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Travel W.O.D.s

Traveling? Below is a list of WODs that you can do while your away

  • -Run 1 mile for time.
  • -10 push-ups, 10 squats, 10 rounds.
  • -Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
  • -Handstand to Jack-Knife to vertical jump. 30 Reps.
  • -Run 1 mile with 100 air squats at midpoint, for time.
  • -7 squats, 7 burpies, seven rounds, for time.
  • -10x 30 second handstand to 30 second bottom of the squat hold.
  • -Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
  • -Run 1 mile, plus 50 squats-for time.
  • -100 burpees for time.
  • -5 squats, 5 push-ups, 5 sit ups, 20 rounds.
  • -Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
  • -5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. -Then 3x 100m dash @ 80%.
  • -Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
  • -Handstand 10 seconds jack-knife to vertical jump. 25 reps…
  • -Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
  • -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.
  • -Sprint 100m 30 squats…8 rounds.
  • -30 push ups, 30 second handstand or Plebs Plank..3 rounds.
  • -10 sit ups and 10 burpees…10 rounds-for time.
  • -Handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
  • -250 jumping jacks…for time.
  • -100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
  • -Tabata Push-ups.
  • -30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
  • -With eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
  • -Run 1 minute, squat 1 minute 5 rounds.
  • -air squat x 10 push up x 10 sit up x 10 3 rounds for time
  • -10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
  • -Do Tabata Squats with eyes closed.
  • -bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
  • -20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
  • -Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
  • -sprint 50 meters, 10 push ups. 10 rounds.
  • -50 air squats, 4 rounds. rest for 2 minutes between rounds.
  • -3x 20 tuck jumps. 3x 30 second handstands.
  • -400m run/sprint 30 air squats, 3rounds for time.
  • -20 jumping jacks, 20 burpies, 20 air squats…3 rounds
  • -Warm up. Run 100 meters and do 20 air squats. 10 rounds.
  • -Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
  • -100 air squats 3 min. rest, 100 air squats.
  • -Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5×. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
  • -10x 50 meter sprint.
  • -Test yourself on a max set of push ups…tight body chest to the floor…full extension!
  • f you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
  • -Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups
  • -run 400m air squat 30 hand stand 30 seconds 3 rounds for time
  • -5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form
  • -50 burpees for time.
  • -5 pushups, 5 squats, 5 sit-ups – 20 rounds
  • -Run 1 mile, stopping every minute to do 20 air squats.
  • -30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds
  • -run 200 meters, 50 squats, 3 rounds
  • -Tabata Squats
  • -Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time.