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Crossfit Peachtree Travel WOD's

This document provides 20 bodyweight workout options that can be done while traveling without any equipment. The workouts consist of exercises like pushups, squats, situps, lunges, burpees and running done for time or number of rounds to keep the workouts challenging. They are designed to be performed with high intensity for an effective full body workout when access to a gym is not available.

Uploaded by

Al Scott
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158 views4 pages

Crossfit Peachtree Travel WOD's

This document provides 20 bodyweight workout options that can be done while traveling without any equipment. The workouts consist of exercises like pushups, squats, situps, lunges, burpees and running done for time or number of rounds to keep the workouts challenging. They are designed to be performed with high intensity for an effective full body workout when access to a gym is not available.

Uploaded by

Al Scott
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Crossfit Peachtree Travel WOD’s

Travel Workout Collection

Basic Workouts – No equipment necessary.


The only requirement is proper workout attire and sometimes a
jump rope. DO THEM WITH INTENSITY FOR TIME!!!

Warm up

15-second Samson Stretch


10 Wall 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

11
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

15
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

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