Hotel Room WODs / No Equipment WODs

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10 Rounds for time 

• 10 Burpees

• 15 Johnny C's

Tabata Push Ups + Squats 

• Perform 8 sets of 20 seconds of work followed by 10 seconds rest (4 minutes total) of push-ups first, then 8 rounds of air squats

20 rounds for time : 

• 5 Push ups 

• 5 Sit ups 

• 10 Squats

10 rounds for time : 

• 5 Tuck Jumps (aim for vertical height) 

• 5 Squats 

• 5 Broad Jumps

For Time:

• 100 Burpees

For Time: 

• 100 Pushups

For Time: 

• 10-9-8-7-6-5-4-3-2-1 Reps per round of:

• Burpees and Situps

For Time: 

• 30 Handstand Pushups or Incline Push Ups

• 40 Jump squats 

• 50 Situps 

• 60 Squats 

5 Rounds 

• 20 tuck jumps 

• 30 second handstand hold

For Time: 10-9-8-7-6-5-4-3-2-1 

• Push up

• Jump Squats

As Many Rounds as Possible in 10 Minutes

• 3 Burpees

• 6 Supermans (Lie on the floor, contract lower back, and raise arms & legs off floor)

• 9 Sit-Ups 

5 Rounds, As Many Reps as Possible

• 20 seconds of mountain climbers

• 20 sec of squats 

• 20 sec of rest

Tabata Push Ups + Squats 

• Perform 8 sets of 20 seconds of work followed by 10 seconds rest (4 minutes total) of push-ups first, then 8 rounds of air squats

20 rounds for time : 

• 5 Push ups 

• 5 Sit ups 

• 10 Squats

10 rounds for time : 

• 5 Tuck Jumps (aim for vertical height) 

• 5 Squats 

• 5 Broad Jumps

5 rounds for time : 

• Handstand Hold 30 seconds (against the wall is fine)

• 20 air squats

5 rounds : 

• Handstand Hold 1 minute 

• Hold bottom of the squat for 1 minute

5 Rounds for Time:

• 20 Forward Lunges

• 20 Backward Lunges

• 20 Side Lunge

• 20 Split Jumps (Speedskater Lunges)

21-15-9 : 

• Push ups 

• Hollow rocks 

• Jump squats

10 rounds for time : 

• 5 handstand Push Ups 

• 10 burpees

8 rounds for time as fast as possible:

• Handstand 30 seconds

• 10 squats

“Step Down” Perform all three mini workouts in succession

(1) 21-15-9:
– Push Ups
– Burpees
Rest 2:00

(2) 15-12-9:
– Sit Ups
– Burpees
Rest 2:00
(3) 12-9-6:
– Squat Broad Jump
– Burpee

4 Rounds, Every Minute on the Minute

• Min 1: 7 Burpees

• Min 2: 15 Sit-Ups

• Min 3: 50 Jump Tucks

 – Repeat 4 times

20 minute of as many rounds as possible:

• 5 Handstand Push Ups or Incline Push Ups

• 10 Pistols/Single Leg Squats (alternating legs)

• 15 Push-ups

Tabata This: 8 rounds of 20 sec. on, 10 sec. off of each exercise

• Squats

• Push Ups

• Sit Ups

• Burpees

AMRAP in 20 minutes:

• 10 Burpees

• 20 Steam Engines (Stand with hands behind head, raise knees to elbows)

8 rounds For Time

• Handstand 30 seconds

• 20 squats

Super Legs: 3-5 Rounds, as fast as possible:

• 20 Air Squats

• 20 Alternating Lunges (20 total reps)

• 20 Alternating Split Squat Jumps (20 total reps) (Jumping lunges)*

• 10 Squat Jumps (Jump Squats)
   

Long Cycle Burpee: 50 rounds of:

• 1 squat

• 1 pushup

• 1 situp

• 1 superman

• 1 tuck jump

6 Rounds for time

• 15 Reverse Lunges
  15 Hollow Rocks
  15 Push Ups

15 Minutes: As Many Rounds as Possible

• 10 mountain climbers

• 10 push ups

• 10 hollow rocks

• 10 sit-ups

15 Minutes: As Many Rounds as Possible

• 15 Lunges

• 10 Pushup

• 15 Lunges

• 20 Situps

10 Rounds: 

• 30-second handstand 

• 30-second squat hold (Electric Chair – can be done leaning against a wall)

3 Rounds: 

• 20 tuck jumps burpees

• 30-second handstand hold.

