Bodyweight (Travel) WODs

Time-Bound: sometimes you want to know when it will be over

  1. Skill: 10 x 10-second “L” sit (mod: lift heels off ground 10 sec)
  2. Tabata: air squats & pushups (20s work/10s rest x 8 rds each)
  3. Tabata: double-unders & situps
  4. AMRAP: 5 pushups, 10 air squats, 15 situps (Cindy’s Little Sis?)
  5. Death by Pushup: EMOM +1
  6. 5 Rounds: 1 min run, 1 min squat hold (score for distance)
  7. 5 Rounds: run 1 min, squat 1 min (score for total squats)
  8. 10 Rounds: 30-sec handstand hold, 30-sec squat hold

With Handstand Holds: if you can find a suitable wall

  1. 3 Rounds: 30 pushups + 30-sec handstand hold
  2. 3 Rounds: 30-sec handstand hold + 400 m run
  3. 5 Rounds: 30-sec handstand hold + 20 air squats
  4. 5 x 30-sec handstand hold, then 2 x 800m run (rest = time for first 800m run)
  5. 8 Rounds: 30-sec handstand hold + 10 air squats
  6. 3 Rounds: 10 HSPUs + 200m run

With Jumprope: easy to pack if you own one

  1. ANNIE: 50-40-30-20-10 double-unders & situps
  2. Tabata: double-unders & situps (could sub/add squats and/or pushups too)
  3. 100 DUs, 75 air squats, 50 pushups, 25 burpees
  4. 5 Rounds: 30 DUs, 20 air squats, 10 pushups
  5. 3 Rounds: 20 DUs, 20 burpees, 20 air squats

No Running: good for urban or foul-weather travel

  1. 100 situps for time
  2. 100 pushups for time
  3. 100 (or 50) burpees for time
  4. 250 jumping jacks for time
  5. 5 x 50 air squats (1:1 rest:work interval)
  6. 4 x 50 air squats (2 min rest between rounds)
  7. Invisible Fran: 21-15-9 air squats & pushups
  8. Max pushups, then 100 air squats for time
  9. 100 jumping jacks, 75 air squats, 50 pushups, 25 burpees
  10. 10-9-8-7-6-5-4-3-2-1 burpees & situps
  11. 20 Rounds: 5 squats, 5 pushups, 5 situps
  12. 10 Rounds: 10 situps, 10 burpees
  13. 10 Rounds: 10 pushups, 10 air squats
  14. 10 Rounds: 10 pushups, 10 situps, 10 air squats
  15. 10 Rounds: 10 walking lunges, 10 pushups
  16. 10 Rounds: 5 pushups w/30-sec plebs plank (top of pushup position) at the end of each round of 5
  17. 7 Rounds: 7 squats, 7 burpees
  18. 6 Rounds: 10 pushups, 10 air squats, 10 situps
  19. 5 Rounds: burpee to pushup position, 10 pushups, finish burpee
  20. 5 Rounds: 5 jump squats, 5 air squats, 5 long jumps
  21. 4 Rounds: 10 jump squats, 10 pushups, 10 situps
  22. 3 Rounds: 20 jumping jacks, 20 burpees, 20 air squats
  23. 3 Rounds: 20 air squats, 20 burpees, 20 pushups

With Running: don’t just go for a jog, run like a Crossfitter!

  1. 5k Run (or 1 mile run) for time
  2. Run 1 Mile: EMOM 10 pushups
  3. Run 1 Mile: EMOM 20 air squats
  4. Run 1 Mile: EMOM 30 walking lunge steps
  5. 5 x 400m sprints
  6. 3 Rounds: 400m run + 30 air squats
  7. 3 Rounds: 50 situps + 400m run
  8. 4 Rounds: 20 situps, 20 pushups, 400m run
  9. 4 Rounds: 400m run + 50 air squats
  10. 5 Rounds: 10 jump squats + 400m run
  11. SUSAN: 5 Rounds of 200m run, 10 air squats, 10 pushups
  12. 5 Rounds: 10 pushups, 10 hollow rocks, 200m run
  13. 3 Rounds: 200m run + 25 pushups
  14. 3 Rounds: 200m run + 50 air squats
  15. 10-9-8-7-6-5-4-3-2-1 situps, with 100m sprint each round
  16. 10 Rounds: 100m (or 50m) sprint + 10 pushups
  17. 10 Rounds: 10 burpees + 100m sprint
  18. 10 Rounds: 100m sprint + 20 air squats