Home and Travel WODs

 

HOME/ AND OUTDOOR WODS

WOD: Workout of The Day

​(Always warm up first and remember to stretch out when you finish)

(A good warm up is skip for 5-10 min, 5 pushps, 10 situps and 15 squats for 3 rounds)

Outdoor Ideas

1. Hills: Do a 5 min warm up jog on a flat surface THEN—run up to the top, do 25 squats, “rest” is getting down the hill (jogging), do 15 push ups at the bottom and repeat! Do a total of 5 rounds.

2. 20 minutes of intervals: Jog 2 minutes, SPRINT or RUN as hard as you can for 2 minutes. Do this for a total of 5 rounds/20 minutes!

3. 5 minute warm up jog. Then RUN hard for 1 minute, 12 push ups, jog for 2 minutes, rest 30 seconds and repeat for 6 rounds!

4. BEACH WORKOUT: Sprint 10 seconds or about 50-60m, burpee broad jump back to the start, walking lunges back and repeat for a total of 5 rounds.

5. Hill Sprints: Sprint up the hill as hard as you can, walk down for your rest. Repeat this for a total of 10 hill sprints…

 

AT HOME or when travelling

Make sure to warm up: 2 rounds of- 5 min jog. (Skip for 5-10min), 10 lunges, 10 push ups, 10 sit ups, 10 wall squats.

(In all the routines below, increase the time or amount of rounds as you progress and get fitter and stronger

1. As many rounds as you can in 15 min of: 5 push ups, 10 squats, 15 sit ups

2. 5 rounds: sprint 20 seconds, 5 burpees, 10 walking lunges

3. 4 rounds: 2 min run, 20 lower back extensions on the floor (superman’s), 20 sit ups

4. Beginner: 50 burpees for time. Intermediate: 100 burpees for time. Advanced: 150 burpees for time.

5. 10, 9,8,7,6,5,4,3,2,1 of each (for time): Dips, Sit ups, Squats (or squat jumps to make it more challenging) So you start off doing 10 dips, 10 sit ups, 10 squats, 9 dips, 9 sit ups, 9 squats, 8….etc.

6. 150 squats for time

7. 5 minutes as many squats as possible. Rest 2 min. 3 minutes as many sit ups as possible. Rest 1 minute. 2 minutes as many burpees as possible.

8. 1 minute of push ups (as many as you can) – 1 minute of sit ups (as many as you can) – 1 min of squats (as many as you can), 1 min of walk outs (as many as you can) – 1 min of rest. For 4 rounds. Do each minute back to back without rest, once you finish the walkouts then you get a ONE minute rest break, repeat this 4x. Count all of your reps!

9. 4 rounds of: 400 meter run, 25 squats

10. Max handstand hold (against a wall), max push ups, max squats (as soon as you HAVE to rest, that’s where your max is) REST 2 minutes. Repeat this for 4 rounds.

11. 1/4 mile of burpee broad jumps (I recommending wearing gloves)

12. 4 rounds for time: 10 burpee board jumps, sprint back to your starting place, 10 squats, 5 push ups.

13.  Death by push ups: minute 1, do 1 push ups. Minute 2 do 2 push ups. minute 3 do three push ups….continue until you can no longer finish the given amount of push ups within the min. Say you are on minute 15 but you can only finish 13 push ups before the minute ends….your score would be 14 min, and 13 push ups on the 15th min.

14. 100 burpees for time!

15. Death by burpees. Same as death by pushups on #13, but burpees…everyone’s favourite!!

16. “Brenton” 5 rounds for time: 100yard bear crawls, 100 yard standing broad jumps

17. 10 min amrap: HSPUs, 5 min amrap squats, 2 min amrap sit ups.

No rest between exercises.

18. For time: run 1 mile, 15 wall walks, 50 push ups, run 800m

Now remember, rest is just as important as working out and a clean diet. You should get in 1-2 rest days per week. Rest meaning: stay away from the gym! A light walk/run is okay.

A FEW MORE for when you get bored

 

19.  4 x 400m sprint with 2 minutes rest in between

20. 3 x 800m sprint with 3 minutes rest in between

21. Tabata Something, pick four exercises do 4 minutes of each exercise (20 seconds on 10 seconds rest)

22. 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)

23. Run 400m 50 air squats – 4 rounds

24. 5 Burpees, 10 pushups, 15 squats – As many rounds as possible in 20 minutes

25. 5 Dumbbell Deadlifts, 5 Dumbbell Cleans, 5 Dumbbell Thrusters, 5 Rounds increasing weight every round

26. 10 push-ups 10 sit ups 10 squats – 10 rounds

27. 200 air squats

28. “Susan” Run 200m 10 squats 10 push ups 5 rounds

29. Sprint 400m and do 50 push ups, 3 rounds

30. Tabata squats and tabata pushups

31. 5 push ups 5 squats 5 sit ups, 20 rounds

32. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set

33. Invisible Fran…21-15-9 of air squats and push ups

34. Run 1k

35. Run 5k

36. 10 push-ups 100M dash 10 rounds

37. 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)

38. 5x 400M sprints.

39. Run 1 mile, lunging 30 steps every 1 minute.

40. Handstand 30 seconds and 20 air squats, 5 rounds

41. 100 air squats

42. 100 burpees

43. 10 vertical jumps run 400 meters, 5 rounds

44. Sprint 100 meters, Walk 100 meters, 10 rounds

45. 100 push ups

46. 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups

47. 50 sit-ups, 400 meter run or sprint or walk 3 rounds

48. 20 walking lunges, 10 push-ups, 10 rounds

49. 10 burpees, 100 meter sprint 10 rounds

50. “L” sits 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!!!

51. Run 400 meters, 50 air squats, 4 rounds

52. Run 800m, 100 air squats, Run 800m

53. 150 air squats, 800m run, 150 air squats

54. 7 squats, 7 burpees, 7 rounds

55. 50 air squats x 5, Rest equal amounts as it took to do each 50

56. 10 sit ups and 10 burpees, 10 rounds

57. 100 air squats 3 min. rest, 100 air squats

58.  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.

ACRONYMS:

AMRAP: As Many Reps or Rounds As Possible

HSPU: Hand Stand Push Up

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