No equipment, no problem: Works for home or on the road with no equipment:

http://www.daimanuel.com/2011/07/25/no-equipment-no-problem-92-crossfit-workouts-without-equipment/

http://reebokcrossfitone.com/wp-content/uploads/2013/06/Travel-WODs.pdf

 

Body weight workouts for the traveling client:

 

  • Run 800 50 air squats – 3 rounds

  • 10 push-ups 10 sit ups 10 squats – 10 rounds

  • Run 200m 20 squats 20 push ups – 5 rounds

  • 10 Handstand push ups, 10 Burpees and a 200m run. – 3 rounds

  • Tabata squats, pushups and sit-ups. (20 on 10 off for 8 rounds)

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

  • Run 1 mile for time.

  • Run 5K for time.

  • 5x 400M sprints.

  • 10 X 100 m dash.

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

  • 10 air squats every 1 minute of your 1 mile run.

  • 100 burpees for time.

  • 100 push ups for time.

  • 10-9-8-7-6-5-4-3-2-1 burpees and sit-ups.

  • 50 sit-ups, 400 meter run. – 4 rounds.

  • 10 walking lunges, 10 push-ups. – 10 rounds

  • 10 burpees and 100meter sprint. – 10 rounds

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

  • Run 1 mile and do 10 push-ups every 1 minute.

  • 10 push-ups, 25 hollow rocks, run 200 meters. – 5 rounds

  • 20 minute AMRAP 10 pushups 20 sit-ups 30 squats.

  • 10 burpees 100 jumping jacks 10 burpees 90 lateral jacks 10 burpees 80 bicycle crunches 10 burpees 70 supermans 10 burpees 60 Johnny C's 10 burpees 50 knee drives 10 burpees 40 reverse crunches 10 burpees 30 plank to Tricep extensions 10 burpees 20 hand release pushups 10 burpees

  •  THE 1000: 100 pushups, 100 jumping jacks, 100 squats, 100 lateral jacks, 100 situps, 100 fast jacks, 100 lunges, 100 mt climbers, 100 supermans, 100 bicycle crunches, run 1000 meters.

  • 1 mile run 100 situps, 100 squat jumps, 100 v-ups, 100 lunge jumps, 1 mile run.

  • Angie

  • Barbara

  • Chelsea

  • Cindy

 

Dumbbell workouts for the traveling client:

 

  • 50-40-30-20-10 of: Weighted lunge jumps, burpees, weighted sit-ups.

  • 3 rounds of: 20 Thrusters 20 burpees tuck jumps – then 3 rounds of: 20 ground to overheads 20 squat burpees – then 3 rounds of: 20 push-up to rotations (weights in hands) and 20 lateral jacks.

  • Filthy Fifty: 50 Squats, 50 Johnny C's, 50 V-Ups, 50 Lunge Jumps, 50 thrusters, 50 leg raises, 50 alternating single leg squats, 50 sit ups, 50 burpees, 50 pushups row.

  • 20 minute AMRAP of 10 pushups 20 sit-ups 30 squats.

  • 5 rounds for time: 20 thrusters, 20 burpees, 20 situps, run 200m.

  • 2 rounds of: 50 - push-ups 50 – ground to over heads 50 – Air squats, 50 – hollow chest press.

  • 5 rounds: Run a 400m. 21 - V-ups 15 - ground to overheads with weights. 9 – burpees. All performed with weight.

  • All exercises should be weighted. 80- sit-up's 60- thrusters 40- pushup row 20- Burpees 40- pushups row 60- thrusters 80- sit-up's. All performed with weight.

  • 2 rounds of: 50 - push-ups to rows, 50 - ground to over heads, 50 - Air squats, 50 – bent over rows.

  • Dirty 30s: 30 thrusters, 30 ground to overhead, 30 squat jumps, 30 burpees, 30 front squats, 30 pushup position rows, 30 hollow chest press, 30 thrusters, 30 situps.

CONTACT US

  • Facebook Social Icon
  • Instagram Social Icon
  • Twitter Social Icon
  • Yelp Social Icon

©2023 BY JOEY DIXON. PROUDLY CREATED WITH WIX.COM