30 New Travel Workouts
No Equipment Required: Start the clock and 3-2-1 Go!
Warmup
15-second Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Pushups
3 Rounds
1.
100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time
2.
30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time
3.
5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes
4.
Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time
5.
Run 400 meters (or any sprint distance – 1:30-2:30 min long)
50 squats
25 pushups
3 Rounds for Time
6.
Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time
7.
Squats for time (pick a number between 100-500)
1 Round for Time
8.
Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
9.
5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes
10.
Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time
back to the top
Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time
12.
Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time
13.
Burpees (50-150 – pick a number and go for it!)
1 Round for Time
14.
Run 800 meters (Run about 5 mins)
50 Sqiats
50 Sit-ups
3 Rounds for Time
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time
16.
Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time
17.
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time
18.
Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time
19.
10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time
20.
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time
21.
80-60-40-20
Air Squats
40-30-20-10
Situps
20-15-10-5
HSPU
22.
50 Walking Lunges (each leg)
800 M run
50 Walking Lunges
23.
10 Shuffle run (aka Suicide’s) – 20-50 meters
10 Burpees
5 Rounds
24.
50-35-15
Leg lifts
Pushups
Situps
25.
30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders
26.
How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)
27.
12 Rounds for time
10 Burpees
10 Leg lifts
28.
Sprint 100 meters
Rest 1 minute
Repeat 10 times
29.
60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile
30.
100 Single unders
50 Squats
5 rounds for time
back to the top
l
| Today's travel workout that I made up was not too shabby - (poor Steve...though he did pretty well) - Time to hit the hot springs now! 100 pushups 10 burpees 100 situps 10 burpees 100 squats 10 burpees |
y pick one and do it. NO EXCUSES.
-
100 air squats for time
- 100 burpees for time
- Sprint 100m, walk 100m, 10 rounds
- 10 push-ups, 10 squats, 10 rounds
- Run 400m, 50 squats, 4 rounds
- 100 jumping jacks, 75 air squats, 50 push-ups, 25 burpees
- Handstand 5x30 seconds. 2x800m run. Rest 1:1 ratio
- Tabata Squats. 20 seconds work/10 seconds rest x 8 rounds
- 5 push-ups, 5 squats, 5 sit-ups, 20 rounds
- 10x50m sprint
- Run 800m, 50 air squats- 3 rounds
- 10 push-ups, 10 sit-ups, 10 squats- 10 rounds
- 200 air squats for time
- Run 200m 10 squats, 10 push-ups - 5 rounds
- Sprint 200m, 25 push-ups - 3 rounds
- 10 handstand push-ups, sprint 200m - 3 rounds
- Tabata squats and Tabata push-ups
- 10-9-8-7-6-5-4-3-2-1 sets of sit-ups with 100m sprint between each
- 21-15-9 air squats and push-ups
- Spend a total of 5 minutes in a handstand
- 10 push-ups, 10 air squats, 10 sit-ups - 6 rounds
- Do one air squat and take one breath (breath all you want during the squats) do two squats and take two breaths etc...up to 10 and then come back down
- 3 vertical jumps, 3 squats, 3 long jumps - 5 rounds
- Handstand 30 seconds and 10 air squats - 8 rounds
- 10 push-ups, 100m dash x 10 rounds
- 5x400m sprints
- 10x100m sprints
- Run 1 mile lunging 30 steps every 1 minute
- Handstand 30 seconds and 20 air squats - 5 rounds
- 4x25 jumping squats
- 10 vertical jumps, 10 push-ups, 10 sit-ups - 4 rounds
- Run 1 mile, do 10 air squats every 1 minute
- Handstand 1 minute, hold the bottom of a squat for 1 minute - 5 rounds
- 100 push-ups for time
- 10-9-8-7-6-5-4-3-2-1 burpees and sit-ups
- 50 sit-ups, 400m run - 3 rounds
- 10 lunges, 10 push-ups - 10 rounds
- 50 split jumps
- 10 burpees, 100m sprint -10 rounds
- Run 1 mile with 100 air squats at mid-point
- 7 squat, 7 burpees - 7 rounds
- 30 second handstand, 30 second bottom of squat hold - 10 rounds
- Burpee to push-up position, do 10 push-ups, burpee out - 5 rounds
- 5 squats, 5 push-ups, 5 sit-ups - 20 rounds
- 5 push-ups, 30 seconds top of push-up hold - 10 rounds. 3x100m sprint
- Mime 4x25 sumo deadlift high pulls- hips extend before arms bend!
