“Traveler’s WOD – CrossFit Anytime Anywhere”

Every second day the question I face is Coach – “what workout should I do when I travel”. My answers are random – you can do lots of things like Burpees, push ups, situps, squats, run, swim, For Time  time or AMRAP.

We all love CrossFit and feel guilty when we miss a single WOD (Coach – can you please repeat that WOD I missed it ‘coz I was out of town). 

Now we have option of Traveler’s WOD - CrossFit Anytime Anywhere.  

Many of our CrossFit family members travel. It’s important for everyone to have quick workouts to go to with minimal equipment to ensure you will actually get to workout while out of town.  Below is a wide variety of workouts…so now there is no excuse why you can’t workout!  Remember the easiest piece of equipment you can travel with is a jump rope!
If you are staying in a hotel or if there is any regular gym. My advice for is to do some lifting – like Deadlift, front / back squat, clean, push press etc in 3-3-3-3-3 or 5-5-5-5-5 reps format. 

Cheers, 
Coach Piyush Pandey 

Warmup
2 rounds of  
25 Jump jacks 
10 Samson stretch 
10 Squats
10 Sit-ups
10 Pushups
25 Jump jacks

WOD # 1
1 or 2 Round for Time
 100 Push-ups
 100 Sit-ups
 100 Air squats

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

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

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

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

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

WOD # 7
Tabata Squats
 And (recovery)
 Tabtata push ups
 20 seconds of work with 10 seconds of rest for nonstop four minutes ( 8 intervals)

WOD  # 8
Burpees
Lunges (alt)
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

WOD  # 9 
Max Rounds in 20 minutes
 5 Handstand push-ups
10 Pistols (one leg squats ) 

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

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

WOD  # 12
50-40-30-20-10 - Rep Rounds for Time
Single unders
Pushups
         
WOD  # 13
 AMRepsAP in 7 minutes
 Burpees
 
WOD # 14
3 Rounds for Time
 Run 800 meters (Run about 5 mins)
 50 Squats
 50 Sit-ups

WOD # 15
For time
 Run 1 mile
100 Push-ups
200 Squats
Run 1 mile

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

WOD  # 17
For time
 21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats

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

WOD  # 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

WOD  # 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

WOD  # 21
For time
80-60-40-20 - Air Squats
40-30-20-10 – Sit-ups
20-15-10-5 – HSPU

WOD # 22
For time
50 Walking Lunges (each leg) 
800 M run
50 Walking Lunges
 
WOD # 23
 5 rounds for time of
 10 Shuffle run (aka Suicide's) - 20-50 meters
 10 Burpees

WOD # 24
 For time
 150 Jump jacks
 5 rounds of
 20 Leg Raises
 15 Pushups
 10 Split lunges ( 10 each  leg)
 150 Jump jacks

WOD # 25
For time
30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders

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

WOD # 27

12 Rounds for time
10 Burpees
10 Leg raises

WOD # 28
5 rounds of
Run 400 meter
Rest 3 minutes Sprint 100 meters

WOD  # 29
5 rounds for time
100 Single unders (35 Double unders)
50 Squats 

WOD  # 30
Tabata – Endurance 
 Single unders / Double unders
 2 minutes recovery
 Sit ups
 2 minutes recovery
 Burpees
 2 minutes recovery
 Lunges – alternate
 (* Tabata – 20 seconds ON 10 seconds OFF, for 4 minutes which is 8 intervals).