To make your lives easier, we have compiled a list of 20 travel WODs, most without any equipment requirement, that you can do anywhere, anytime, and that don’t require such a large time commitment! So, don’t worry about not making it into the gym, just find some empty space in your house and get sweaty! Feel free to modify any of these workouts to fit your needs (e.g. add odd objects or weights if you have access to some!).
Enjoy!
20 rounds:
5 Push-ups
5 Sit-ups
5 Air squats
WOD 2
21-15-9
HSPU*
Walking lunge (each leg)**
*Can sub with hand-release push-ups
**Get creative and add weight in the front rack position or overhead (Sid, you can use your bag of rice!)
WOD 3
21-15-9
Chair Dips
Sit-ups
Push-ups
WOD 4
10 rounds
10-15 seconds L-sit hold off the ground*
*elevate your hands on two even surfaces if you can – keep your toes pointed!
Rest as needed between rounds
WOD 5
10 rounds of 30s ON
Plank
Squat hold
Hollow Body
Arch Hold
*The transition between movements will act as your rest
WOD 6
For time:
100 Jumping Jacks
75 Air squats
50 Push-ups
25 Burpees
WOD 7
Find a max set up push ups (resting on the ground does not count), then immediately after do 100 air squats for time
WOD 8
TABATA (20s on, 10s off)
Squats
Pushups
Sit ups
*complete 8 rounds of squats, then 8 of pushups then 8 of situps (each 4 minutes)
WOD 9
4 rounds:
20 Pistols (10/leg)
20 Push-ups
20 Sit-ups
20 Burpees
WOD 10
5 rounds:
10 V-ups
20 Mountain Climbers
30s Plank hold
10 Hollow rocks
10 Sit-ups
WOD11
EMOM
Jumping Squats (or lunges)*
*Increase by 1 rep each minute & see how far you can get! Your score is the last minute you were able to complete all the reps (e.g. 0:00 – 1 rep, 1:00 – 2 reps, 2:00 – 3 reps etc…)
WOD12
AMRAP15
5 Strict HSPU (against a wall or with feel on a table or couch)
10 Pistols (sub super(wo)man squats)
15 Sit-ups
20 Burpees
WOD13
Take a deck of cards & shuffle. Face cards are 10. Aces are 11. Numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle through the whole deck.
Hearts: Burpees
Diamonds: Mountain Climbers
Spades: Flutter Kicks (4 count as 1 rep)
Clubs: Push-ups
Jokers: 30s Squat Hold
If you have dumbbells:
WOD 14
5 rounds:
10 DB Snatches LEFT arm
10 LEFT arm only overhead lunges
10 DB Snatches RIGHT arm
10 RIGHT arm only overhead lunges
WOD 15
50 (wo)man makers for time
WOD 16
10-9-8-7-6-5-4-3-2-1
DB Thrusters
Burpees
*In between each round: 30s hollow body hold
WOD 17
21-15-9
DB Hang Squat Cleans
Strict HSPU (against a wall, or with feet on a table or couch etc.)
If you have a skipping rope:
WOD18
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
*3:1 ratio for single unders
WOD19
For time:
100 DU/200 SU
50 Push-ups
100 DU/200 SU
50 Air Squats
100 DU/200 SU
50 Burpees
WOD20
150 Burpees for time*
*Every minute, starting at 0:00, complete 15 DU/30 SU (you can scale this so that the number of DU you choose to do takes about 10-15s)
We would love to hear how the workouts went! If you try any of them, post about it, tag @crossfit6s and hashtag: #6STRAVELWODS #6XMAS #6SONTHEGO
Happy travelWOD-ing!
