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
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.
|2||10 Rounds of:
15 Pushups (scale # appropriately)
|3||3-5 Rounds for time:
|4||AMRAP 20 Minutes of:
|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)
|8||10-9-8-7-6-5-4-3-2-1 each for time of:
|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:
|13||400 Meter Lunge Walk for time|
|14||10 rounds for time of:
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:
|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.