WodBase

Bodyweight

Workouts that primarily use bodyweight movements with no or minimal equipment.

Angie
For Time
For time
  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats
Annie
For Time
50-40-30-20-10 reps for time
  • Double-unders
  • Sit-ups
Barbara
Rounds
5 rounds for time (3 min rest between rounds)
  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Air Squats
Baseline
For Time
For time
  • 500m Row
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups
Candy
Rounds
5 rounds for time
  • 20 Pull-ups
  • 40 Push-ups
  • 60 Squats
Chad
For Time
1000 Box Step-ups for time
  • Box Step-ups (20 in, 45/35 lb vest)
Chelsea
EMOM
Every minute on the minute for 30 minutes
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
Cindy
AMRAP
20 minute AMRAP
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
Clovis
For Time
For time with running bookends
  • 10 Mile Run
  • 150 Burpee Pull-ups
Daniel
For Time
For time
  • 50 Pull-ups
  • 400m Run
  • 21 Thrusters (95/65 lb)
  • 800m Run
  • 21 Thrusters (95/65 lb)
  • +2 more
Filthy 50
For Time
For time
  • 50 Box Jumps (24/20 inch)
  • 50 Jumping Pull-ups
  • 50 Kettlebell Swings (35/26 lb)
  • 50 Walking Lunges (50 steps)
  • 50 Knees-to-Elbows
  • +5 more
JT
For Time
21-15-9 reps for time
  • Handstand Push-ups
  • Ring Dips
  • Push-ups
Kalsu
For Time
100 Thrusters for time with EMOM burpee penalty
  • Thrusters (135/95 lb)
  • Burpees (5 at the start of each minute)
Karen
For Time
150 reps for time
  • Wall Ball Shots (20/14 lb to 10/9 ft target)
Kelly
For Time
5 rounds for time
  • 400m Run
  • 30 Box Jumps (24/20 inch)
  • 30 Wall Ball Shots (20/14 lb)
Lola
AMRAP
5-minute AMRAP
  • 5 Push-ups
  • 1 Rope Climb (15 ft)
Loredo
Rounds
6 rounds for time
  • 24 Air Squats
  • 24 Push-ups
  • 24 Walking Lunges
  • 400m Run
Maggie
Rounds
5 rounds for time
  • 20 Handstand Push-ups
  • 40 Pistols (alternating)
  • 60 Pull-ups
Marguerita
For Time
50-40-30-20-10 reps
  • Double-unders
  • Sit-ups
Mary
AMRAP
AMRAP 20 minutes
  • 5 Handstand Push-ups
  • 10 Pistols (alternating)
  • 15 Pull-ups
McGhee
AMRAP
30-minute AMRAP
  • 5 Deadlifts (275/185 lb)
  • 13 Push-ups
  • 9 Box Jumps (24/20 in)
Michael
Rounds
3 rounds for time
  • 800m Run
  • 50 Back Extensions
  • 50 Sit-ups
Murph
For Time
For time (partition pull-ups, push-ups, and squats as needed)
  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 mile Run
Nate
AMRAP
20-minute AMRAP
  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 Kettlebell Swings (70/53 lb)
Open 12.1
AMRAP
7-minute AMRAP
  • Burpees
Open 14.5
For Time
21-18-15-12-9-6-3 reps for time
  • Thrusters (95/65 lb)
  • Bar-Facing Burpees
Open 16.5
For Time
21-18-15-12-9-6-3 reps for time
  • Thrusters (95/65 lb)
  • Bar-Facing Burpees
Zeus
Rounds
3 rounds for time
  • 30 Wall Ball Shots (20/14 lb)
  • 30 Sumo Deadlift High-pulls (75/55 lb)
  • 30 Box Jumps (20 in)
  • 30 Push Press (75/55 lb)
  • 400m Run
  • +1 more
Frequently Asked Questions