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Travel WOD

 

 

Warmup
2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg

Then:

10 Squats

10 Sit-ups

10 Pushups

3 Rounds

1.

Sprint 100 meters

Rest 1 minute

Repeat 10 times

 

2.

100 Single 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