Travel WODs

Use these WODs when you cannot make it to the gym.  They all use minimal equipment.

3 rounds:
Run 1/2 mile
50 air squats

10 rounds:
10 push-ups
10 sit ups
10 squats

For time: 200 air squats

“Susan” – 5 rounds:
Run 200m
10 squats
10 push ups

3 rounds for time:
Sprint 200m
25 push ups

3 rounds for time:
10 Handstand push ups
200m run

Tabata – 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds 
Squats
Push ups

20 rounds for time:
5 push ups
5 squats
5 sit ups

For time: Walk 100 meters on your hands, even if it is 2 meters at a time.

For time:
10-9-8-7-6-5-4-3-2-1 sets of
sit-ups
100 meter sprint

For time:
“Invisible Fran” – 21-15-9 of:
Air squats
Push ups

Handstand/Headstand:
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.

6 rounds for time:
10 push ups
10 air squats
10 sit ups

5 rounds for time:
3 vertical jumps
3 squats
3 long jumps

8 rounds for time:
Handstand 30 seconds
10 squats

10 rounds for time:
10 push-ups
100M dash

5 rounds, each for time: 400M sprints

10 rounds, each for time: 100 m dash

For time: Run 1 mile, lunging 30 steps every 1 minute

5 rounds for time:
Handstand 30 seconds
20 air squats

4 rounds, each for time: 25 jumping squats

4 rounds for time:
10 vertical jumps
10 push ups
10 sit ups

For time: 10 air squats every 1 minute of your 1 mile run

For time: 100 burpees

For time: Run 1 mile

10 rounds for time:
10 push-ups
10 squats
10 sit ups
10 rounds

5 rounds for time:
10 vertical jumps
run 400 meters

Handstand: spend a total of 3 minutes in a handstand

For time: 100 air squats

5 rounds:
Handstand 1 minute
Hold bottom of the squat for 1 minute

10 rounds, for time:
Sprint 100 meters
Walk 100 meters

For time: 100 push ups

For time:
10-9-8-7-6-5-4-3-2-1
Burpees
Sit ups

3 rounds for time:
50 sit-ups
400 meter run or sprint or walk

10 rounds for time:
10 walking lunges
10 push-ups

For time: 50 split jumps

4 rounds for time:
Handstand for 30 seconds or 5 handstand push ups
400 meter run

10 rounds for time:
10 burpees
100meter sprint

L Sit:
“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!!!)

4 rounds for time:
run 400 meters
50 air squats

10 rounds:
Handstand 30 seconds
Squat hold 30 seconds

5 rounds for time:
Ten vertical jumps ( jump as high as you can, land and do it again)
10 push-ups

20 rounds for time:
1 burpee
10 air squats

3 rounds for time:
Run 1/2 mile
50 air squats

For time: Run 1 mile with 100 air squats at midpoint

7 round for time:
7 squats
7 burpies

5 rounds for time:
Burpee to the push up position,
Do 10 push ups
Burpee out

For time: Run 1 mile, plus 50 squats

10 rounds – 30 seconds each:
Plank
Bottom of squat
Hollow rock hold (lie on back, legs and arms out straight, lift legs and arms a couple inches and hold)
Use the transition times as your rest periods…they should be as brief as possible.

10 rounds – 5 push ups with a 30 second 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%.

Mime 4x 25: sumo deadlift high pulls, make them perfect. Be sure
the hips extend before the arms bend!

 5 rounds, each for time: 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

8 rounds for time:
Sprint 100m
30 squats

3 rounds, for time:
30 push ups
30 second handstand or Plank

10 rounds for time:
10 sit ups
10 burpees

10 rounds: 
Handstand hold, 30 seconds,
Squat hold 30 seconds

For time:
250 jumping jacks

For time:
100 jumping jacks
75 air squats
50 push ups
25 burpees

5 rounds:
30 second handstand against a wall
30 second static hold at the bottom of the squat

5 rounds for time:
10 air squats with eyes closed
open eyes
10 push ups eyes closed

5 rounds:
Run 1 minute
Squat 1 minute

5 rounds for time:
10 push-ups
10 hollow rocks
Run 200 meters

Bottom to bottom Tabata Squats ( 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)

4 rounds for time:
20 sit ups with support under the lumbar spine
20 push ups
Run 400m

8 rounds:
Handstands, 30 second hold
30 second static squat
30 second rest

10 rounds for time:
Sprint 50 meters
10 push ups

4 rounds:
50 air squats
rest for 2 minutes between rounds

3 rounds:
20 tuck jumps
30 second handstands

3 rounds for time:
400m run/sprint
30 air squats

3 rounds for time:
20 jumping jacks
20 burpees
20 air squats

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.

10 rounds: 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 – 4 minutes at each exercise – 20 seconds on 10 second rest for 8 rounds of:
Tuck jumps
Sit ups

3 rounds for time:
Run 400m
Air squat
30 hand stand
30 seconds

5 rounds for time:
30 second handstand
60 second squat hold ( at the bottom of the squat)

3 rounds for time:
Run 200 meters
50 squats

3 rounds for time:
20 Air squats
20 Burpees
20 Push-Ups

For time:
10-9-8-7-6-5-4-3-2-1
Air squat
Push up

5 rounds for time:
100M dash
10 air squats
Rest 2 minutes between rounds

For time:
1 mile run
20 lunges at every minute

5 rounds:
run 200 meters
20 air squats

20 rounds:
1 burpee
10 air squats

21-15-9:
Push ups
Hollow rocks
Jump squats

For time:
50 push ups
50 squats
50 hollow rocks

For time:
10-9-8-7-6-5-4-3-2-1:
push up
jumping squat

5 rounds for time:
30 second handstand
30 air squats

5 rounds for time:
run 800 meters
30 squats
30 push-ups

5 rounds for time:
10 push ups
10 squats
run 200 meters

10 rounds for time:
10 push ups
10 sit ups
10 squats

4 rounds for time:
Run 400 meters
20 burpees

For time:
100 air squats
50 push ups
1 mile run

21-15-9 for time:
Jump squats
Handstand push ups

For time:
100 air squats
1 mile run

5 rounds for time:
20 squats
20 push-ups
20 sit ups

21-15-9 for time:
Sit ups
Push ups
Air squats

10 Minute WOD: Run for 10 minutes stopping to do 20 air squats each minute

4 rounds for time:
20 pull ups
20 push ups

“PR DAY”:
Pick any two metabolic or gymnastic events and go for a personal record!

5 rounds for time:
5 handstand push ups
10 burpees

5 rounds for time – while wearing 15# weight vest:
Run up Hill (230m long, 22m rise, 9 degree incline)
5 push ups
Run down Hill
5 push ups

 

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