WODS on the GO!!

If you miss a day, are traveling, or want to workout at home, here are some great WODS you can do anywhere. NO EQUIPMENT, NO EXCUSES!!!!

*you can also find some suggested Recovery/MAP10 work at the bottom of this page

AT-HOME WOD 1.

2 minute max push ups
1 minute break
2 minutes max sit ups
1 minute break
2 minute max squats

AT-HOME WOD 2.

Run 5 minutes turn around and go back in less than 5 minutes
21 vertical jumps (2 feet above your reach)
21 pushups
15 each
9 each
Repeat the run…5 min out less then 5 back.

AT-HOME WOD 3.

Five rounds of
Lunge 20 steps
20 squats
10 pushups

AT-HOME WOD 4.

10x 100meter run sprint

Rest 1 minute between efforts

AT-HOME WOD 5.

ten rounds of
10 burpees
10 situps

AT-HOME WOD 6.

25 squats 5 pushup
20 squat 10 push up
15 squat 15 pushup
10 squat 20 pushup
5 squat 10 push up

AT-HOME WOD 7.

Run 1 mile
100 situps
100 supermans
Run 1 mile

AT-HOME WOD 8.

Tabata (20 seconds of work 10 seconds of rest 8x)
Tabata squat
Tabata pushup
Tabata situp
Tabata press anything over head (even just your arms)

AT-HOME WOD 9.

Five rounds
50 step ups or box jumps /10 burpees

AT-HOME WOD 10.

Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups

AT-HOME WOD 11.

Ten rounds
:30 second squat jump
:30 second rest

AT-HOME WOD 12:

As many rounds in 20 minutes
5 pushups
10 sit ups
15 squats

AT-HOME WOD 13.

Bottom to bottom tabata squats
20 second of work and 10 seconds of a squat hold
Run 1 mile

AT-HOME WOD 14.

As many rounds in 10 minutes
3 Burpees
4 pushups
5 squats

AT-HOME WOD 15.

40-30-20-10 reps of walking lunges and pushups

AT-HOME WOD 16.

10 rounds for time of: 100 meter sprint and 10 burpees

AT-HOME WOD 17.

4 rounds for time of: 1/2 mile run and 50 squats

AT-HOME WOD 18.

10 push-ups 10 sit ups 10 squats – 10 rounds.

AT-HOME WOD 19.

200 air squats for time.

AT-HOME WOD 20.

Run 200m 10 squats 10 push ups 5 rounds.

AT-HOME WOD 21.

Sprint 200m and do 25 push ups, 3 rounds.

AT-HOME WOD 22.

Handstand push ups and a 200m run 3 rounds.

AT-HOME WOD 23.

5 push ups 5 squats 5 sit ups, 20 rounds.

AT-HOME WOD 24.

Walk 100 meters on your hands, even if it is 2 meters at a time.

AT-HOME WOD 25.

Run 1 mile for time.

AT-HOME WOD 26.

Do 10 burpees take 10 breathes, ( you can breath all you want
while you do the burpees) do 9 and take 9 breaths etc…down to 1.

AT-HOME WOD 27.

Handstand 30 seconds and 10 squats, 8 rounds

AT-HOME WOD 28.

Tabata squats.

AT-HOME WOD 29.

5x 400M sprints.

AT-HOME WOD 30.

10 X 100 m dash.

AT-HOME WOD 40.

25 pressing snatch balances each arm. No weight.

AT-HOME WOD 41.

Run 1 mile, lunging 30 steps every 1 minute.

AT-HOME WOD 42.

4 rounds for time of 25 jumping squats, 25 sit ups

AT-HOME WOD 43.

10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.

AT-HOME WOD 44.

10 air squats every 1 minute of your 1 mile run.

AT-HOME WOD 45.

100 burpees for time.

AT-HOME WOD 46.

100 push ups for time.

AT-HOME WOD 47.

10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.

AT-HOME WOD 48.

50 sit-ups, 400 meter run or sprint or walk. 3 rounds.

AT-HOME WOD 49.

10 walking lunges, 10 push-ups, 10 rounds.

AT-HOME WOD 50.

7 squats, 7 burpees, seven rounds, for time.

AT-HOME WOD 51.

Run 1 mile, plus 50 squats-for time.

AT-HOME WOD 52.

5 squats, 5 push-ups, 5 sit ups, 20 rounds.

AT-HOME WOD 53.

50 air squats x 5. Rest equal amounts as it took to do each 50.

AT-HOME WOD 54.

Run 1 mile and do 10 push-ups every 1 minute.

AT-HOME WOD 55.

Sprint 100m 30 squats…8 rounds.

AT-HOME WOD 56.

Tabata Push-ups.

AT-HOME WOD 57.

30 second handstand against a wall, followed by a 30 second static
hold at the bottom of the squat. 5 rounds.

AT-HOME WOD 58.

100 air squats 3 min. rest, 100 air squats.

AT-HOME WOD 59.

Test yourself on a max set of push ups..

AT-HOME WOD 60.

50 burpees for time.

AT-HOME WOD 61.

run 200 meters, 50 squats, 3 rounds

AT-HOME WOD 62.

3 rounds for time of: 20 Air squats, 20 Burpees, 20 Push-Ups

 

RECOVERY/MAP10 (executed at an easy pace)

1. 5-10 sets of; 3min AirBike, 3min row 

2. 5-10 sets of; 2min AirBike, 2min row, 1min walk, 1min light jog

3. 10min row, 10min AirBike, 5-10min walk/jog

4. 30min swim