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Workouts for the Road


Warm-up the best you can:)

WOD #1

4 rounds
400m run
15 Air-squats every 100m

Annie

50, 40, 30, 20, 10
Double Unders (If you so singles double the prescribed reps)
Sit-ups

WOD #3

Full Tabata 8 rounds
Plank hold 20 seconds
Push-ups for 10 seconds

Rest 1 minute

Full Tabata 8 rounds
Air Squats 20 seconds
Hold bottom for 10 seconds

Score total reps

WOD #4

21-15-9
Push-ups
Sit-ups
Jumping Lunges
200 meter run after each round

WOD #5

Buy-in 200 meter run

8 minute Tabata
Plank hold 20 seconds
Jumping Squats 10 seconds

Buy-out 200 meter run

Score total reps

WOD #6

3 rounds:
Run 1/2 mile
50 air squats

WOD #7

10 rounds:
10 push-ups
10 sit ups
10 squats

WOD #8

For time: 200 air squats

“Susan” 

5 rounds
Run 200m
10 squats
10 push ups

WOD #9

3 rounds for time:
Sprint 200m
25 push ups

WOD #10

3 rounds for time:
10 Handstand push ups
200m run

WOD #11

Tabata – 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds
Squats
Push ups

WOD #12

20 rounds for time:
5 push ups
5 squats
5 sit ups

WOD #13

For time: Walk 100 meters on your hands, even if it is 2 meters at a time.

WOD #14

For time:
10-9-8-7-6-5-4-3-2-1 sets of
sit-ups
100 meter sprint

“Invisible Fran”

For time:
21-15-9
Air squats
Push ups

WOD #15

Handstand/Headstand:
Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

WOD #16

6 rounds for time:
10 push ups
10 air squats
10 sit ups

WOD #17

5 rounds for time:
3 vertical jumps
3 squats
3 long jumps

WOD #18

8 rounds for time:
Handstand 30 seconds
10 squats

WOD #19

10 rounds for time:
10 push-ups
100m dash

WOD #20

5 rounds, each for time: 400M sprints

WOD #21

10 rounds, each for time: 100 m dash

WOD #22

For time: Run 1 mile, lunging 30 steps every 1 minute

WOD #23

5 rounds for time:
Handstand 30 seconds
20 air squats

WOD #24

5 rounds for time:
5 handstand push ups
10 burpees

WOD #25

4 rounds, each for time: 25 jumping squats

WOD #26

4 rounds for time:
10 vertical jumps
10 push ups
10 sit ups

WOD #27

For time: 10 air squats every 1 minute of your 1 mile run

WOD #28

For time: 100 burpees

WOD #29

For time: Run 1 mile

WOD #30

10 rounds for time:
10 push-ups
10 squats
10 sit ups
10 rounds

WOD #31

5 rounds for time:
10 vertical jumps
run 400 meters

WOD #32

Handstand: spend a total of 3 minutes in a handstand

WOD #33

For time: 100 air squats

WOD #34

5 rounds:
Handstand 1 minute
Hold bottom of the squat for 1 minute

WOD #35

10 rounds, for time:
Sprint 100 meters
Walk 100 meters

WOD #36

For time: 100 push ups

WOD #37

For time:
10-9-8-7-6-5-4-3-2-1
Burpees
Sit ups

WOD #38

3 rounds for time:
50 sit-ups
400 meter run or sprint or walk

WOD #39

10 rounds for time:
10 walking lunges
10 push-ups

WOD #40

For time: 50 split jumps

WOD #41

4 rounds for time:
Handstand for 30 seconds or 5 handstand push ups
400 meter run

WOD #42

10 rounds for time:
10 burpees
100meter sprint

L Sit

“L” sit off the floor. 10 rounds of 10 seconds
(if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!)

WOD #43

4 rounds for time:
run 400 meters
50 air squats

WOD #44

10 rounds:
Handstand 30 seconds
Squat hold 30 seconds

WOD #45

5 rounds for time:
Ten vertical jumps ( jump as high as you can, land and do it again)
10 push-ups

WOD #46

20 rounds for time:
1 burpee
10 air squats

WOD #47

3 rounds for time:
Run 1/2 mile
50 air squats

WOD #48

For time: Run 1 mile with 100 air squats at midpoint

WOD #49

7 round for time:
7 squats
7 burpees

WOD #50

5 rounds for time:
Burpee to the push up position,
Do 10 push ups
Burpee out

WOD #51

For time: Run 1 mile, plus 50 squats

WOD #52

10 rounds – 30 seconds each:
Plank
Bottom of squat
Hollow rock hold
Use the transition times as your rest periods…they should be as brief as possible.

