Travel WOD
No equipment workouts you can take on the road or do at home.
Warm up
- 10 cat cows
- 10 ps elbow openers (from planks for RX)
- 10 ps thread the needle (from planks RX)
- 6 bird dog with a 2 sec pause( from planksRX)
- on a matt 10 roll ups to standing( single legsRX)
- 10 lunges with arms reaching back
- 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