Traveling WODs

Here is a list of traveling workouts you can do with minimal equipment if you are on vacation or just on the go and can't make it to the gym.

3 Rounds For Time:
Run 800m
50 Air Squats

10 Rounds For Time:
10 Pushups
10 Sit ups
10 Squats

For Time:
200 Air Squats

5 Rounds For Time:
Run 200m
10 Squats
10 Push Ups

3 Rounds For Time:
Run 200m
25 Pushups

3 Rounds For Time:
10 Handstand Pushups
Run 200m

20 Rounds For Time:
5 Pushups
5 Squats
5 Situps

Walk 100m on your hands

10-9-8-7-6-5-4-3-2-1 of
sit-ups
100 meter sprint between each set

21-15-9
Air Squats
Pushups

Spend a total of 5 minutes in a handstand

For Time: Run 1 mile

6 Rounds For Time:
10 Pushups
10 Air Squats
10 Sit Ups

5 Rounds For Time:
3 Tuck Jumps
3 Squats
3 Broad Jumps

8 Rounds For Time:
Handstand 30 seconds
10 Squats

10 Rounds For Time:
10 Pushups
Run 100M

For Time:
Run 1 mile
lunging 30 steps every minute

5 Rounds for Time:
Run 400m sprints

10 Rounds for Time:
100m sprints

Run 1 mile
lunging 30 steps every 1 minute.

10 handstand jackknife to vertical jump
10 handstand jackknife to tuck jump
10 handstand jackknife to straddle jump

5 Rounds For Time:
Handstand 30 seconds
20 Air Squats

4 Rounds for Time:
25 Jumping Squats

For Time:
250 Air Squats

4 Rounds For Time:
10 Tuck Jumps
10 Pushups
10 Situps

For Time:
100 Burpees

10 Rounds For Time:
10 Pushups
10 Squats
10 Tuck Jumps

5 Rounds For Time:
Handstand 1 minute
Hold bottom of the squat 1 minute

10 Rounds For Time:
Sprint 100m
Walk 100m

For Time:
100 Pushups

For Time: 10-9-8-7-6-5-4-3-2-1
Burpees
Situps

3 Rounds:
50 Situps
Run 400m

"L" sit off the floor.
10 rounds of 10 seconds...if you can't do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead

10 Rounds For Time:
10 Walking Lunges
10 Pushups

10 Rounds For Time:
10 Burpees
Run 100m

4 Rounds For Time:
Run 400m
50 Air Squats

10 Rounds For Time:
10 Pushups
10 Squats

Tabata Squats:
20 seconds on 10 seconds rest
8 rounds.

For Time:
Run 800m
100 Air Squats
Run 800m

4 Rounds For Time:
Run 400 meters
50 air squats

10 Rounds:
Handstand 30 seconds
Squat hold 30 seconds

5 Rounds For Time:
Ten vertical jumps ( jump as high as you can, land and do it again)
10 push-ups

7 Rounds For Time:
7 Air Squats
7 Burpees

5 Rounds For Time:
50 Air Squats
Rest the amount of time it took to complete the 50

For Time: Run 1 mile -- do 10 Pushups every minute

8 Rounds For Time:
Run 100m
30 Air Squats

10 Rounds For Time:
10 Situps
10 Burpees

For Time:
250 Jumping Jacks
250 lunges

For Time:
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees

5 Rounds For Time:
Run 1 minute
Squat 1 minute

3 Rounds For Time:
10 Air Squats
10 Pushups
10 Situps

For Time:
50 Air Squats
Rest for 2 minutes between rounds.

3 Rounds For Time:
20 Jumping Jacks
20 Burpees
20 Air Squats

10 Rounds For Time
Run 100m
20 Air Squats

For Time:
100 Push-ups
100 Sit-ups
100 Squats

10 Rounds For Time:
10 push-ups
10 sit-ups
10 squats

3 Rounds For Time:
30 Push-ups
40 Sit-ups
50 Squats

30 Reps:
Handstand to Jack-Knife to vertical jump

AMRAP in 20 minutes:
5 Pushups
10 Situps
15 Squats

For Time:
21-15-9
Walking Lunges (each leg)
Handstand Push-ups

3 Rounds for Time:
Run 400m
50 Squats
25 Pushups

For Time:
Run 1000m
100 Air Squats
50 Pushups

Squats for time (pick a number between 100-500)

