Travel Workouts

WOD’s For Time:

10-9-8-7-6-5-4-3-2-1 Burpees and Situps.  400m run. Then go back up the ladder: 1-2-3-4-5-6-7-8-9-10 Burpees and Sit ups.

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

10 Rounds: 10 push-ups 10 sit ups 10 squats.

10 Rounds: 10 sit ups, 10 burpees

10 Rounds: 10 squats, 10 burpees.

10 Rounds: 10 walking lunges, 10 push-ups.

10 Rounds: 30-second handstand and 10 squats.

10 Rounds: 30-second handstand, to 30-second squat hold (below parallel).

10 Rounds: Burpee to the push-up position, do 10 push ups, burpee out

10 Rounds: Sprint 100 meters, Walk 100 meters.

20 Rounds: 5 push-ups, 5 squats, 5 sit-ups.

3 Rounds: 10 air squat x 10 push up x 10 sit up x 10 burpees.

3 Rounds: 20 Air squats,  20 Burpees, 20 Push-Ups

3 Rounds: 20 jumping jacks, 20 burpees, 20 air squats.

3 Rounds: 20 tuck jumps burpees, 30-second handstand hold.

3 Rounds: Run 1/2 mile, 50 air squats.

4 Rounds: Sprint 200m and do 25 push ups.

4 Rounds: 20 sit ups, 20 push ups, run 400m.

4 Rounds: 50 sit-ups, 400m run

4 Rounds: Handstand for 30 seconds or 5 handstand push ups, 400 meter run.

4 Rounds: Run 400 meters, 50 air squats.

4 Rounds: Start the clock. You have 3 minutes to run 400m and do 30 air squats. Rest in the time remaining. If there is no time remaining for a rest, you don’t get a rest.  Run faster next time if you want to rest! Start running again at 3:00 minutes, 6:00, and 9:00.

5 Rounds: 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds. But that’s only 5 minutes of work. Was that really enough? No. Do something else.

5 Rounds: 30-second handstand and 20 air squats.

5 Rounds: 50 air squats. Rest equal amounts as it took to do each 50.

5 Rounds: Handstand 1 minute, hold bottom of the squat for 1 minute.

5 Rounds: Run 1 minute, squat 1 minute. This is only 10 minutes of work. So now do 50 burpees as fast as you can to finish it up. Time the whole thing.

5 Rounds: 30 second handstand, 60 second squat hold (at the bottom of the squat, below parallel but not bottomed out).

8 Rounds: 30-second handstand hold, 30-second static squat (holding below parallel, but not bottomed out. This should not feel nice.) 30 second rest.

Benchmark: “Susan” 5 Rounds: Run 200m, 10 squats, 10 push ups

Find a steep hill. Sprint up it as fast as you can for 20 seconds. Walk/jog back down. Do this on the minute, every minute, for 20 minutes.

For time (Traveling Murph): Run 1 mile, 100 Body Row (grip onto the edge of a table and hang underneath it with your legs straight out in front of you. Row yourself up as high as you can), 200 pushups, 300 Air squats. Run 1 mile.   (Row, pushups and squats can be broken up any way you want  ie: 5 row, 10 push-ups, 15 air squats. Just get to the total.)

For time: 100 air squats 3 min. rest, 100 air squats.

For time: 100 burpees.  (Do this again the day after tomorrow, and improve your time by a minimum of 15 seconds, or else do another 25 burpees for punishment.)

For time: 100 jumping jacks, 75 air squats, 50 push-ups, 25 burpees

For time: 100 pushups.

For time: 200 air squats.

For time: 250 jumping jacks.  This won’t take you very long, so consider this your warmup. Now pick something else.

For time: Invisible Fran on a Ladder: 21-15-9 of air squats and push ups. 400m run. 9-15-21 air squats and pushups.  (It’s invisible.  How hard can it be?)

For time: Run 1 mile, lunging 30 steps every 1 minute. (Keep your hands off of your thighs!)

For time: Run 1 mile. This is your max effort run. Try to PR!

For Time: Start the clock. Do 50 burpees. Rest for 1 minute. Do 50 air squats. Rest for 1 minute. Do 50 walking lunges (total) – and keep your hands off of your thighs! No pushing off to help you up!

