Making up a WOD to do at home or on vacation is easy. Just put two or three movements together pick a reps scheme, decide on the number of rounds or make and amount of time and get to it.
Here is a list of a few movements that dont require any equipment:
Running and Sprinting, Air Squats, Pushups, Situps, Broad Jumps, Tuck Jumps, Jump and touch target, flutter kicks, burpees
Limited Equipment:
A jump rope is easily transported so you can work on your double unders, Dips on a chair or bench, if you can find a school yard or park you may be able to work on pullups or jumping pullups, or do monkey bars.
In a hotel gym they often have dumbbells and you can do thrusters, squats, cleans, snatch, man makers, suitcase deadlifts, and if your really lucky thay have a pool so swim.
To make you life easy here a list of a few ideas what don’t really require anything.
| 1 | For time:
100 Push-ups |
| 2 | 10 Rounds of:
15 Pushups (scale # appropriately) |
| 3 | 3-5 Rounds for time:
30 Push-ups |
| 4 | AMRAP 20 Minutes of:
5 Pushups |
| 5 | 21-15-9 Rep Rounds for time:
Lunges (each leg) |
| 6 | 3 Rounds for Time
Run 400 meters (or any sprint distance – 1:30-2:30 min long) |
| 7 | For timeRun 1000 meters (about 3-5 minutes) 100 squats 50 Pushups |
| 8 | 10-9-8-7-6-5-4-3-2-1 each for time of:
Burpees |
| 9 | AMRAP 20 minutes of:
5 Handstand push-ups |
| 10 | Annie50-40-30-20-10 Reps each for time of:
Double Unders or 2X Singles |
| 11 | 3 rounds for time:
Run 800 M |
| 12 | 5 Rounds for time:
50 Squats |
| 13 | 400 Meter Lunge Walk for time |
| 14 | 10 rounds for time of:
10 pushups |
| 15 | For time:
Run 400 meters |
| 16 | AMRAP 20 minutes of:
10 Bench dips |
| 17 | Go for a run 1-5 miles depending on you fitness levelEvery minute perform 10 air squats Other options: pushups, situps, burpees |
| 18 | 10 rounds for time or AMRAP 20 minutes of:
10 Jumping Lunges |
| 19 | AMPRAP 7 Minutes of Burpees |
| 20 | 10 rounds for time:
10 burpees |
| 21 | 10 Rounds for time:
10 Tuck Jumps |
| 22 | AMRAP 20 Minutes:
20 Tuck Jumps |
| 23 | TABATA 20 seconds of work then 10 seconds rest, repeat for 8 cycles
Do all 8 cycles of one movement, then if you like do 8 cycles of another record number of reps for each 20 second of work. Squats, Pushups, Situps, or any other movement |
| 24 | Death by 10 MetersStart a stop watch, let it run for the first minute because it makes it easier to know where you are. When it reaches 1 minute sprint 10 meters then rest, when it reaches 2 minutes sprint 10 meter twice (go there and back) then rest, when it reaches 3 minutes sprint 10 meters 3 times and so on. Continue until you don’t finish the number of sprints you need to in the minute.
You can also perform with any other movement also. |
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