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TRAVEL-WODs

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Beginner WODs (<3 Months CF)

AMRAP 8:00

3 push-ups

6 sit-ups

9 squats

 

Mountain Climber Tabata

:20 Work, :10 Rest for 8 Total Rounds

hold plank, then move knees towards elbows as if climbing stairs.

 

3 Rounds For Time

5 burpees

10 squats

20 single unders

 

5 rounds for time

5 sit-ups

5 push-ups

5 sit-ups

5 burpees

 

Run for 10:00

*At every odd minute (1:00, 3:00, 5:00), stop and complete 5 push-ups.

*At every even minute (2:00, 4:00, 6:00), stop and complete 10 air squats.

 

AMRAP 10:00

10 forward lunges (5 each leg)

10 squats

10 backward lunges (5 each leg)

10 sit-ups

 

Descending Ladder

30 single unders

15 push-ups

24 single unders

12 push-ups

18 single unders

9 push-ups

12 single unders

6 push-ups

6 single unders

3 push-ups

 

Air "Fran"

21-15-9

air thruster

air pull-up

 

3 Total Rounds

Complete the following complex:

1 push-up

2 sit-ups

3 squats

then do...

2 push-ups

3 sit-ups

4 squats

then...

3 push-ups

4 sit-ups

5 squats

until you cannot complete all three movements. Repeat this a total of 3 times

 

EMOM x 8:00

Odd Minutes

:45 jump rope

:15 rest

Even Minutes

:30 plank

:30 rest

 

Intermediate WODs ( 3 - 6 Months CF)

AMRAP 10:00

6 Push-ups

12 Sit-ups

18 Squats

 

10 Rounds for Time

10 push-ups

20 squats

30 jumping jacks

 

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

burpees

sit-ups

 

AMRAP 12:00

10 Alternating Lunges (5 Each Leg)

10 squats

10 cross-body mountain climbers

 

5 Rounds for Time

15 v-ups

15 push-ups

15 sit-ups

 

1 Round for Time

200m run

50 burpees

100 air squats

200m run

 

21-15-9

push-ups

lateral jump overs (use a towel or small object)

chair dips

 

5 Rounds for Time

25 forward bicylces

25 jump squats

25 backward bicycles

 

3 Rounds for Time

10 burpees

20ft bear crawl

20 ft standing long jump

 

AMRAP 10:00

10 v-ups

10 superman

10 hollow rocks

 

Grease Chipper

run 400m

AMRAP 10:00

5 push-ups

10 sit-ups

15 squats

 

EMOM x 10:00

Odd Minute

:30 stationary high knee

:30 squat

Even Minute

:30 mountain climber

:30 push-up

 

AMRAP 18:00

run 400m

20 double unders

  

Advanced WODs (> 6 Months CF)

4 Rounds for Time

400m run

25 push-ups

50 squats

 

Chipper chipper jones

150 squats

75 push-ups

50 squats

25 push-ups

 

AMRAP 18:00

3 strict hspu

6 chair dips

12 push-ups

24 double unders

 

Ascending Ladder
1 - 2 - 3 - 4 - 5 ... 20

push-ups

squats

double unders

 

10 Rounds for Time

10 jumping lunges

10 jumping squats

10 burpees

 

3 Rounds for Time

2:00 single unders

800m run

2:00 burpees

800m run

 

3 rounds for time

50 squats

100m bear crawl

50 single leg jump lunges (25 ea.)

100m bear crawl

 

Travel Murph

800m run

100 air pull-ups (use a towel to pull down as if it were a bar)

150 push-ups

200 squats

800m run

 

AMRAP 12:00

5 strict hspu

10 lying windshield wipers (5 ea. side)

20 grasshoppers

 

3 mile run for fun

at the end of mile 1, stop and complete

75 squats, 50 push-ups, and 25 burpees

at the end of mile 2, stop and complete

75 squats, 50 push-ups, and 25 burpees

 

EMOM x 30:00

2 burpees

4 push-ups

8 squats

 

5 Rounds for time

10 hspu

20 alt. single leg rdl

40 double unders

 

 

 

 

 

Archives

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"Kevin Bacon"

100m sprint

100 wallballs

100 double unders

100 burpees

100m sprint

 

"Rock Lobster"

Alternating EMOM x 16:00

10 kb snatch (right arm) 53/35#

10 burpees

10 kb snatch (left arm) 53/35#

10 front squat 135/95#

 

"Barn Burner"

10 RFT

3 stone lifts 100/70#

3 muscle ups

 

"Frog Protection"

30-20-10

deadlift 135/95#

wallballs 20/14#

 

"There's Something
About Fran"

10-9-8-7-6-5-4-3-2-1

thruster 95/65#

pull-up

 

"Freak Show"

3 RFT

30 jump squats

15 pull-ups

Then...

