Travel WODs

By Leigh Barnett

School’s out, the family simchas are approaching or business is

booming, whatever your reason for leaving the bubble, the world is

your oyster and fantastic opportunities await as you travel the globe.

You have your passport and luggage ready, but what about your workout?

You’re not going to let your year-round hard work go to waste, as you

enjoy all that glorious holiday food, are you?

We thought not.

Here are some great hassle-free WODs to do at your hotel, in your

childhood bedroom, or wherever you might be… so that you return to us in BEAST-mode! (or as close

to it as possible after all those home-cooked/exotic meals! ? )

TRAVEL WOD1

3 Rounds, AMRAP

1min Air Squats

1 min burpees

1 min Russian twists

1 min hand-release push ups

TRAVEL WOD2

AMRAP 10min

15 Shoulder pushups

15 burpees

15 chair tricep dips (if available: pull-ups, ring rows or inverted rows)

15 jumping squats

TRAVEL WOD3

AMRAP 10min

10 Front squat with luggage (hug your bag to your chest, keep your

back straight.)

50 double unders

TRAVEL WOD 4

Park WOD

3 Rounds:

1 min monkey bars/ pull ups/ bar muscle ups

1 min ‘box’ jump onto bench/ step or squat jump

1 min tricep dips (using bench/ step/bar)

1 min sprint

TRAVEL WOD 5

Tabata WOD

8 rounds of

20 sec: burpees

10 sec rest

Straight into

8 rounds of

20 sec: push press bag (load appropriately)

10 sec rest

Straight into

8 rounds of

20 seconds: Russian twists/ sit ups

10 sec rest

TRAVEL WOD 6

(Road WOD 15 CrossFit Inc)

For Time:

100 Jumping jacks

75 squats

50 push ups

25 burpees

TRAVEL WOD 7

12 min AMRAP

30 DU

5 Wall walks/ handstand pushups/ handstand walk as far as possible/ 10

shoulder pushups

30 overhead lunges (holding bag overhead, load as required)

TRAVEL WOD 8

Run 15 minutes (Approx. 2-4km)

At the top of every minute do 5 pushups or 5… (get creative- you’re

near a low branch- tricep dip; a bench- ‘box’ jump or step up; if

there’s a bar you’re doing pull ups or toes to bar!)

TRAVEL WOD 9

12 Min AMRAP

2 jumping squats, 2 hand release pushups, 2 jumping (change legs) lunges

4 jumping squats, 4 hand release pushups, 4 jumping (change legs) lunges

6 jumping squats, 6 hand release pushups, 6 jumping (change legs) lunges

8 jumping squats, 8 hand release pushups, 8 jumping (change legs) lunges

Cont…

Cashout:

Tabata Situps

8 rounds of 20 sec sit ups, 10 sec rest

TRAVEL WOD 10

Swimming WOD (If you have your goggles around)

WU: 4 x 2 length easy, 1 length slightly harder, 1 length hard, 1 length sprint.

WU: 2 x 1 length only arms, 1 length only legs

WOD:

3 rounds:

5x 50m (2 lengths) on the minute

Rest 1 min

Adjust for the length of the pool. You should be sprinting for

40-55sec of the minute. You must start at the top of the minute.

Then:

5 rounds for time:

1 length right arm only

1 length left arm only

2 lengths legs only

Cool down: slow, relaxed strokes, enjoy the water. If the pool is

shallow do some water running.

TRAVEL WOD 11

TRIATHLON WOD

Swim 200m

Run 2km

WOD:

Any of the above OR:

6 rounds for time

5 pistols each leg/ 20 air squats

10 handstand pushups/ pike pushups

20 hollow rocks/ situps

Collection of CrossFit Benchmarks

Because you miss CrossFit Tel Aviv so much…

ANGIE:

100 Pull ups

100 Push ups

100 sit ups

100 squats

MURPH

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

BARBARA

5 Rounds for time, resting 3 min between each round:

20 Pull ups

30 Push ups

40 sit ups

50 squats

LOREDO

6 Rounds for time:

24 squats

24 pushups

24 walking lunges/ standing lunges

400 meter run

ANNIE:

50-40-30-20-10 reps

DU, Sit ups