Travel WODs

Ever been anywhere? Yeah most of us have. What happens if you can’t drop in at a box for whatever reason?

 

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Yeah so instead of doing NOTHING there are so many different Travel WODs that you can do. Some even in your hotel room! Below is a list I have compiled through searching and personal suffering while traveling.

 

100 Push ups for time: every time you rest, do 10 sit ups
10 Rounds For Time: 10 Pushups 10 Sit ups 10 Squats
5 Rounds For Time: Run 200m 10 Squats 10 Push Ups
3 Rounds For Time: Run 200m 25 Pushups
3 Rounds For Time: 10 Handstand Pushups Run 200m
20 Rounds For Time: 5 Pushups 5 Squats 5 Situps
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set
21-15-9 Air Squats Pushups
Spend a total of 5 minutes in a handstand
6 Rounds For Time: 10 Pushups 10 Air Squats 10 Sit Ups
5 Rounds For Time: 3 Tuck Jumps 3 Squats 3 Broad Jumps
8 Rounds For Time: Handstand 30 seconds 10 Squats
10 Rounds For Time: 10 Pushups Run 100m
For Time: Run 1 mile, lunging 30 steps every minute
Run 1 mile, lunging 30 steps every 1 minute.
5 Rounds For Time: Handstand 30 seconds 20 Air Squats
4 Rounds for Time: 25 Jumping Squats
4 Rounds For Time: 10 Tuck Jumps 10 Pushups 10 Situps
For Time: 100 anything
10 Rounds For Time: 10 Pushups 10 Squats 10 Tuck Jumps
5 Rounds For Time: Handstand 1 minute Hold bottom of the squat 1 minute
10 Rounds For Time: Sprint 100m Walk 100m
10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time: Burpees and Situps
3 Rounds: 50 Situps Run 400m
10 Rounds For Time: 10 Walking Lunges 10 Pushups
10 Rounds For Time: 10 Burpees Run 100m
4 Rounds For Time: Run 400m 50 Air Squats
10 Rounds For Time: 10 Pushups 10 Squats
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.
For Time: Run 800m 100 Air Squats Run 800m
4 Rounds For Time: Run 400 meters, 50 air squats
10 Rounds: Handstand 30 seconds, to Squat hold 30 seconds
5 Rounds For Time: Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups
7 Rounds For Time: 7 Air Squats 7 Burpees
5 Rounds For Time: 50 Air Squats Rest the amount of time it took to complete the 50
For Time: Run 1 mile — do 10 Pushups every minute
8 Rounds For Time: Run 100m 30 Air Squats
10 Rounds For Time: 10 Situps 10 Burpees
For Time: 100 Jumping Jacks 75 Air Squats 50 Pushups 25 Burpees
5 Rounds For Time: Run 1 minute Squat 1 minute
3 Rounds For Time: 10 Air Squats 10 Pushups 10 Situps
3 Rounds For Time: 20 Jumping Jacks 20 Burpees 20 Air Squats
10 Rounds For Time: Run 100m 20 Air Squats
For Time: 100 Push-ups 100 Sit-ups 100 Squats
10 Rounds For Time: 10 push-ups, 10 squats
3 Rounds For Time: 30 Push-ups 40 Sit-ups 50 Squats
AMRAP in 20 minutes: 5 Pushups 10 Situps 15 Squats
21-15-9 Rep Rounds for Time: Walking Lunges (each leg) Handstand Push-ups
3 Rounds for Time: Run 400m 50 Squats 25 Pushups
For Time: Run 1000m 100 Air Squats 50 Pushups
Squats for time (pick a number between 250-500)
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time: Burpees Pushups Situps
AMRAP in 20 minutes: 5 Handstand push-ups 10 Pistols
For Time: Run 1 mile with 100 air squats at midpoint
5 Rounds For Time: Burpee to the push up position, do 10 push ups, Burpee out.
For Time: Burpees (50-150 – pick a number and go for it!)
For Time: Run 800m, 50 Squats, 50 Situps
For Time: Run 1 mile 100 Push-ups 200 Squats Run 1 mile
21-15-9 Rep Rounds for Time: Handstand Push-ups Chair Dips Push-Ups
For Time: 21 Pushups 42 Squats 15 Pushups 30 Squats 9 Pushups 18 Squats
For Time: 400m Walking Lunges
For Time: Run 1 mile, 50 Squats
10 Rounds: Plebs plank, bottom of squat, hollow rock hold, 30 seconds each
10 Rounds: 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight). After the 10 rounds, 3x 100m dash @ 80%.
Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%
For Time: Run 400 meters 50 Squats Run 400 meters 50 Push-ups Run 400 meters 50 Sit-ups Run 400 meters
50 air squats x 5. Rest equal amounts as it took to do each 50.
For Time: 80-60-40-20 Reps of Air Squats 40-30-20-10 Reps of Situps 20-15-10-5 of Handstand Pushups
Run 1 mile and do 10 push-ups every 1 minute
5 Rounds: 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat
For Time: 50 Walking Lunges 800m run 50 Walking Lunges
For Time: 30 Handstand Pushups 40 Jump squats 50 Situps 60 Squats 70 Double unders
AMRAP in 20 minutes: 10 Bench dips 10 Box jumps 10 Walking Lunges
For Time: 60 Pushups Run 400m 40 Pushups Run 800m 20 Pushups Run 1 mile
5 Rounds For Time: 100 Single Unders 50 Squats
For Time: 100 Air Squats 75 Situps 50 Box Jumps 25 KTE’s Run 400m
For Time: 100 Air Squats 75 Situps 50 Box Jumps 25 KTE’s Run 400m
5 Rounds: Run 1 minute, squat 1 minute
5 Rounds For Time: 10 push-ups, 10 hollow rocks, run 200 meters
3 Rounds for Time: 10 air squats, 10 push ups, 10 sit ups
10 Rounds: Sprint 50 meters, 10 push ups
3x 20 tuck jumps. 3x 30 second handstands.
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.
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 5x. This is 1 round. Rest. Do 3 more rounds.
For Time: 10-9-8-7-6-5-4-3-2-1: push up, jumping squat
Bottom to bottom Tabata Squats ( 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)
Burpee/ Sit ups Ladder: Do 10 burpees ….Go to opposite side of room……do 2 Sit ups. Return to original side do 9 burpees……Go to opposite side of room……do 4 Sit ups. Decrease Burpees by 1 and increase Sit Ups by 2. Work your way down to one Burpee and up to 20 Sit up
3 Burpees, 6 supermans, 9 Situps – AMRAP in 10 min
20 sec of mountain climbers, 20 sec of squats, 20 sec of rest – 5 Rounds
2 minute max push ups,1 minute break, 2 minutes max sit ups, 1 minute break, 2 minute max squats
Run 5 minutes turn around and go back in less than 5 minutes (a negative split)

By | 2017-01-05T00:50:05+00:00 January 5th, 2017|Articles, Fitness, Health, Uncategorized|Comments Off on Travel WODs