com/ujang-jebrodttt/twilight-of-the-warriors-walled-in-2024
https://soundcloud.com/ujang-jebrodttt/twilight-of-the-warriors-walled-in-2025
https://vk.com/753588305-ver-furiosa-de-la-saga-mad-max-2024-pelicula-completa-online https://vk.com/755039462-pelisplus-furiosa-de-la-saga-mad-max-2024-pelicula-completa
https://m.facebook.com/media/set/?set=a.462122416285405&type=3
https://m.facebook.com/media/set/?set=a.462123719618608&type=3
https://swipestudio.co/forums/discussion/general/xfsdfsf
https://thelivehotel.copiny.com/question/details/id/837321
https://herbalmeds-forum.biolife.com.my/d/59440-xcvsdfsdfd-fsdfsd
https://forum.freeflarum.com/d/63689-cxvcxvxc
https://forum.instube.com/d/93169-fgdfgdfgdfg
https://wandering.flarum.cloud/d/63312-bvvddfbdf
https://muckrack.com/valdayk-vapoteur/bio
https://demo.hedgedoc.org/s/D4H8J2BNU
https://blogfreely.net/edwindonaldson594/cuevana-3-furiosa-de-la-saga-mad-max-2024-pelicula-completa-en-espanol-y
https://bitbin.it/B5NvkNbv/
https://tempaste.com/Rl5gSxBN1kq
https://snippet.host/wteayx
https://www.toptal.com/developers/hastebin
https://ivpaste.com/v/8GUllUyMze
https://pastebin.com/7RkYagk6
https://notes.io/wjgjE
https://ctxt.io/2/AACoWRBeFg
https://paste.firnsy.com/paste/3Py3kNQTDJC
https://paste.ee/p/6vr5N#m0dwn63C9zWlgBzOuNuBJhtIK1AL9WfD
https://paste.enginehub.org/GcD6cnvz1
https://etextpad.com/0alaryryum
https://friendpaste.com/1zYe5AuuD6366QMuwJKg3T
https://paste.ofcode.org/38hqxQpQ6xCR3DVHVAMBajR
https://www.pastery.net/kksdwc/
https://pastebin.pl/view/553b5653
https://paste.intergen.online/view/375172ff
https://justpaste.it/a79eb
https://pastelink.net/unqb44rz
https://dev.bukkit.org/paste/667e40ae
https://www.wowace.com/paste/18b93072
http://aldenfamilydentistry.com/UserProfile/tabid/57/userId/762657/Default.aspx
https://wandeegooddayep3hdthai.format.com/
https://www.ticketleap.events/tickets/wandee-goodday-ep-3-hd-thai/ep-3-3-hd-uncut
https://ep-3-3-uncut.alpac.site/
https://lawlessep2hdthai.format.com/
https://www.ticketleap.events/tickets/lawlessep2hdthai/ep-2-2-full-hd-thai
https://dhevapromjaipisutep3hdthai.format.com/
https://www.ticketleap.events/tickets/dhevaprom-jaipisut-ep-3/ep-3-full-hd
https://www.imdb.com/list/ls545472913/
https://www.imdb.com/list/ls545474836/
https://www.imdb.com/list/ls545479036/
https://m.imdb.com/list/ls545474836/
https://m.imdb.com/list/ls545479036/
https://www.artstation.com/monkeymanfullhdthai/profile
https://wandering.flarum.cloud/d/63291-bhnjmk
https://snippet.host/hkcqyi
https://swipestudio.co/forums/discussion/general/vbnjmk
https://tempaste.com/pWlJLYIatuG
https://forum.instube.com/d/93155-njmkl
https://click4r.com/posts/g/16833526/xgyrsd
https://forum.woimortal.com/forum/change-log/9781-mjytrre
https://www.ticketleap.events/tickets/monkeyman/2024-hd
https://www.ticketleap.events/tickets/kingdom-thai/2024-4k-1080p-540228389
https://www.ticketleap.events/tickets/exhuma/exhuma
https://www.ticketleap.events/tickets/lahn-mah/2024-lahn-mah
https://www.ticketleap.events/tickets/godzilla-x/2-godzilla-x-kong-the-new-empire
https://www.ticketleap.events/tickets/my-stand-in-ep4/my-stand-in-ep-4-hd-thai
https://topmate.io/lahn_mah/952711