10-9-8-7-6-5-4-3-2-1 for Time:
Burpees
Pushups
Situps

AMRAP in 20 minutes:
5 Handstand push-ups
10 Pistols

“Annie”
50-40-30-20-10 For Time:
Double-Unders
Sit-ups

For Time: Run 1 mile with 100 air squats at midpoint

50-40-30-20-10 For Time:
Single Unders
Pushups

5 Rounds For Time:
Burpee to the push up position, do 10 push ups, Burpee out.

For Time:
Burpees (50-150 - pick a number and go for it!)

For Time:
Run 800m
50 Squats
50 Situps

For Time:
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile

For Time:
21-15-9
Handstand Push-ups
Chair Dips
Push-Ups

For Time:
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats

For Time:
400m Walking Lunges

For Time:
Run 1 mile
50 Squats

10 Rounds:
Plebs plank
bottom of squat
hollow rock hold
:30 seconds each

10 Rounds:
5 push ups with a 30 second plebs plank
(a hold at the top of the push up, arms extended and body tight)
After the 10 rounds
3x 100m dash @ 80%.

Handstand practice:
25 tries at free handstands
then a 1 mile run at 80%

25 Reps: Handstand 10 seconds jack-knife to vertical jump.

For Time:
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters

For Time:
80-60-40-20
Air Squats
40-30-20-10
Sit-ups
20-15-10-5
Handstand Pushups

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

For Time:
50 Walking Lunges
800m run
50 Walking Lunges

For Time:
30 Handstand Pushups
40 Jump squats
50 Sit-ups
60 Squats
70 Double unders

AMRAP in 20 minutes:
10 Bench dips
10 Box jumps
10 Walking Lunges

For Time:
60 Pushups
Run 400m
40 Pushups
Run 800m
20 Pushups
Run 1 mile

5 Rounds For Time:
100 Single Unders
50 Squats

For Time:
150 Double Unders or Tuck Jumps

“Nicole”
AMRAP in 20 minutes of:
Run 400
Max rep pull ups

For Time:
100 Air Squats
75 Situps
50 Box Jumps
25 KTE’s
Run 400m

“Michael”
3 rounds for time of:
Run 800m
50 Back Extensions
50 Situps

For Time:
2 Minutes Double Unders
2 Minutes Situps
Rest 1 min
90 sec Double Unders
90 sec Situps
Rest 1 min
60 sec Double Unders
60 sec Sit-ups

5 Rounds:
Run 1 minute
squat 1 minute

5 Rounds For Time:
10 push-ups
10 hollow rocks
run 200 meters

3 Rounds for Time:
10 air squats
10 push ups
10 sit ups

10 Rounds:
Sprint 50 meters
10 push ups

3x 20 tuck jumps
3x 30 second handstands.

Handstand 5x 30 seconds
Run: 2x 800 meters for time
Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.

Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. This is 1 round. Rest. Do 3 more rounds.

Test yourself on a max set of push ups

For Form, 3 Rounds:
5 handstand to jacknife to high jump
5 handstand to jacknife to tuck jump
5 handstand to jacknife to split jump

5 Rounds for Time:
Run up Hill
5 push ups
Run down Hill
5 push ups

4 Rounds for Time:
20 pull ups
20 push ups

For Time:
10-9-8-7-6-5-4-3-2-1
push up
jumping squat

Do Tabata Squats with eyes closed
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)

Burpee/ Sit ups Ladder:
Do 10 burpees ....Go to opposite side of room......do 2 Sit ups. Return to original side do 9 burpees......Go to opposite side of room......do 4 Sit ups. Decrease Burpees by 1 and increase Sit Ups by 2. Work your way down to one Burpee and up to 20 Sit up

AMRAP 10 min:
3 Burpees
6 supermans
9 Sit-ups

100 Unbroken double unders

 5 Rounds For Time:
20 sec of mountain climbers
20 sec of squats
20 sec of rest

For Reps:
2 minute max push ups
1 minute break
2 minutes max sit ups
1 minute break
2 minute max squats

Run 5 minutes turn around and go back in less than 5 minutes (a negative split)