At Home/Vacation WODs

Here are some ideas for WODs while you are away from the box:

– 10 x sprint for 1:00, walk back to start
– 5 rounds: 20 jumping squats, 15 double push up burpees
– 25 burpees, sprint 100m x 4 rounds
– 50 hands-free get ups, 75 sit ups, 100 walking lunge steps
– run 2:00; rest 1:00 x 7 rounds (20 minutes total) – on the beach, alternate packed sand and loose sand
– AMRAP (as many rounds as possible) in 15 minutes:  10 push ups, 10 hands-free get ups, 10 tuck jumps
– Find something to jump safely up and down on (deck, big rock, heavy item) – 100 “box” jumps for time
– Run 1/2 mile, 50 air squats – 3 rounds
– Run 15 minutes out, 50 push ups, run 5 min. back, 75 lunge steps, run 5 min. back, 100 squats, run to start
– Run up flights of stairs, stop every other floor on the way down for 5 push ups
– Run 1 min. out, plank hold 1 min. back, run 1 min. out, push ups 1 min. back, run 1 min out, burpees 1 min. back
– Max (push ups, sit ups, squats, tuck jumps) in 2 minutes
– Spend a total of 5 minutes in a handstand. Break it up as necessary
– Sprint 25m, do 25 push ups – 3 rounds
– Run 200m, 10 squats, 10 push ups – 5 rounds
– 10 push ups, 10 sit ups, 10 squats – 10 rounds
– 200 squats for time
– Tabata (squats, push ups, sit ups, burpees, tuck jumps) – 8 rounds, 20 sec. on/10 sec. rest
– 21-15-9 air squats and push ups for time
– 10-9-8-7-6-5-4-3-2-1 sit ups with a 100m sprint between sets
– 5 push ups, 5 squats, 5 sit ups – 20 rounds
– 10 push ups, 10 squats, 10 sit ups – 5 rounds
– 50 vertical leap squats for time (squat, jump up, squat)
– Max timed handstand hold – 3 rounds
– 30 sec. handstand hold, 20 squats – 5 rounds
– Run 1 mile, lunging 30 steps every minute
– Run 1 mile, do 10 push ups every minute
– Sprint 1 minute, walk 30 seconds – 10 rounds
– 100 push ups/squats/lunge steps for time
– 50 burpees for time
– 10-9-8-7-6-5-4-3-2-1 burpees, sit ups
– 10 walking lunges, 10 sit ups – 10 rounds
– 20 jumping jacks, 20 burpees, 20 squats – 3 rounds
– 250 jumping jacks for time

One Response to At Home/Vacation WODs

  1. kristin says:

    we (my husband and i) did the 1 min sprints and 30 second walks 10X here in Florida!!! Awesome vaca workout!!

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