"Out of the Box"
Home & Travel WODs
Can't make it to the gym or traveling out of town? Now you have NO EXCUSE to miss your WOD!
10 Rounds For Time:
10 Pushups
10 Sit ups
10 Squats
100 HR push-ups*
*every 2 minutes perform 8 jumping squats then resume push-ups
8 rounds for time:
8 Step-back Lunges
20 Plank Jacks
8 V-Ups
EMOM 16
Odd: 10 Burpees
Even: 5 Lunge-Lunge-Squat-Squat
For time:
20 air squats
20 bench tricep dips (shoulders lower than elbows)
20 burpees
15 air squats
15 bench tricep dips
15 burpees
10 air squats
10 bench tricep dips
10 burpees
5 Rounds
60 Double Unders / 90 Single Unders
40 Step-back Lunges
20 Burpees
For time:
Run 5 minutes turn around and go back in less than 5 minutes
21 vertical jumps (2 feet above your reach)
21 pushups
15 vertical jumps (2 feet above your reach)
15 pushups
9 vertical jumps (2 feet above your reach)
9 pushups
Repeat the run…5 min out less then 5 back.
3 rounds for time:
run 400 meters (.25 miles on treadmill) at high speed (7-8 mph)
25 pushups
40-30-20-10 reps of walking lunges and pushups
4 Rounds not for time:
20 Chair Dips
30 Russian Twists
20 Tempo Push-ups (3 seconds down, explode up)
30 sec per side plank
AMRAP 12: increasing by 3's
3 Push-ups
3 Sit-ups
3 Jumping Squats
5R for time:
5 inch worms
10 push ups
15 sit ups
20 jumping squats
25 mountain climbers
30 jumping jacks
100 Burpees for time
5 Rounds For time:
Lunge 20 steps
20 squats
10 pushups
5 rounds for time:
10 pistols or bulgarian split squats (alternating single-leg squats)
10 handstand push-ups or push-ups
10 burpees
Scale single leg squats by lowering yourself to a chair or couch or bench, and use the same chair or couch or bench to scale your handstand push-ups!
5 Rounds For time:
50 step ups or box jumps
10 burpees
AMRAP 10 minutes:
3 Burpees
4 pushups
5 squats
3 Giant Sets:
10 Front High Plank (hands) to Low Plank (elbows)
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
21 V-Ups
AMRAP 12 minutes
12 Lunges
12 Squats
12 Burpees
AMRAP 12 minutes:
45 sec. wall sit
25 sit-ups
15 push-ups
Wall sits should be against a wall with a 90 degree angle at the knee, with thighs parallel to the ground.
AMRAP 20 minutes:
5 Burpees
10 Situps
15 Squats
AMRAP 20 minutes
5 pushups
10 sit ups
15 squats
AMRAP 7 minutes:
Ladder-style (1 each in the 1st round, 2 each in the 2nd round, 3 each in the 3rd round, etc.)
Double unders
Sit-ups
Push-ups
*sub tuck jumps for double unders if you don't have a rope.
For time:
For time:
2 rounds:
25 dips
50 sit-ups
100 Squats
Dips can be done on bench, chair, rings, or dip station if available.
EMOM
Minute 1: 1 Tuck Jumps. 1 Burpee
Minute 2: 2 Tuck Jumps, 2 Burpees
Continue increasing by 1 rep of burpee and Tuck Jumps each minute until unable to complete reps tuck jumps and burpees in 1 minute.
"Jared"
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups
*If there is nothing to do pull-ups with, the sub is burpees!
Every 3 minutes:
2 minute max push ups
1 minute break
2 minues max sit ups
1 minute break
2 minute max squats
Run 5 minutes turn around and go back in less than 5 minutes
21 vertical jumps (2 feet above your reach)
21 pushups
15 each
9 each
Repeat the run…5 min out less then 5 back.
3 Rounds For time:
Run 400m
40 walking lunges (20/side)
30 sit ups
20 push ups
10 Burpees
For time:
50 air squats
40 sit-ups
30 push-ups
20 burpees
For time:
25 squats 5 pushups
20 squat 10 push ups
15 squat 15 pushups
10 squat 20 pushups
5 squat 10 push ups
8 rounds, for 4 minutes of:
Tabata bottom to bottom squats
20 second of work and 10 seconds of a squat hold
3 Rounds for time:
20 push-ups
30 jumping squats
40 flutter kicks
4 rounds for time:
12 burpees
hold bottom of squat x 30 seconds
12 hollow rocks
hold plank x 30 seconds
12 right leg lunges, 12 left leg lunges
AMRAP 20 minutes
1 Block Run*
50 Alternating Lunges
1 Block Ruck**
50 Air Squats
*If you don't live on a "block" set a distance by running to a point that is 45 seconds away and then come back to start **For the "Ruck", use the same distance as the run but carry something HEAVY (backpack, cooler full of heavy objects) To decrease the volume of this workout (and the soreness it may elicit!) consider reducing the time to 10 or 15 minutes.
AMRAP 4 minutes
12 Burpee Over DB
6L/6R Single DB Thruster
12 Alternating Single Leg V-Ups
~Rest 2 minutes
AMRAP 4 minutes
20 Jumping Squats
8 Push-ups
12 Devil Press
~Rest 2 minutes
Minimal: Go through both AMRAPs twice.
