I created some of these work outs and borrowed some from other sites. If you find a good travel work out or make up a good work out on the road or at home share it with me and I'll add it to the list.
WOD
WOD
5 RFT
5 pushups
30 second
plank
5 pushups
30 second
plank
1 minute
rest
WOD: “21”
Push
ups 20 – 19 – 18……..1
Sit
ups 1 - 2 - 3……..20
You can do
this same WOD with burpees, squats, lunges the world is your Oster.
WOD
10
minute AMRAP
(as many
rounds as possible)
10
mountain climbers
10
push-up
10 hollow
rocks
10 sit-ups
WOD:
20min AMRAP
Run for
20min every 4 min stop and do:
20 Kayaks
10 Lunges
5 dips on a
chair/bench/car
WOD:
10 round
50
jumping jacks
5
burpees
WOD: Acquire 10min in plank position in
15min
Every
time you break do:
8 dips
WOD
WOD
3 minute
AMRAP
(as many
rounds as possible)
10
lunges
10
squats
rest 1
minute
1
minute of pushup
1
minute of plank
rest 1
minute
2
minutes of situps
WOD: FT
100
Burpees
WOD
120 Squats
but.... after
the first minute of squats do 10 pushups at the beginning of the minute,
every minute
WOD: Tabata
Push up
Rest 1min
V-ups
Rest 1min
Dips on
chair
Rest 1min
Kayaks
WOD: Tabata
Treadmill
Run at a:
Incline of 6
Speed at 7
For 20 seconds sprint and rest for 10sec by jumping off to the side of the treadmill.
For 20 seconds sprint and rest for 10sec by jumping off to the side of the treadmill.
WOD:
6-5-4-3-2-1
Close grip push up
Regular push up
Wide push ups
Rest 1min
10-8-6-4-2-1
Sit up
Kayak
V-up
WOD: Death
by burpee
Minute 1 – 1 Burpee
Minute 2 – 2 Burpee
Minute 3 – 3 Burpee………
Until you can no longer
finish the prescribed number of burpees
in the corresponding minute.
WOD: EMOTM
for 15min
4 V-ups
4 Reverse Lunges
4 Dips
WOD: FT
100 Lunges
80 Sit ups
60 Push ups
40 Lunges
20 Sit ups
10 Push ups
WOD: EMOTM
for 30min
4 Dips
8 Kayaks
WOD: FT
12-10-8-6-4-2-1
HSPU
Jumping squats
WOD: 5RFT
15 Burpees
3min run
WOD: 12min
AMRAP
30 Lateral hops
20 Lunges
10 dips
WOD: 15 seconds of pushup
15
seconds of rest
30
seconds of pushup
30
seconds of rest
45
seconds of pushup
45
seconds of rest
1 minute
of pushup
1 minutes
rest
1 minute
of situp
1 minute
of rest
45 seconds
of situp
45
seconds of rest
30
seconds of situp
30
seconds of rest
15
seconds of situp
done....
Try this different exercise
and explore.
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