​​For our athletes who are traveling out of town or for when you can’t make it to the gym, below are some ideas to keep your workouts going:

  • 3 rounds : Run 1/2 mile 50 air squats


  • 10 rounds : 10 push-ups 10 sit ups 10 squats


  • For time : 200 air squats


  • “Susan”

5 rounds

Run 200m 10 squats 10 push ups

  • 3 rounds for time : Sprint 200m 25 push ups


  • 3 rounds for time : 10 Handstand push ups 200m run


  • Tabata – 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds Squats Push ups


  • 20 rounds for time : 5 push ups 5 squats 5 sit ups


  • For time : Walk 100 meters on your hands, even if it is 2 meters at a time.


  • For time : 10-9-8-7-6-5-4-3-2-1 sets of sit-ups 100 meter sprint


  • For time : “Invisible Fran” – 21-15-9 of: Air squats Push ups


  • 6 rounds for time : 10 push ups 10 air squats 10 sit ups
  • 5 rounds for time : 3 vertical jumps 3 squats 3 long jumps
  • 8 rounds for time : Handstand 30 seconds 10 squats
  • 10 rounds for time : 10 push-ups 100M dash
  • 5 rounds, each for time : 400M sprints
  • 10 rounds, each for time : 100 m dash
  • For time : Run 1 mile, lunging 30 steps every 1 minute
  • 5 rounds for time : Handstand 30 seconds 20 air squats
  • 4 rounds, each for time : 25 jumping squats
  • 4 rounds for time : 10 vertical jumps 10 push ups 10 sit ups
  • For time : 10 air squats every 1 minute of your 1 mile run
  • For time : 100 burpees
  • For time : Run 1 mile
  • 10 rounds for time : 10 push-ups 10 squats 10 sit ups 10 rounds
  • 5 rounds for time : 10 vertical jumps run 400 meters
  • For time : 100 air squats
  • 5 rounds : Handstand 1 minute Hold bottom of the squat for 1 minute
  • 10 rounds, for time : Sprint 100 meters Walk 100 meters
  • For time : 100 push ups
  • For time : 10-9-8-7-6-5-4-3-2-1 Burpees Sit ups
  • 3 rounds for time : 50 sit-ups 400 meter run or sprint or walk
  • 10 rounds for time : 10 walking lunges 10 push-ups
  • For time : 50 split jumps
  • 4 rounds for time : Handstand for 30 seconds or 5 handstand push ups 400 meter run
  • 10 rounds for time : 10 burpees 100meter sprint
  • 20 rounds for time : 1 burpee 10 air squats
  • 3 rounds for time : Run 1/2 mile 50 air squats
  • For time: Run 1 mile with 100 air squats at midpoint
  • 7 round for time : 7 squats 7 burpees
  • For time : Run 1 mile, plus 50 squats
  • Handstand practice : 25 tries at free handstands, then a 1 mile run at 80%.
  • 5 rounds, each for time : 50 air squats x 5. Rest equal amounts as it took to do each 50
  • Run 1 mile and do 10 push-ups every 1 minute
  • 8 rounds for time : Sprint 100m 30 squats
  • 3 rounds, for time : 30 push ups 30 second handstand or Plebs Plank
  • 10 rounds for time : 10 sit ups 10 burpees
  • 10 rounds: Handstand hold, 30 seconds, Squat hold 30 seconds
  • For time : 250 jumping jacks
  • For time : 100 jumping jacks 75 air squats 50 push ups 25 burpees
  • 5 rounds : 30 second handstand against a wall 30 second static hold at the bottom of the squat
  • 5 rounds for time : 10 air squats with eyes closed open eyes 10 push ups eyes closed
  • 5 rounds : Run 1 minute Squat 1 minute
  • 5 rounds for time : 10 push-ups 10 hollow rocks Run 200 meters
  • 4 rounds for time : 20 sit ups with support under the lumbar spine 20 push ups Run 400m
  • 8 rounds : Handstands, 30 second hold 30 second static squat 30 second rest
  • 10 rounds for time : Sprint 50 meters 10 push ups
  • 4 rounds : 50 air squats rest for 2 minutes between rounds
  • 21-15-9 for time : Sit ups Push ups Air squats
  • 10 Minute WOD: Run for 10 minutes stopping to do 20 air squats each minute
  • 4 rounds for time : 20 pull ups 20 push ups
  • 5 rounds for time : 5 handstand push ups 10 burpees