(601) 613-4014

Travel WODs

We highly recommend dropping into a local box when you travel.  You can search for a list of local affiliates by clicking HERE.  However, we do understand there will be times when you are on the road and do not have time to make it to a box.  No problem!  Below we have listed our top 100 travel WODs to keep you in the grove while on the road.

These movements require little to no equipment answering one of the biggest obstacles to getting that workout during travel days.  Remember: preparation is important.  Program your workouts before you leave on your trip.  This is an easy way to cut down on workout time and to hold yourself accountable.  A few minutes a day spent on these workouts will allow you transition more easily back into your normal routine at home.

Keep in mind that no programing can compensate for poor eating habits.  Stick to your nutrition plan on your trip.  You won’t regret it!

 
Warmup: Don’t skip this!
400m Run
30-second Couch Stretch both positions with each leg
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg
 
Then:
5 Squats
10 Pushups
15 Sit-ups
3 Rounds
 
 
1.
“Annie”
Double-Unders 
Sit-ups
50-40-30-20-10 Rep Rounds for Time
 

2.
10 Rounds for Time
– 10 Push-ups
– 10 Squats
– 10 Situps

3.
AMRAP in 15 minutes:
-10 Burpees
-15 Squats
-20 Knees-to-chin (laying down)

4.
5 Rounds
-15m Bear Crawl
-20 Push-ups
-15m Crab Walk
-20 Jump Squats
-15m Broad Jump Burpees
-20 Mountain Climbers

5.
10 rounds of
– 10 burpees
– 10 situps

 6.
10 Rounds of:
-10 Broad Jump Burpees
-10 Jumping Lunges

7.
3 rounds for time
-Run 1/2 mile
-50 squats

8.
10 Rounds for time
-10 push-ups
-10 sit ups
-10 squats

9.
200 squats for time

10.
“Susan”
5 rounds for time
– Run 200m
– 10 squats
– 10 push-ups

11.
3 rounds for time
– Sprint 200m
– 25-push ups

12.
Tabata Squats and Push-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.

13.
20 rounds for time
– 5 push-ups
– 5 squats
– 5 sit ups

14.
Invisible Fran:
21-15-9 for time
-Squats
-Push-ups

 15.
6 rounds for time
– 10 push-ups
– 10 squats
– 10 sit ups

16.
5 rounds for time
– 100 Single unders Jump Rope
– 50 Squats

17.
5 Rounds for Time
– 3 vertical jumps
– 3 squats
– 3 long jumps

18.
Sprint 100 meters
Rest 1 minute
Repeat 10 times

19.
100 Squats for Time

20.
50 Double Unders 
50 Squats
5 rounds for time

21.
10-9-8-7-6-5-4-3-2-1
– Burpees
– Sit ups.

22.
5 Rounds for Time
– Run 400 meters (1:30-2:30 mins)
– 30 Squats

23.
250 jumping jacks For Time

24.
5 Rounds – Count Squats
– Run 1 minute
– Squat for 1 minute

25.
Run 1 mile and do 10 push-ups every 1 minute.

 26.
100 Push-ups for Time

27.
10 Rounds for Time
– 10 push-ups
– 10 squats

28.
For Time
– 100 jumping jacks
– 75 squats
– 50 push ups
– 25 burpees

29.
Handstand practice, 25 tries at free handstands, then a 1 mile run

30.
5 Rounds for Time
– 10 vertical jumps
– run 400m

31.
10 Rounds for Time
– 10 Push-ups
– 100m Sprint

32.
5 Rounds for Time
– Handstand 30 seconds
– 20 squats

33.
4 Rounds for Time
– 10 vertical jumps
– 10 push-ups
– 10 sit ups

34.
– 2 minute max push ups
– 1 minute break
– 2 minutes max sit ups
– 1 minute break
– 2 minute max squats

35.
5 Rounds For Time
– 20 Lunge steps
– 20 squats
– 10 pushups

36.
100 Burpees for Time
37.
7 Rounds for Time
– 7 Squats
– 7 Burpees

38.
10 Rounds for Time
– Sprint 100m
– Walk 100m

39.
3 Rounds for Time
– 50 sit-ups
– 400m run walk

40.
10 Rounds for Time
– 10 walking lunges
– 10 push-ups

41.
10 Rounds for Time
– 10 burpees
– 100meter sprint

42.
4 Rounds for Time
– Run 400m
– 50 squats

43.
Run 1 mile and do 10 push-ups every 1 minute.

44.
5 Rounds for Time
– Ten vertical jumps  jump as high as you can, land and do it again)
– 10 push-ups

45.
3 Rounds for Time
– 20 jumping jacks
– 20 burpees
– 20 squats

46.
5 Rounds for Time
-30 second handstand against a wall,
– followed by a 30 second static hold at the bottom of the squat

47.
Run 1 mile for time.

 48.
3 Rounds for Time
– Run 200m
– 50 squats

49.
25 reps for time
– Handstand 10 seconds jack-knife to vertical jump

50.
50-40-30-20-10 Rep Rounds for Time
– Single unders (Jump Rope)
– Pushups

51.
AMRAP in 10 minutes
– 3 Burpees
– 4 pushups
– 5 squats

52.
10 rounds
– 30 second squat jump
– 30 second rest

53.
4 rounds for time
– 1/2 mile run
– 50 squats

54.
3 Rounds For Time
– 20 tuck jumps
– 30 second handstands.