3 RFT

500m row

15 deadlift 135/95#

 

"Shackles in the Back"

15-9-6

hang power clean 115/75#

thruster 115/75#

t2b

 

"Complicated Emotions"

15-12-9

burpee

pull-ups

400m run

then...

9-7-5

box jump

c2b pull-up

400m run

then...

5-3-1

burpee box jump over

muscle up

400m run

 

"Mrs. Lippy's Car"

1 round for time

50 Romanian deadlift

75 sit-ups

100 air squats

 

"Regretcon"

1,000m row

42 double unders

21 burpees

30 double unders

15 burpees

18 double unders

9 burpees

1,000m row

 

"My Darling,
My Hamburger"

10 c2b pull-ups

10 box jumps

50 push-ups

20 pull-ups

20 box jumps

50 push-ups

10 c2b pull-ups

10 box jumps

 

"Stan Darsh"

4 RFT

400m run

6 front squat 155/105#

8 bar facing burpees

 

"The C is Silent"

21-15-9-15-21

double unders

wallballs

calorie row

 

"Rain Man"

AMRAP 13:00

10 front squats 135/95#

10 t2b

200m sprint

 

"Cat Snatch Fever"

5 RFT

5 hang power snatch 95/65#

10 pull-ups

100m sprint

 

"Camp Hope"

3 RFT

15 deadlift 185/115#

45 air squats

15 t2b

 

"Buddy System"

Round 1 - 4:00

400m row

mr box jumps

Round 2 - 4:00

400m run

mr box jumps

Round 3 - 4:00

100 double unders

mr box jumps

 

"Pain is Love"

AMRAP 25:00

100 burpees

1 mile run

mr strict pull-ups with time remaining

 

"Mindless Ambition"

5RFT

10 alt. db snatch 55/35#

10 pull-ups

 

"The Baby Maker"

4 RFT

5 hang cleans 135/95#

25 double unders

10 deadlift 225/185#

*athlete's are only allowed 1 bar and must change weight accordingly

 

"Hot Ice"

2 RFT

75 double unders

50 calorie row

25 power snatch 75/45#

 

"Get Your Own Monkey"

20 thrusters 95/65#

20 calorie row

100 double unders

20 calorie row

20 thrusters 95/65#

 

"Rikki Tikki Tavi"

6 RFT

5 strict hspu, defecit 4"/2" #

10 jump squats

20 double unders

 

"Turn # 9"

3 RFT

21 calorie row

15 hspu

9 burpee box jump over

 

"Battle Scar"

4 RFT

mr cleans 135/95#

mr ring dips

2:00 rest between rounds

 

"Dracula's Song"

AMRAP 15:00

100 double unders

50 wallballs

25 power clean 135/95#

 

 

 

"Roy Munson"

5 RFT

5 cleans 135/95#

10 kbs 53/35#

20 wallballs 20/14#

 

"As Good As Money"

AMRAP 20:00

4 deadlift 225/155#

40 double unders

400m run

 

"Blueberry Gorilla"

21-15-9

calorie row

hspu, defecit 4"/2"#

 

"Gramanda"

10 power clean & push jerk 135/95#

9 muscle ups

10 power clean & push jerk 135/95#

7 muscle ups

10 power clean & push jerk 135/95#

5 muscle ups

 

"Petite Feet"

9-7-5

beast makers 45/25#

body blasters

*beast maker = burpee with dumbells

**body blaster = burpee, pull-up, t2b

 

"Sexual but Violent"

AMRAP 15:00

10 squats

10 push-ups

10 jump squats

10 burpees

 

"Taco Flavored Kisses"

50-40-30-20-10

calorie row

double unders

abmat sit-ups

 

"Dancing in the Dark"

4 RFT

400m sprint

10 shoulder to overhead 135/95#

 

"#Harambe"

5 RFT

15 deadlift 135/95#

15 air squats

15 abmat sit-ups

 

"Dylan Dylan Contest"

AMRAP 10:00

10 burpees

10 box jumps

10 calorie row

 

"Houses in Motion"

AMRAP 12:00

10 kbs 53/35#

20 double unders

10 push press 95/65#

 

"This Right Here"

21 thrusters 95/65#

100 double unders

15 thrusters 95/65#

100 double unders

9 thrusters 95/65#

 

"Raised and Born"

AMRAP 12:00

6 stone lifts 100/70#

9 overhead squats 95/65#

12 calorie assault bike

 

"Common Misconception"

50 grasshopper buy-in

then...

21-15-9

deadlift 155/105#

lateral bar over jump squats

then...

50 grasshopper buy-out