WOD #53

10 rounds – 5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

WOD #54

Handstand practice: 25 tries at free handstands, then a 1 mile run at 80%.

WOD #55

5 rounds, each for time: 50 air squats x 5. Rest equal amounts as it took to do each 50

WOD #56

Run 1 mile and do 10 push-ups every 1 minute

WOD #57

8 rounds for time:
Sprint 100m
30 squats

WOD #58

10 rounds for time:
10 sit ups
10 burpees

WOD #59

10 rounds:
Handstand hold, 30 seconds,
Squat hold 30 seconds

WOD #60

For time:
250 jumping jacks

WOD #61

For time:
100 jumping jacks
75 air squats
50 push ups
25 burpees

WOD #62

5 rounds:
30 second handstand against a wall
30 second static hold at the bottom of the squat

WOD #63

5 rounds:
Run 1 minute
Squat 1 minute

WOD #64

5 rounds for time:
10 push-ups
10 hollow rocks
Run 200 meters

WOD #65

Bottom to bottom Tabata Squats ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)

WOD #66

4 rounds for time:
20 sit ups with support under the lumbar spine
20 push ups
Run 400m

WOD #67

10 rounds for time:
Sprint 50 meters
10 push ups

WOD #68

4 rounds:
50 air squats
rest for 2 minutes between rounds

WOD #69

3 rounds:
20 tuck jumps
30 second handstands

WOD #70

3 rounds for time:
400m run/sprint
30 air squats

WOD #71

3 rounds for time:
20 jumping jacks
20 burpees
20 air squats

WOD #72

Handstand 5x 30 seconds.
Run: 2x 800 meters for time. Do the
handstands first. Rest and recover and do the runs with a rest in
between that is as long as it took you to run your first 800.

WOD #73

10 rounds: 50 meter sprint

WOD #74

Tabata – 4 minutes at each exercise – 20 seconds on 10 second rest for 8 rounds of:
Tuck jumps
Sit ups

WOD #75

3 rounds for time:
Run 400m
Air squat
30 hand stand
30 seconds

WOD #76

5 rounds for time:
30 second handstand
60 second squat hold ( at the bottom of the squat)

WOD #77

3 rounds for time:
Run 200 meters
50 squats

WOD #78

3 rounds for time:
20 Air squats
20 Burpees
20 Push-Ups

WOD #79

For time:
10-9-8-7-6-5-4-3-2-1
Air squat
Push up

WOD #80

5 rounds for time:
100m dash
10 air squats
Rest 2 minutes between rounds

WOD #81

For time:
1 mile run
20 lunges at every minute

WOD #82

5 rounds:
run 200 meters
20 air squats

WOD #83

20 rounds:
1 burpee
10 air squats

WOD #84

21-15-9
Push ups
Hollow rocks
Jump squats

WOD #85

For time:
50 push ups
50 squats
50 hollow rocks

WOD #86

For time:
10-9-8-7-6-5-4-3-2-1:
push up
jumping squat

WOD #87

5 rounds for time:
30 second handstand
30 air squats

WOD #88

5 rounds for time:
run 800 meters
30 squats
30 push-ups

WOD #89

5 rounds for time:
10 push ups
10 squats
run 200 meters

WOD #90

10 rounds for time:
10 push ups
10 sit ups
10 squats

WOD #91

4 rounds for time:
Run 400 meters
20 burpees

WOD #92

For time:
100 air squats
50 push ups
1 mile run

WOD #93

21-15-9 for time:
Jump squats
Handstand push ups

WOD #94

For time:
100 air squats
1 mile run

WOD #95

5 rounds for time:
20 squats
20 push-ups
20 sit ups

WOD #96

21-15-9 for time:
Sit ups
Push ups
Air squats

WOD #97

10 Minute WOD: Run for 10 minutes stopping to do 20 air squats each minute

WOD #98

4 rounds for time:
20 pull ups
20 push ups




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