Below are some WODs you can do while travelling, when you can’t make it to the gym, or when you just want to stay home (remember, there are NO EXCUSES and JUST RESULTS!):

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◦ 3 rounds:

Run 1/2 mile

50 air squats

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◦ 10 rounds:

10 push-ups

10 sit ups

10 squats

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◦ For time: 200 air squats

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◦ “Susan” – 5 rounds

Run 200m

10 squats

10 push ups

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◦ 3 rounds for time:

Sprint 200m

25 push ups

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◦ 3 rounds for time:

10 Handstand push ups

200m run

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◦ Tabata – 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds

Squats

Push ups

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◦ 20 rounds for time:

5 push ups

5 squats

5 sit ups

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◦ For time: Walk 100 meters on your hands, even if it is 2 meters at a time.

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◦ For time:

10-9-8-7-6-5-4-3-2-1 sets of

sit-ups

100 meter sprint

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◦ For time:

“Invisible Fran” – 21-15-9 of:

Air squats

Push ups

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◦ Handstand/Headstand:

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

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◦ 6 rounds for time:

10 push ups

10 air squats

10 sit ups

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◦ 5 rounds for time:

3 vertical jumps

3 squats

3 long jumps

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◦ 8 rounds for time:

Handstand 30 seconds

10 squats

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◦ 10 rounds for time:

10 push-ups

100M dash

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◦ 5 rounds, each for time: 400M sprints

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◦ 10 rounds, each for time: 100 m dash

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◦ For time: Run 1 mile, lunging 30 steps every 1 minute

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◦ 5 rounds for time:

Handstand 30 seconds

20 air squats

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◦ For time:

10 handstand jackknife to vertical jump

10 handstand jackknife to tuck jump

10 handstand jackknife to straddle jump

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◦ 4 rounds, each for time: 25 jumping squats

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◦ 4 rounds for time:

10 vertical jumps

10 push ups

10 sit ups

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◦ For time: 10 air squats every 1 minute of your 1 mile run

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◦ For time: 100 burpees

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◦ For time: Run 1 mile

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◦ 10 rounds for time:

10 push-ups

10 squats

10 sit ups

10 rounds

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◦ 5 rounds for time:

10 vertical jumps

run 400 meters

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◦ Handstand: spend a total of 3 minutes in a handstand

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◦ For time: 100 air squats

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◦ 5 rounds:

Handstand 1 minute

Hold bottom of the squat for 1 minute

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◦ 10 rounds, for time:

Sprint 100 meters

Walk 100 meters

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◦ For time: 100 push ups

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◦ For time:

10-9-8-7-6-5-4-3-2-1

Burpees

Sit ups

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◦ 3 rounds for time:

50 sit-ups

400 meter run or sprint or walk

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◦ 10 rounds for time:

10 walking lunges

10 push-ups

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◦ For time: 50 split jumps

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◦ 4 rounds for time:

Handstand for 30 seconds or 5 handstand push ups

400 meter run

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◦ 10 rounds for time:

10 burpees

100meter sprint

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◦ L Sit:

“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!!!)

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◦ 4 rounds for time:

run 400 meters

50 air squats

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◦ 10 rounds:

Handstand 30 seconds

Squat hold 30 seconds

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◦ 5 rounds for time:

Ten vertical jumps ( jump as high as you can, land and do it again)

10 push-ups

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◦ 20 rounds for time:

1 burpee

10 air squats

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◦ 3 rounds for time:

Run 1/2 mile

50 air squats

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◦ For time: Run 1 mile with 100 air squats at midpoint

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◦ 7 round for time:

7 squats

7 burpees

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◦ 5 rounds for time:

Burpee to the push up position,

Do 10 push ups

Burpee out

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◦ For time: Run 1 mile, plus 50 squats

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◦ 10 rounds – 30 seconds each:

Plebs plank

Bottom of squat

Hollow rock hold

Use the transition times as your rest periods…they should be as brief as possible.

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◦ 10 rounds – 5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

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◦ Handstand practice: 25 tries at free handstands, then a 1 mile run at 80%.

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◦ 25 reps for time: Handstand 10 seconds jack-knife to vertical  jump

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◦ Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure

the hips extend before the arms bend!

