Travel WODs

“I have to travel next week!   I’m going to be away from Crossfit and lose all the gains I’ve made!  What am I going to do??”

We understand completely.  We feel exactly the same way.

Best case scenario is that there’s a Crossfit affiliate where you’re going.  Check out their website or give them a call to find out about their drop-in policy.  You’ll most likely be welcomed with open arms.

But if there’s not, or if you simply won’t have time to get there with your busy schedule, check out one of the Travel Wods below.  Some of them take less than 10 minutes, so even if you’re super-busy, you should still be able to find 10 minutes out of your day to bang one of them out.  It might not feel like enough, but it’s better than nothing, and it will help you feel like you’re still “in the game.”    (Try not to cherry-pick.  None of them are going to be all that fun.  Just pick one and go … close your eyes and point, if you have to.)

Some of them are pretty short, so if you have time, do 2 of them. Do one in the morning, one at night, if you have want.  Be creative!  Take your jump rope along, and work on your double-unders. DUs make a great warmup, take up no space, and should be something you never leave home without!

Yes, we totally understand this part too: it’s really hard to get that same balls-to-the-wall level of intensity that you get in a Crossfit class on your own, and it’s not nearly as “fun,”  but remember: you’ll only be gone for a little while, and you’ll be back soon.  You can get through this!

Just because you’re on the road, doesn’t mean you can’t  get in your daily wod.

 TRAVEL WODS – NO EXCUSES!

 Do everything for time, unless stated otherwise:

10-9-8-7-6-5-4-3-2-1 Burpees and Situps.  400m run. Then go back up the ladder: 1-2-3-4-5-6-7-8-9-10 Burpies and Sit ups.

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

10 Rounds: 10 push-ups 10 sit ups 10 squats.

10 Rounds: 10 sit ups, 10 burpees

10 Rounds: 10 squats, 10 burpees.

10 Rounds: 10 walking lunges, 10 push-ups.

10 Rounds: 30-second handstand and 10 squats.

10 Rounds: 30-second handstand, to 30-second squat hold (below parallel).

10 Rounds: Burpee to the push up position, do 10 push ups, burpee out

10 Rounds: Sprint 100 meters, Walk 100 meters.

20 Rounds: 5 pushups, 5 squats, 5 sit-ups.

3 Rounds: 10 air squat x 10 push up x 10 sit up x 10 burpees.

3 Rounds: 20 Air squats,  20 Burpees, 20 Push-Ups

3 Rounds: 20 jumping jacks, 20 burpees, 20 air squats.

3 Rounds: 20 tuck jumps burpees, 30-second handstand hold.

3 Rounds: Run 1/2 mile, 50 air squats.

4 Rounds: Sprint 200m and do 25 push ups.

4 Rounds: 20 sit ups, 20 push ups, run 400m.

4 Rounds: 50 sit-ups, 400m run

4 Rounds: Handstand for 30 seconds or 5 handstand push ups, 400 meter run.

4 Rounds: Run 400 meters, 50 air squats.

4 Rounds: Start the clock. You have 3 minutes to run 400m and do 30 air squats. Rest in the time remaining. If there is no time remaining for a rest, you don’t get a rest.  Run faster next time if you want to rest! Start running again at 3:00 minutes, 6:00, and 9:00.

5 Rounds: 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds. But that’s only 5 minutes of work. Was that really enough? No. Do something else.

5 Rounds: 30-second handstand and 20 air squats.

5 Rounds: 50 air squats. Rest equal amounts as it took to do each 50.

5 Rounds: Handstand 1 minute, hold bottom of the squat for 1 minute.

5 Rounds: Run 1 minute, squat 1 minute. This is only 10 minutes of work. So now do 50 burpees as fast as you can to finish it up. Time the whole thing.

5 Rounds: 30 second handstand, 60 second squat hold (at the bottom of the squat, below parallel but not bottomed out).

8 Rounds: 30-second handstand hold, 30-second static squat (holding below parallel, but not bottomed out. This should not feel nice.) 30 second rest.

Benchmark: “Susan” 5 Rounds: Run 200m, 10 squats, 10 push ups

Find a steep hill. Sprint up it as fast as you can for 20 seconds. Walk/jog back down. Do this on the minute, every minute, for 20 minutes.

