Travel WODs

Whether you are traveling for vacation or a business trip, there are always ways to get a quick WOD in.

  • If you are near a beach try some of these WOD’s below in the sand. The beach is a great place to learn new movements such as …Handstands, handstand walks, tuck jumps, broad jumps and any of course water burpees!
  • If you are locked down at a hotel in the dead of winter, some hotels have dumbbells that one can use for front squats, thrusters, step lunges, db swings, or ground 2 overheads.  If none of these are available then you can always lay a towel down in the hotel and try to bust out 100 burpees for time!

 

TRAVEL WODS

◦ 3 rounds:
Run 1/2 mile
50 air squats

◦ 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 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds 
Squats
Push ups

◦ 20 rounds for time:
5 push ups
5 squats
5 sit ups

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

◦ For time:
10-9-8-7-6-5-4-3-2-1 sets of
Squats
100 meter sprint

◦ For time:
“Invisible Fran” – 21-15-9 of:
Air squats
Push ups

◦ 6 rounds for time:
10 push ups
10 air squats
10 sit ups

◦ 5 rounds for time: In the SAND!
10 tuck jumps (jump straight up and bend knees to chest).
10 squats
10 long jumps

◦ 8 rounds for time:
Handstand 30 seconds
10 squats

◦ 10 rounds for time:
10 push-ups
100M dash

◦ 5 rounds, each for time: 400M sprints

◦ For time: Run 1 mile, lunging 30 steps every 1 minute

◦ 5 rounds for time:
Handstand 30 seconds
20 air squats

◦ 4 rounds, each for time: 25 jumping squats

◦ For time: 10 air squats every 1 minute of your 1 mile run

◦ For time: 100 burpees / Water burpees (burpees facing beach in 10-12 inches of water)

◦ For time: Run 1 mile

◦ 10 rounds for time:
10 push-ups
10 squats
10 sit ups
10 rounds

◦ 5 rounds for time:
10 vertical jumps
run 400 meters

◦ Handstand: spend a total of 3 minutes in a handstand

◦ For time: 100 air squats

◦ 5 rounds:
Handstand 1 minute
Hold bottom of the squat for 1 minute

◦ For time: 100 push ups

◦ For time:
10-9-8-7-6-5-4-3-2-1
20 burpees / Water burpees (burpees facing beach in 10-12 inches of water)
Squats

◦ 3 rounds for time:
50 sit-ups
400 meter run or sprint or walk

◦ 10 rounds for time:
10 walking lunges
10 push-ups

◦ 4 rounds for time:
Handstand for 30 seconds or 5 handstand push ups
400 meter run

◦ 10 rounds for time:
10 burpees / Water burpees (burpees facing beach in 10-12 inches of water)
100meter sprint

◦ L Sit:
“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!!!)

◦ 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

◦ 20 rounds for time:
1 burpees / Water burpees (burpees facing beach in 10-12 inches of water)
10 air squats

◦ 3 rounds for time:
Run 1/2 mile
50 air squats

◦ For time: Run 1 mile with 100 air squats at midpoint

◦ 7 round for time:
7 squats
7 burpees

◦ 5 rounds for time:
Burpee to the push up position,
Do 10 push ups
Burpee out

◦ For time: Run 1 mile, plus 50 squats

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

◦ 5 rounds, each for time: 50 air squats x 5. Rest equal amounts as it took to do each 50

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

◦ 8 rounds for time:
Sprint 100m
30 squats

◦ 10 rounds for time:
10 sit ups
10 burpees / Water burpees (burpees facing beach in 10-12 inches of water)

◦ 10 rounds: 
Handstand hold, 30 seconds,
Squat hold 30 seconds

◦ 5 rounds:
30 second handstand against a wall
30 second static hold at the bottom of the squat

◦ 5 rounds:
Run 1 minute
Squat 1 minute

◦ 5 rounds for time:
10 push-ups
10 hollow rocks
Run 200 meters

10 rounds for time:
Sprint 50 meters
10 push ups

◦ 4 rounds:
50 air squats
rest for 2 minutes between rounds

◦ 3 rounds:
20 tuck jumps
30 second handstands

◦ 3 rounds for time:
400m run/sprint
30 air squats

◦ 3 rounds for time:
20 jumping jacks
20 burpees / Water burpees (burpees facing beach in 10-12 inches of water)
20 air squats

◦ 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.

◦ 10 rounds: 50 meter sprint

◦ 3 rounds for time:
Run 400m
Air squat
30 hand stand
30 seconds

◦ 5 rounds for time:
30 second handstand
60 second squat hold ( at the bottom of the squat)

◦ 3 rounds for time:
Run 200 meters
50 squats

◦ 3 rounds for time:
20 Air squats
20 burpees / Water burpees (burpees facing beach in 10-12 inches of water)
20 Push-Ups

◦ For time:
10-9-8-7-6-5-4-3-2-1
Air squat
Push up

◦ 5 rounds for time:
100M dash
10 air squats
Rest 2 minutes between rounds

◦ For time:
1 mile run
20 lunges at every minute

◦ 5 rounds:
run 200 meters
20 air squats

◦ 20 rounds:
1  burpees / Water burpees (burpees facing beach in 10-12 inches of water)
10 air squats

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

◦ 5 rounds for time:
30 second handstand
30 air squats

◦ 5 rounds for time:
run 800 meters
30 squats
30 push-ups

◦ 5 rounds for time:
10 push ups
10 squats
run 200 meters

◦ 10 rounds for time:
10 push ups
10 sit ups
10 squats

◦ 4 rounds for time:
Run 400 meters
20 burpees / Water burpees (burpees facing beach in 10-12 inches of water)

◦ For time:
100 air squats
50 push ups
1 mile run

◦ 21-15-9 for time:
Jump squats
Handstand push ups

◦ For time:
100 air squats
1 mile run

◦ 5 rounds for time:
20 squats
20 push-ups
20 sit ups

◦ 21-15-9 for time:
Sit ups
Push ups
Air squats

◦ 10 Minute WOD: Run for 10 minutes stopping to do 20 air squats each minute

◦ 5 rounds for time:
5 handstand push ups
10 burpees / Water burpees (burpees facing beach in 10-12 inches of water)