A traveling WOD is a workout that you can do anywhere with no equipment. As if you were traveling and staying somewhere with no access to a fitness center. These are great workouts to do at home too. All you need is the motivation to start! See there is never a reason not to exercise!
◦ 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
sit-ups
jumping jacks
◦ 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
◦ Handstand/Headstand:
Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
◦ 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
◦ For time:
10 handstand jackknife to vertical jump
10 handstand jackknife to tuck jump
10 handstand jackknife to straddle jump
◦ 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 burpies
◦ 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
◦ Handstand: spend a total of 3 minutes in a handstand
◦ 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
Burpies
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 burpies
100meter sprint
◦ L Sit:
“L” sit using 2 chairs. 10 rounds of 10 seconds
(if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!)
◦ 4 rounds for time:
run 400 meters
50 air squats
◦ 10 rounds:
Handstand 30 seconds
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
◦ 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 burpies
◦ 5 rounds for time:
Burpee to the push up position,
Do 10 push ups
Burpie out
◦ For time: Run 1 mile, plus 50 squats
◦ 10 rounds – 30 seconds each:
Straight arm plank
Bottom of squat
Hollow rock hold
Use the transition times as your rest periods…they should be as brief as possible.
◦
10 rounds – 5 push ups with a 30 second 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%.
◦ 8 rounds for time:
Sprint 100m
30 squats
◦ 3 rounds, for time:
30 push ups
30 second handstand or Plank
◦ 10 rounds for time:
10 sit ups
10 burpies
◦ 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 burpies
◦ 5 rounds:
30 second handstand against a wall
30 second static hold at the bottom of the squat
◦ 5 rounds:
Run 1 minute
Squat 1 minute
◦ 5 rounds for time:
10 push-ups
10 hollow rocks
Run 200 meters
◦ Do Tabata Squats with eyes closed
◦
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)
◦ 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
◦ 3 rounds:
20 tuck jumps
30 second handstands
◦ 3 rounds for time:
400m run/sprint
30 air squats
◦ 3 rounds for time:
20 jumping jacks
20 burpies
20 air squats
◦ 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.
◦ 10 rounds: 50 meter sprint
◦ Test yourself on a max set of push ups…tight body chest to the
floor…full extension! After that do 100 air squats for time
◦ Tabata – 4 minutes at each exercise – 20 seconds on 10 second rest for 8 rounds of:
Tuck jumps
Sit ups
◦ 3 rounds for time:
Run 400m
Air squat
30 hand stand
30 seconds
◦ 5 rounds for time:
30 second handstand
60 second squat hold ( at the bottom of the squat)
◦ 3 rounds for time:
Run 200 meters
50 squats
◦ 3 rounds for time:
20 Air squats
20 Burpies
20 Push-Ups
◦ For time:
10-9-8-7-6-5-4-3-2-1
Air squat
Push up
◦ 5 rounds for time:
100M dash
10 air squats
Rest 2 minutes between rounds
◦ For time:
1 mile run
20 lunges at every minute
◦ 5 rounds:
run 200 meters
20 air squats
◦ 20 rounds:
1 burpee
10 air squats
◦ 21-15-9:
Push ups
Hollow rocks
Jump squats
◦ For time:
50 push ups
50 squats
50 hollow rocks
◦ For time:
10-9-8-7-6-5-4-3-2-1:
push up
jumping squat
◦ 5 rounds for time:
30 second handstand
30 air squats
◦ 5 rounds for time:
run 800 meters
30 squats
30 push-ups
◦ 5 rounds for time:
10 push ups
10 squats
run 200 meters
◦ 10 rounds for time:
10 push ups
10 sit ups
10 squats
◦ 4 rounds for time:
Run 400 meters
20 burpies
◦ For time:
100 air squats
50 push ups
1 mile run
◦ 21-15-9 for time:
Jump squats
Handstand push ups
◦ For time:
100 air squats
1 mile run
◦ 5 rounds for time:
20 squats
20 push-ups
20 sit ups
◦ 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
◦ “PR DAY”:
Pick any two metabolic or gymnastic events and go for a personal record!
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