- 50 air squats x 5 rounds. Rest 1:1 ratio
- Run 1 mile, do 10 push-ups every minute
- Sprint 100m, 30 air squats - 8 rounds
- 30 push-ups, 30 second handstand or plank - 3 rounds
- 250 jumping jacks for time
- Run 1 minute, air squat 1 minute - 5 rounds
- Bottom to Bottom tabata squats (rest in the bottom position)
- Sprint 50m, 10 push-ups - 10 rounds
- 3x20 tuck jumps, 3x30 second handstand holds
- 20 jumping jacks, 20 burpees, 20 air squats - 10 rounds
- Run 100m, 20 air squats - 10 rounds
Run 1/2 mile 50 air squats - 3 rounds.
10 push-ups 10 sit ups 10 squats - 10 rounds.
200 air squats for time.
"Susan" Run 200m 10 squats 10 push ups 5 rounds.
Sprint 200m and do 25 push ups, 3 rounds.
10 Handstand push ups and a 200m run 3 rounds.
Tabata squats and tabata pushups.
5 push ups 5 squats 5 sit ups, 20 rounds.
Walk 100 meters on your hands, even if it is 2 meters at a time.
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
Invisible Fran...21-15-9 of air squats and push ups for time.
Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
Run 1 mile for time.
10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.
3 vertical jumps 3 squats 3 long jumps - 5 rounds.
Handstand 30 seconds and 10 squats, 8 rounds.
10 push-ups 100M dash 10x.
Tabata squats.
5x 400M sprints.
10 X 100 m dash.
25 pressing snatch balances each arm. No weight.
Run 1 mile, lunging 30 steps every 1 minute.
handstand 30 seconds and 20 air squats, 5 rounds.
10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
100 air squats. For time.
4x 25 jumping squats
10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.
10 air squats every 1 minute of your 1 mile run.
100 burpies for time.
Run 1 mile for time.
10 push-ups 10 squats 10 sit ups 10 rounds.
10 vertical jumps, run 400 meters, 5 rounds.
spend a total of 3 minutes in a handstand.
100 air squats for time.
Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
Sprint 100 meters, Walk 100 meters, 10 rounds.
100 push ups for time.
Run 1 mile for time.
10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
10 walking lunges, 10 push-ups, 10 rounds.
Tabata Squats.
50 split jumps for time.
Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4 rounds.
10 burpies, 100meter sprint 10x for time.
"L" sit off the floor. 10 rounds of 10 seconds...if you can't do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!
run 400 meters, 50 air squats. 4 rounds.
handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
Run 1 mile for time.
10 push-ups, 10 squats, 10 rounds.
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
Handstand to Jack-Knife to vertical jump. 30 Reps.
Run 1 mile with 100 air squats at midpoint, for time.
7 squats, 7 burpies, seven rounds, for time.
10x 30 second handstand to 30 second bottom of the squat hold.
Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
Run 1 mile, plus 50 squats-for time.
100 burpies for time.
5 squats, 5 push-ups, 5 sit ups, 20 rounds.
Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods...they should be as brief as possible.
5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
Handstand 10 seconds jack-knife to vertical jump. 25 reps...
Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
50 air squats x 5. Rest equal amounts as it took to do each 50.
Run 1 mile and do 10 push-ups every 1 minute.
sprint 100m 30 squats...8 rounds.
