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Travel WODs

By June 23, 2015No Comments

Its the time of year where people travel, and hopefully that means you can visit other CrossFit boxes.  If you can’t, then at least you can keep your conditioning going in the right direction.  Here’s some workouts you can do while you’re on the road.  Some of them will require no equipment, others we’ll throw in what you might have available to you at an average hotel.  There will also be a few WODs with double unders, since your jump rope is so easy to pack.

For Time:
100 Burpees to a 6″ Target
(If you can’t make a target, pretend you have one.)

10 Min EMOM
12-15 Burpees
(go hard on these and take remainder of minute to recover.  This one can be tweaked in the number of burpees done each minute or by the length of the EMOM)

For Time:
100 Push Ups
100 Squats
100 Sit Ups
(Complete in that order)

For Time:
200 Lunges (alternating)
100 Push Ups
1 Mile Run

Tabata:
Push Ups
Squats
Sit Ups
(4 Min each movement, 20 sec on/10 sec off)

Core WOD:
Accumulate 5 Min Total Left PlankRest 5 Min
Accumulate 5 Min Total Right Plank
Rest 5 Min
Accumulate 10 Total Min Front Plank

10 Min EMOM
20 Split Jumps
10 Push Ups

HOTEL WOD:
For Time:
100 DB Thrusters 45/25
*EMOM 5 Burpees starting at min 1

12 Min AMRAP
8 Thrusters 35/20
8 Burpees

21-15-9
DB Snatch 50/30
Burpees

21-15-9
DB Clean & Press
Burpees

For Time:
Run 1 Mile
50 Thrusters (as heavy as possible)
Run 1 Mile

12 Min AMRAP
12 DB Lunges (as heavy as possible)
12 DB Snatches, alternating

For Time:
100 DB Squats 50/30
100 DB Push Press 50/30

SPRINT WODs: (No matter where you travel there will be a high school with a track, take a cab, or get the hotel shuttle to take you)

Sprint WOD 1:
4 x 400m Sprint (4 min rest between)

Sprint WOD 2:
800m Sprint
Rest 3 Min
600m Sprint
Rest 3 Min
400m Sprint
Rest 3 Min
200m Sprint

Sprint WOD 3:
10 x 200m Sprint (3 Min Recovery)

Sprint WOD 4:
3 x 800m Sprint (full recovery, rest as needed)

Sprint WOD 5:
10 Rounds, every other minute on the minute
50m Sprint

DOUBLE UNDER WODs (Jump ropes pack easily in your bag, no excuses not to take it)

For Time, Unbroken Sets:
50, 40, 30, 20, 10 Double Unders

For Time:
500 Double Unders

10 Min EMOM
20 Double Unders
7 Burpees

15 Min AMRAP
30 Double Unders
15 Burpees

For Time:
250 Double Unders
50 Burpees
250 Double Unders

For Time:
100 Push Ups
200 Squats
300 Double Unders

 

 

 

 

 

Jerrod Ruhl

Author Jerrod Ruhl

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