Run 1 mile and do 10 push-ups every minute, on the minute.

Run 1 mile with 100 air squats at midpoint, for time.

Run 1 mile, and do 20 air squats every minute, on the minute.

Run 1 mile, plus 50 squats at the end, for time.

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.  This isn’t really enough of a wod, so now pick another one and do that one, too.

Start the clock running. Do 5 rounds: 10 vertical jumps (jump as high as you can, land and do it again), 10 push-ups.  In time remaining, do as many burpees as you can.  Number of burpees is your score.

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score. Then, Tabata Pushups: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

If you have your own jump rope, incorporate some Double Unders into any of the above WODS. Be creative! Or, do Benchmark Wod “Annie”: 50/40/30/20/10 Double Unders/Sit-ups.  If that’s too easy, add in a 400m run, come back, and go right back up the ladder: 10/20/30/40/50 Double Unders/Sit-ups. Source: http://www.crossfittt.com/travel-wods/

Here are 30 more Travel WOD’s found at http://www.crossfitevolution.com/)

Warmup

3 Rounds of:

15-second Samson Stretch

10 Squats

10 Sit-ups

10 Bend and Reach

10 Pushups

#1

100 Push-ups

100 Sit-ups

100 Squats

1 Round for Time

#2

30 Push-ups

40 Sit-ups

50 Squats

3-5 Rounds for Time

#3

5 Pushups

10 Situps

15 Squats

Max Rounds in 20 minutes

#4

Lunges (each leg)

Handstand Push-ups

21-15-9 Rep Rounds for Time

#5

Run 400 meters (or any sprint distance – 1:30-2:30 min long)

50 squats

25 pushups

3 Rounds for Time

#6

Run 1000 meters (about 3-5 minutes)

100 squats

50 Pushups

1 Round for Time

#7

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

1 Round for Time

#8

Burpees

Pushups

Situps

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

#9

5 Handstand push-ups

10 Pistols

Max Rounds in 20 minutes

#10

Run 400 meters (1:30-2:30 mins)

30 Squats

5 Rounds for Time

#11

Double-Unders (jump rope)

Sit-ups

50-40-30-20-10 Rep Rounds for Time

#12

Single unders

Pushups

50-40-30-20-10 Rep Rounds for Time

#13

Burpees (50-150 – pick a number and go for it!)

1 Round for Time

#14

Run 800 meters (Run about 5 mins)

50 Squats

50 Sit-ups

3 Rounds for Time

#15

Run 1 mile

100 Push-ups

200 Squats

Run 1 mile

1 Round for Time

#16

Handstand Push-ups

Chair Dips

Push-Ups

21-15-9 Rep Rounds for Time

#17

21 Pushups

42 Squats

15 Pushups

30 Squats

9 Pushups

18 Squats

1 Round for Time

#18

Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!

1 Round for Time

#19

10 Turkish Get-ups (1 or 3 gallon jug of water)

20 Double-Unders

30 Walking Lunges

40 Push-ups

30 Squats

20 Leg lifts

10 Box Burpees

2 Rounds for Time

#20

Run 400 meters

50 Squats

Run 400 meters

50 Push-ups

Run 400 meters

50 Sit-ups

Run 400 meters

1 Round for Time

#21

80-60-40-20

Air Squats

40-30-20-10

Situps

20-15-10-5

HSPU

#22

50 Walking Lunges (each leg)

800 M run

50 Walking Lunges

#23

10 Shuffle run (aka Suicide’s) – 20-50 meters

10 Burpees

5 Rounds

#24

50-35-15

Leg lifts

Pushups

Situps

#25

30 HSPU

40 Jump squats

50 Situps

60 Squats

70 Double unders

#26

How many rounds in 20 minutes of

10 Bench dips

10 Box jumps

10 Lunges (each leg)

#27

12 Rounds for time

10 Burpees

10 Leg lifts

#28

Sprint 100 meters

Rest 1 minute

Repeat 10 times

#29

60 Pushups/30 HSPU

Run 400 m

40 Pushups/20 HSPU

Run 800 m

20 Pushups/10 HSPU

Run 1 mile

#30

100 Single unders

50 Squats

5 rounds for time