For time (Travelling Murph): Run 1 mile, 100 Body Row (grip onto the edge of a table and hang underneath it with your legs straight out in front of you. Row yourself up as high as you can), 200 pushups, 300 Airsquats. Run 1 mile.   (Row, pushups and squats can be broken up any way you want  ie: 5 row, 10 pushups, 15 airsquats. Just get to the total.)

For time: 100 air squats 3 min. rest, 100 air squats.

For time: 100 burpees.  (Do this again the day after tomorrow, and improve your time by a minimum of 15 seconds, or else do another 25 burpees for punishment.)

For time: 100 jumping jacks, 75 air squats, 50 push ups, 25 burpees

For time: 100 pushups.

For time: 200 air squats.

For time: 250 jumping jacks.  This won’t take you very long, so consider this your warmup. Now pick something else.

For time: Invisible Fran on a Ladder: 21-15-9 of air squats and push ups. 400m run. 9-15-21 air squats and pushups.  (It’s invisible.  How hard can it be?)

For time: Run 1 mile, lunging 30 steps every 1 minute. (Keep your hands off of your thighs!)

For time: Run 1 mile. This is your max effort run. Try to PR!

For Time: Start the clock. Do 50 burpees. Rest for 1 minute. Do 50 airsquats. Rest for 1 minute. Do 50 walking lunges (total) – and keep your hands off of your thighs! No pushing off to help you up!

Run 1 mile and do 10 push-ups every minute, on the minute.

Run 1 mile with 100 air squats at midpoint, for time.

Run 1 mile, and do 20 air squats every minute, on the minute.

Run 1 mile, plus 50 squats at the end, for time.

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.  This isn’t really enough of a wod, so now pick another one and do that one, too.

Start the clock running. Do 5 rounds: 10 vertical jumps (jump as high as you can, land and do it again), 10 push-ups.  In time remaining, do as many burpees as you can.  Number of burpees is your score.

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score. Then, Tabata Pushups: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

Test yourself on a max set of push ups…tight body chest to the floor…full extension! But that’s just part of the warmup.  Now pick something else from this list.

Walk 100 meters on your hands, even if it’s 2 meters at a time.  Then pick another WOD.  The first part was just working on a skill.

BUY A JUMP ROPE!!

Here’s one we recommend for people who are learning the Doube Under:

Cable Freestyle Jumprope
http://www.buyjumpropes.net/Cable_Freestyle_Jump_Rope_p/008%20cable%20freestyle%20jump%20rope.htm

If you have your own jump rope, incorporate some Double Unders into any of the above WODS. Be creative! Or, do Benchmark Wod “Annie”: 50/40/30/20/10 Double Unders/Situps.  If that’s too easy, add in a 400m run, come back, and go right back up the ladder: 10/20/30/40/50 Double Unders/Situps.

Here are 30 more Travel WODs, found on the Crossfit Evolution website ( http://www.crossfitevolution.com/)

Warmup

15-second Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Pushups
3 Rounds

1
100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time

2
30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time

3
5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes

4
Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time

5
Run 400 meters (or any sprint distance – 1:30-2:30 min long)
50 squats
25 pushups
3 Rounds for Time

6
Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time

7
Squats for time (pick a number between 100-500)
1 Round for Time

8
Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

9
5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes

10
Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time

11
Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time

12
Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time

13
Burpees (50-150 – pick a number and go for it!)
1 Round for Time

14
Run 800 meters (Run about 5 mins)
50 Squats
50 Sit-ups
3 Rounds for Time

15
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time

16
Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time

17
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time

18
Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time

19
10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time

20
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time

21
80-60-40-20
Air Squats
40-30-20-10
Situps
20-15-10-5
HSPU

22
50 Walking Lunges (each leg)
800 M run
50 Walking Lunges

23
10 Shuffle run (aka Suicide’s) – 20-50 meters
10 Burpees
5 Rounds

24
50-35-15
Leg lifts
Pushups
Situps

25
30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders

26
How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)

27
12 Rounds for time
10 Burpees
10 Leg lifts

28
Sprint 100 meters
Rest 1 minute
Repeat 10 times

29
60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile

30
100 Single unders
50 Squats
5 rounds for time