Travel WODs

Workout

1. “3-ROUNDS”

3 Rounds For Time:
Sprint 200m
25 Pushups (modify pushups by going to your knees if needed!)

Short and sweet – add in 25-50 air squats per round if you want an extra challenge.

2. LEGS OF STEEL

4 Rounds:

50 Airsquats
40 Lunges
30 Jumping Squats
20 Lunges

1:00 rest in between rounds.

If you want to feel your legs burning, give this one a try. Can you go unbroken?

3. “CINDY”

20min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

A classic CrossFit WOD. Perfect for an at-home or park workout!

4. DEATH BY “…”

AMRAP:
Choose 1 movement; Push-ups, Air Squats, or Burpees
Do 1 movement per minute at the top of every minute. Each minute adds an additional rep.
Go until you can’t complete the required reps in a minute

Pick your poison. This WOD starts out deceptively easy and builds up. Great when you want a longer endurance workout.

5. SQUATS

300 Air Squats for Time

A quick WOD that tests your aerobic and muscular capacity. This will be short but deadly.

6. FULL-BODY SPRINT

7 Rounds for Time:
10 Push-ups
10 Air Squats
Run 200m (sub 10 burpees in place of the run)

Short bursts of movements with high rounds. This WOD will get you sweating quick!

7. BODYWEIGHT WOD

8 Rounds for Time:
10 Push-ups
10 Air Squats
10 Burpees
10 Air Squats

A GREAT workout to hit your whole body!

8. HERO WOD “MICHAEL”

3 Rounds for Time:
Run 800m
50 Back Extensions
50 Sit-ups

“Michael” is a great cardio and core-blasting WOD. When the rest of your body is still wrecked from Olympic lifting, this can break up some soreness while building up your core.

9. FULL-BODY DECREASING LADDER

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

Quick full-body work.

10. GYMNASTIC MASTERY

20min AMRAP:
5 Handstand Push-ups
10 Pistol Squats

For more advanced CrossFit athletes – this at-home WOD will trigger and test your sense of balance.

11. WELL-ROUNDED

For Time:
Run 400m
50 Air Squats
Run 400m
50 Push-ups
Run 400m
50 Sit-ups
Run 400m

A moderate length WOD – great for a 20 – 30 minute workout and mobility session. Scale pushups on a coach, stairs, table, or counter!

12. CORE-BLASTER

Run 1 mile
100 Sit-ups
100 Supermans
Run 1-mile

Take another break away from power movements and focus on your core and endurance.

13. LEG-BLASTER

10 Round AMRAP:
:30 seconds Max Squat Jumps
:30 seconds rest

This fairly short WOD will light your legs on fire and have you wheezing fast! Great when time is short.

14. 8-MINUTE WOD

2 Minutes Max Push-ups
1 Minute Rest
2 Minutes Max Sit-ups
1 Minute Rest
2 Minutes Max Air Squats

Another short WOD for at-home. Treat each round like an all-out sprint.

15. MOBILIZE

1 Minute Couch Stretch
1 Minute Hold Bottom of Squat
1 Minute Doorway Chest+Bicep Stretch (each side)
Repeat as many times as you’d like

After a tough week of CrossFit, we all need a break. This WOD is low-impact but will activate and stretch your muscles for a good mobility workout.

16. “COUNTDOWN”

10,9,8…1
Pushups
X2 of Squats (ex. 20, 18, 16…2)

Great workout for a quick burn with two movements!

17. BODYWEIGHT TRIPLET

For Time:
21-15-9
Sit-ups
Push-ups
Air Squats

Quick, efficient, and full body. Treat this workout like a sprint. Pair with Workout #24 to add more volume (modify number/type of pushups if needed)

18. “FANTASTIC 50”

For Time:
50 Jump Tucks
50 Push-ups
50 Air Squats
50 Sit-ups
50 Walking Lunges
50 Russian Twists
50 Burpees

“Fantastic 50” is a longer WOD – great for building endurance. It will be a full-body test and offer some good balancing and core work.

19. 5K

For Time:

Run a 5k

When all else fails, just get outside (or on the treadmill) and run!

20. UPSIDE DOWN

5 Rounds for Time:
:30 Seconds Handstand
20 Air Squats

Spend some time honing your CrossFit handstand holds.

21. JUMPING CORE

2 Minutes Max Double Under*

2 Minutes Sit Ups

Rest 1 Minute

90 Seconds Max Double Under*

90 Seconds Max Sit Ups

Rest 1 Minute

60 Seconds of Max Double Under*

60 Seconds of Max Sit Ups

*Can substitute with regular jump rope or jumping jacks

22. Quick Chipper

100 Air Squats

75 Sit Ups

50 Box Jumps*

400 Meter Run

*Can jump onto a bench, step, etc.

Chippers usually take a while… But this one should have you done in under 20 minutes. Get creative for the box jumps or do jumping squats/tuck jumps!

23.  QUICK CIRCUT

4 Rounds For Time:

10 Tuck Jumps

10 Push Ups

10 Sit Ups

Keep your heart rate up and try to get through this unbroken! Add rounds and reps as needed depending on your fitness level. For a fun variation: set a timer for 10, 15, or 20 minutes and go through this as many times as possible!

24. COUPLET “FUN”

21-15-9 Reps of Each Movement

Walking Lunges (each leg)

Push Ups

Short and sweet – great workout to pair with another shorter one to make one longer duration effort!

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