Traveling WOD's

Most of you have found yourself on vacation at some point & in need of a good WOD.  If you can't make it to a local box, here are some great travel WOD's you can do.  You can also use these at home if you can't make it to Prevail one day!

 

*3 Rounds:

Run 1/2 mile

50 Air Squats

*For time: 100 Burpees Total - Every 10 reps do 2 Air Squats & 2 Push-Ups

*10 Rounds:

10 Push-Ups

10 SIt-Ups

10 Squats

*For time: 200 Air Squats

*"Susan"-5 Rounds:

Run 200m

10 Squats

10 Push-Ups

*3 Rounds for time:

Sprint 200m

25 Push-Ups

*3 rounds for time:

10 Handstand Push-Ups

200m Run

*Tabata-4 mins each exercise-:20 work, :10 rest for 8 rounds:

You pick 2-3 movements: Squats, Jumping Squats, Push-Ups, Sit-Ups, Mountain Climbers, V-ups, Walking Lunges, Jumping Jacks, Tuck jumps, Burpees, Seal Claps

*20 Rounds for Time:

5 Push-Ups

5 Squats

5 Sit-Ups

*For time: Walk 100 meters on your hands, even if it is only a few meters at a time

*For time:

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

Sit-Ups

100meter sprint

*For time-"Invisible Fran":

21-15-9

Air Squats

Push-Ups

*Handstand-Great for skill work before: Spend a total of 5 minutes in a handstand

*6 Rounds for time:

10 Push-Ups

10 Air Squats

10 Sit-Ups

*5 Rounds for time:

3 Vertical Jumps

3 Squats

3 Long jumps

*8 Rounds for time:

:30 handstand hold

10 Squats

*10 rounds for time:

10 Push-Ups

100m Dash

*5 Rounds, each for time-keep splits to 2-4 seconds:

400m Sprints

*10 Rounds, each for time-Keep splits to 2-4 seconds:

100m Dash

*For time:

Run 1 mile, lunging 30 steps every minute

*5 Rounds for time:

:30 Handstand hold

20 Air Squats

*For time:

Run 1 mile, 10 air squats every minute

*4 Rounds, each for time:

25 Jumping Squats

*4 Rounds for time:

10 Broad Jumps

10 Push-Ups

10 Sit-Ups

*For time:

100 Burpees

*For time:

Run 1 mile

*10 Rounds for time:

10 Push-Ups

10 Squats

10 Sit-Ups

10 Mountain Climbers

*For time:

100 Air Squats

*5 Rounds:

1:00 Handstand hold

Hold bottom of squat for 1:00

*10 rounds for time:

Sprint 100meters

Walk 100meters

*For time:

100 Push-Ups

*For time:

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

Burpees

Sit-Ups

*3 Rounds for time:

50 Sit-Ups

400meter Run, Sprint, or Walk (you pick)

*10 Rounds for time:

10 Walking Lunges

10 Push-Ups

*4 Rounds for time:

5 Handstand Push-Ups or :30 Handstand hold

400meter run

*10 Rounds for time:

10 Burpees

100meter sprint

*4 Rounds for time:

Run 400meters

50 Air Squats

*10 Rounds:

:30 Handstand Hold

:30 Squat hold

*20 Rounds for time:

5 Burpees

10 Air Squats

*3 Rounds for time:

Run 1/2 mile

50 Air Squats

*For time: 

Run 1 mile (Do 100 (can break them up) air squats at some point before/during/after run-your choice)

*7 Rounds for time:

7 Squats

7 Burpees

*Run 1 mile & do 10 push-ups every minute

*8 Rounds for time:

Sprint 100meters

30 Squats

*3 Rounds for time:

30 Push-Ups

:30 Plank hold

*10 Rounds for time:

10 Sit-Ups

10 Burpees

*For time: 250 Jumping Jacks

*For time:

100 Jumping Jacks

75 Air Squats

50 Push-Ups

25 Burpees

*4 Rounds for time:

