Travel WODs

Below are some WODs you can do while traveling, when you can’t make it to the gym, or when you just want to stay home (remember, there are NO EXC– USES!):

Run 1/2 mile
50 air squats
10 push-ups
10 sit ups
10 squats

◦ For time: 200 air squats

Run 200m
10 squats
10 push ups
Sprint 200m
25 push ups
10 Handstand push ups
200m run
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.

10-9-8-7-6-5-4-3-2-1 sets of
sit-ups
100 meter sprint
“Invisible Fran” – 21-15-9 of:
Air squats
Push ups
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.
10 push ups
10 air squats
10 sit ups
3 vertical jumps
3 squats
3 long jumps
Handstand 30 seconds
10 squats
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

Handstand 30 seconds
20 air squats
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

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 push-ups
10 squats
10 sit ups
10 rounds
10 vertical jumps
run 400 meters

◦ Handstand: spend a total of 3 minutes in a handstand

◦ For time: 100 air squats

Handstand 1 minute
Hold bottom of the squat for 1 minute
Sprint 100 meters
Walk 100 meters

◦ For time: 100 push ups

10-9-8-7-6-5-4-3-2-1
Burpies
Sit ups
50 sit-ups
400 meter run or sprint or walk
10 walking lunges
10 push-ups

◦ For time: 50 split jumps

Handstand for 30 seconds or 5 handstand push ups
400 meter run
10 burpies
100meter sprint
“L” sit off the floor. 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!!!)
run 400 meters
50 air squats
Handstand 30 seconds
Squat hold 30 seconds
Ten vertical jumps ( jump as high as you can, land and do it again)
10 push-ups
1 burpee
10 air squats
Run 1/2 mile
50 air squats

◦ For time: Run 1 mile with 100 air squats at midpoint

7 squats
7 burpies
Burpee to the push up position,
Do 10 push ups
Burpie out

◦ For time: Run 1 mile, plus 50 squats

Plebs plank
Bottom of squat
Hollow rock hold
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%.

◦ 25 reps for time: Handstand 10 seconds jack-knife to vertical jump

◦ Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure
the hips extend before the arms bend!

◦ 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

Sprint 100m
30 squats
30 push ups
30 second handstand or Plebs Plank
10 sit ups
10 burpies
Handstand hold, 30 seconds,
Squat hold 30 seconds
250 jumping jacks
100 jumping jacks
75 air squats
50 push ups
25 burpies
30 second handstand against a wall
30 second static hold at the bottom of the squat
10 air squats with eyes closed
open eyes
10 push ups eyes closed
Run 1 minute
Squat 1 minute
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)

20 sit ups with support under the lumbar spine
20 push ups
Run 400m
Handstands, 30 second hold
30 second static squat
30 second rest
Sprint 50 meters
10 push ups
50 air squats
rest for 2 minutes between rounds
20 tuck jumps
30 second handstands
400m run/sprint
30 air squats
20 jumping jacks
20 burpies
20 air squats
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! If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time

Run 400m
Air squat
30 hand stand
30 seconds
30 second handstand
60 second squat hold ( at the bottom of the squat)
Run 200 meters
50 squats
20 Air squats
20 Burpies
20 Push-Ups
10-9-8-7-6-5-4-3-2-1
Air squat
Push up
100M dash
10 air squats
Rest 2 minutes between rounds
1 mile run
20 lunges at every minute
run 200 meters
20 air squats
1 burpee
10 air squats
Push ups
Hollow rocks
Jump squats
50 push ups
50 squats
50 hollow rocks
10-9-8-7-6-5-4-3-2-1:
push up
jumping squat
30 second handstand
30 air squats
run 800 meters
30 squats
30 push-ups
10 push ups
10 squats
run 200 meters
10 push ups
10 sit ups
10 squats
Run 400 meters
20 burpies
100 air squats
50 push ups
1 mile run
Jump squats
Handstand push ups
100 air squats
1 mile run
20 squats
20 push-ups
20 sit ups
Sit ups
Push ups
Air squats

◦ 10 Minute WOD: Run for 10 minutes stopping to do 20 air squats each minute

20 pull ups
20 push ups

◦ “PR DAY”:
Pick any two metabolic or gymnastic events and go for a personal record!

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