Travel WODs

Out of town on business? Traveling the world? Do your best to find a local affiliate and do a drop-in! If you can’t make it, here are some great WODs that can be done in your hotel room, hotel gym, on the beach or in a park.

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Travel Workouts


Body Weight Met-Con

Walking lunge 400m 150 burpees Cummulative Lhold
for total of 5:00. Use
bar, rings, or floor.
Stop timer when you drop out of position.
Record total time it takes to get 5:00.
50 flutterkicks
50 situps
Run 400m
100 flutterkicks
100 situps
Run 400m
100-75-50-25 reps:
situps
flutterkicks (4 count)
Leg levers
50 burpees
jump 12” above max reach each one.
Crouching Tiger
50 squats
25 pushups
50 pistols
25 fingertip pushups
50 side lunges
25 knuckle pushups
50 walking lunges
25 diamond pushups
20-16-12-8-4 reps of:
Onearm
pushups
Pistols
4 rounds of:
50 pushups
50 situps
50 4ct flutterkicks
1 round Tabata sprints (hills if possible)
1 round Tabata bottomtobottom
squats
There is no rest between exercises.
As many rounds as possible in 12 minutes
of:
10 pushups
15 situps
20m walking lunge
21-15-9
reps of:
lunges (Each leg ½ rep)
situps
burpees
5 rounds of:
50 mountain climbers (4 count)
25 situps
5 rounds of:
100 jumping jacks
100 mountain climbers
The Prison Workout
burpees: 20-19-18-
… 3-2-1
walk 25m after each set
Long Cycle Burpees
50 rounds of:
1 squat
1 pushup
1 situp
1 superman
1 tuck jump
5 rounds of:
30 second isometric squat hold
20 squats
30 seconds isometric leaning rest
20 pushups
50 jumping jacks
50 pushups
50 tuck jumps
50 situps
50 mountain climbers(50 each leg)
50 squats
50 jumping jacks
10 rounds of:
30 seconds handstand
30 seconds isometric squat
Score is cummulative time.
Playing with pushups
Run 100m
20 pushups
5 burpees
15 clap pushups
5 burpees
10 chestslap
pushups
5 burpees
5 fingertip pushups
Run 100m
15 pushups
5 burpees
10 clap pushups
5 burpees
10 chestslap
pushups
5 burpees
5 fingertip pushups
Run 100m
10 pushups
5 burpees
10 clap pushups
5 burpees
10 chestslap
pushups
5 burpees
5 fingertip pushups
Run 400m
Burpee Broad Jump 25m
Walking Lunges 25m
Burpee Broad Jump 25m
Bear Crawl 25m
Burpee Broad Jump 25m
Walking Lunges 25m
Burpee Broad Jump 25m
Bear Crawl 25m
Run 400m
100 situps
100 flutterkicks (4 count)
100 leg levers
Deck of Cards (Core Variation)
Take a deck of cards, shuffle. Face cards
are 10, Aces are 11, numbered cards as
valued. Flip each card and perform the
movement and the number of reps specified.
Cycle whole deck.
Hearts burpees
Diamonds – mountain climbers (4ct)
Spades flutterkicks
(4ct)
Clubs situps
Jokers Run
400m
50 burpees
75 flutterkicks (4count)
100 pushups
150 situps
5 rounds of:
10 burpees
20 box/bench jumps
30 pushups
40 squats
50 lunges
4 rounds of:
50 walking lunges
50 squats
Run 400m
Run 5k , but every 2:00 do 20 pushups and
20 squats.
3 rounds of:
50 pushups
50 situps
50 squats
5 rounds of:
50 walking lunges
15 handstand pushups
80 squats
10 handstand pushups
60 squats
20 handstand pushups
40 squats
30 handstand pushups
20 squats
4 rounds of:
25 lunges
50 squats
5 rounds of:
100 squats
20 lunges
35 pushups
5 rounds of:
50 squats
30 handstand pushups
2 rounds:
Max pushups 2:00
Max situps 2:00
Max flutterkicks 2:00
Max squats 2:00
3 rounds of:
30yd bear crawl
30yd inch worm pushup
30yd burpee jumps


Met-Con (Pullup Bar Required)

Metabolic conditioning workouts with nothing needed but a pullup bar.

