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Travel WODs

100 No Equipment Necessary Workouts

  1. 100 Push-ups 100 Sit-ups 100 Squats

    1 Round for Time

  2. 30 Push-ups 40 Sit-ups 50 Squats

    3-5 Rounds for Time

  3. 5 Push-ups 10 Sit-ups 15 Squats

    Max Rounds in 20 minutes

  4. Walking Lunges Push-ups

    50-40-30-20-10 Rep Rounds for Time

  5. Run 400 meters
    (or any sprint distance –

    1:30-2:30 min long) 50 Squats
    25 Push-ups
    3 Rounds for Time

6. Run 1000 meters (about 3-5 minutes)

100 Squats
50 Push-ups
1 Round for Time

7. Squats for time (pick a number

between 100-500) 1 Round for Time

8. Burpees Push-ups

Sit-ups 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

9. Run 400 meters (1:30-2:30 mins)

30 Squats
5 Rounds for Time

10. Burpees (50-150 – pick a number and go for it!)

1 Round for Time

  1. Run 800 meters (Run about 5 mins)

    50 Squats
    50 Sit-ups
    3 Rounds for Time

  2. Run 1 mile 100 Push-ups

    200 Squats
    Run 1 mile
    1 Round for Time

  3. 21 Push-ups 42 Squats

    15 Push-ups 30 Squats
    9 Push-ups 18 Squats

    1 Round for Time

  4. Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting! 1 Round for Time
  5. Run 400 meters 50 Squats

    Run 400 meters 50 Push-ups Run 400 meters 50 Sit-ups

    Run 400 meters 1 Round for Time

16. 50 Walking Lunges (each leg)

800 meter run
50 Walking Lunges

17. 10 Shuttle run (aka Suicide’s)

20-50 meters 10 Burpees
5 Rounds

18. How many rounds in 20 minutes of

10 Push-Ups
10 Box Jumps
10 Lunges (each leg)

19. Sprint 100 meters Rest 1 minute

Repeat 10 times

20. 60 Push-ups Run 400 meters

40 Push-ups Run 800
20 Push-ups Run 1 mile

  1. “Susan”–5roundsfortime:Run200m,then10squats,10pushups
  2. Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups,

