TRAVEL WOD’S

Traveling for business or vacation? There is nothing more frustrating than being away from the gym and missing out on a workout! Here at Twice Bitten CrossFit we never want you to miss a workout…regardless of where you are! Here are a bunch of travel workouts that require little to no equipment and can be done anywhere. Be sure to check them out and use them when you are away from the gym….enjoy!

 

WARMUP

2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg

THEN…

 

 1.
Sprint 100 meters
Rest 1 minute
Repeat 10 times

 2.
100 Single Unders (Jump Rope)
50 Squats
5 rounds for time

 3.
AMRAP in 20 minutes:
-10 Burpees
-15 Squats
-20 Knees-to-chin (laying down)
 4.
10 Rounds of:
-10 Broad Jump Burpees
-10 Jumping Lunges
 5.
10 rounds of
– 10 burpees
– 10 situps
 6.
5 Rounds
-15m Bear Crawl
-20 Push-ups
-15m Crab Walk
-20 Jump Squats
-15m Broad Jump Burpees
-20 Mountain Climbers
 7.
3 rounds for time
-Run 1/2 mile
-50 squats
 8.
10 Rounds for time
-10 push-ups
-10 sit ups
-10 squats
9.
200 squats for time
10.
“Susan”
5 rounds for time
– Run 200m
– 10 squats
– 10 push-ups
11.
3 rounds for time
– Sprint 200m
– 25-push ups
12.
Tabata Squats and Push-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score
13.
20 rounds for time
– 5 push-ups
– 5 squats
– 5 sit ups
14.
Invisible Fran:
21-15-9 for time
-Squats
-Push-ups
15.
6 rounds for time
– 10 push-ups
– 10 squats
– 10 sit ups
16.
5 rounds for time
– 100 Single unders Jump Rope
– 50 Squats
17.
“Annie”
Double-Unders (Jump Rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time
18.
5 Rounds for Time
– 3 vertical jumps
– 3 squats
– 3 long jumps
19.
100 Squats for Time
20.
10 Rounds for Time
– 10 Push-ups
– 10 Squats
– 10 Situps
21.
10-9-8-7-6-5-4-3-2-1
– Burpees
– Sit ups.
22.
5 Rounds for Time
– Run 400 meters (1:30-2:30 mins)
– 30 Squats
23.
250 jumping jacks For Time
24.
5 Rounds – Count Squats
– Run 1 minute
– Squat for 1 minute
25.
Run 1 mile and do 10 push-ups every 1 minute.
26.
Handstand practice, 25 tries at free handstands, then a 1 mile run
27.
10 Rounds for Time
– 10 push-ups
– 10 squats
28.
For Time
– 100 jumping jacks
– 75 squats
– 50 push ups
– 25 burpees
29.
100 Push-ups for Time
30.
5 Rounds for Time
– 10 vertical jumps
– run 400m
31.
10 Rounds for Time
– 10 Push-ups
– 100m Sprint
32.
5 Rounds for Time
– Handstand 30 seconds
– 20 squats
33.
4 Rounds for Time
– 10 vertical jumps
– 10 push-ups
– 10 sit ups
34.
2 minute max push ups
1 minute break
– 2 minutes max sit ups
1 minute break
2 minute max squats
35.
5 Rounds For Time
– 20 Lunge steps
– 20 squats
– 10 pushups
36.
100 Burpees for Time
37.
7 Rounds for Time
– 7 Squats
– 7 Burpees
38.
10 Rounds for Time
– Sprint 100m
– Walk 100m
39.
3 Rounds for Time
– 50 sit-ups
– 400m run walk
40.
10 Rounds for Time
– 10 walking lunges
– 10 push-ups
41.
10 Rounds for Time
– 10 burpees
– 100meter sprint
42.
4 Rounds for Time
– Run 400m
– 50 squats
43.
Run 1 mile and do 10 push-ups every 1 minute.
44.
5 Rounds for Time
– Ten vertical jumps jump as high as you can, land and do it again)
– 10 push-ups
45.
3 Rounds for Time
– 20 jumping jacks
– 20 burpees
– 20 squats
46.
5 Rounds for Time
-30 second handstand against a wall,
– followed by a 30 second static hold at the bottom of the squat
47.
Run 1 mile for time.
48.
3 Rounds for Time
– Run 200m
– 50 squats
49.
25 reps for time
– Handstand 10 seconds jack-knife to vertical jump
50.
50-40-30-20-10 Rep Rounds for Time
– Single unders (Jump Rope)
– Pushups
51.
AMRAP in 10 minutes
– 3 Burpees
– 4 pushups
– 5 squats
52.
10 rounds
– 30 second squat jump
– 30 second rest
53.
4 rounds for time
– 1/2 mile run
– 50 squats
54.
3 Rounds For Time
– 20 tuck jumps
30 second handstands
55.
8 Rounds for Time
