Travel Workouts

2
Aug

Travel Workouts

Just because you’re on the road doesn’t mean you have to forgo your workouts. There are plenty of ways to get in a good sweat while you’re traveling, and any motivated CrossFitter can find a way to WOD;  whether it’s in a hotel, on a beach, or visiting relatives.  Here is a list of workouts that you can do while traveling, no equipment needed (except for a jump rope)!

Warmup:
2 min Jump Rope, or Jog. 15-second Samson Stretch,15-second Waiter’s Bow (google it – good morning with no weight),10 Arm Circles Forward & Backward,10 Leg Swings Each Leg; Then:10 Squats10 Sit-ups10 Pushups x 3 Rounds

1.

Sprint 100 meters

Rest 1 minute

Repeat 10 times


2.
50 Double Unders (Jump Rope)

50 Squats

5 rounds for time


3.

AMRAP in 20 minutes:

-10 Burpees

-15 Squats

-20 Knees-to-chin (laying down)


4.

10 Rounds of:

-10 Broad Jump Burpees

-10 Jumping Lunges


5.

10 rounds of

– 10 burpees

– 10 situps


6.

5 Rounds

-15m Bear Crawl

-20 Push-ups

-15m Crab Walk

-20 Jump Squats

-15m Broad Jump Burpees

-20 Mountain Climbers


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.

“Annie”

Double-Unders (Jump Rope)

Sit-ups

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


18.

5 Rounds for Time

– 3 vertical jumps

– 3 squats

– 3 long jumps


19. 

100 Squats for Time


20.

10 Rounds for Time

– 10 Push-ups

– 10 Squats

– 10 Situps


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.

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


27.

10 Rounds for Time

– 10 push-ups

– 10 squats


28.

For Time

– 100 jumping jacks

– 75 squats

– 50 push ups

– 25 burpees


29. 

100 Push-ups for Time


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


Source: http://www.crossfitsteelecreek.com/ via crossfit908.com