Travel WODs

For time:

  • 100 air squats
  • 3 min. rest
  • 100 air squats

“Susan”

5 Rounds of:

  • Run 200m
  • 10 squats
  • 10 push ups

3 rounds of:

  • Sprint 200m
  • 25 push ups

For time:

  • 200 air squats

For time:

  • Handstand 5x 30 seconds.
  • Run: 2x 800 meters.

Do the handstands first. Rest and recover. Do the runs with a rest in between that is as long as it took you to run your first 800m.


Handstand practice:

  • 25 tries at free handstands
  • Then run 1 mile at 80%.

For time:

  • 100 jumping jacks
  • 75 air squats
  • 50 push ups
  • 25 burpees

Tabata:

  • Bottom to Bottom Tabata Squats

(rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)


For time:

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

5 rounds of:

  • 30 second handstand
  • 20 air squats

5 rounds of:

  • 10 vertical jumps
  • Run 400 meters

For time:

  • 100 push ups

3 rounds of:

  • 50 sit-ups
  • 400 meter run

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

  • Burpees
  • Sit ups

Invisible Fran

For time: 21-15-9

  • air squats
  • push ups

10 Rounds of:

  • 50 meter sprint

**Rest 1-2 minutes in between rounds


3 Rounds of:

  • 400m run
  • 30 air squats
  • 30-sec. handstand hold

Tabatas:

  • Part 1: TABATA Tuck Jumps
  • Part 2: TABATA sit-ups

(remember, TABATA is 20 sec. on, 10 sec. rest, for a total of 8 rounds or 4 minutes)


3 Rounds of:

  • 20 air squats
  • 20 burpees
  • 20 push-ups

For Time:

  • 10 air squats every minute on the minute of your 1 mile run

10 Rounds of:

  • 10 walking lunges
  • 10 push-ups

4 Rounds of:

  • Handstand for 30 seconds or 5 handstand push ups
  • 400 meter run.

For time:

  • Run 1 mile with 100 air squats at midpoint

4 Rounds of:

  • 10 vertical jumps
  • 10 push ups
  • 10 sit ups

5 Rounds of:

  • Handstand 1 minute
  • Hold bottom of the squat for 1 minute

For time:

  • 100 burpees

4 Rounds of:

  • 25 jumping squats

*Rest 1 minute in between each round


For time:

  • Run 1 mile, lunging 10 steps total every minute on the minute.

10 Rounds of:

  • 10 push-ups
  • 100M dash

5 rounds of:

  • 3 vertical jumps
  • 3 squats
  • 3 long jumps

Spend a total of 5 minutes in a handstand, or headstand. If you are
using the headstand do not stay over a minute at a time.

Then for time:

  • Run 1 mile

For time:

  • 100 meter Walking lunge
  • 800 meter Run
  • 100 Squats

10-9-8-7-6-5-4-3-2-1 sets of :

  • sit-ups and a 100 meter sprint between each
    set.

20 rounds of:

  • 5 push ups
  • 5 squats
  • 5 sit ups

“Tabata Something”

Pick four exercises do 4 minutes (20 seconds on 10
seconds) rest of each exercise.


“Michael”

3 rounds of:

  • 800m
  • 50 back ext (sub good mornings/supermans)
  • 50 sit ups

3 rounds of:

  • 800m sprint with 3 minute rest.

For time & reps:

  • Tabata Sit-ups
  • Run 1 mile
  • Tabata Sit-ups

AMRAP in 20 minutes of:

  • 10 Push ups
  • 10 Side lunges – left, right = 1
  • 100m Sprint

Tabata sit ups – note highest and lowest number

Tabata air squats – note highest and lowest number

Then, jog 2 miles – not for time


AMRAP in 15 minutes of:

  • 15 Tricep dips (find a step, a chair, the edge of a couch and if possible, elevate the legs to make it more difficult)
  • 30 second Plank
  • 10 Tuck jumps