Traveling WOD – CROSSFIT HELLBOX
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Traveling WOD

Are you on the road a lot? Spending time in hotels? Just on vacation? Well if your like us, we know you can’t make it more than a couple days without a workout.  Here is a list of workouts you can do in most hotel fitness centers or even just around the property to keep your self active and progressing towards your goals while your on the road.

 

  1. Run 1/2 mile, 50 air squats – 3 rounds.
  2. 10 push-ups, 10 sit ups, 10 squats – 10 rounds.
  3. 200 air squats for time.
  4. “Susan”- Run 200meters, 10 squats, 10 push ups,- 5 rounds.
  5. Sprint 200m, and do 25 push ups- 3 rounds.
  6. 10 Handstand push ups, 200m run- 5 rounds.
  7. squats, and tabata push ups-20 seconds of work followed by 10 seconds of rest; 8 sets each.
  8. 5 push ups, 5 squats, 5 sit ups-20 rounds.
  9. Walk 100 meters on your hands, even if it is 2 meters at a time.
  10. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprints between each set.
  11. Invisible Fran…21-15-9 of air squats and push ups for time.
  12. 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.
  13. For Time: 100 Squats, 50 Burpees, 100 Squats
  14. 10 push ups, 10 air squats, and 10 sit ups-6 rounds for time.
  15. Do one air squat and take one breath, (you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
  16. 3 vertical jumps, 3 squats, 3 long jumps – 10 rounds.
  17. Handstand 30 seconds, and 10 squats-8 rounds.
  18. 10 push-ups 100M dash- 10 rounds.
  19. Crossfit Mile: 4x 400M sprints.
  20. 10 X 100 m dash. Rest as needed.
  21. Run 1 mile, lunging 30 steps every 1 minute.
  22. Handstand 30 seconds and 20 air squats, 5 rounds.
  23. 100 air squats. For time.
  24. 10 vertical jumps, 10 push ups, 10 sit ups- 4 rounds…for time.
  25. 10 air squats every 1 minute of your 1 mile run.
  26. 100 burpees for time.
  27. Run 1 mile for time.
  28. Handstand 1 minute, hold bottom of the squat for 1 minute- 5 rounds.
  29. Sprint 100 meters, Walk 100 meters- 10 rounds.
  30. 100 push ups for time.
  31. 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.
  32. 50 sit-ups, 400 meter run or sprint or walk- 3 rounds.
  33. 10 walking lunges, 10 push-ups, 10 rounds.
  34. 10 burpies, 100meter sprint 10x for time.
  35. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
  36. 100 burpees for time.
  37. 5 squats, 5 push-ups, 5 sit ups-20 rounds.
  38. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
  39. 50 air squats x 5. Rest equal amounts as it took to do each 50.
  40. Run 1 mile and do 10 push-ups every 1 minute.
  41. Sprint 100m 30 squats…8 rounds.
  42. 30 push ups, 30 second handstand or Plebs Plank..3 rounds.
  43. 10 sit ups and 10 burpies…10 rounds-for time.
  44. handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
  45. 250 jumping jacks…for time.
  46. 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
  47. 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
  48. Run 1 minute, squat 1 minute- 5 rounds.
  49. 10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
  50. 400m Lunges for time
  51. CrossFit_Comprehensive_Bodyweight_WOD_List (Downloadable PDF)