Travel WOD

No equipment workouts you can take on the road or do at home.

Warm up

  1. 10 cat cows
  2. 10 ps elbow openers (from planks for RX)
  3. 10 ps thread the needle (from planks RX)
  4. 6 bird dog with a 2 sec pause( from planksRX)
  5. on a matt 10 roll ups to standing( single legsRX)
  6. 10 lunges with arms reaching back
  7. squat for 2 mins moving side to side

1

3 Rounds:

Run 1/2 mile
50 Squats and 25 burpees

2

10 Rounds:

10 pushups
10 L-sits
10 Squats

3

200 squats for time

4

5 Rounds:

Run 200m
10 jump squats
10 Vsit and supermans
10 pushups

5

3 Rounds:

Sprint 200m
25 pushups
25 walking lunges

6

6 Rounds:

10 pushups
10 squats
10 hollow rocks

7

5 Rounds:

3 vertical jumps
3 squats
3 long jumps

8

5 Rounds:

400m sprint
2 minutes rest in between

9

Run 1 mile
10 squats every minute

10

100 burpees for time

11

10 Rounds:

10 pushups
10 squats
10 renegade rows with push to ceiling

12

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

13

4 Rounds:

Run 400m
50 squats

14

7 Rounds:

7 squats
7 burpees
7 plank toe touches

15

100 jumping jacks
75 squats
50 pushups
25 burpees

16

3 Rounds:

10 handstand pushups
20 burpees
30 squats

17

50-40-30-20-10
pushups
squat jumps

18

Run 1 mile
100 pushups
100 squats
100 situps
Run 1 mile

19

3 Rounds:

30 walking lunges
20 tuck jumps
10 burpees

20

AMRAP in 15 minutes:

7 handstand pushups
10 pushups

21

6 Rounds:

200m sprint
21 burpees

22

2 Rounds:

50 mountain climbers
40 seated torso twists
30 burpees
20 pushups
10 high jump tucks

23

100 squats
50 pushups

24

400m of broad jump burpees

25

8 Rounds:

8 pistols (4 each leg)
8 pushups