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Summer Travel WODs

By June 7, 2016 No Comments
Travel WODs - CrossFit Rowlett

We know most of you we likely be taking a trip this summer so we put together a list of workouts that you can do with no equipment. These are fun bodyweight workouts that will take only 30mins of your day. Enjoy your vacation but take some time in between naps and beach fun to do a quick workout. You will be glad that you did. 

If you do have access to a hotel gym or you find some equipment somewhere We also made a list for some great hotel workouts that involve a little more equipment. 

BODY WEIGHT WODs

BODY WEIGHT WOD 1
20min AMRAP
5 push ups
10 air squats
15 sit ups

BODY WEIGHT WOD 2
3 rounds
30 lunges
100m run

BODY WEIGHT WOD 3
Tabata Day
8 rounds 20 on 10 off
Plank holds
Push ups
Lunges
Sit ups
Air squats

BODY WEIGHT WOD 4
For 10mins
30sec of fast running 30sec of walking
*do this on the beach if you are by one

BODY WEIGHT WOD 5
Run 1 Mile for time
Then
50 push ups
50 sit ups
Run 1 mile

BODY WEIGHT WOD 6
10-9-8-7-6-5-4-3-2-1
Burpees
50m run after the even rounds

BODY WEIGHT WOD 7
100m walking lunge
*in the sand if possible.

BODY WEIGHT WOD 8
3 rounds 1 min at each station
Reverse sit ups
Mountain climbers
Jumping jacks
Jumping squats
Rest 1 min

BODY WEIGHT WOD 9
10 min AMRAP
20 mountain climbers
15 jumping squats
10 push ups

BODY WEIGHT WOD 10
5 mins 30 on 30 off
Handstand holds

BODY WEIGHT WOD 11
Find a set of stairs
15 min AMRAP
1 trip up and down stairs
10 air squats
5 push ups

HOTEL WORKOUTS

*some equipment required*

HOTEL WOD 1
3 rounds
15 dumbbell press
20 Burpees

HOTEL WOD 2
15 min AMRAP
200m run and treadmill
10 goblet squats with dumbbell
5 dumbbell hang cleans

HOTEL WOD 3
10-9-8-7-6-5-4-3-2-1
Dumbbell deadlifts
Air squats
Push ups

HOTEL WOD 4
12 min EMOM
5 dumbbell thrusters + 10 sit ups

HOTEL WOD 5
10 min AMRAP
15 Dumbbell swings
10 dumbbell lunges
5 dumbbell push press

HOTEL WOD 6
4 rounds
Run 400m
21 gto with a plate

HOTEL WOD 7
AMRAP 5 mins
7 Lat Pull Downs (Heavy)
10 Push Ups
AMRAP 5 Mins
10 Alternating DB Snatches
10 Sit Ups
AMRAP 2 Mins
Jumping Air Squats

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