10 Summer Bodyweight WODs to Take your Training Outside

Summer is here, so put down the barbell and get back to these milestone bodyweight WODs that you can take outside!


We all know them, we all love them. The benchmark girls. These bodyweight WODs can be done without any equipment – It´s just you and your body.  You only need a bar or branch for Pull Ups, which is easy to find at any keep-fit trail or park, so these are perfect WODs for completing outside.

At first glance, these seem to be easy because they only consist of body weight exercises, but everyone who has tried them before knows that this is a lie. Go hard and they will push you to your limits!


‘According to the National Weather Service the use of short, distinctive given names in written as well as spoken communications is quicker and less subject to error than more cumbersome identification methods, so since 1953 storms have been assigned female given names […] The convenience and logic inspired our granting a special group workouts women´s names…’¹

Greg Glasmann


5 rounds for time

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Air squats


Every minute on the minute for 30 min

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats


As many rounds as possible in 20 min:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats


As many rounds as possible in 20 minutes

  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups
Male crossfit athlete pull up bodyweight wods
Pull Ups: Find a bar or a branch and you’re all set!


50-40-30-20-10 rep rounds for time:

  1. Double-unders
  2. Sit-ups

If you want to scale this bodyweight WOD, replace Double Unders with Singles.

For a full collection of all the Girl WODs, go to our WOD Directory

Now, if you are looking to challenge yourself even further, it’s time to check out 5 brutal bodyweight WODs on the next page…

Male crossfit athlete pull up bodyweight wods © RX'd Photography

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.


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