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Travel WOD’s

  • 3 rounds : Run 1/2 mile (800meters) 50 air squats
  • 5 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 kettle bell swings 200m run
  • 20 rounds for time : 5 push ups 5 squats 5 sit ups
  • For time : 10-9-8-7-6-5-4-3-2-1 sets of sit-ups 100 meter sprint
  • For time : 21-15-9 of: Air squats Push ups
  • 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
  • 5 rounds, each for time : 400M sprints
  • 10 rounds, each for time : 100 m sprint
  • For time : Run 1 mile, lunging 20 steps every 1 minute
  • 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 : 75-100 burpees (100 is more advanced)
  • For time : Run 1 mile
  • 5 rounds for time : 10 vertical jumps run 400 meters
  • For time : 100 air squats
  • 10 rounds, for time : Sprint 100 meters Walk 100 meters
  • For time : 75-100 push ups (100 is more advanced)
  • 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 kettle bell swings 100 single unders with jump rope
  • 10 rounds for time : 10 burpees 100meter sprint
  • 4 rounds for time : run 400 meters 50 air squats
  • 5 rounds for time : Ten vertical jumps ( jump as high as you can, land and do it again) 10 kettle bell sumo high pulls
  • 20 rounds for time : 1 burpee 10 air squats
  • 3 rounds for time : 100 single unders 50 air squats
  • For time: Run 1 mile with 100 air squats ½ way
  • 7 round for time : 7 squats 7 burpees
  • For time : Run 1 mile, plus 50 squats
  • Handstand practice : 25 tries at free handstands
  • 5 rounds, each for time : 50 air squats x 5. Rest equal amounts as it took to do each 50
  • 8 rounds for time : Sprint 100m 30 squats
  • 3 rounds, for time : 30 push ups 30 second handstand or Plebs 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 : Run 1 minute Squat 1 minute
  • 5 rounds for time : 10 push-ups 10 hollow rocks Run 200 meters
  • 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
  • 10 rounds: 50 meter sprint
  • 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 kettle bell swings 
  • 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 sprint 10 air squats Rest 2 minutes between rounds
  • 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
  • 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
  • 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 kettle bell swings 20 push ups
  • 5 rounds for time : 50 single unders, 10 burpees