GI Jane
100 burpeepullups
As many rounds as possible in 20 minutes
of:
15 pullups
30 pushups
45 squats
Handstand pushups: 15-13-11-9-7-5-3-1
Lpullups:
1-3-5-7-9-11-13-15
3 rounds of:
Run 800m
50 pullups
10 rounds of:
12 burpees
12 pullups
5 rounds of:
15 Lpullups
30 pushups
45 situps
5 rounds of:
25 inverted burpees
25 pullups
25 burpees
(Inverted burpee: Starting supine, kip (or
situp
and roll) to standing, kickup
to
handstand)
30 handstand pushups
10 pullups
20 handstand pushups
20 pullups
10 handstand pushups
30 pullups
Run 800 meters
40 L pullups
Run 800 meters
40 strict pullups
Run 800 meters
40 kipping pullups
5 rounds of:
50 squats
30 pullups
15 handstand pushups
100 squats
100 pullups
200 pushups
300 squats
100 lunges
Bodyweight Fran
21159
reps of:
burpees
pullups
21159
reps of:
pullups
pushups
squat jumps to 12” above max reach
503520
rep rounds of:
handstand pushups
pullups
Repeat for 15 minutes:
20 seconds of pullups
20 seconds of situps
20 seconds of squats
100 pullups
200 pushups
300 squats
50 situps
As many rounds as possible in 20 minutes
of:
25 pullups
50 pushups
75 squats
As many rounds as possible in 20 minutes
of:
25 handstand pushups
50 pistols
75 pullups
As many rounds as possible in 20 minutes
of:
10 L pullups
20 squats
The Reckoning
Run 1 mile
100 bodyblasters(burpee pullups knees-to-elbows)
Run 1 mile
Running Tabata Something Else
Tabata pullups, 1 round
Run 1 mile
Tabata pushups, 1 round
Run 1 mile
Tabata situps, 1 round
Run 1 mile
Tabata squats, 1 round
Run 1 mile
For best time.
10-20-30
reps of:
squat
handstand pushups
squat
pullups
Running with Angie
100 pullups
Run 1 mile
100 pushups
Run 1 mile
100 situps
Run 1 mile
100 squats
Run 1 mile
Murph Tribute
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile
No partitioning.
Deck of Cards
Take a deck of cards, shuffle. Face cards
are 10, Aces are 11, numbered cards as
valued. Flip each card and perform the
movement and the number of reps specified.
Cycle whole deck.
Hearts pushups
Diamonds pullups
Spades situps
Clubs squats
Jokers Run
1 mile
5 rounds of:
30 handstand pushups
30 pullups
100 squats
20 handstand pushups
30 pullups
100 squats
9 handstand pushups
200 squats
15 handstand pushups
100 squats
21 handstand pushups
100 Lpullups 100 squats
40 pullups
80 squats
32 pullups
60 squats
24 pullups
40 squats
16 pullups
20 squats
8 pullups
10 rounds of:
10 pullups
20 pushups
30 squats
As many rounds as possible in 20 minutes
of:
7 handstand pushups
12 Lpullups
50 squats
50 pullups
50 walking lunges
50 kneestoelbows
5 handstand pushups
50 situps
5 handstand pushups
50 squats
50 pullups
100 squats
25 situps
100 squats
25 situps
100 squats
25 kneestoelbows
100 squats
25 handstand pushups
2 rounds of:
35 squats
35 kneestoelbows
35 squats
35 situps
35 lunges
35 squats
21-18-15-12-9-6-3
of:
squats
Lpullups
kneestoelbows
7 rounds of:
35 squats
25 pushups
15 pullups
21-15-9
reps of:
Body blasters (burpeepullupkneestoelbows)
box jump burpees
Belushi burpees (on jump turn 180 degrees)
Burpee Jacks (plank jack to jumping jack
3 rounds of:
100 squats
25 Lpullups
30 handstand pushups
5 rounds of:
9 handstand pushups
9 pullups
3 rounds with 2:00 rests between each
round:
50 squats
30 pullups
40 pushups
50 squats
21 pullups
50 squats
21 knees-to-elbows
18 pullups
50 squats
18 knees-to-elbows
15 pullups
50 squats
15 knees-to-elbows
12 pullups
50 squats
12 knees-to-elbows
20 pieces of Angie
20 rounds of:
5 pullups
5 pushups
5 situps
5 squats
100 squats
21 handstand pushups
30 pullups
100 squats
30 pullups
21 handstand pushups
100 squats
5 rounds of:
20 squats
20 pushups
20 pullups
5040302010
reps
pullups
squat jumps
Run 1 mile
30 pullups (chest to bar)
60 pushups
15 rounds for max reps:
pullups, 30 seconds on / 30 seconds off
100 squats
20 handstand pushups
30 pullups
100 squats
30 pullups
20 handstand pushups
100 squats
Fractured Runny Angie
Run 400 meters
25 pullups
25 pushups
25 situps
25 squats
150 squats
50 pushups
21 pullups
Run 800 meters
21 pullups
50 pushups
150 squats
50 Lpullups
50 handstand pushups
50 pistols
50 knees-to-elbows
3 rounds of:
Run 800m
30 burpees
30 knees-to-elbows
21-15-9
reps of:
handstand pushups
Inverted pullups
20 Burpee Pullups
800m Run
20 Burpee Pullups
800m Run
20 Burpee Pullups


