Travel WODs

For our athletes who are traveling out of town, or for when you can’t make it to the box, here are some ideas to keep your workouts going.

3 rounds: run 1/2 mile, 50 air squats
3 rounds: sprint 200m, 25 push ups
3 rounds: 10 handstand push ups, run 200m
3 rounds: 50 sit-ups 400 meter run or sprint or walk
3 rounds: run 1/2 mile, 50 air squats
3 rounds: 30 push ups, 30 sec handstand or plebs plank
3 rounds: 20 tuck jumps, 30 sec handstands
3 rounds: 400m run/sprint, 30 air squats
3 rounds: 20 jumping jacks, 20 burpees, 20 air squats
3 rounds: run 400m, 30 air squats, 30 sec handstand
3 rounds: run 200m 50 squats
3 rounds: 20 air squats 20 burpees 20 push ups
4 rounds: 25 jumping squats
4 rounds: 10 vertical jumps, 10 push ups, 10 sit ups
4 rounds: handstand for 30 secs or 5 handstand push ups, 400 meter run
4 rounds: run 400m, 50 air squats
4 rounds: 20 sit ups with support under the lumbar spine, 20 push ups, run 400m
4 rounds: 50 air squats (rest for 2 minutes between rounds)
4 rounds: run 400m 20 burpees
4 rounds: 20 pull ups, 20 push ups
5 rounds: 3 vertical jumps 3 squats 3 long jumps
5 rounds: 400m sprints
5 rounds: 30 sec handstand, 20 air squats
5 rounds: 10 vertical jumps run 400m
5 rounds: handstand 1 minute hold bottom of the squat for 1 minute
5 rounds: ten vertical jumps (jump as high as you can, land and do it again), 10 push ups
5 rounds: 50 air squats (rest=work between rounds)
5 rounds: 30 sec handstand against a wall, 30 sec static hold at the bottom of the squat
5 rounds: 10 air squats with eyes closed open eyes 10 push ups eyes closed
5 rounds: run 1 minute, squat 1 minute
5 rounds: 10 push ups, 10 hollow rocks, run 200m
5 rounds: 30 sec handstand, 60 sec squat hold (at the bottom of the squat)
5 rounds: 100m dash, 10 air squats (rest 2 minutes between rounds)
5 rounds: run 200m, 20 air squats
5 rounds: 30 sec handstand, 30 air squats
5 rounds: run 800m, 30 squats, 30 push ups
5 rounds: 10 push ups, 10 squats, run 200m
5 rounds: 20 squats, 20 push ups, 20 sit ups
5 rounds: 5 handstand push ups, 10 burpees
6 rounds: 10 push ups, 10 air squats, 10 sit ups
7 rounds: 7 squats, 7 burpees
8 rounds: 30 sec handstand, 10 squats
8 rounds: sprint 100m, 30 squats
8 rounds: handstands, 30 sec hold 30 sec static squat 30 sec rest
10 rounds: 10 push ups, 10 sit ups, 10 squats
10 rounds: 10 push ups, 100m dash
10 rounds: 100m dash
10 rounds: 10 push ups 10 squats 10 sit ups 10 rounds
10 rounds: sprint 100m walk 100m
10 rounds: 10 walking lunges 10 push ups
10 rounds: 10 burpees, 100m sprint
10 rounds: “L” sit off the floor for 10 secs
10 rounds: handstand 30 secs, squat hold 30 secs
10 rounds: 10 sit ups, 10 burpees
10 rounds: handstand hold, 30 secs, squat hold 30 secs
10 rounds: sprint 50m, 10 push ups
10 rounds: 50m sprint
10 rounds: 10 push ups, 10 sit ups, 10 squats
20 rounds: 5 push ups, 5 squats, 5 sit ups
20 rounds: 1 burpee, 10 air squats
20 rounds: 1 burpee, 10 air squats

50 push ups, 50 squats, 50 hollow rocks
50 split jumps
100 air squats
100 air squats, 1 mile run
100 air squats, 50 push ups, 1 mile run
100 burpees
100 jumping jacks, 75 air squats, 50 pushups, 25 burpees
100 push ups
100m walk on your hands, even if it is 2m at a time
200 air squats
250 jumping jacks

run 1 mile
run 1 mile, 10 push ups every 1 minute
run 1 mile, 20 lunges at every 1 minute
run 1 mile, 100 air squats at midpoint
run 1 mile, 10 air squats every 1 minute
run 1 mile, lunging 30 steps every 1 minute
run 1 mile, plus 50 squats

10-9-8-7-6-5-4-3-2-1: sit ups, 100m sprint
10-9-8-7-6-5-4-3-2-1: burpees, sit ups
10-9-8-7-6-5-4-3-2-1: air squats, push ups
10-9-8-7-6-5-4-3-2-1: push ups, jumping squats

“Susan”
5 rounds: run 200m, 10 squats, 10 push ups

“Invisible Fran”
21-15-9: air squats, push ups

10 minute WOD: run for 10 minutes stopping to do 20 air squats each minute
Tabata (4 minutes of each exercise, 20 sec work, 10 sec rest, 8 rounds): squats, push ups
Tabata (4 minutes of each exercise, 20 sec work, 10 sec rest, 8 rounds): tuck jumps, sit ups

handstand practice: 25 tries at free handstands, then a 1 mile run at 80%

 

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