Travel WODs and Home Workouts

We get it, there are times when you can’t make it to the gym. But that doesn’t mean you can’t get in a great workout. Following is a list of our favorite workouts you can do while traveling for work, on vacation, or just working out from home. All of the workouts below require little to no equipment. And although some require minimal equipment, feel free to substitute with a similar movement that doesn’t require equipment. Or, when possible, grab an object around the house and perform the workout with it.

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WORKOUT 1
E2MOM x 20
200m SPRINT

WORKOUT 2
50 RFT
5 Air Squats
3 Burpees
* Weighted Vest Optional

WORKOUT 3
FOR TIME
50 Hollow Rocks
40 Reverse Lunges
30 Pushups
20 Box / Ledge / Bench Jumps / Tuck Jumps
10 Wall Walks
20 Box / Ledge / Bench Jumps / Tuck Jumps
30 Pushups
40 Reverse Lunges
50 Hollow Rocks

WORKOUT 4
4 ROUNDS EACH SIDE (Do all movements on one leg, then switch and do them all on the other. That’s one round.)
:30 Split Squat
:30 Lunge to High Knee
:30 Single Leg Romanian Deadlift
:30 REST then switch legs

WORKOUT 5
Set a clock for 5 minutes, do as many pushups as you can do. Write down your score.
Reset the clock and do as many air squats as you can do.
Reset the clock and do the same with situps, pullups, burpees, any movement you like.
The next time you do this workout, your goal is to beat your score from the last time.

WORKOUT 6
The Juarez Ladder is one of our all time favorite workout formats, and can be done with, or without equipment.

20 – 1 Kettlebell swings
1 – 20 Pushups

It’s performed like this… do 20 kettlebell swings, and 1 pushup, then 19 kettlebell swings and 2 pushups, 18 kettlebell swings , and 3 pushups. Continue to the final round which would be 1 kettlebell swing and 20 pushups. You can substitute with any other movements you’d like.

Don’t have kettlebell? Do air squats instead of kettlebell swings, you won’t be disappointed.

For an added benefit, add 15-20 sit-ups after each round!

WORKOUT 7
Hill sprints
Pick a steep hill and do 10 fifty meter all out sprints

WORKOUT 8
ONLY 1 DB NEEDED (50/35)
EVERY 1:30 x 10 ROUNDS
1) 20 Alt. DB Snatch + 20 Air Squats
2) 20 Burpees

WORKOUT 9
5 Rounds
1 Minute Plank
10 ALT DB Snatches
10 Weighted Reverse Lunges (need a DB)

WORKOUT 10
5 Rounds for Time (Goal under 10 minutes)
6 Devils Presses 45/30
8 Thrusters
10 Renegade Rows 45/30

Finisher….100 Sit Ups + Russian Twists

Don’t have equipment? Do burpees instead of the Devil’s presses, and renegade rows without weight… but increase the reps to at least 20.

WORKOUT 11
FOR TIME:
150 American KB Swings 70/53 (Scaled 53/35)
Every min complete 5 burpees (start with burpees)

WORKOUT 12
Dumbbell Chief (2 Dumbbells needed 50/30)
5 Rounds
AMRAP 3
3 DB Cleans
6 Push Ups
9 Air Squats
REST 1:00
Start where you left off in previous round.

WORKOUT 13
10 ROUNDS FOR TIME
5 Burpees
10 Air Squats
15 Sit Ups

WORKOUT 14
AMRAP 15
5 Squat Jumps
10 Hollow Rocks
20 Banded Rows (need a band)

WORKOUT 15
“ANNIE”
50-40-30-20-10 Double Unders (need a jump rope)
10-20-30-40-50 Sit ups