20 Sit-Ups

20 Push-Ups

400meter Run

*10 Rounds for time:

Sprint 50meters

10 Push-Ups

*4 Rounds:

50 Air Squats (rest for 2:00 between rounds)

*3 Rounds:

20 Tuck Jumps

:30 Handstand hold

*3 Rounds for time:

400m Run/Sprint

30 Air Squats

*3 Rounds for time:

20 Jumping Jacks

20 Burpees

20 Air Squats

*3 Rounds fo time:

Run 400meters

10 Air Squats

:30 Handstand Hold

:30 Rest

*5 Rounds for time:

50 Push-Ups

50 Squats

50 Sit-Ups

*5 Rounds for time:

Run 800meters

30 Squats

30 Push-Ups

*For time:

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

Push-Ups

Jumping Lunges

*4 Rounds for time:

Run 400meters

20 Burpees

*For time:

100 Air Squats

50 Push-Ups

1 mile run

*21-15-9 for time:

Jumping Lunges

Handstand Push-Ups

*For time:

100 Air Squats

1 mile run

*21-15-9 for time:

Sit-Ups

Push-Ups

Air Squats

*10 minute WOD:

Run for 10 minutes-Stopping to do 20 Air Squats every minute

*4 Rounds for time:

20 Pull-Ups

20 Push-UPs

*5 Rounds for time:

5 Handstand Push-Ups

10 Burpees

*5 Rounds for time:

50 DUBS/150 Singles

50 Air Squats

*10 Rounds:

10 Broad Jump Burpees

10 Jumping Lunges

*"Annie"

50-40-30-20-10

Double Unders (x3 for singles)

Sit-Ups

*10:00 AMRAP

3 Burpees

4 Push-Ups

5 Air Squats

*For time:

100 Squats

3:00 Rest

100 Squats

*For time:

25 Air Squats

5 Push-Ups

20 Air Squats

10 Push-Ups

15 Air Squats

15 Push-Ups

10 Air Squats

20 Push-Ups

5 Air Squats

25 Push-Ups

*50-40-30-20-10 for time:

Walking Lunges

Push-Ups

*For time:

21-15-9

Handstand Push-Ups

Chair Dips

Push-Ups

*1 Round for time:

21 Push-Ups

42 Air Squats

15 Push-Ups

30 Air Squats

9 Push-Ups

18 Air Squats

*2 Rounds for time:

10 Burpees

20 DUBS/60 Singles (Can do line hops if you don't have a jump rope)

30 Walking Lunges

40 Push-Ups

30 Squats

20 Sit-Ups

*1 Round for time:

Run 400meters

50 Air Squats

Run 400meters

50 Push-Ups

Run 400meters

50 Sit-Ups

Run 400meters

*For time:

50 Walking Lunges

800m Run

50 Walking Lunges

*For time:

30 Handstand Push-Ups

40 Jumping Squats

50 Sit-Ups

60 Squats

70 DUBS/210 Singles

*10:00 Run then

100 Push-Ups

200 Sit-Ups

300 Squats

5:00 Run

*8:00 AMRAP

25 DUBS/75 Singles (25 tuck jumps if you don't have a jump rope)

5 Burpees

25 DUBS/75 Singles (25 tuck jumps if you don't have a jump rope)

10 Burpees

25 DUBS/75 Singles (25 tuck jumps if you don't have a jump rope)

15 Burpees

*Keep adding 5 burpees to your total until the 8:00 is up

*30 Rounds:

2 Burpees

5 Jumping Jacks

*:15 Plank hold

20 Squats

:30 Plank hold

25 Squats

:45 Plank hold

30 Squats

1:00 Plank hold

35 Squats

:45 Plank hold

30 Squats

:30 Plank hold

25 Squats

:15 Plank hold

20 Squats

*4 Rounds for time:

25 Burpees

25 Walking Lunges

25 Push-Ups

25 Sit-Ups

25 Supermans

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