5 Rounds for Time: 

• 30-second handstand 

• 25 air squats

21-15-9 for Time

• Handstand Push-ups

• Chair Dips

• Push-Ups

For Time:

• 21 Pushups

• 42 Squats

• 15 Pushups

• 30 Squats

• 9 Pushups

• 18 Squats

For Time: 

• 2 Minutes Tuck Jumps 

• 2 Minutes Situps 

•  – Rest 1 min – 

• 90 sec Tuck Jumps 

• 90 sec Situps 

•  – Rest 1 min – 

• 60 sec Tuck Jumps 

• 60 sec Situps

AMRAP in 20 minutes: 

• 10 Chair Dips 

• 10 Box jumps 

• 10 Walking Lunges

For Time: 

• 100 Push-ups 

• 100 Sit-ups 

• 200 Squats

•  – Exercises can be done in any order to achieve the target number of reps

AMRAP in 20 minutes: 

• 5 Pushups 

• 10 Situps 

• 15 Squats

21-15-9 Rep Rounds for Time: 

• Walking Lunges (each leg) 

• Handstand Push-ups / Incline Push Ups / Pike Push Ups

For Time: 

• 21 Pushups 

• 42 Squats 

• 15 Pushups 

• 30 Squats 

• 9 Pushups 

• 18 Squats

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time: 

• Burpees 

• Pushups 

• Situps

•  – Complete each “round” (10, 9, 8, etc.) for each exercise before proceeding

AMRAP in 20 minutes: 

• 5 Handstand push-ups 

• 10 Pistols (Single Leg Squats)

Travel Modified “Annie” – 50-40-30-20-10 Reps per Round for Time: 

• Tuck Jumps 

• Sit-ups

50-40-30-20-10 Reps per Round for Time: 

• Tuck Jumps 

• Push-ups

10 Rounds: Hold each position for 30 seconds

• Plank

• Bottom of squat 

• Hollow rock hold

For Time: 

• 80-60-40-20 Reps of Air Squats 

• 40-30-20-10 Reps of Situps 

• 20-15-10-5 of Handstand Pushups

• – Do the first set of each exercise, then the second, then the third

5 Rounds: 

• 30 second handstand against a wall

• 30 second static hold at the bottom of the squat

• 30 second hollow rock or plank

10 Rounds For Time: 

• 25 Walking Lunges (each leg) 

• 10 Pushups

10 Rounds For Time: 

• 10 Pushups 

• 20 Squats 

• 10 Situps

Tabata Squats: Repeat for 8 rounds

• 20 seconds – As many squats as possible

• 10 seconds – Rest

5 Rounds For Time: 

• 10 Tuck Jumps (Focus on jumping as high as possible)

• 10 push-ups 

10 Rounds For Time: 

• 10 V-Ups 

• 10 Burpees

For Time: 250 Jumping Jacks

For Time:

• 200 Squats

• Rest in the plank position (anytime you stop, get into a plank, and continue squatting as soon as you stand up

For Time: 

• 100 Jumping Jacks 

• 75 Air Squats 

• 50 Pushups 

• 25 Burpees

5 Rounds: 

• Sprint 1 minute 

• Squat 1 minute

21-15-9

• Air Squats

• Pushups

6 Rounds For Time:

• 10 Pushups

• 10 Air Squats

• 10 Sit Ups

10 Rounds For Time:

• 3 Tuck Jumps

• 3 Squats

• 3 Broad Jumps

20 Rounds For Time:

• 5 Pushups

• 5 Squats

• 5 Situps

10 Rounds For Time:

• 10 Pushups

• 10 Sit ups

• 10 Squats

For Time: 

• 200 Air Squats

5 Rounds For Time: 

• 10 Tuck Jumps 

• 10 Pushups 

• 10 Situps

Annie: 50-40-30-20-10 reps of each exercise            

• Jump rope double-unders

• Situps

Complete 50 total rounds, with one rep per exercise, per round  

• Burpee

• Pushup

• Jumping jack

• Situp

• Handstand

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Pull Up Bar + Dip Bar Travel WODs

