TRAVEL WODS
TRAVEL WODS
TRAVEL WODS WITH
LIMITED EQUIPMENT
No. 1
For time:
200 Double Unders
every 0:30sec perform 2 burpees
No. 2
For time:
21-15-9
Dumbbell Thrusters 55/35
Burpees
No. 3
10min AMRAP:
20 Double Unders
10 Dumbbell Push Press 45/25
5 Clapping Push Ups
No. 4
15min AMRAP:
5 Strict Pull ups
10 Dumbbell Bench Press 55/35
15 Double Unders
No. 5
4 Rounds:
Run 400m
20 Dumbbell Deadlifts 75/55
Rest 1:00
No. 6
For time:
30 Dumbbell Manmakers
No. 7
For time:
20-15-10-5:
Dumbbell Front Squats 55/35
Dumbbell Push Ups
Pull Ups
No. 8
For time:
50 Dumbells Thrusters 55/35
-every minute perform 20 double unders
No. 9
10min AMRAP:
5 Left Single Arm Dumbbell Thrusters 55/35
5 Right Single Arm Dumbbell Thrusters 55/35
25 Double Unders
10 Thursters 45/25
25 Double Unders
No. 10
For Time:
50 Strict Pull Ups
-every minute perform 3 Burpees
No. 11
5 Rounds:
Run 200m
Farmers Carry 200m 75/55
15 pull ups
No. 12
6 Rounds:
50 Double Unders
10 Burpees
Run 200m
No. 13
For time:
50 Double Unders
50 Burpees
25 Double Unders
25 Dumbbell Thrusters 55/35
25 Double Unders
50 Burpees
50 Double Unders
No. 14
20min AMRAP:
5 Long Jumps
10 Dumbbell Goblet Squats 55/35
5 Burpees
20 Double Unders
No. 15
5 Rounds:
Run as fast as possible for 1:00
rest :30
20 Goblet Squats
rest :30
then after 5 rounds do 30 Burpees
TRAVEL WODS WITH
NO EQUIPMENT
No. 1
For time:
:30 second hollow hold
20 v-ups
:30 hollow hold
20 lemon squeezers
REPEAT
then rest 1:00
1:00 wall sit (back against the wall with legs bent at 90 degrees)
20 jumping lunges
1:00 wall sit
20 Jumping squats
REPEAT
then rest 1:00
20 V-ups
20 jumping Lunges
20 Lemon Squeezers
20 Jumping Squats
REPEAT
No. 2
For time and reps of:
10-9-8-7-6-5-4-3-2-1
Push Ups
Burpees
Air Squats
No. 3
For time:
Burpee Break Down
5 Burpees
10 Burpees with no jump
15 Burps (Burpee with no jump and no stand – keep hands on floor)
20 Push Ups
rest 2:00 min
REPEAT
No. 4
15min AMRAP:
Run 200m
20 Jumping lunges
rest :30
No. 5
For Time:
75 Burpees
-every minute perform 10 V-ups
No. 6
6 Rounds:
Bear Crawl 100′
Walking Lunges 100′
Long Jumps 100′
Bear Crawl Backwards 100′
Sprint 100′
No. 7
5 Rounds:
*goal – everything unbroken and fast
20 Jumping lunges
15 Jumping Squats
10 Air Squats
5 Burpees
Rest 1:00
No. 8
For time:
50 Squats
1:00 Plank hold
50 Push Ups
1:00 Plank hold
50 Sit Ups
1:00 Plank hold
50 Squats
No. 9
9) For time:
Run 1 mile
Every 45 second perform 3 Burpees
No. 10
10min AMRAP:
5 Long Jumps
5 Push ups
5 Tuck Jumps
5 Burpees
No. 11
7 Rounds:
20 Mountain Climbers
10 Burps (Burpee but keep hands on ground, chest still hits the ground, but no standing)
Run 200m
No. 12
For time:
150 Squats
Run 1 mile
150 Squats
No. 13
12min AMRAP:
-increasing one rep each round
1 Burpee
1 Long Jump
1 Cartwheel
No. 14
4 Rounds:
Run 400m
50 Squats
Run 200m Backwards
No. 15
10min AMRAP:
25 Sit ups
:20 Hollow hold
15 V-ups
10 Supermans
-at 10min perform 30 Burpees AFAP(as fast as possible)