Travel WODs

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