– Sprint 100m
– 30 squats
56.
Handstand practice, 25 tries at free handstands, then a 1 mile run
57.
20 Rounds for Time
– 5 squats
– 5 push-ups
– 5 sit ups
58.
For Time
Run 1 mile with 100 squats at midpoint
59.
10 Rounds for Time
– 10 sit ups
– 10 burpees
60.
Bottom to bottom tabata squats
8 Rounds
20 second of work and 10 seconds of a squat hold
Run 1 mile
61.
10 Rounds
– Handstand hold, 30 seconds,
– Squat hold 30 seconds
62.
4 Rounds for Time
– 20 sit ups
– 20 push-ups
– 400m Run
63.
100 squats
3 min. rest
100 squats
64.
3 Rounds for Time
– Run 200m
– 50 squats
65.
5 Rounds for Time
– With eyes closed do 10 squats, open eyes..
– Do 10 push ups eyes closed
66.
10 Rounds for Time
– Run 100m
– 20 squats
67.
Test yourself on a max set of push ups, tight body chest to the floor, full extension!
68.
Tabata Tuck jumps and Sit-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.
69.
Run 1 mile, stopping every minute to do 20 squats.
70.
3 Rounds for Time
– 20 Squats
– 20 Burpees
– 20 Push-Ups
71.
For Time
– 25 squats
– 5 push-ups
– 20 squat
– 10 push-ups
– 15 squat
– 15 push-ups
– 10 squat
– 20 push-ups
– 5 squat
– 25 push-ups
72.
5 Rounds for Time
– 50 Step-ups or Box Jumps
– 10 Burpees
73.
Tabata Squats with eyes closed:
20 seconds on 10 seconds rest, 8 rounds.
Count your lowest score.
74.
4 Rounds for Time
– 50 squats
Rest for 2 minutes between rounds
75.
5 Rounds for Time
– 20 Lunge Steps
– 20 Squats
– 10 Push-ups
76.
40-30-20-10
– Walking lunges
– Push-ups
77.
Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups
78.
Run 5 minutes turn around and go back in less than 5 minutes
21-15-9
– Vertical jumps (As High as Possible)
– Pushups
Repeat the run…5 min out less than 5 back.
79.
Tabata Tuck jumps and Sit-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score
80.
1 Round for Time
– 100 Push-ups
– 100 Sit-ups
– 100 Squats
81.
5 Rounds for Time
– 30 Push-ups
– 40 Sit-ups
– 50 Squats
82.
Max Rounds in 20 minutes
– 5 Pushups
– 10 Situps
– 15 Squats
83.
21-15-9 Rep Rounds for Time
– Lunges (each leg)
– Handstand Push-ups
84.
3 Rounds for Time
– Run 400 meters (or any sprint distance – 1:30-2:30 min long)
– 50 squats
– 25 pushup
85.
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
– Burpees
– Pushups
– Situps
86.
5 Rounds for Time
– Run 400 meters (1:30-2:30 mins)
– 30 Squats
87.
3 Rounds for Time
– Run 800 meters (Run about 5 mins)
– 50 Squats
– 50 Sit-ups
88.
1 Round for Time
– Run 1 mile
– 100 Push-ups
– 200 Squats
– Run 1 mile
89.
21-15-9 Rep Rounds for Time
– Handstand Push-ups
– Chair Dips
– Push-Ups
90.
1 Round for Time
– 21 Pushups
– 42 Squats
– 15 Pushups
– 30 Squats
– 9 Pushups
-18 Squats
91.
2 Rounds for Time
– 20 Double-Unders
– 30 Walking Lunges
– 40 Push-ups
– 30 Squats
– 20 Sit Ups
– 10 Box Burpees
92.
1 Round for Time
– Run 400 meters
– 50 Squats
– Run 400 meters
– 50 Push-ups
– Run 400 meters
– 50 Sit-ups
– Run 400 meters
93.
For Time
– 50 Walking Lunges (each leg)
– 800 M run
– 50 Walking Lunges
94.
5 Rounds
– Shuttle run (aka Suicide’s) – 20-50 meters
– 10 Burpees
95.
50-35-15
– Leg lifts
– Pushups
– Situps
96.
For Time
– 30 HSPU
– 40 Jump squats
– 50 Situps
– 60 Squats
– 70 Double unders
97.
20 min AMRAP
– 10 Bench dips
– 10 Box jumps
– 10 Lunges (each leg)
98.
For Time
– 60 Pushups/30 HSPU
– Run 400 m
– 40 Pushups/20 HSPU
– Run 800 m
– 20 Pushups/10 HSPU
– Run 1 mile
99.
10 minute Run
For Time
– 100 Push-ups
– 200 Sit-ups
– 300 Squats
5 minute Run
100.
Jail House Walk
Typically, we prescribe Jailhouse 10 workouts involving burpees. A jailhouse 10 workout of burpees is simply:
For Time
10-9-8-7-6-5-4-3-2-1 Burpees
With a Walk across the room and back between each set
By | 2017-07-25T00:15:28+00:00 July 25th, 2017|News|