220 Bodyweight Workouts (WODs) with For Time

locomotivated

by David Scharff

for time
100m burpee broad jumps
1000m run
100m handstand walk
1000m run

Surfer on Acid

by Ben Bergeron

3 Rounds for Time
400 meter Run
21 Burpees

The Longest Mile

Benchmark WOD

4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run

The Mile Burpee Club

by Luke Downing

4 Rounds for Time
400 meter Run
25 Burpees

Custom Workout Program

✅ Have an individualized training
program crafted for you.

✅ Designed around you, your goals,
& your equipment.

✅ From a highly-trained coach
committed to your success. Pick Your Coach

Eric Garner

Iron Roots Athlete Memorial WOD

11 Rounds for Time
9 Burpees
15 Air Squats

Living Room Mash 61

Home WOD by WOD Roulette

For Time
1,000 Sit-Ups
Every time you break or rest, complete:
1 Handstand Push-Ups
3 Burpees
5 Jumping Squats

Living Room Mash 96

Home WOD by WOD Roulette

For Time
50 Burpees
50 Push-Ups
250 Air Squats
50 Push-Ups
50 Burpees

Blackjack

aka: "Twenty-One," Benchmark WOD

For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern until...
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups

Tapdance

by David Scharff

8 rounds of
20 freestanding shoulder taps
10 pistol squats

Living Room Mash 100

Home WOD by WOD Roulette

For Time
100 Box Step-Ups
100 Table Rows
100 Sit-Ups
100 Push-Ups
100 Air Squats
100 Russian Twists
100 Shoulder Taps
100 Alternating Lunges
100 Arch Ups
100 Burpees
Split reps as you wish.

Domino

Hyrox Workout of the Week

For Time
5 minute Run
50 Air Squats
5 minute Run
50 Burpees
5 minute Run
50 Push-Ups
5 minute Run
50 Sit-Ups
Time Cap: 45 minutes

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Jumping Jack’s Backlash

by Luke Downing

For Time
50 Air Squats
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Mountain Climbers (L+R)
50 Jumping Jacks
50 Mountain Climbers (L+R)
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Air Squats
50 Jumping Jacks

Combs

Hyrox Workout of the Week

For Time
60 Air Squats
400 meter Run
40 Air Squats
800 meter Run
20 Air Squats
1,600 meter Run
Time Cap: 35 minutes

Pukie Brewster

Benchmark WOD

For Time
150 Burpees

Ajibulufleur

by Taco Fleur

For Time
Buy-In: 28 Chest Push-Ups
Then, 3 Rounds of:
33 Cross Mountain Climbers (L+R=1)
19 Jump Burpees (no Push-Up)
33 Jumping Jacks
19 Jump Burpees (no Push-Up)
33 Bicycle Crunches (L+R=1)
Buy-Out: 28 Tricep Push-Ups

Lockdown countdown

by Lucas B Ferreira

For time
1 HSPU
2 broad jumps
3 v-ups
4 jumping lunges
5 glute bridges
6 jumping knee tucks
7 push-ups
8 abmat sit-ups
9 inchworms
10 sprawls
11 dips
12 cossack squats
13 rower sit-ups
14 reverse lunges
15 pike push up
16 jumping jacks
17 air squats
18 mountain climbers
19 burpees

Living Room Mash 85

Home WOD by WOD Roulette

10 Rounds for Time
20 Burpees to Target (6 in)
15 Air Squats
10 Sit-Ups
5 Push-Ups

Squat Jump

by Dorian Medina

200 Air Squats
*After every 20 perform 5 Burpee Tuck Jumps

Giancarlo

United in Movement Memorial WOD

AMRAP in 9 minutes
10 Thrusters (2x1.5 L water bottles)
10 Ground-to-Overheads (2x1.5 L water bottles)
Directly into:
100 Lunges
100 Jumping Squats
150 Sit-Ups
50 Air Squats
50 Lunges

tttAHTD1

by Max El-Hag

For Time
1 mile Run
Directly into 10 Rounds of:
8 Burpees Over Object
50 foot Walking Lunges
Finally, perform:
1 mile Run

Ozzy

CrossFit Hero WOD

7 Rounds For Time
11 Deficit Handstand Push-Ups (6/4 in)
1,000 meter Run

Verified Benchmark WODs

More WODs

For Time Bodyweight WODs (No-Equipment needed)

locomotivated

Surfer on Acid

The Longest Mile

The Mile Burpee Club

Custom Workout Program

Eric Garner

Living Room Mash 61

Living Room Mash 96

Blackjack

Tapdance

Living Room Mash 100

Domino

5X More WODs

Jumping Jack’s Backlash

Combs

Pukie Brewster

Ajibulufleur

Lockdown countdown

Living Room Mash 85

Squat Jump

Giancarlo

tttAHTD1

Ozzy

Verified Benchmark WODs

More WODs

For Time Bodyweight WODs (No-Equipment needed)

Sorry, no WODs match all of your filters. You may also be interested in these:

locomotivated

Surfer on Acid

The Longest Mile

The Mile Burpee Club

Custom Workout Program

Eric Garner

Living Room Mash 61

Living Room Mash 96

Blackjack

Tapdance

Living Room Mash 100

Domino

5X More WODs

Jumping Jack’s Backlash

Combs

Pukie Brewster

Ajibulufleur

Lockdown countdown

Living Room Mash 85

Squat Jump

Giancarlo

tttAHTD1

Ozzy

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