Travel WODs

WORKOUTS THAT DON’T REQUIRE (MUCH) EQUIPMENT

1. Workout:   “EVA” w/out equipment

Run 800 meters

30 squats and 30 push-ups

5 rounds for Time

 

2.  Workout:   400 m repeats

4x400m with 1 min rest in between.

 

3. Workout:  Ladder

10-9-8-7-6-5-4-3-2-1

Plyo Lunge

Push Up

Sit Ups

Squats

Burpees

 

4.  Workout:  Burpees YAY

100 burpees for time

 

5. Workout: “ANGIE” w/ out equipment

100 dips ( find a chair or bench and do dips)

100 pushups

100 situps

100 squats

 

 

6. NANCY w/ Dumbbells

5 Rounds for Time

400 m run

Overhead Squats with Dumbbells (use 5lb DB to start with)

 

Overhead squats are typically done with a barbell. Dumbbells will be harder, as it will be harder to stabilize two separate weights vs. one. You will more than likely have to drop the weight down with the dumbbells. Keep the weights by your ears- and keep your core tight- arms are locked out and traps are slightly shrugged. I would suggest 5lb dumbbells – test it out before starting and see how it feels.

 

7. ALL LEGS

Complete 2 Rounds FOR TIME:

50 Squats

50 Walking Lunges

25 Plyo Squats

25 Plyo Lunges

INVISIBLE CHAIR ON WALL- 2 Minutes or until failure

 

Finisher= Go for a run 1- 3 miles. Decide the length/ TIME IT!

 

8.Murph with Dips ( FOR TIME)

Use a chair or weight bench for the dips. Go all the way down! Use two benches if available so you can elevate your feet. This is a good workout for you- to help you get your bar dips =) You will have to break the dips up—but do them all before moving to pushups, squats , etc.. This is a LONG workout-as RXd ( with pull-ups it takes most anywhere from 45 min to over an hour). The first time you do this I would cut all the reps in half ( with the exception of the running)

 

*if there is anyway to do assisted pull-ups then do those- Murph as Rx’d is with pull-ups

 

1 mile run

100 dips (or 50)

200 pushups (or 100)

300 squats (or 150)

1 mile run

 

9. Triple Threat:

800 m run

20 Burpees

5 ROUNDS

 

10. Michael

3 Rounds for time

800 M Run

50 Back Extensions

50 Sit ups

*Do the back extensions with your stomach lying to the ground and raising torso.

 

11. Running with Breaks… but NO BRAKES =)

With a running clock run for 20 minutes:

Stop every ODD minute for: 10 Pushups

Stop every EVEN minute for: 10 squats

 

12. Uphill SLOPE

1-2-3-4-5-6-7-8-9-10

Jumping Jacks

Squats

Plyo Lunge ( one= one on each leg!)

Pushups

Situps

Burpees

 

 

13. 5K Run FOR TIME

ALL OUT EFFORT

 

14. Crossfit EndURE

pick your POISON: run, stepmill, bike go all out at highest level and follow the intervals below. Rest when it says ‘off’

1 Min On- 1 Min off

1 Min On- 50 sec off,

1 Min On- 40 sec off,

1 Min On- 30 off,

1 Min On -20 off,

1 Min On -10 off

Then Back up the ladder till you back to  50 off, 1 min On

 

15. Jump Jump the Macdaddy makes ya

Jump Rope 1 min

Pistol (15 each leg)

Jump Rope 1 min

20 Plyo Squats

Jump Rope 1 min

20 Plyo Lunges Lunge Routine (front, side, plyo) x 10

Jump Rope 1 min

20 Burpees

Jump Rope 1 min

 

 

16. Pistol Pain

(pistol is a one leg squat= hello balance and core!)

