Traveling WOD’s

For those of you who travel and can’t make it in, this is the page for you! We have designed these 10 workouts for you to be able to do with little to none extra equipment. Please remember (since we’re not there to get on you!!) that form is KEY. On those squats, weight on heels, good lumbar curve, hip crease goes just below knee when going down, and don’t let your knees go past your toes!! :-)

Feel free to email us at any time if you have any questions!

Home or on the Road WODs

 

  1. Tabata: 20 seconds on, 10 seconds off for eight rounds each.  Pick any three exercises to do.

–      Air squats

–      Sit ups

–      Push ups

–      Lunges

–      V ups

2. Four rounds for time of: 400m run and 50 air squats

3. 100 Burpees for time

4. Death by WODs:  For this workout you do 1 rep the first minute, 2 the second minute, 3 the third minute and so on for as far as you can go.  This workout is really easy in the beginning and then gets tough in a hurry:-)  Record number of minutes you complete for each exercise.

–      Pushups

–      V ups, increase in increments of 3

–      Air squats, increase in increments of 3

–      Sit ups, increase in increments of 3

–      Pull ups, if there is a bar

–      Burpees

5. Five 400m run intervals, take 2 minutes in between each round.  Record each 400m run.

6. Leg Cranks: 5 Rounds of 10 air squats, 10 jumping squats, 10 lunges (each leg), 10 split jumps (jumping lunges)

7. 150 Double unders for time, need a jump rope.  If you can’t do double unders do 450 single jumps.  Record time

8. 4 Rounds for time of: 15 burpees, 15 V ups,15 pushups, 15 air squats

9. 5 Rounds for time of: 20 double unders and 10 burpees

10. 10 rounds of: 30 second of flutter kicks and 30 seconds rest, then 3 rounds of max reps of pushups

11. Cindy – 20 minutes of 5 pullups, 10 pushups and 15 air squats.  Record how many rounds you get.

12.  Three rounds of max reps of:

–      Pushups

–      Air squats

–      V ups