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◦ 5 rounds, each for time: 50 air squats x 5. Rest equal amounts as it took to do each 50

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◦ Run 1 mile and do 10 push-ups every 1 minute

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◦ 8 rounds for time:

Sprint 100m

30 squats

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◦ 3 rounds, for time:

30 push ups

30 second handstand or Plebs Plank

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◦ 10 rounds for time:

10 sit ups

10 burpees

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◦ 10 rounds:

Handstand hold, 30 seconds,

Squat hold 30 seconds

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◦ For time:

250 jumping jacks

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◦ For time:

100 jumping jacks

75 air squats

50 push ups

25 burpees

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◦ 5 rounds:

30 second handstand against a wall

30 second static hold at the bottom of the squat

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◦ 5 rounds for time:

10 air squats with eyes closed

open eyes

10 push ups eyes closed

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◦ 5 rounds:

Run 1 minute

Squat 1 minute

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◦ 5 rounds for time:

10 push-ups

10 hollow rocks

Run 200 meters

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◦ Do Tabata Squats with eyes closed

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◦ Bottom to bottom Tabata Squats ( 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)

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◦ 4 rounds for time:

20 sit ups with support under the lumbar spine

20 push ups

Run 400m

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◦ 8 rounds:

Handstands, 30 second hold

30 second static squat

30 second rest

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◦ 10 rounds for time:

Sprint 50 meters

10 push ups

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◦ 4 rounds:

50 air squats

rest for 2 minutes between rounds

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◦ 3 rounds:

20 tuck jumps

30 second handstands

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◦ 3 rounds for time:

400m run/sprint

30 air squats

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◦ 3 rounds for time:

20 jumping jacks

20 burpies

20 air squats

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◦ Handstand 5x 30 seconds.

Run: 2x 800 meters for time. Do the

handstands first. Rest and recover and do the runs with a rest in

between that is as long as it took you to run your first 800.

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◦ 10 rounds: 50 meter sprint

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◦ Test yourself on a max set of push ups…tight body chest to the

floor…full extension! If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time

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◦ Tabata – 4 minutes at each exercise – 20 seconds on 10 second rest for 8 rounds of:

Tuck jumps

Sit ups

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◦ 3 rounds for time:

Run 400m

Air squat

30 hand stand

30 seconds

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◦ 5 rounds for time:

30 second handstand

60 second squat hold ( at the bottom of the squat)

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◦ 3 rounds for time:

Run 200 meters

50 squats

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◦ 3 rounds for time:

20 Air squats

20 Burpees

20 Push-Ups

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◦ For time:

10-9-8-7-6-5-4-3-2-1

Air squat

Push up

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◦ 5 rounds for time:

100M dash

10 air squats

Rest 2 minutes between rounds

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◦ For time:

1 mile run

20 lunges at every minute

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◦ 5 rounds:

run 200 meters

20 air squats

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◦ 20 rounds:

1 burpee

10 air squats

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◦ 21-15-9:

Push ups

Hollow rocks

Jump squats

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◦ For time:

50 push ups

50 squats

50 hollow rocks

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◦ For time:

10-9-8-7-6-5-4-3-2-1:

push up

jumping squat

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◦ 5 rounds for time:

30 second handstand

30 air squats

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◦ 5 rounds for time:

run 800 meters

30 squats

30 push-ups

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◦ 5 rounds for time:

10 push ups

10 squats

run 200 meters

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◦ 10 rounds for time:

10 push ups

10 sit ups

10 squats

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◦ 4 rounds for time:

Run 400 meters

20 burpees

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◦ For time:

100 air squats

50 push ups

1 mile run

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◦ 21-15-9 for time:

Jump squats

Handstand push ups

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◦ For time:

100 air squats

1 mile run

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◦ 5 rounds for time:

20 squats

20 push-ups

20 sit ups

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◦ 21-15-9 for time:

Sit ups

Push ups

Air squats

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◦ 10 Minute WOD: Run for 10 minutes stopping to do 20 air squats each minute

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◦ 4 rounds for time:

20 pull ups

20 push ups

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◦ 5 rounds for time:

5 handstand push ups

10 burpees

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◦ 5 rounds for time – while wearing 15# weight vest:

Run up Hill (230m long, 22m rise, 9 degree incline)

5 push ups

Run down Hill

5 push ups