Travel WODs


Here are a bunch of workouts that you can do with no equipment.  If you're travelling and can't do the CFNE wod, just get to a park or do one right in your hotel room. 

NO EQUIPMENT.  NO EXCUSES.

If you have some goodies of your own, post them to comments. 

1.  2 minute max push ups

     1 minute break
     2 minues max sit ups
     1 mnute break
     2 minute max squats

2. Run 5 minutes turn around and go back in less than 5 minutes

                21 vertical jumps (2 feet above your reach)

                21 pushups

                15 each

                9 each

                Repeat the run…5 min out less then 5 back.


3. Five rounds of

                Lunge 20 steps

                20 squats

                10 pushups


4. 10x 100meter run sprint

                Rest 1 minute between efforts


5. ten rounds of

                10 burpies

                10 situps

6. Do

                25 squats 5 pushup

                20 squat 10 push up

                15 squat 15 pushup

                10 squat 20 pushup

                5 squat 10 push up


7.  Run 1 mile

                100 situps

                100 supermans

Run 1 mile


8. Tabata (20 seconds of work 10 seconds of rest 8x)

                Tabata squat

                Tabata pushup

                Tabata situp

                Tabata press anything over head (even just your arms)


9. Five rounds

                50 step ups or box jumps /10 burpees


10. Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups


11. Ten rounds

                :30 second squat jump

                :30 second rest


12: How many rounds in 20 minutes

                5 pushups

                10 sit ups

                15 squats


13. Bottom to bottom tabata squats

                20 second of work and 10 seconds of a squat  hold

                Run 1 mile


14. How many rounds in 10 minutes

                3 Burpees

                4 pushups

                5 squats

 

15.  40-30-20-10 reps of walking lunges and pushups

16.  10 rounds for time of: 100 meter sprint and 10 burpees

17.  4 rounds for time of: 1/2 mile run and 50 squats

18.  10 push-ups 10 sit ups 10 squats - 10 rounds.

19.  200 air squats for time.

20.  Run 200m 10 squats 10 push ups 5 rounds.

21.  Sprint 200m and do 25 push ups, 3 rounds.

22. Handstand push ups and a 200m run 3 rounds.

23.  5 push ups 5 squats 5 sit ups, 20 rounds.

24.  Walk 100 meters on your hands, even if it is 2 meters at a time.

25.   Run 1 mile for time.

26.  Do 10 burpees take 10 breathes, ( you can breath all you want

while you do the burpees) do 9 and take 9 breaths etc...down to 1.

27.  Handstand 30 seconds and 10 squats, 8 rounds.

28.   Tabata squats.

29.  5x 400M sprints.

30.  10 X 100 m dash.

40.  25 pressing snatch balances each arm. No weight.

41.  Run 1 mile, lunging 30 steps every 1 minute.

42.  4 rounds for time of 25 jumping squats, 25 sit ups

43.  10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.

44.  10 air squats every 1 minute of your 1 mile run.

45.  100 burpies for time.

46. 100 push ups for time.

47. 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.

48. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.

49. 10 walking lunges, 10 push-ups, 10 rounds.

50. 7 squats, 7 burpies, seven rounds, for time.

51.  Run 1 mile, plus 50 squats-for time.

52.  5 squats, 5 push-ups, 5 sit ups, 20 rounds.

53. 50 air squats x 5. Rest equal amounts as it took to do each 50.

54.  Run 1 mile and do 10 push-ups every 1 minute.

55.  Sprint 100m 30 squats...8 rounds.

56.  Tabata Push-ups.

57.  30 second handstand against a wall, followed by a 30 second static

hold at the bottom of the squat. 5 rounds.

58. 100 air squats 3 min. rest, 100 air squats.

 

59. Test yourself on a max set of push ups..

60. 50 burpies for time.

61. run 200 meters, 50 squats, 3 rounds

62. 3 rounds for time of:  20 Air squats, 20 Burpies, 20 Push-Ups

Posted by benbergeron at 7/1/2009 2:16 PM
Categories: uncategorized
 
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