TRAVEL WODS


B O D Y W E I G H T

21-18-15-12-9-6-3

AIR SQUATS

BURPEES

V-UPS

*Time Domain = 15-20 minutes


10 ROUNDS:

10 JUMP SQUATS

12 PUSH UPS (scale PU to 1 ub set that you can maintain through workout)

15 SIT UPS

*Time Domain =  10-15 minutes


5 Rounds:

400m Run OR .25 mile Treadmill Run at 3.0 Incline

20 Jumping Lunges

15 Buprees

*Time Domain = 16-22 minutes


AMRAP 20

25 Air Squats

100m Sprint

20 Push Ups

100m Sprint

*Round Goal = 6-8 Rounds


AMRAP 10

10 Jumping Lunges OR 10 Air Squats

10 Burpees

10 V-Ups

*Round Goal = 6-8 Rounds


24 RUN FOR DISTANCE

Every 3 Minutes Stop and perform:

20 Air Squats

10 Burpees

*Goal is to run 12 minutes out and make it back to where you started in the next 12 minutes. If you don’t make it you walk the rest of the way.


3-5 ROUND CORE FINISHER

1 Min Prone Plank on Elbows

:30 Rest

:30 Hollow Body Hold

:30 V-Ups

:30 Rest

*Time Domain 9-15 Minutes


J U M P R O P E

150 Double Unders OR Single Unders

50-10m Shuttle Sprints

125 Double Unders

40-50m Shuttle Sprints 

100 Double Unders


30-50m Shuttle Sprints

75 Double Unders

20-50m Shuttle Sprints

50 Double Unders

10-50m Shuttle Sprints

*Time Domain = 20-24 minutes


100 Double Unders OR Single Unders

50 V-Ups

15 Push Ups

100 Double Unders

50 Sit Ups

15 Push Ups

100 Double Unders

50 Plank Get Ups

15 Push Ups

100 Double Unders

50 Grasshoppers

15 Push Ups

100 Double Unders

*Time Domain = 15-20 minutes


5 ROUNDS

30 Double Unders OR 50 Single Unders

20 Air Squats

15 Sit Ups

10 Handstand Push Ups OR Push Ups

*Time Domain 10-15 Minutes


100 Double Unders OR Single Unders

10 Burpees

80 Double Unders

15 Burpees

60 Double Unders

20 Burpees

40 Double Unders

25 Burpees

20 Double Unders

30 Burpees

*Time Domain = 10-15 minutes


AMRAP 12

50 Double Unders

20 Air Squats

15/10 Push Ups

*Round Goal = 5-8 Rounds


3 ROUNDS:

100 Double Unders OR 200 Single Unders

75 Air Squats

50 Burpees

*Time Domain = 15-20 minutes


H O T E L G Y M

AMRAP 20:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

*Goal Rounds = 10-20 Rounds


10 ROUNDS:

10 Dumbbell Snatch 50/35/20

10 Burpees

*Time Domain = 10-15 Minutes


100 Dumbbell Thrusters 50/35/20

EMOM do 5/3 Strict Pull Ups- workout starts with Thrusters

*Time Domain = 8-12 Minutes


5 Rounds:

.25 mile Treadmill Run on 3.0 incline

10 Dumbbell Power Clean 50/35/20

10 Dumbbell Push Press 50/35/20

*Time Domain 15-20 Minutes


AMRAP 20:

12 Dumbbell Snatch 50/35/20

14 V-Ups

16 Push Ups

18 Dummbell Split Squats 50/35/20 (Hold DB in Goblet position 9R/9L)

*Round Goal = 5-8 Rounds


10 ROUNDS:

10 Devil Presses 50/35/20

10 Strict Toes to Bar OR Hanging Knee Raise

*Time Domain 16-22 minutes


:30 ON / :30 OFF TREADMILL SPRINTS

Warm Up: Walk/Jog for 5 minutes

Sprint :30 as fast as possible at 3.0 incline

Hop to side rails for :30 rest

Go for 10 – 20 minutes


AMRAP 10:

10 Single Arm DB Thruster 50/35/20- 5R/5L

5 Strict Pull Ups

Round Goal = 6-10 Rounds


100 Dumbbell Snatch

100 Goblet Squats

100 Single Arm Push Press- Alternate Every 10

100 Burpees

DB = 50/35/20

*Time Domain = 18-24 Minutes


3 MILE TREADMILL RUN at 3.0 Incline-choose speed

Every 3 Minutes perform: Workout Starts on Treadmill

10 Air Squats

10/8 Push Ups

*Time Domain = 24-32 Minutes


AMRAP 10:

1,2,3,4…8,9,10…

Strict Pull Up

DB Clean & Jerk 50/35/20

*Perform 1 Strict pull ups then 1 C&J, then 2 strict pull ups then 2 C&J then 3 & 3 climbing as high in 10 minutes as possible.

*Round Goal = 8-12