Road Warriors

These are WOD’s (Workouts Of the Day) that can be done if you are on the road or can’t make it into the gym and have limited access to equipment and/or space.

Make sure you warm-up and cool down appropriately and add some good stretches like Samson Stretch and Invisible Hurdle.

NEW: here is a great hotel workout video of Khalipa and Spealler [wmv] [mov].

WOD’S on the Road

5 rounds for time of:

15 Push-ups
20 Sit-ups
25 Air squats

3 rounds for time of:

30 Air Squats
25 Dips (use two chairs, or chair and bed)
15 Burpees
20 Sit-ups (put a rolled up towel under low back to simulate an Abmat and maintain low back curve)

4 rounds for time of:

4 flights of stairs
20 Air Squats
20 Push-ups
10 Single Arm Cleans (with each arm, using a dumbell or any object of 15 lbs to whatever you can manage)

In a hotel gym (enjoy the looks): 5 rounds for time of

15 KettleBell Swings (using a dumbell)
5 Hand Stand Push-ups (use a bench if you can’t do it against the wall)
20 Air Squats
20 Sit-ups

Here is one Gerry likes: 5 rounds of

Run .25 mile
12 single arm snatch (each arm)
12 burpees

Here are a bunch more:

Run 1/2 mile 50 air squats – 3 rounds.

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

200 air squats for time.

“Susan”: Run 200m 10 squats 10 push ups 5 rounds.

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

10 Handstand push ups and a 200m run 3 rounds.

10 push-ups 100M dash 10x.

Run 1 mile, lunging 30 steps every 1 minute.

Handstand 30 seconds and 20 air squats, 5 rounds.

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

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

100 burpees for time.