Met-Con (Rings Required)

Metabolic conditioning workouts that require rings and perhaps a pullup bar.

50-40-30-20-10
reps of:
pullups
ring dips
7 rounds of:
10 pistols, alternating
12 ring dips
15 pullups
30 muscle-ups 50 ring dips
Run 400 meters
50 pushups
Run 400 meters
50 handstand pushups
Run 400 meters
With a continuously running clock do one
muscleup
the first minute, 2 muscleups
the second minute, 3 muscleups
the third
minute, as long as you can. Run 400m.
Repeat ladder for deadhang pullups. Run
400m. Repeat ladder for kipping pullups.
Run 400m.
With a continuously running clock do 1 ring
dip the first minute, 2 ring dips the
second minute, 3 ring dip the third
minute…continuing as long as you are
able. Use as many sets each minute as
needed. You may kip.
50 ring dips
100 squats
50 ring dips
100 squats
50 ring dips
5 rounds of:
21 pullups
21 ring dips
21-15-9
reps of:
ring pushups
ring dips
5 rounds of:
Max ring dips in 1:00
Rest 1:00
Max ring pushups in 1:00
Rest 1:00
Bodyweight Lynne
5 rounds of:
Max rep ring dips (no kipping)
Max rep pullups (kipping)
Rest as needed.
4 rounds of:
50 squats
5 muscleups
100 squats
30 muscleups
100 squats
3 rounds of:
100 squats
50 ring dips
30 Lpullups
3 rounds of:
100 squats
20 ring pushups
12 pullups
5 rounds of:
50 squats
15 ring pushups
10-9-8-7-6-5-4-3-2-1
pullups
ring pushups
handstand pushups
2 rounds of:
21 lunges
21 pullups
21 squats
21 ring dips
21 handstand pushups
As many rounds as possible in 20 minutes:
10 False grip ring pullups (rings to chest)
10 ring dips (go as deep as possible)
5 rounds of:
50 squats
21 ring dips
21 handstand pushups
7 rounds of:
20 ring dips
20 pullups
20 lunges
Seppuku
10 rounds of:
10 Lpull
ups
10 ring pushups
10 kneestoelbows
Burning Rings of Fire
10 ring pushups
10 Archer pushups (5 each side)
10 ring Flyes
10 Wide Grip ring pushups
10 Singleleg
ring pushups (5 each led)
10 Pseudoplanche
ring pushups
10 Jackknife ring pushups
10 Dive Bomber ring pushups
10 Elevated ring pushups
10 ring pushups
25 handstand pushups
25 squats
25 pullups
25 pistols
25 muscleups
3 rounds of:
100 squats
50 ring dips
4 rounds of:
5 muscleups
50 straightleg
lifts on rings
As many rounds as possible in 20 minutes
of:
10 pullups
10 ring dips
10 walking lunges
5 rounds of:
5 handstand pushups
5 muscleups
3 rounds of:
7 muscleups
100 squats
120 pullups and 120 ring dips. Break up any
way you can.
5 rounds of:
10 ring dips
15 pullups
20 handstand pushups
25 squats
25 situps
25 lunges
25 handstand pushups
25 pushups
25 kneestoelbows
25 ring dips
25 pullups
50 squats
50 jumping pullups
50 steps walking lunge
50 kneestoelbows
50 handstand pushups
50 situps
50 ring dips
50 squats
50 pushups
Run 1 mile
60 push ups
40 ring dips
20 handstand pushups
10 pistols (each leg ½ rep)
20 handstand pushups
40 ring dips
60 push ups
Run 1 mile
Ladder for 45 minutes:
Pullups by 1
Ring dips by 2
Pushups by 3
Situps by 3
100 burpees
100 handstand pushups
100 pullups
100 ring dips
100 ring rows
100 pushups
100 windshield wipers
100 situps
100 knees to elbows
100 flutterkicks