5 Rounds for Time: 

• 20 pull ups 

• 30 push ups

Chipper

• 50 Air Squats

• 10 Burpees

• 40 Sit-Ups

• 10 Burpees

• 30 Lunges

• 10 Burpees

• 20 Pushups

• 10 Burpees

• 10 Pullups

• 10 Burpees

• 20 Pushups

• 10 Burpees

• 30 Walking Lunges

• 10 Burpees

• 40 Sit-Ups

• 10 Burpees

• 50 Air Squats

Cindy: 20 minutes As Many Rounds as Possible

• 5 Pull-ups

• 10 Push-ups

• 15 Squats

AMRAP in 20 minutes: 

• 5 Pullups 

• 10 Pushups 

• 15 Squats

Barbara: Perform five rounds, time each round, rest exactly three minutes between rounds       

• 20 pull-ups

• 30 pushups

• 40 situps

• 50 air squats

Chelsea: 10 Rounds of each exercise, performed every minute, on the minute, start one of theexercises     

• 5 pull-ups

• 10 pushups

• 15 air squats

Mary Perform as many rounds as possible (AMRAP) in 20 minutes              

• 5 handstand pushups

• 10 single-leg squatsper leg

• 15 pull-ups

Cindy: AMRAP in 20 minutes (this uses the same exercises as Chelsea, but the format is different)    

• 5 pull-ups

• 10 pushups

• 15 air squats

Angie: Complete all exercises and reps as fast as you can, for time              

• 100 pull-ups

• 100 pushups

• 100 situps

• 100 air squats

Candy: Complete five total rounds for time 

• 20 pull-ups

• 40 pushups

• 60 squats

Maggie: Complete five total rounds for time

• 20 handstand pushups

• 40 pull-ups

• 60 one-legged squats, alternating legs

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Backpack WODs (Improvising for Dumbbell and Kettlebell WODs)

Sometimes we need a little weight and resistance to achieve our fitness goals. Most hotels with gyms will at least have a dumbbell or two. If not, get creative and use a backpack in place of a dumbbell or kettlebell. Hold the backpack by its handles and the perform the workouts below accordingly.

This is just one more reason to get a durable backpack for travel that can be thrown around. Checkout these backpacks for rucking for ideas of packs that can hold weight well and have handles designed for improvised and functional exercises.

For Time:

• 100 Backpack Thrusters

• 5 Burpees at the Top of Each Minute

10 Min: As Many Rounds as Possible

• 10 Backpack Swings

• 10 Backpack Thrusters

• 10 Push Ups

20 Min: As Many Rounds as Possible

• 10 Backpack Overhead Presses

• 10 Backpack Swing (Improvised Kettlebell Swing)

• 10 Squat Jump

3 Rounds for Time:

• 10 Turkish Get-ups (using backpack)

• 20 Tuck Jumps

• 30 Walking Lunges

• 40 Push-ups

• 30 Squats

• 20 Leg lifts

• 10 Burpees

Eva: Complete five total rounds for time      

• 800-meter run

• 30 Backpack Swings (or Kettlebell Swings if available)

• 30 Pull-ups

Karen: Complete all repetitions as fast as possible, for time           

• 150 backpack thruster

Kelly: Complete five total rounds, for time  

• 400-meter run

• 30 box jumps (prescribed with a 24-inch box) or squat jumps

• 30 backpack thrusters

For time (Travelling Murph): 

• Run 1 mile

• 100 Body Rows or Backpack Rows

• 200 pushups

• 300 Airsquats

• Run 1 mile

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Quick Workouts (10 Minutes or Less)

As Many Rounds as Possible in 10 Minutes

• 3 Burpees

• 6 Supermans (Lie on the floor, contract lower back, and raise arms & legs off floor)

• 9 Sit-Ups 

10 rounds: 50 meter sprint

5 rounds for time : 

• Handstand Hold 30 seconds (against the wall is fine)

• 20 air squats

5 rounds for time: 

• Handstand Hold 1 minute 

• Hold bottom of the squat for 1 minute

10 Rounds: 

• 30-second handstand 

• 30-second squat hold (Electric Chair – can be done leaning against a wall)

8 rounds for time:

• Handstand 30 seconds

• 10 squats

Tabata Burpees: 8 rounds of 20 sec. on, 10 sec. off 

Running Travel WODs

Helen Complete three total rounds for time              

• 400-meter run

• 21 kettlebell swings (prescribed with a 55lb kettlebell, improvise with a backpack for a kettlebell)

