TRAVEL WODS

Don’t let a little travel stop you from a good workout.  Here are 50 of our favorite travel WODs that require little to no equipment.

1. 3 RFT
400 m run
12 Burpees
21 Squats

2. 3 RFT:
Run 800m
2:00 Plank Hold
25 Mountain Climbers

3. 20 min AMRAP
50′ Bear Crawl
25 Squats
15 Lunges
5 Burpees

4. 3 Rounds
2 min. to complete
400m Run
Max Double Unders in time remaining
Rest 2 min before next round
If you can’t run 400m in 2 minutes the scale to 300m

5. AMRAP 4:
21-15-9:
Push Ups
Burpees
Rest 2:00
AMRAP 4:
15-12-9:
Sit Ups
Burpees
Rest 2:00
AMRAP 4:
12-9-6:
Squat Broad Jump
Burpee

6. run 5k
complete 10 burpees every 800m

7. 3 rounds
1 min squats
1 min burpees
1 min double unders
1 min push ups
1 min shuttle runs
1 min rest

8. 400m run
40 squats
30 sit ups
20 push ups
10 burpees

9. 21-15-9
Squats
Sit Ups
run 200 meters

10. 10-9-8-7-6-5-4-3-2-1
Push Ups
Burpees
Squats

11. EMOM 24, alternating:
Min 1: Run for distance
Min 2 –Squats
Min 3 – Double-Unders
Min 4 – Rest

12. 21 – 15 – 9
Burpees
Squats
15 – 12 – 9
Burpees
Push Ups
12 – 9 – 6
Burpees
Lunges

13. EMOM 12, alternating
Min 1: 7-9 Burpees
Min 2: 20 Sit-Ups
Min 3: 50 Double Unders

14. 4 Rounds:
1:00 Max Shuttle Runs
1:00 Max Squats
1:00 Burpees
1:00 Rest

15. 5 Rounds:
10 Squats
8 Walking Lunges
6 Push Ups

16. 5 RFT:
30 Burpees
30 Sit Ups

17. 3 rounds of:
25 Tuck Jumps
15 Sit Ups
5 Burpees

18. For Time:
Run 1 mile, lunging 30 steps every minute

19. Tabata Wall Walks
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

20. 4 Rounds for Time
25 Burpees
25 Sit Ups

21. 5 Rounds For Time
Ten vertical jumps ( jump as high as you can, land and do it again)
10 push-ups

22. 4 Rounds For Time
Run 400 Meters
50 Air Squats

23. 3 Rounds For Time
50 Walking Lunges
800m run
50 Walking Lunges

24. For Time:
80-60-40-20 Reps of Air Squats
40-30-20-10 Reps of Situps
20-15-10-5 of Handstand Pushups

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

26. AMRAP in 20 min.
Run 400
Max rep push ups

27. For Time:
60 Pushups
Run 400m
40 Pushups
Run 800m
20 Pushups
Run 1 mile

28. 30 min. AMRAP
400m run
10 Strict Press
10 Burpees

29. 3 RFT
30 Push-ups
40 Sit-ups
50 Squats

30. 21-15-9
Dumbbell Deadlifts
Squat Jumps
Rest 2 min.
15-12-9
Dumbbell Deadlifts
Dumbbell Facing Burpees

31. 5 rounds
5 pushups
30 second plank
5 pushups
30 second plank
1 minute rest

32. Complete as many rounds and reps as possible in 9 minutes of:
15 Sit Ups
10 Squats
5 Burpees

33. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
sit ups
100 m sprint between each set

34. For Time:
75 Squat
60 Double Unders
45 Pull Ups/Rows
30 Push Ups

35. For Time:
75 Dumbbell Thrusters (50/35) OR Air Squats
Every time you break, 5 burpees

36. 5 RFT:
5 HSPU
200 m Run

37. 20 minute AMRAP of:
5 HSPU
10 Pistols (alternating)
15 Push-ups

38. 3 rounds
400 m run
40 squats
30 situps
20 pushups
10 handstand pushups/pullups

39. 5 rounds of:
25 jumping jacks
5 burpees
10 squats
10 sit ups
10 pushups

40. 10 rounds of 5 push ups.
On your 5th push up stay in a plank position for 30 seconds (hold at the top of your push up, keep your core tight and your body straight).
After your 10 rounds do 3 x 100m dash

41. 8 RFT:
200m Sprint
12 Squats
9 Burpees

42. 5 RFT:
30 second handstand pushups
30 squats

43. 20 Minute AMRAP of:
20 Lunges
20 Squat Jumps
40 Plank Shoulder Taps
1 Mile Run
150 Air Squats
1 Mile Run

44. 10 min. AMRAP of
30 Double Unders
15 Push Ups

45. Run 500m
40 Air Squats
30 Ab mat sit-ups
20 Push-ups
10 Burpees

46. 30 minute EMOM:
Odd: 10 Burpees
Even: 20 Sit Ups

47. 5 RFT:
400 m Run
21 Walking Lunges
15 Push Ups
9 Burpees

48. 4 minute AMRAP:
25 jumping jacks
3 burpees
then – no rest –
4 minute AMRAP
10 situps
5 pushups

49. 10 Minute AMRAP of:
2 Burpee Broad Jumps
4 Hand Release PushUps
6 Air Squats
8 Walking Lunges

50. 18 min. AMRAP of:
15 Squat Jumps
12 Push Ups
9 Toe Touches