Met-Con (Jump Rope Required)

Metabolic conditioning workouts that require a jump rope along with rings and/or a pullup bar.

Ash
3 rounds, 90 seconds per station of:
burpees
pushups
box/bench jumps
pullups
Double Unders
squats
Ivan the Terrible
90 seconds of jumping rope
50 lunges
50 pushups
50 situps
90 seconds of jumping rope
40 lunges
40 pushups
40 situps
90 seconds of jumping rope
30 lunges
30 pushups
30 situps
90 seconds of jumping rope
20 lunges
20 pushups
20 situps
90 seconds of jumping rope
10 lunges
10 pushups
10 situps
5 rounds of:
50 squats
100 rope jumps
Bad Snake
100 rope jumps
21 kneestoelbows
50 Push ups
15 LPull
ups
100 rope jumps
15 kneestoelbows
35 Push ups
12 LPull
ups
100 rope jumps
12 kneestoelbows
20 Push ups
9 LPull
ups
Balboa
4 rounds of:
100 jump ropes
Run 400 meters
10 Bodyblasters (burpeepullupkneestoelbows)
50 situps
50 doubleunders
50 situps
50 walking lunges
50 situps
50 burpees
50 situps
50-30-20
reps of:
doubleunders
pushups
pullups
3 rounds of:
50 doubleunders
75 squats


