As it is that time of year again I attempted to update and edit the
previous Vacation WOD list... additionally I grouped the WODs based on whether or not they involve running as it isnt always an option. Feel free to add any WODs you’ve done.
Equipment wise all you really need is a stopwatch. A “Gymboss” interval timer makes Tabata workouts much easier (and they’re cheap!) but a watchful eye or a partner will do. And with that said a jump rope and/or a pair of rings weigh nothing, are easy to pack, and add a lot of variety.
“Box” jumps can easily be added to most of these if you a find a solid object to jump/step on to: park bench, step of stairs, lazy boyfriend/girlfriend laying on the beach, etc etc
Body weight movements (small space/no equipment. Might need a stopwatch):Leg Blaster (1 round = 20 squats, 10 lunges per leg, 10 jumping lunges per leg, 10 jumping squats). Max rounds in ? minutes
10 push-ups 10 sit ups 10 squats - 10 rounds for time.
200 air squats for time.
Tabata squats and tabata pushups (Tabata = 20 sec of work/10 seconds of rest/6 – 8 times)
Tabata ___pick one or two: pushups, pullups, squats, lunges, burpees, tuck jumps___
5 push ups 5 squats 5 sit ups, 20 rounds for time.
“Invisible Fran” 21-15-9 of air squats and push ups for time.
3 vertical jumps 3 squats 3 long jumps - 5 rounds for time.
Handstand 30 seconds and 10 squats, 8 rounds for time.
10 vertical jumps 10 push ups 10 sit ups 4 rounds for time.
100 burpees for time.
“Those burpees suck” 20 burpees walk 5 meters 19 burpees walk back 5 meters 18 burpees, etc etc until done. Enjoy.
Max burpees in _how tough you feeling?_ minutes
4x 25 jumping squats
10 push-ups 10 squats 10 sit ups 10 rounds for time
100 push ups for time.
10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.
10 walking lunges 10 push-ups 10 rounds for time.
50 split jumps for time.
“L” sit off the floor. 10 rounds of 10 seconds. If you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead.
7 squats 7 burpees seven rounds for time.
250 jumping jacks for time.
100 jumping jacks 75 air squats 50 push ups 25 burpees for time.
20 jumping jacks 20 burpees 20 air squats 3 rounds for time
Max 1 set of push ups…tight body chest to the floor…full extension! Set is over once you break position. If you cannot do “men’s style” do your pushups from the knees. After that do 100 air squats for time.
Running + Body weight movements (nice weather and/or a track. Might need a stopwatch):
Run 1/2 mile 50 air squats - 3 rounds for time.
Run 1 mile for time.
Run 1 mile for time but lunge 30 steps every 1 minute on the minute.
Run 1 mile for time but 10 air squats every 1 minute on the minute.
Run 200m 10 squats 10 push ups 5 rounds for time.
Sprint 200m and do 25 push ups. 3 rounds for time.
10 Handstand push ups and a 200m run 3 rounds for time.
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set. For time.
10 push-ups 100M dash 10 rounds for time.
5x 400M sprints. Each one for time. Rest exactly 2x as long as it took you to run the prior 400M
10 X 100 m sprints. Each one for time.
10 vertical jumps run 400 meters 5 rounds for time
Sprint 100 meters walk 100 meters 10 rounds for time
50 sit-ups 400 meter run or sprint or walk 3 rounds for time.
10 burpees 100 meter sprint 10 rounds for time.
Run 1 mile with 100 air squats at midpoint, for time.
