WOD

Below are some WODs you can do while traveling, when you can’t make it to the gym, or on the road (remember, there are NO EXCUSES!):

Running Airsquats

3 rounds:

• Run 1/2 mile
• 50 air squats

15 Min AMRAP

• 10 Pushups
• 50 Mountain Climbers
• 25 Sit-Ups

Crazy Tens

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

Beat the minute

(every minute on the minute for 15 minutes)

• 5 burpees
• 5 Jump Squats
• 5 Pushups

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

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 burpees

For time: Run 1 mile

10 rounds for time:

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

5 rounds for time:

• 30 double unders
• 30 Squats

For time: 100 air squats

5 rounds:

• Handstand 1 minute
• Hold bottom of the squat for 1 minute

For time: 100 push ups

For time:
10-9-8-7-6-5-4-3-2-1

• Burpees
• Sit ups
• Pushups

3 rounds for time:

• 50 sit-ups
• 50 Lunges

10 rounds for time:

• 10 walking lunges
• 10 push-ups

AMRAP 10 minutes:

• 50 Jumps squats
• 25 Dips

4 rounds for time:

• 5 V- push ups
• 5 Decline Pushups
• 5 Diamond pushups

10 rounds for time:

• 10 burpees
• 100meter sprint

4 rounds for time:

• 75 Jumping jacks
• 50 air squats

20 Min AMRAP

• 50ft Bear crawl
• 10 Pushups
• 50 ft Crabcrawl
• 10 Air Squats

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

5 rounds for time:

• Burpee to the push up position,
• Do 10 push ups
• Burpee out

For time: Run 1 mile, plus 50 squats

10 rounds – 30 seconds each:

• Belly Busters
• Bottom of squat
• Hollow rock hold
• Use the transition times as your rest periods…they should be as brief as possible.

Tabata- 20 sec on 10 off 8 rounds each (one exercise ata time)

• Pushups
• Squats
• Situps
• Dips

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

For time:

• 250 jumping jacks

For time:

• 100 jumping jacks
• 75 air squats
• 50 push ups
• 25 burpees

AMRAP 15 minutes

• 50 Double Unders (100 singles)
• 10 Walkouts

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

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.

Test yourself on a max set of push ups…tight body chest to the
floor…full extension! If you cannot do “mens style” do your pushups from the knees. 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
Planks
Mountain Climbers

3 rounds for time:

• Run 400m
• Air squat
• 30 hand stand
• 30 seconds

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

AMRAP 12 minutes:

• 20 push ups
• 20 squats
• 10 Up-n-Down Planks

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:

• 100 Jump Rope
• 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

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

5 rounds for time:

• 5 handstand push ups
• 10 burpees

5 rounds for time – while wearing 15# weight vest:

• Run up Hill (230m long, 22m rise, 9 degree incline)
• 5 push ups
• Run down Hill
• 5 push ups