We all travel and need a workout on the road. All these WOD’s have a time component to them and are expected to be extremely challenging. If you just cannot make it to a CrossFit gym try one of these.
1. 4 x 400m sprint with 2 minutes rest in between
2. 3 x 800m sprint with 3 minutes rest in between
3. Tabata Something, pick four exercises do 4 minutes of each exercise (20 seconds on 10 seconds rest)
4. Tabata Sprinting - Sprint 20 seconds, walk 10 seconds for a total of 16 minutes. See how far you get. Then walk back to where you started (or turn around after 8 min if you're smart)
5. Run 400m 50 air squats - 4 rounds
6. 5 Burpees, 10 pushups, 15 squats - As many rounds as possible in 20 minutes
7. 5 Dumbell Deadlifts, 5 Dumbell Cleans, 5 Dumbell Thrusters, 5 Rounds increasing weight every round
8. 10 push-ups 10 sit ups 10 squats - 10 rounds
9. 200 air squats
10. "Susan" Run 200m 10 squats 10 push ups 5 rounds
11. Sprint 400m and do 50 push ups, 3 rounds
12. Tabata squats and tabata pushups
13. 5 push ups 5 squats 5 sit ups, 20 rounds
14. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set
15. Invisible Fran...21-15-9 of air squats and push ups
16. Run 1k
17. Run 5k
18. 10 push-ups 100M dash 10 rounds
19. Tabata 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)
20. 5x 400M sprints.
21. Run 1 mile, lunging 30 steps every 1 minute.
22. Handstand 30 seconds and 20 air squats, 5 rounds
23. 100 air squats
24. 100 burpies
25. 10 vertical jumps, run 400 meters, 5 rounds
26. Sprint 100 meters, Walk 100 meters, 10 rounds
27. 100 push ups
28. 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups
29. 50 sit-ups, 400 meter run or sprint or walk, 3 rounds
30. 20 walking lunges, 10 push-ups, 10 rounds
31. 10 burpies, 100 meter sprint 10 rounds
32. "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!!!
33. Run 400 meters, 50 air squats, 4 rounds
34. Run 800m, 100 air squats, Run 800m
35. 150 air squats, 800m run, 150 air squats
36. 7 squats, 7 burpies, 7 rounds
37. 50 air squats x 5, Rest equal amounts as it took to do each 50
38. 10 sit ups and 10 burpies, 10 rounds
39. 100 air squats 3 min. rest, 100 air squats
40. Test yourself on a max set of push ups...tight body chest to the floor...full extension! If you cannot do regular pushups do your pushups from the knees. After that do 100 air squats for time.
1. 4 x 400m sprint with 2 minutes rest in between
2. 3 x 800m sprint with 3 minutes rest in between
3. Tabata Something, pick four exercises do 4 minutes of each exercise (20 seconds on 10 seconds rest)
4. Tabata Sprinting - Sprint 20 seconds, walk 10 seconds for a total of 16 minutes. See how far you get. Then walk back to where you started (or turn around after 8 min if you're smart)
5. Run 400m 50 air squats - 4 rounds
6. 5 Burpees, 10 pushups, 15 squats - As many rounds as possible in 20 minutes
7. 5 Dumbell Deadlifts, 5 Dumbell Cleans, 5 Dumbell Thrusters, 5 Rounds increasing weight every round
8. 10 push-ups 10 sit ups 10 squats - 10 rounds
9. 200 air squats
10. "Susan" Run 200m 10 squats 10 push ups 5 rounds
11. Sprint 400m and do 50 push ups, 3 rounds
12. Tabata squats and tabata pushups
13. 5 push ups 5 squats 5 sit ups, 20 rounds
14. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set
15. Invisible Fran...21-15-9 of air squats and push ups
16. Run 1k
17. Run 5k
18. 10 push-ups 100M dash 10 rounds
19. Tabata 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)
20. 5x 400M sprints.
21. Run 1 mile, lunging 30 steps every 1 minute.
22. Handstand 30 seconds and 20 air squats, 5 rounds
23. 100 air squats
24. 100 burpies
25. 10 vertical jumps, run 400 meters, 5 rounds
26. Sprint 100 meters, Walk 100 meters, 10 rounds
27. 100 push ups
28. 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups
29. 50 sit-ups, 400 meter run or sprint or walk, 3 rounds
30. 20 walking lunges, 10 push-ups, 10 rounds
31. 10 burpies, 100 meter sprint 10 rounds
32. "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!!!
33. Run 400 meters, 50 air squats, 4 rounds
34. Run 800m, 100 air squats, Run 800m
35. 150 air squats, 800m run, 150 air squats
36. 7 squats, 7 burpies, 7 rounds
37. 50 air squats x 5, Rest equal amounts as it took to do each 50
38. 10 sit ups and 10 burpies, 10 rounds
39. 100 air squats 3 min. rest, 100 air squats
40. Test yourself on a max set of push ups...tight body chest to the floor...full extension! If you cannot do regular pushups do your pushups from the knees. After that do 100 air squats for time.