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Travel WOD

Out Of Town? Need A Travel WOD?

1

Run 1/2 mile, 50 air squats – 3 rounds.

2

10 push-ups, 10 sit ups, 10 squats – 10 rounds.

3

200 air squats for time.

4

“Susan” Run 200m 10 squats 10 push ups 5 rounds.

5

Sprint 200m and do 25 push ups, 3 rounds.

6

10 Handstand push ups and a 200m run 3 rounds.

7

Tabata squats and tabata pushups.

8

5 push ups 5 squats 5 sit ups, 20 rounds.

9

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

10

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

11

Invisible Fran…21-15-9 of air squats and push ups for time.

12

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.

13

Run 1 mile for time.

14

10 push ups 10 air squats and 10 sit ups, 6 rounds for time.

15

3 vertical jumps 3 squats 3 long jumps – 5 rounds.

16

Handstand 30 seconds and 10 squats, 8 rounds.

17

10 push-ups 100M dash 10x.

18

5x 400M sprints.

19

10 X 100 m dash.

20

Run 1 mile, lunging 30 steps every 1 minute.

21

Handstand 30 seconds and 20 air squats, 5 rounds.

22

4x 25 jumping squats

23

10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time

24

10 air squats every 1 minute of your 1 mile run

25

100 burpees for time

26

10 push-ups 10 squats 10 sit ups 10 rounds

27

10 vertical jumps, run 400 meters, 5 rounds

28

100 air squats for time

29

Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds

30

Sprint 100 meters, Walk 100 meters, 10 rounds

31

100 push ups for time

32

Run 1 mile for time

33

10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.

34

50 sit-ups, 400 meter run or sprint or walk. 3 rounds

35

10 walking lunges, 10 push-ups, 10 rounds

36

Tabata Squats

37

Workout…Handstand for 30 seconds or 5 handstand push ups…400 meter run. 4 rounds.

38

10 burpees, 100meter sprint 10x for time

39

“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!

40

Run 400 meters, 50 air squats. 4 rounds

41

10 push-ups, 10 squats, 10 rounds

42

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

43

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

44

7 squats, 7 burpees, seven rounds, for time.

45

10x 30 second handstand to 30 second bottom of the squat hold

46

Burpee to the push up position, do 10 pushups, burpees out. 5 rounds.

47

Run 1 mile, plus 50 squats-for time.

48

5 squats, 5 push-ups, 5 sit ups, 20 rounds.

49

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

50

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

51

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

52

Sprint 100m 30 squats…8 rounds.

53

10 sit ups and 10 burpees…10 rounds-for time.

54

Handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.

55

100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.

56

Tabata Push-ups.

57

30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.

58

Run 1 minute, squat 1 minute 5 rounds.

59

10 air squats, 10 push ups, 10 sit ups – 3 rounds for time

60

10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.

61

Do Tabata Squats with eyes closed.

62

Bottom to bottom ( 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)…..tabata squats.

63

20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.

64

Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.

65

Sprint 50 meters, 10 push ups. 10 rounds.

66

50 air squats, 4 rounds. rest for 2 minutes between rounds.

67

3x 20 tuck jumps. 3x 30 second handstands.

68

400m run/sprint 30 air squats, 3rounds for time.

69

20 jumping jacks, 20 burpees, 20 air squats…3 rounds

70

Warm up. Run 100 meters and do 20 air squats. 10 rounds.

71

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.

72

100 air squats 3 min. rest, 100 air squats.

73

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. Each pushup counts as 1 rep. Rest. Do 3 more rounds.

74

10x 50 meter sprint.

75

Test yourself on a max set of push ups…tight body chest to the floor…full extension! If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.

76

Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups

77

Run 400m air squat 30 hand stand 30 seconds 3 rounds for time

78

5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form

79

5 pushups, 5 squats, 5 sit-ups – 20 rounds

80

Run 1 mile, stopping every minute to do 20 air squats.

81

30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds

82

Run 200 meters, 50 squats, 3 rounds

83

Air squats x 20, Burpees x 20, Push-Ups x 20 – 3 rounds…for time.