NO GYM!!!!! NO EXCUSES!!!!!
here are some WOD’s you can do when you are away from home and you don’t have an affiliate to go to.
do one, or mix, and match.
ENJOY!!
1. run 400 meters
50 air squats
4 rounds
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2. 30 lunges
20 push-ups
10 burpee
4 rounds
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3. 10,9,8,7,6,5,4,3,2,1
squat jumps and push-ups
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4. air squat (max reps in 1 min)
rest :30 sec
push-ups(max reps in 1 min)
rest :30 sec
sit-ups(max reps in one min)
rest 1 min
3 rounds
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5. 30, 25, 20, 15, 10 dbl unders
25, 20, 15, 10, 5 push-ups
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6. run 1 mile(15 squats, 10 push-ups every min)
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7. squats and sit-ups
15,14,13,12,11,10,9,8,7,6,5,4,3,2,1
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8. 100 burpees for time
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9. 10 speed burpees, rest :30 sec
10 rounds
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10. lunge, burpee, sit-ups
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
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11. 4 x’s 400 meters.
3 min rest btwn rounds
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12. 800 meter run
2 x’s 200 meter sprint
4 x’s 100 meter sprint
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13. 25 squats
20 push-ups
sprint 200
4 rounds
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14. try to complete 15 rounds in under 12 min of:
7 jump squats and 7 push-ups
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15. 3 rounds of:
10 supermans, 20 push-ups, 30 sit-ups, 40 squats
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16. 4 rounds of:
20 jumping split lunges
20 push-ups
20 squats
run 400 meters
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17. 4 rounds of:
21 squats
15 push-ups
9 burpees
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18. 4 rounds of:
25 split jumps
10 handstand push-ups
run 200 meters
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19. 3 rounds
run 400 meters
15 handstand push-ups
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20. 5 rounds of:
10 stationary lunges
10 stationary reverse lunges
10 jumping split jumps
10 handstand push-ups
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21. 5 rounds of
25 double unders
Run 200
25 push ups
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22. 3 rounds
50 walking lunge steps(hands on head)
20 burpees
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23. 21-15-9
pull-ups
hspu
burpees
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24. amrap 15
15 burpees
run 200 meters
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25. 3 rounds
50 air squats
15 hspu
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26. 5,4,3,2,1,2,3,4,5
wall climb
do 20 air squats after each set of wall climbs