Running Workouts

Conversions:
1 mi = 1.609 k
1 mi = 5280 ft
1 km = 0.621 mi
1 k = 1000m
100 yd = 91.44 m
100 m = 109.4 yd
Standard outdoor track: 400m
Standard indoor track: 200m
Commonly competed track distances:
100m, 200m, 400m, 800m, 1500m, 3000m,
5000m, 1000m
Common cross country distances:
5k, 6k, 8k, 10k,
Commonly competed road race distances:
5k, 10k, 12k, 15k, 21.1k (half marathon),
42.2 (marathon)
US military test distances:
1.5 mi – Navy, Air Force, Coast Guard
2 mi – Army
3 mi Marine
Corps
Other running tests:
40 yd – NFL
12 minutes – Cooper Test for VO2 Max
Death by 10 meters
Set up 2 cones 10 meters apart. Each minute
complete one more trip across the cones
until you cannot continue within the
minute.
Tabata run
Sprint 20 seconds, rest 10 seconds, repeat
for a total of 8 times. If you have a
treadmill, set it to 12% incline and to 30
seconds per mile slower than your 5k pace.
For variations, do 10:5×16, 30:20×8, and
40:20×6.
Hill repeats
2 x 3/4 1
mile hill repeats holding
fastest possible pace without deviating
more then 1 minute and recovering 1 min
before descending hill easy. Repeat after 1
min recovery at bottom of hill. On
treadmill use 7% grade, recover 2 min and
repeat
Run 10k with a 1:00 negative split (second
5k 1:00 faster than the first).
Run 5k, but every 2:00 drop for 20 pushups
and 20 squats.
Yasso 800’s
Complete 10x800m sprints, trying to
maintain the same time for each. In between
each interval, jog lightly for the same
amount of time it took you to run the
interval.
Tosh
3 rounds of: 200m+400m+600m
After each interval, rest the same duration
it took you to run the last interval.
10x100m with 90 second recoveries
6x400m with 120 second recoveries. Don’t
deviate more than 3 seconds on times.
2x1000m with 120 second recoveries.
3 rounds of: 100m+200m+400m
After each interval, rest the same duration
it took you to run the last interval.
3 rounds of: (20sec on/60sec off, 20sec
on/50sec off, 20sec on/40sec off, 20sec
on/30sec off, 20sec on/20sec off, 20sec
on/10sec off)
4 x 5:00 on, 3:00 off
Two Minute Lactate Flood
120:60 x 6 or 2 min on 1 minute off x 6
One Minute Hell
1min on, 1 min off, 1 min on, 50 sec off, 1
min on, 40 sec off, 1 min on, 30 sec off, 1
min on 20 sec off, 1 min on, 10 sec off,
then go back up the ladder… 1 min on, 20
sec off, until you finish with 1 min on, 50
sec off, 1 min on.
3 rounds of: 30 sec on,30 off, 30 sec on 25
off 30 sec on 20 off, 30 sec on, 15 off,
30 sec on, 10 off, 30 sec on, 5 off, 30 sec
on, rest 2:00.
8 min of 100m on 30 sec,Rest 4 minthen, 4 min of 100m sprints on 30sec,Rest 2 min
then, 2 min of 100m sprints on 30 sec.
10 x 200m with 5 times the recovery (if it
takes 40 seconds to run the 200m then you
recover 3:20)
2 x 800m holding best possible pace. Not
slowing more then 3 sec. 2 min recoveries +
2 x 1k holding best possible pace. Not
slowing more then 4 sec. 2 min recoveries
1 mile time trial , rest 2:00 , 2x400m at
time trial pace, rest 1:00 in between
4x800m with 2:00 rests
2x1000m with 2:00 rests
4x400m with 5:00 rests
8x200m with 2:00 rests
8 rounds of: 100 yard sprints. The focus is
to run at maximal speed for all 8 sprints.
Rest 45 seconds between sprints.
10 rounds of 50 yard sprints. The focus is
to run at maximal speed for all 10 sprints.
Rest 3045
seconds between sprint. Run at
90100%
effort on all sprints
3 rounds of:1min on, 1min off,2 min on, 2 min off,3 min on 3min off.
8 rounds of: 80 seconds on, 40 seconds off 3 rounds of:5 seconds on, 10 seconds off,20 seconds on, 10 seconds off,10 seconds on, 10 seconds off,30 seconds on, 10 seconds off,15 seconds on, 10 seconds off,25 seconds on, 10 seconds off. 90 Second Ladder
90 sec on, 1 min off,90 sec on, 45 sec off,90 sec on, 30 sec off,90 sec on,15 sec off,90 sec on, 30 sec off,90 sec on, 45 sec off,90 sec on.
Lactate Shuttle
5:00 on, 2:30 off,6:00 on, 3:00 off,7:00 on.