4 Rounds For Time

Pistols (15 each leg)

400 meter run

50 Double Undrs (or 150 single undrs or 30 tuck jump)

Max Reps Pushups ( No stopping) Chart max # each rnd

 

17. Can you Feel me now?

4 Rounds For Time

400 meter Run

100 yards walking lunges

100 yards Long Jump ( squat jumps)

100 Squats

 

18.  20-30 minute run/jog

Run for a total of 20- 30 min

Stop every 5 minutes and do:

25 jumping jacks

25 squats

25 pushups

 

19. Run and Do What?!

1 mile run for time

Death by Burpees ( Chart max minute you make it to)

1 mile run for time

 

20.Key Colony

4 Rounds Total for Time

400 m run

30 squats

30 pushups

30 situps

30 walking lunges

 

21. JUMP  ROPE

Jump rope for 10 minutes: THEN….

Complete 5 ROUNDS OF:

1 min plank hold

1 min invisible chair hold

 

22. RaBDOW #1

AMRAP( as many rounds as possible)

In 20 minutes

5 burpees

10 pushups

15 squats

 

23. MORE  JUMPIN 4 JOY!

TOTAL OF 4 ROUNDS

100 jumping jacks

100 single unders

25 burpees

 

24. TABATA ( use the gym boss!)

8 rounds total at each station

(20 seconds work: 10 seconds rest)

Dips

Plyo Lunge

Situps

Push Ups

Squats

 

25 . Simple Circuit

3 Rounds for Time:

100 ft sprint

25 squats

10 burpees

100 ft lunge

 

26. Core Conditioning

5 minutes of jump rope

4 minutes of sit ups

3 minutes of suicide runs

2 minutes of plank hold (break when needed)

1 minute invisible chair

 

27. Plyo- Cardio

4 ROUNDS FOR TIME

25 Jumping Jacks

25 Plyo Squats

25 Plyo Pushups

400 Meter SPRINT

 

28. SpRint CyCLe ALL OUT

3 ROUNDS FOR TIME

400 METER SPRINT

200 METER LUNGE

15 BURPEES

 

29:Deck O Cards

For 30 minutes go through a deck of cards:

Do as many # s as on the card (exercises categorized by suits):

Face Cards= Do what  they are asssigned

HEARTS- PUSHUPS

SPADES-PLYO SQUATS

DIAMONDS-SITUPS

CLUBS-BURPEES

JACKS- 100 single unders

QUEENS- 20 Plyo Lunges

Kings- 1 minute plank

ACE- 1 minute invisible chair

 

 

30: Suicidal PUSH

Pushups to Failure then A full Suicide Run SPRINT

Keep Going until you get to 200 Push Ups (100 /150 if modifying)

***(failure means any sort of rest at top or bottom at all… as soon as there is a pause or break in consecutive pushups, you must go on to the sprint ) ***

 

31:MORE BURPEES

1 minute invisible chair

100 Burpees

100 Single Under w Jump rope

 

32:SQUIZZZZATTTTT

400 BodyWeight Squats For TIME

 

 

33:”400”

400 METER SPRINT

100 SQUATS

100 PUSHUPS

100 SITUPS

100 JUMPING JACKS

 

34:SHOULDER PRESS DOWN

4 Rounds For Time

25 pushups

25 Dumbbell Shoulder Presses

 

35:Running with a Cherry on Top=)

-Run 400 meters
-50 Squats
-Run 400 meters
-50 Push-ups
-Run 400 meters
-50 Sit-ups
Run 400 meters

 

36:THIS ONE WILL HURT MORE TOMORROW

400 m walking lunge for time

 

37:THREE- FIVE

3-5 ROUNDS FOR TIME:

( CHOOSE # OF ROUNDS BASED ON CURRENT FITNESS LEVEL)

30 PUSHUPS

40 SITUPS

50 SQUATS

 

38:IN LIKE FLYNN -ISH

AMRAP 20 MINUTES

100 YARD SPRINT

30 SINGLE UNDERS

10 SQUATS

5 PUSHUPS

 

39:THE ULTIMATE COUNTDOWN

100 SINGLE UNDERS

80 JUMPING JACKS

60 WALKING LUNGES

50 SQUATS

40 BURPEES

30  PUSHUPS

20 DIPS

10 MORE BURPEES =)

 

40: JUMP ROPE AND SQUIZZZATTTTS

5 ROUNDS TOTAL

100 SINGLE UNDERS

50 SQUATS