Manageable: Go through both AMRAPs x 3.
Marvelous: Go through both AMRAPs x 4.
AMRAP 22 minutes
400m Run 3
0 Russian KBS
15 Burpees
Subs for running: 500 meter row 1500 meter bike 90 seconds of running in place 90 seconds of jump rope (singles or doubles) No KB? Sub any household item with a handle.
EMOM 20 (every minute on the minute X 20 minutes)
1: 10 Strict Pullups or Tabletop Rows
2: 20 Situps
3: 30 DU or 60 Singles
4: 40 Plank Jacks (Repeat 5x)
AMRAP 14 minutes
2 Strict Handstand / Pike Pushups
2 Jumping Squats 2 Up-Downs (Burpee w/o Pushup)
2L/2R Reverse Lunges
Increase each movement by 2 reps each round. 4's, 6's etc. advanced: Load the lunges.
Partner WOD: No partner? No problem.
1 - use tech to have a friend join you live
2- or do the part in paranthesis for 1:00 minute or the time it took you to do the first movement. Need one heavy object (KB, DB, or heavy jug filled with liquid, rocks, rice, etc.)
2 Rounds:
Partner 1: 30 Russian Swings
Partner 2: Russian Twists (perform these as long as it takes your partner to do 30 swings) switch: (partner 2 will now do 30 swings while partner one does russian twists)
Partner 1: 30 Alternating lunges
Partner 2: Jumping Jacks switch
Partner 1: Up and down a flight of stairs with a heavy object, or 200 m run
Partner 2: Burpees switch
Partner 1: 10 Push-ups
Partner 2: Hollow Hold switch
Partner 1: 20 Sit-Ups
Partner 2: Wall Sit switch
Partner 1: ~1 minute of biking (around block? or sub 100 high knee jogs)
Partner 2: Plank Hold switch
EMOM 25:00 (5 Rounds):
50 seconds of Work / 10 seconds of Rest
(50 seconds to complete required reps, then specified static hold for remaining time. Rest 10 seconds before moving on to the next round.)
1 - 8 Burpees / Standard Plank
2 - 15 Air Squat / Active Squat
3 - 40 Mountain Climbers / Elbow Plank
4 - 15 V-Ups / Hollow Hold
5 - 10 Push-Ups / Superman Hold
3 Rounds
30 Plank Jacks
30 Superman w/Broomstick
20/20 Beachbody Birddogs
20 Light Odd-Object Single Leg Deadlifts
10 Candlesticks or Reverse Burpees
10 Heavy Odd-Object Deadlifts
(set a 13 minute timer and watch the clock)
AMRAP 3:00
10 Single Leg Push-Ups (5 each leg)
10 Jumping Squats
rest one minute
AMRAP 3:00
10 Table Top Rows*
10 Tuck Jumps
rest one minute
AMRAP 5
10 Single Leg Push-Ups
10 Jumping Squats
10 Rows
10 Tuck Jumps
*Table Top Rows: Lie under a sturdy table or bench and pull chest to edge
“Death by Burpees”
On the Minute for As Long As Possible:
Minute 1 – 5 Burpees
Minute 2 – 6 Burpees
Minute 3 – 7 Burpees
Continue to add (1) rep for as long as possible.
10 Minute Plank Hold
*Every time you break, you must do:
4 burpees
6 pushups
8 alt. pistols or Bulgarian split squats
(timer stops while doing the 4,6,8 reps of gymnastics)
4 Rounds:
7 Table Top Rows* or 4 Negative Push-ups
14 Burpees
28 Double Unders/Single Unders/Towel Hops
*Table Top Rows: Lie under a sturdy table or bench and pull chest to edge
AMRAP 6:00
2-4-6-8-10......
Jumping lunges
Sit ups
Then: Run for 6 minutes, turn around and run back to starting point in less than 6 minutes.
AMRAP 20 minutes
1 Block Run*
50 Alternating Lunges
1 Block Ruck**
50 Air Squats
*If you don't live on a "block" set a distance by running to a point that is 45 seconds away and then come back to start **For the "Ruck", use the same distance as the run but carry something HEAVY (backpack, cooler full of heavy objects) To decrease the volume of this workout (and the soreness it may elicit!) consider reducing the time to 10 or 15 minutes.
AMRAP 10 minutes
10 Air Squats
9 DB Snatch Left
10 Pushups
9 DB Snatch Right
For Time:
1----->10 KB or DB press (1 per side, 2 per side, etc)
10---->1 Push-ups
AMRAP 22 minutes
400m Run
30 Russian KBS
15 Burpees
4 Rounds:
20 Chair Dips
30 Double Unders (or 60 Singles or line jumps)
40 Russian Twists
50 Mountain Climbers
60 Second Side Plank (20R/20L)
AMRAP x 12:00 minutes
3 Push-Ups
3 V-Ups
3 Jumping Squats
increase by 3 reps each round
EMOM x 16:00 minutes
Odd: 8 Burpee tuck jumps*
Even: 5 (lunge,lunge,squat,squat)
*jump out of burpee is a tuck jump, pulling knees as high as possible