Travel WODs

No gym equipment?  No problem!  Below are some quick workouts using nothing but body weight exercises that anyone can do at home, while traveling, or when you simply can’t make it into the gym.

 

WORKOUT 1

Handstand Push Ups                      4×8
Plank                                               4×90 sec

Wall Sits                                              4×90 sec
Side Plank                                           4×30 sec each

For Time: 21-15-9
Jump Squats
Push Ups
Mountain Climbers
Sit Ups

 

WORKOUT 2

Sprint 1 minute with 1 minute Rest in between                                x5

For Time: 4 Rounds
50 Lunges (25 each)
25 Burpees

 

WORKOUT 3

Vertical Jumps                                  4×10
Extended Hip Bridges                    4×10 (hold and squeeze for 3 sec at top)

Alternating Tabata (20:10)
Push Ups
V-Ups

Tabata (20:10)
Squats (hold at bottom position during 10 sec rest periods)

 

WORKOUT 4

Pistol Squats                                      4×8 each
Diamond Push Ups                          4×12-15

Hold a Handstand for a Total of 3 Minutes

For Time: 5 Rounds
10 Alternating Lunge Jumps
15 Burpees
20 Mountain Climbers
Sprint 100 meters

 

WORKOUT 5

Run Hard for 3 minutes with 2 minute Walk in between                 x3

Hollow Holds                                     3×30 seconds

For Time: 21-15-9
Handstand Push Ups
Squats

 

WORKOUT 6

2 minute Max Effort Push Ups
  1 minute Rest
1 minute Max Effort Sit Ups
  1 minute Rest
1 minute Max Effort Air Squats
  1 minute Rest
2 minute Max Effort Burpees
3 minute Rest
Repeat!

 

WORKOUT 7

Run 1 mile
10 Squats at the beginning of each minute until mile is complete

Handstand Walks for a Total of 100 meters

 

WORKOUT 8

Broad Jump                                        4×8
Extended Plank                                  4×1 minute

For Time: 5 Rounds
20 meter Bear Crawl
8 Lunges
20 meter Traveling Burpees
8 Push Ups
20 meter Crab Walk
8 Lunges
20 meter Duck Walk
8 Push Ups

 

WORKOUT 9

Sprints                                                  5×50 meters
2-4 minute Rest in between each

12 minute AMRAP
3 Burpees
6 Supermans
9 V-Ups

 

WORKOUT 10
MOBILITY
Take a day to focus purely on mobility. Address any mobility weaknesses you might have.

 

Terms
Tabata– 8 intervals of 20 sec of exercise and 10 sec of rest for a total of 4 minutes
Alternating Tabata– 16 intervals of 20 sec of exercise and 10 sec of rest for a total of 8 minutes alternating between the two exercises
AMRAP– As Many Rounds/Reps As Possible

 

Remember to properly WARM UP and COOL DOWN before and after each workout!!

 

Try a few of these over the holiday and let us know how you did!  Contact one of the coaches if you are unsure of what a particular movement is or are in need of a modification.