Travel WOD's

NO EQUIPMENT NEEDED

20 min AMRAP
5 Burpees
10 Situps
15 Squats



50 or 100 Burpees for Time



For time complete in order
100 Pushups
100 Situps
100 Squats




Run a 3K/5K or 20 minutes of Continuous Running




10 min AMRAP
5 Tuck Jumps
5 Plyo Pushups
5 Jump Squats
30 Sec Plank




100 Walking Lunges




Tabata Squats, Pushups and Situps – record lowest score in 8 Sets
20 sec Work 10 sec Rest for 8 Sets




5 Rounds for time
Run ½ mile
50 Squats




Max Squats in 2 minutes
30 sec rest
Max Pushups in 2 minutes
30 sec rest
Max Squats in 1.5 minutes
30 sec rest
Max Pushups in 1.5 minutes
30 sec rest
Max Squats in 1 minute
30 sec rest
Max Pushups in 1 minute

EQUIPMENT – JUMP ROPE

21 Box Jumps (or step ups)
50 Double Unders
15 Box Jumps
15 Push Press




50 Double Unders
9 Box Jumps
9 Push Press
50 Double Unders




For time complete in order
50 Double Unders
25 Pushups
50 Situps
75 Squats
50 Double Unders




15 min AMRAP
5 Pushups
10 Situps
15 Squats
20 Double Unders




4 Rounds for time
50 Double Unders




4 x Run 400m (guestimate the distance and sprint!)




150 Double Unders for Time




Jump Rope in any fashion for 10 minutes immediately followed by
Max Pushups
25 Situps
25 Squats
Jump Rope again for 10 minutes




For time
50 Burpees
50 Double Unders




3 Rounds for time
Run 400m
50 Double Unders
25 Burpees



Equipment – Basic Hotel Gym

For all Dumbbell work use the heaviest weights available that you can handle with proper form.

For time 21-15-9
Dumbbell Thrusters
Burpees




20 min AMRAP
10 Deadlifts
10 Push Presses
10 Front Squats
10 Russian Twists (holding 1 DB, 10 reps on each side)




50 Alternating Turkish Getups for Time




For time complete in any order
50 Dumbbell Thrusters
75 Pushups
100 Dumbbell Swings (use 1 dumbbell)