30 push ups, 30 second handstand or Plebs Plank..3 rounds.
10 sit ups and 10 burpies...10 rounds-for time.
handstand hold, 30 seconds, squat hold 30 seconds...10 rounds.
250 jumping jacks...for time.
100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
Tabata Push-ups.
30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
Run 1 minute, squat 1 minute 5 rounds.
run 1 mile for time.
air squat x 10 push up x 10 sit up x 10 3 rounds for time
10 push-ups, 10 hollow rocks, run 200 meters....5 rounds.
Do Tabata Squats with eyes closed.
bottom to bottom ( rest at the bottom of the squat instead of standing....without support on your hands or butt and make the bottom good, straight back, butt back).....tabata squats.
20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
sprint 50 meters, 10 push ups. 10 rounds.
50 air squats, 4 rounds. rest for 2 minutes between rounds.
3x 20 tuck jumps. 3x 30 second handstands.
400m run/sprint 30 air squats, 3rounds for time.
20 jumping jacks, 20 burpies, 20 air squats...3 rounds
Warm up. Run 100 meters and do 20 air squats. 10 rounds.
Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
100 air squats 3 min. rest, 100 air squats.
Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
10x 50 meter sprint.
Test yourself on a max set of push ups...tight body chest to the floor...full extension!
If you cannot do "mens style" do your pushups from the knees. After that do 100 air squats for time.
Tabata...20 seconds on 10 second rest 8 rounds of...tuck jumps and then sit ups
run 400m air squat 30 hand stand 30 seconds 3 rounds for time
5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds...for form
50 burpies for time.
5 pushups, 5 squats, 5 sit-ups - 20 rounds
Run 1 mile, stopping every minute to do 20 air squats.
30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds
run 200 meters, 50 squats, 3 rounds
Tabata Squats
Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time.
CrossFit to Go - Travel Workouts
- Run 1 mile for time.
- 10 push-ups, 10 squats, 10 rounds.
- Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
- Handstand to Jack-Knife to vertical jump. 30 Reps.
- Run 1 mile with 100 air squats at midpoint, for time.
- 7 squats, 7 burpies, seven rounds, for time.
- 10x 30 second handstand to 30 second bottom of the squat hold.
- Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
- Run 1 mile, plus 50 squats-for time.
- 100 burpies for time.
- 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
- Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
- 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
- Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
- Handstand 10 seconds jack-knife to vertical jump. 25 reps…
- Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
- 50 air squats x 5. Rest equal amounts as it took to do each 50.
- Run 1 mile and do 10 push-ups every 1 minute.
- sprint 100m 30 squats…8 rounds.
- 30 push ups, 30 second handstand or Plebs Plank..3 rounds.
- 10 sit ups and 10 burpies…10 rounds-for time.
- handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
- 250 jumping jacks…for time.
- 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
- Tabata Push-ups.
- 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
- with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
- Run 1 minute, squat 1 minute 5 rounds.
- run 1 mile for time.
- air squat x 10 push up x 10 sit up x 10 3 rounds for time
- 10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
- Do Tabata Squats with eyes closed.
- bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
- 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
- Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
- sprint 50 meters, 10 push ups. 10 rounds.
- 50 air squats, 4 rounds. rest for 2 minutes between rounds.
- 3x 20 tuck jumps. 3x 30 second handstands.
- 400m run/sprint 30 air squats, 3rounds for time.
- 20 jumping jacks, 20 burpies, 20 air squats…3 rounds
- Warm up. Run 100 meters and do 20 air squats. 10 rounds.
- Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
- 100 air squats 3 min. rest, 100 air squats.
- Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
- 10x 50 meter sprint.
- Test yourself on a max set of push ups…tight body chest to the floor…full extension!
If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time. - Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups
- run 400m air squat 30 hand stand 30 seconds 3 rounds for time
- 5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form
- 50 burpies for time.
- 5 pushups, 5 squats, 5 sit-ups - 20 rounds
- Run 1 mile, stopping every minute to do 20 air squats.
