Body Weight WOD’s

All WODs listed require no or very little equipment to execute. The equipment you may need include cheap, easy to find items such as skipping ropes, chin up bars (any park has them) and Olympic rings. Low benches or dip bars can be used instead of Olympic rings to work on your dips.

Easy

15 rounds for max reps:
Pull­ups, 30 seconds on / 30 seconds off

2 rounds for time of:
35 squats
35 knees to elbows
35 squats
35 Sit­ups
35 Lunges
35 squats
2 Rounds:
Max Pushups 2:00
Max Situps 2:00
Max double unders 2:00
Max squats 2:00
Three rounds for time of:
50 Squats
30 Pull­ups
40 Push­ups
50 Squats
4 rounds for time:
50 walking lunges
50 squats
Run 400m
20 pieces of Angie
20 rounds:
5 pullups
5 pushups
5 situps
5 squats
50 burpees
Jump 12” above max reach each one.
50-40-30-20-10 reps for time:
Pullups
Skips
10-9-8-7-6-5-4-3-2-1 reps for time:
Pull­ups
Pushups
Burpees
Body weight Fran 21-15-9 reps of:
Pullups
Burpees
Five rounds for time of:
10 dips
15 Pull­ups
20 Double Unders
30 Slalom Jumps
Fifties
25 Pullups
50 Sit­ups
50 Double­unders
50 Sit­ups
Run 1 mile
25 pullups (chest to bar)
50 pushups
Fractured Runny Angie
Run 400 meters
25 Pull­ups
25 Push­ups
25 Sit­ups
25 Squats
Walking Lunge, 50 steps
50 Sit­ups
50 Burpees
50 Sit­ups
GI Easy
100 Burpees for time
Four rounds for time of:
25 Lunges
50 Squats
For time:
100 squats
25 Sit­ups
100 squats
25 situps
100 squats
25 Knees to elbows
100 squats
Rubely
5 Rounds for time:
Run  100meters
10 Burpees
20 Squats
30 Sit ups
40 Normal Skips
Three rounds for time of:
100 squats
50 box jumps
For time:
100 squats
60 Box Jumps
30 pull­ups
Four rounds for time of:
Run 400 ms
50 Squats
GI Jane
100 burpee­pullups for time
Griff
Run 800m
Run 400m backward
Run 800m
Run 400m backward
Nicole
As many rounds as possible in 20 minutes
Run 400m
Max rep pullups
Note number of pullups each round.
Repeat for 15 minutes:
20 seconds of pullups
20 seconds of situps
20 seconds of squats
Run 5k for time, but every 5:00 do 50 pushups and 50 squats.
Seven rounds for time of:
35 squats
25 push­ups
15 pull­ups
Ten rounds for time of:
12 Burpees
12 Pull­ups

Intermediate

7 rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull­ups
100 bodyblasters (burpee­pullups­knees­to­elbows)

120
120 pullups and 120 dips for time
150
150 burpees for time
3 rounds for time of:
Run 800m
50 Pull­ups
Angie
100 Pull­ups
100 Push­ups
100 Sit­ups
100 Squats
Annie
50-40-30-20-10 reps
Double­unders
Sit­ups
Balboa
4 rounds for time of:
100 Jump Ropes
Run 400 meters
10 Bodyblasters (burpee­pullup­knees­to­elbows)
Complete as many rounds in 20 minutes as you can of:
25 Pull­ups
50 Push­ups
75 Squats
Cindy
As many rounds as possible in 20 minutes
5 Pull­ups
10 Push­ups
15 Squats
Cindy Max
As many rounds as possible in 20 minutes
15 pullups
30 pushups
45 squats
Death by Pullups
With a continuously running clock do one pull­up the first minute, two pull­ups the second minute, three pull­ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.
Deck of Cards – Original
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck.
Hearts ­ Pushups
Diamonds ­ Pullups
Spades ­ Situps
Clubs ­ Squats
Jokers ­ Run 1 mile
Deck of Cards – Core
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck.
Hearts ­ Burpees
Diamonds ­ Mountain Climbers (4­ct)
Spades ­ Flutterkicks (4­ct)
Clubs ­ Situps
Jokers ­ Run 400m
For time:
100 squats
100 Pull­ups
200 Push­ups
300 Squats
100 lunges
For time:
100 Pull­ups
200 Push­ups
300 Squats
50 Sit­ups
For time:
50 Ring dips
100 Squats
50 Ring dips
100 Squats
50 Ring dips
For total time:
Run 10 minutes max effort
200 squats
Run 10 minutes max effort
Playing with Pushups
Run 100m
20 Push­ups
5 Burpees
15 Clap Push­ups
5 Burpess
10 Chest­Slap Push­ups
5 Burpees
5 Fingertip Push­ups
Run 100m
15 Push­ups
5 Burpees
10 Clap Push­ups
5 Burpees
10 Chest­Slap Push­ups
5 Burpees
5 Fingertip Push­ups
Run 100m
10 Push­ups
5 Burpees
10 Clap Push­ups
5 Burpees
10 Chest­Slap Push­ups
5 Burpees
5 Fingertip Push­ups
Mile Skip
Run 1 mile
40 Double Unders
Run 1 mile
30 Double Unders
Run 1 mile
20 Double Unders
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull­ups, the second 8 are push­ups, the third 8 intervals are sit ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Difficult

Barbara
20 Pull­ups
30 Push­ups
40 Sit­ups
50 Squats
(Either 5 rounds for time, or 5 rounds with 3:00 rest between each round.)

Chelsea
Each min on the minute for 30 minutes
5 Pull­ups
10 Push­ups
15 Squats
Complete as many rounds in 20 minutes as you can of:
25 handstand push­ups
50 One legged squats, alternating
75 Pull­ups
50-40-30-20-10 reps for time:
Pullups
Ring Dips
For time:
100 Squats
40 Pull­ups
80 Squats
32 Pull­ups
60 Squats
24 Pull­ups
40 Squats
16 Pull­ups
20 Squats
8 Pull­ups
For time:
50 Squats
50 pull­ups
50 steps Walking Lunge
50 Knees to elbows
5 Handstand push­ups
50 situps
5 Handstand push­ups
50 squats
50 pull­ups
Jason
100 Squats
5 Muscle­ups
75 Squats
10 Muscle­ups
50 Squats
15 Muscle­ups
25 Squats
20 Muscle­ups
JT
21-15-9 reps, for time:
Handstand push­ups
Ring dips
Push­up
Mary
As many rounds as possible in 20 minutes
5 Handstand push­ups
10 1­legged squats
15 Pull­ups
Murph
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Murph Tribute
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile
Running with Angie
100 pullups
Run 1 mile
100 pushups
Run 1 mile
100 situps
Run 1 mile
100 squats
Run 1 mile
Ryan
5 rounds for time:
7 muscle­ups
21 burpees
Each burpee 12” above max reach
Handstands
With a continuously running clock do one Handstand push­up the first minute, two pull­ups the second minute, three Handstand push­ups the third minute and four pull­ups the fourth minute continuing in this pattern as long as you are able. If your pace falls behind the
count, continue to alternate exercises while recording reps for a total of twenty minutes.
Ringdips
With a continuously running clock do one Ring dip the first minute, two Ring dip the
second minute, three Ring dip the third minute…continuing as long as you are able.
Use as many sets each minute as needed.