Use these WODs when you are on vacation or on the road.
For time:
50 Burpees
100 Air Squats
50 Burpees
*****
10 Rounds for Time:
10 Situps
10 Burpees
*****
“Super Legs”
3-5 Rounds, as fast as possible:
20 Air Squats
20 Alternating Lunges (20 total reps)
20 Alternating Split Squat Jumps (20 total reps) (Jumping lunges)*
10 Squat Jumps (Jump Squats)
*Be careful with these –watch your form and knees…you don’t have to touch your knee to the ground
*****
“Long Cycle Burpee Madness”
50 rounds of:
1 squat
1 pushup
1 situp
1 superman
1 tuck jump
*****
3 Rounds:
Run ½ Mile
50 Air Squats
*****
Run for 10 minutes
stop EMOM to do 20 air squats
*****
10-9-8-7-6-5-4-3-2-1
Burpees
Situps x2
*****
Time To Get Chipper
50 air squats
10 burpees
40 sit-ups
10 burpees
30 walking lunges
10 burpees
20 pushups
10 burpees
10 pullups
10 burpees
20 pushups
10 burpees
30 walking lunges
10 burpees
40 sit-ups
10 burpees
50 air squats
*****
6 Rounds for time
15 reverse lunges
15 hollow rocks
15 push ups
*****
15 Minute EMOM (every minute on the minute)
3 pushups + 3 burpees
*****
5 Rounds for time
Max pushups
Max air squats
10 burpees
Rest 60 seconds
*****
5 Rounds For Time
10 pushups
15 situps
20 air squats
*****
10 Rounds For Time
50 jumping jacks
5 burpees
*****
10 Minute AMRAP
10 mountain climbers
10 push ups
10 hollow rocks
10 sit-ups
*****
10 Min AMRAP
15 lunges
10 pushups
15 lunges
20 situpS
*****
For as long as possible
From 0:00 – 3:00
2 rounds of:
10 pushups
10 jumping squats
From 3:00 – 6:00
2 rounds of:
12 pushups
12 jumping squats
From 6:00 – 9:00
2 rounds of:
14 pushups
14 jumping squats
Etc. continue following the same pattern
*****
4 Minute AMRAP
25 jumping jacks
3 burpees
NO REST
4 Minute AMRAP
10 situps
5 pushups
*****
2 Minutes of burpees
2 minute rest
Sit-up TABATA (8 rounds- 20 seconds of work/ 10 seconds of rest)
2 minute rest
2 minutes jumping jacks
*****
5 Minute AMRAP
15 mountain climbers
5 pushups
Then
2 Minute AMARAP burpees
*****
5 Rounds
5 pushups
30 second plank
5 pushups
30 second plank
1 minute rest
(on elbows- scale to hands if needed)
*****
15 Second plank
15 second rest
30 second plank
30 second rest
45 second plank
45 second rest
1 minute plank
1 minute rest
Max effort plank
1 minute rest
Max effort plank
(midline stability- flat as a board)
*****
Angie
For time
100 Pull-ups
(100 Double unders or 300 singles or 100 jump tucks)
100 Push-ups
100 Sit-ups
100 Squats
*****
Barbara
5 Rds, rest three minutes between rounds
20 Pull-ups
(sub with 20 Double Unders or 20 jump tucks)
30 Push-ups
40 Sit-ups
50 Squats
Post total time including rest periods.
*****
Cindy
20 minutes AMRAP
5 Pull-ups
(sub with 5 Double Unders or 5 jump tucks)
10 Push-ups
15 Squats
Count rounds
*****
Mary
20 minutes AMRAP
5 Hand Stand Push-ups
10 One-legged squats
15 Pull-ups
(sub with 15 Double Unders or 15 jump tucks)
Count rounds
*****
Annie
For time
50 – 40 – 30 – 20 – 10
Double Unders
(triple the singles or tuck jumps)
Sit-ups
*****
Nicole
AMRAP 20 minutes
Run 400 meters
Max reps pull-ups
(sub with max push-ups)
Count number of reps completed
*****
Michael
Three rounds
Run 800 meters
50 Supermans
50 Sit-ups
Post time
*****
Vaca
5 rounds
Max Push-ups
Max Squats
10 Burpees
Rest 60 seconds between rounds