- 30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds
- run 200 meters, 50 squats, 3 rounds
- Tabata Squats
- Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds…for time.
CrossFit "Annie"
Equipment needed: Jumprope
50-40-30-20-10 reps of: (5 rounds, decreasing reps per round)
Jump Rope Double Unders
Sit-Ups
Substitute Jump Rope Singles x 3 if you don't have Double Unders
(example round 1 sub. 150 singles for 50 Double Unders)
You can perform this workout anywhere (gym, hotel room, mother in-laws living room, you name it!)
Remember to do your standard CrossFit.Julia warmup, stretching, dynamics, and basic 5 before executing any travel workouts.
NOTE: doing these workouts "cold" is a recipe for injury or poor performance
Travel Workout Bravo
Warm Up: Jog 500m (in place for 3 1/2 minutes if you don't have space for run)
Roll Kneck
Roll Shoulders/Arms
Criss-Cross Arms across chest
Roll Knees/ankles
Hip Rotation
Down to squat (IT Stretch)
Catchers stance both sides
Perfect stretch both sides
3 squats hands over head
Inch worm up/down 3x w/ Dive Bomber
Upward dog, turn head left and right, baby pose
Dynamic Warmup:
In place for 10 minutes (45 sec each 15 sec rest)
Knee up toe Up
Leg swings
Grab ankle, raise opposite arm, up on toe
Butt Kickers
Hops
Squats
High Knees
Scales (raise leg back, touch toe with opposite hand)
Drop squat and hold 2 sec
Drop lung and hold 2 sec
Skills:
Balance-
4x 20 Seconds Scale Hold second each leg (scale ex. left leg straight, right leg behind and horizontal off the ground, arm outstretched at your sides)
2 x 20 sec Tree Pose (see pic)
2 x 10sec Wall Handstands (scaled elevated leg pushup position)
W.O.D.
Cat Fight Gone Bad
For Maximum Total of Reps:
3 Rounds of 1 minute of work for 3 exercises (3 consecutive minutes of work)
1 Minute of Rest between rounds
Situps
Jumping Lunges (stand in place and lunge, then explosively jump from lunge, in the air scissor legs, land in lunge position on the opposite side... keep repeating)
Air Man Makers (or if dumbbells are available go Men 10lb bells, Women, 5lb bells).
Note: A.M.M. sequence for 1 rep is: from pushup position, Left arm Row, Pushup, Right Arm Row, Pushup, Jump to Squat, Stand, Extend Arms Overhead.
Post Your Total Reps to Comments!
Travel Workout Alpha
Get warm: 5 minutes
Jump rope singles 3x (1 min on 1 minute off)
Stretch: 5 minutes
Roll Kneck
Roll Shoulders/Arms
Criss-Cross Arms across chest
Roll Knees/ankles
Hip Rotation
Down to squat (IT Stretch)
Catchers stance both sides
Perfect stretch both sides
3 squats hands over head
Inch worm up/down 3x w/ Dive Bomber
Upward dog, turn head left and right, baby pose
Dynamic Warmup:
In place for 10 minutes (45 sec each 15 sec rest)
Knee up toe Up
Leg swings
Grab ankle, raise opposite arm, up on toe
Butt Kickers
Hops
Squats
High Knees
Scales (raise leg back, touch toe with opposite hand)
Drop squat and hold 2 sec
Drop lung and hold 2 sec
Skills:
Handstand pushups AGAINST A WALL (scaled: clapping pushups)
7 sets (decreasing reps, rest between sets until recovered)
5-4-4-3-3-2-2
W.O.D.
FOR TIME:
50-40-30-20-10 (5 ROUNDS, DECREASING REPS, 3 EXERCISES)
1) JUMP ROPE SINGLES (OR DOUBLE UNDERS IF COMPETENT IN SKILL)
2) SIT UPS
3) AIR SQUATS