55.
8 Rounds for Time
– Sprint 100m
– 30 squats

56.
Handstand practice, 25 tries at free handstands, then a 1 mile run

57.
20 Rounds for Time
– 5 squats
– 5 push-ups
– 5 sit ups

58.
For Time
Run 1 mile with 100 squats at midpoint

59.
10 Rounds for Time
– 10 sit ups
– 10 burpees

60.
Bottom to bottom tabata squats
8 Rounds
20 second of work and 10 seconds of a squat  hold
Run 1 mile

61.
10 Rounds
– Handstand hold, 30 seconds,
– Squat hold 30 seconds

62.
4 Rounds for Time
– 20 sit ups
– 20 push-ups
– 400m Run

63.
100 squats
3 min. rest
100 squats

64.
3 Rounds for Time
– Run 200m
– 50 squats

65.
5 Rounds for Time
– With eyes closed do 10 squats, open eyes..
– Do 10 push ups eyes closed

66.
10 Rounds for Time
– Run 100m
– 20 squats

67.
Test yourself on a max set of push ups, tight body chest to the floor, full extension!

68.
Tabata Tuck jumps and Sit-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.

69.
Run 1 mile, stopping every minute to do 20 squats.

 70.
3 Rounds for Time
– 20 Squats
– 20 Burpees
– 20 Push-Ups

71.
For Time
– 25 squats
– 5 push-ups
– 20 squat
– 10 push-ups
– 15 squat
– 15 push-ups
– 10 squat
– 20 push-ups
– 5 squat
– 25 push-ups

72.
5 Rounds for Time
– 50 Step-ups or Box Jumps
– 10 Burpees

73.
Tabata Squats with eyes closed:
20 seconds on 10 seconds rest, 8 rounds.
Count your lowest score.

74.
4 Rounds for Time
– 50 squats
Rest for 2 minutes between rounds.

75.
5 Rounds for Time
– 20 Lunge Steps
– 20 Squats
– 10 Push-ups

76.
40-30-20-10
– Walking lunges
– Push-ups

77.
Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups

78.
Run 5 minutes turn around and go back in less than 5 minutes
21-15-9
– Vertical jumps (As High as Possible)
– Pushups
Repeat the run…5 min out less than 5 back.

79.
Tabata Tuck jumps and Sit-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.

80.
1 Round for Time
– 100 Push-ups
– 100 Sit-ups
– 100 Squats

81.
5 Rounds for Time
– 30 Push-ups
– 40 Sit-ups
– 50 Squats

82.
Max Rounds in 20 minutes
– 5 Pushups
– 10 Situps
– 15 Squats

83.
21-15-9 Rep Rounds for Time
– Lunges (each leg)
– Handstand Push-ups

84.
3 Rounds for Time
– Run 400 meters (or any sprint distance – 1:30-2:30 min long)
– 50 squats
– 25 pushups

85.
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
– Burpees
– Pushups
– Situps

86.
5 Rounds for Time
– Run 400 meters (1:30-2:30 mins)
– 30 Squats

 87.
3 Rounds for Time
– Run 800 meters (Run about 5 mins)
– 50 Squats
– 50 Sit-ups

88.
1 Round for Time
– Run 1 mile
– 100 Push-ups
– 200 Squats
– Run 1 mile

89.
21-15-9 Rep Rounds for Time
– Handstand Push-ups
– Chair Dips
– Push-Ups

90.
1 Round for Time
– 21 Pushups
– 42 Squats
– 15 Pushups
– 30 Squats
– 9 Pushups
-18 Squats

91.
2 Rounds for Time
– 20 Double-Unders
– 30 Walking Lunges
– 40 Push-ups
– 30 Squats
– 20 Sit Ups
– 10 Box Burpees

92.
1 Round for Time
– Run 400 meters
– 50 Squats
– Run 400 meters
– 50 Push-ups
– Run 400 meters
– 50 Sit-ups
– Run 400 meters

93.
For Time
– 50 Walking Lunges (each leg)
– 800 M run
– 50 Walking Lunges

94.
5 Rounds
– Shuttle run (aka Suicide’s) – 20-50 meters
– 10 Burpees

95.
50-35-15
– Leg lifts
– Pushups
– Situps

96.
For Time
– 30 HSPU
– 40 Jump squats
– 50 Situps
– 60 Squats
– 70 Double unders

97.
20 min AMRAP
– 10 Bench dips
– 10 Box jumps
– 10 Lunges (each leg)

98.
For Time
– 60 Pushups/30 HSPU
– Run 400 m
– 40 Pushups/20 HSPU
– Run 800 m
– 20 Pushups/10 HSPU
– Run 1 mile

99.
10 minute Run
For Time
– 100 Push-ups
– 200 Sit-ups
– 300 Squats
5 minute Run

100.
Jail House Walk
Typically, we prescribe Jailhouse 10 workouts involving burpees. A jailhouse 10 workout of burpees is simply:
For Time
10-9-8-7-6-5-4-3-2-1 Burpees
With a Walk across the room and back between each set