TRAVEL WODS

Use these WODs when you are on vacation or on the road.

For time:

50 Burpees

100 Air Squats

50 Burpees

*****

3 Rounds:

Run ½ Mile

50 Air Squats 

*****

Run for 10 minutes

stop EMOM to do 20 air squats 

*****

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

Burpees

Situps x2 

*****

Time To Get Chipper

50 air squats

10 burpees

40 sit-ups

10 burpees

30 walking lunges

10 burpees

20 pushups

10 burpees

10 pullups

10 burpees

20 pushups

10 burpees

30 walking lunges

10 burpees

40 sit-ups

10 burpees

50 air squats 

*****

6 Rounds for time

15 reverse lunges

15 hollow rocks

15 push ups

*****

15 Minute EMOM (every minute on the minute)

3 pushups + 3 burpees 

*****

5 Rounds For Time

10 pushups

15 situps

20 air squats

 

*****

10 Minute AMRAP

10 mountain climbers

10 push ups

10 hollow rocks

10 sit-ups 

***** 

10 Min AMRAP

15 lunges

10 pushups

15 lunges

20 situps 

*****

15 Second plank

15 second rest

30 second plank

30 second rest

45 second plank

45 second rest

1 minute plank

1 minute rest

Max effort plank

1 minute rest

Max effort plank

(midline stability- flat as a board) 

*****

“Cindy”

20 minutes AMRAP

5 Pull-ups

(sub with 10 Double Unders or 5 jump tucks)

10 Push-ups

15 Squats 

*****

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

*****

3 Rounds For Time:

Run 800m

50 Air Squats

*****

10 Rounds For Time:

10 Push Ups

10 Sit ups

10 Air Squats 

*****

21-15-9

Burpees

Jump Lunges 

*****

3 Rounds for Time:

20 Air Squats

20 Burpees

20 Push Ups 

*****

12 Rounds for Time:

12 Air Squats

12 Push Ups

12 Lunges

12 Sit ups 

*****

100 Burpees for Time 

*****

20 Rounds For Time:

5 Push Ups

5 Air Squats

5 Sit Ups

 

*****

100 Devils Press for Time 

*****

50 Man Makers for Time

Man Maker = Push Up, R Row, L Row, DB Thruster 

*****

20 min AMRAP

2 min Cardio machine (run, bike, elliptical)

15 KBS (Kettlebell or dumbbell)

15 Goblet Squats 

*****

Deck of Cards

Pick 4 movements

Assign each movement to a suit

Go through the deck as fast as possible

Example: hearts = air squat

5 of hearts = 5 air squats

 

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