• 12 pull-ups

Nicole: AMRAP in 20 minutes; Note how many pull-ups you complete for each round              

• Run 400 meters

• Pull-ups for max reps

3 Rounds For Time:

• Run 800m

• 50 Air Squats

3 Rounds For Time:

• 10 Handstand Pushups / Incline pushups

• Run 200m

Run 1 mile, lunge 30 steps every minute

• 5 Burpees

4 Rounds for time: 

• 50 Situps 

• Run 400m

8 Rounds For Time: 

• Run 100m 

• 30 Air Squats

10 Rounds For Time: 

• Run 100m 

• 20 Air Squats

4 Rounds for Time: 

• Run 400m 

• 50 Squats 

• 25 Pushups

For Time: 

• Run 1000m 

• 100 Air Squats 

• 50 Pushups

For Time: 

• 100 Squats

• Run 1 Mile

• 100 Squats

• Run 1 Mile

• 100 Squats

For Time: 

• Run 1 mile 

• 100 Push-ups 

• 50 Sit-ups 

• 200 Squats 

• Run 1 mile

10 Rounds: 

• 10 Push ups with a 30 second Plank on the last rep

• 100 Meter Sprint

For Time: 

• Run 400 meters 

• 25 Squats 25 Push Ups 25 Situps

• Run 400 meters 

• 25 Squats 25 Push Ups 25 Situps

• Run 400 meters 

• 25 Squats 25 Push Ups 25 Situps

• Run 400 meters

3 Rounds: 

• 50 Walking Lunges 

• 800m run 

For Time: 

• 60 Pushups 

• Run 400m 

• 40 Pushups 

• Run 800m 

• 20 Pushups 

• Run 1 mile

Travel Modified “Michael” 3 rounds for time of: 

• Run 800m 

• 1 Minute “Superman” Holds 

• 50 Situps

5 Rounds: 

• Sprint 1 minute 

• Squat 1 minute

5 Rounds For Time: 

• 10 push-ups 

• 10 hollow rocks 

• Sprint 200 meters

10 Rounds: 

• Sprint 100 meters

• 10 push ups

3 rounds for time  

• 10 Handstand Push Ups 

• 200m run

10 Rounds for time: 

• 10 Sit-ups 

• 100 meter sprint

For time : 

• Run 1 mile

• Every 1 minute – 30 lunges (15 per leg)

10 rounds: 50 meter sprint

3 Rounds for Time:

• Run 800m

• 2 Minute Plank Hold

• 25 Mountain Climbers

6 Rounds, Every Minute on the Minute

• Minute 1: Run as far as possible

• Minute 2: Squats

• Minute 3: Tuck Jumps

• Minute 4:  Rest

•  – Repeat for 6 Rounds

3 Rounds for Time:

• 400 m run

• 40 squats

• 30 situps

• 20 pushups

• 10 handstand pushups

• 10 Pullups

5 Rounds for Time

• 30 Second Handstand Pushups or Handstand Hold

• 30 Squats

• Susan – 5 rounds for Time
  Run 200m

• 10 squats

• 10 Push Ups

4 rounds for time:

• 10 Handstand push ups or 25 Regular Push Ups

• Sprint 200m run

4 rounds for time:

• Run 400 meters

• 20 Burpees

5 Rounds:  As many reps and as far as possible

• Sprint 1 minute, 

• Squat 1 minute

•  – Finish (after 5 rounds) with 50 burpees

10 Rounds For Time: 

• 10 Burpees 

• Sprint 100m

4 Rounds For Time: 

• Run 400m 

• 25 Air Squats

• 25 Tuck Jumps

5 Rounds For Time:

• Run 200m

• 10 Squats

• 10 Push Ups

3 Rounds For Time:

• Run 200m

• 25 Pushups

10-9-8-7-6-5-4-3-2-1

• Sit-ups 

• Pushups

• Squats

• 100 meter sprint between each round

For Time: 

• Run 800m 

• 100 Air Squats 

• Run 800m

4 Rounds For Time: 

• Run 400 meters 

• 50 air squats

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Strength Building Travel WODs

20 minute AMRAP of:

• 5 Handstand Push Ups or Incline Push Ups

• 10 Pistols/Single Leg Squats (each leg)

• 5 One Armed Push Ups

• 10 V-Ups

5 rounds for time of:

“Kettlehell”

• 20 Deadlifts

• 20 Sumo Deadlift High Pulls

• 20 Swings

• 10 1-arm swings, Right

• 10 1-arm swings, Left

• 10 Snatches, Right

• 10 Snatches, Left

5 rounds for time:

• 10 Renegade Manmakers

• 15 V-Ups

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