    10 sit-ups

  3. 10Roundsfortime:10burpees,100msprint
  4. 10handstandjackknifetoverticaljump,10handstandjackknifetotuck jump, 10 handstand jackknife to straddle jump.
  5. 3Roundsfortime:10Handstandpushups,200mrun
  6. 6Roundsfortime:10pushups,10airsquatsand10situps
  7. 10roundsfortime:10push-ups,10squats,10situps
  8. 10roundsfortime:10push-ups,100mdash
  9. 5roundsfortime:10push-ups,10hollowrocks,run200meters
  10. 10rounds:10push-ups,10squats
  11. 10roundsfortime:10push-ups,10situps,then10squats
  12. 10roundsfortime:10situps,10burpees
  13. 4Roundsfortime:10verticaljumps,10pushups,10situps
  14. 5Roundsfortime:10verticaljumps,run400meters
  15. 10roundsfortime:10walkinglunges,10push-ups
  16. 10setsof100mdash(restislengthoftimeittookyoutocompletethe last 100 m sprint)
  17. 100airsquats,rest3minutes,100airsquats,rest3minutes, 100 air squats
  18. Fortimecomplete100airsquats
  19. Fortimecomplete100burpees
  20. Fortime:100jumpingjacks,75airsquats,50pushups,25burpies
  21. Fortime:100pushups
  1. 10to1ladder:BurpeesandSitups
  2. 10to1ladder:sit-ups/pushupsanda100metersprintbetweeneachset.
  3. 10setsof:30secondhandstandholdfollowedbyholdingfor30seconds at bottom of squat
  4. 10x50metersprint(restis2minutesbetweensprints)
  5. 3Roundsfortime:20jumpingjacks,20burpies,20airsquats
  6. 4Roundsfortime:20abmatsit-ups,20push-ups,400meterrun
  7. Fortimecomplete200airsquats
  8. Fortimecomplete250jumpingjacks
  9. 3Roundsfortime:Run1/2mile,then50airsquats
  10. 5Rounds:3verticaljumps,3squats,3longjumps(restasneeded)
  11. 3Rounds:30pushups,30secondhandstand
  12. 5Rounds:30secondhandstandagainstawall,followedbya30second static hold at the bottom of the squat
  13. 5 rounds: 30 second handstand, 60 second squat hold ( at the bottom of the squat)
  14. 3roundsfortime:400mrun/sprintfollowedby30airsquats
  15. 4setsx25jumpingsquats
  16. 20rounds:5pushups,5squats,5situps
  17. 5Rounds:200mdash(restisthelengthoftimeittookyoutocomplete the previous 200m dash)
  18. 50airsquatsx5.Restequalamountsasittooktodoeach50.
  19. 50airsquats,4rounds.restfor2minutesbetweenrounds.
  20. 5x400Msprints(restisthesametimeittookyoutocompletethe last 400m sprint)
  1. 7roundsfortime:7squats,7burpies
  2. airsquatx10pushupx10situpx103roundsfortime
  3. Airsquatsx20,Burpiesx20,Push-Upsx20–3rounds…fortime
  4. Burpeetothepushupposition,do10pushups,burpeeout.5rounds.
  5. Handstand1minute,holdbottomofthesquatfor1minute,5rounds.
  6. Handstand30secondsand10squats,8rounds.
  7. handstand30secondsand20airsquats,5rounds.
  8. handstand30seconds,tosquathold30seconds.10rounds.
  9. Handstand5x30seconds.Run:2x800metersfortime.Dothehand- stands 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.
  10. handstandhold,30seconds,squathold30seconds…10rounds.
  11. Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
  12. Handstands,30secondhold,30secondstaticsquat,30secondrest, 8 rounds.
  13. Ifyoucannotdo“man’sstyle”doyourpushupsfromtheknees. After that do 100 air squats for time.
  14. InvisibleFran…21-15-9ofairsquatsandpushupsfortime.
  15. Run1mileanddo10push-upsevery1minute.
  16. Run1milefortime.
  17. Run 1 mile with 100 air squats at midpoint, for time.
  18. Run1mile,lunging30stepsevery1minute.
  19. Run1mile,plus50squats-fortime.
  20. Run1mile,stoppingeveryminutetodo20airsquats.
  21. Run1minute,squat1minute5rounds.
  1. run200meters,50squats,3rounds
  2. run400meters,50airsquats.4rounds.
  3. run400mairsquat30handstand30seconds3roundsfortime
  4. Runwithhighkneesfor15secondsanddropintoapushup,getback up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
  5. spendatotalof3minutesinahandstand.
  6. Spendatotalof5minutesinahandstand,orheadstand.Ifyouare

    using the headstand do not stay over a minute at a time.

  7. Sprint100meters,Walk100meters,10rounds.
  8. sprint100m30squats…8rounds.
  9. Sprint200manddo25pushups,3rounds.
  10. sprint50meters,10pushups.10rounds.
  11. TabataSquats:20secondson10secondsrest,8rounds.Count your lowest score.
  12. TabataPush-ups.
  13. Tabatasquatsandtabatapushups.
  14. Tenverticaljumps(jumpashighasyoucan,landanddoitagain), 10 push-ups 5 rounds.
  15. Test yourself on a max set of push ups…tight body chest to the floor… full extension!
  16. Walk 100 meters on your hands, even if it is 2 meters at a time.
  17. 10Roundsfortime:Run100meters,then20airsquats
  18. 4 Rounds: Hold a handstand for 30 seconds or do 5 handstand push ups, then run 400 meters

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