Endurance Challenges

Long workouts designed to test and build mental strength. Only recommended for an athlete who is looking for an endurance challenge and can handle high volume.

Burpee Mile
Cover 1600m through burpees. Your chest must touch the ground on each burpee, and you
may jump as far forward as you wish on each jump. The next burpee must be completed
precisely where your feet land. I have heard it takes about 700800
burpees and 75100
minutes for a reasonably fit male. Some have suggested wearing gloves. Scaling to 400m
or 800m can be a challenge for those not ready for the full mile.
Triple Murph
Complete 3 Murphs in one session (1 mile, 100 pullups, 200 pushups, 300 squats, 1 mile.)
First Murph is completed with weighted backpack or flak vest, partitioned 5/10/15.
Second Murph is completed without partitions.
Third Murph is partitioned 5/10/15.
The 500 Challenge
500 pullups
500 pushups
500 situps
500 flutterkicks
500 squats
Complete in one session. You may break it up any way you wish.
1,500 Rep WOD
10 rounds of:
100 jump ropes
10 burpees
10 situps
10 pushups
10 squats
10 pullups
The Longest Mile
400m of burpees
400m walking lunges
400m bear crawl
400m reverse straightlegged
bear crawl
Painstorm XXIV
Run 100m
50 burpees
Run 200m
100 pushups
Run 300m
150 walking lunges
Run 400m
200 squats
Run 300m
150 walking lunges
Run 200m
100 pushups
Run 100m
50 burpees
Frenzy
10 rounds of:
Max burpees 1:00
Max pullups 1:00
Max tuck jumps 1:00
Max jumping jacks 1:00
Max distance running 2:00
Station 4:00
There are 5 stations. At each station you will perform the movement at maximum
intensity for the specified amount of time, cycling through the stations in the
order given. The workout takes 4 hours to complete.
Station A: running
Station B: burpees
Station C: pullups
Station D: squat jumps
Station E: bear crawl or lunges
Round 1: 5:00 at each station, for total of 25:00.
Round 2: 12:00 at each station, for total of 1:00:00.
Round 3: 30:00 at each station, for total of 2:30:00.
Round 4: 1:00 at each station, for total of 5:00.
Filthy Fifteen Miles
60 rounds of:
Run 400m
3 handstand pushups
2 pistols
1 muscleup
October Breeze (8 hours to complete.)
110 minutes: March. Optionally with rucksack weighing 50#.
15 minutes: Eat, hydrate, stretch, change clothes if necessary.
60 minutes: Run at half marathon pace.
60 minutes: Complete 1000 walking lunges.
30 minutes: 5 rounds: ring dips 1:00, rest 1:00, ring pushups 1:00, rest 1:00
60 minutes: Run at half marathon pace.
15 minutes: Eat, hydrate, stretch, change clothes if necessary.
30 minutes: Complete Angie, max intensity.
15 minutes: Sprint 10x100m with 1:00 rests.
15 minutes: Complete 100 burpees.
30 minutes: 4 rounds: 50 squats, 5 muscleups. Sub 3/3 for MU if necessary.
30 minutes: 500 situps.
10 minutes: Run 1 mile allout.
Long ladder of doom
Begin with 2 MU, then do 4 pistols + 2 MU, then 6 OAP + 4 pistols + 4 MU, continuing to
the rest of the workout at 30.
2 muscleup
4 pistols
6 onearmed
pushups
8 Lpullups
10 toes to bar
12 skin the cats
14 ring dips
16 5 foot broad jumps
18 pushups
20 air squats
22 box jumps
24 lunges
26 double unders
28 burpees
30 jinglejangles
A Frogman’s Christmas
100 dead hang pullups
250 pushups
500 situps
run 3 miles

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