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Traveling WODs

DC

Stampede CrossFit wants to make sure you continue training when you can’t make it to the Box.  Below are a few workouts you can complete at home, on vacation, or during business trips.  These workouts require a minimal amount of equipment and can be preformed in small spaces (hotel room, living room) or outdoors.

EMOM

Every 1 minute on the minute for 15 minutes

4 pull ups, 8 pushups, 16 squats.  Do this every min.

 

Tabatas

20 sec. work then 10 sec. rest

4 min tabata squats (20 squat then 10 sec rest, repeat for 4min)

4 min tabatapushups

4 min tabatasitups

4 min tabata burpees

 

60’s 

0 squate then 10 situps

10 squats then 20 situps

20 squats then 30 situps

30 squats then 40 situps

40 squats then 50 situps

50 squats then 60 situps

60 squats then 0 situps

12 burpees then 60 squats

12 burpees then 50 squats

12 burpees then 40 squats

12 burpees then 30 squats

12 burpees then 20 squats

12 burpees then 10 squats

12 burpees then 0 squat

 

Marriott

1 squat then 1 squat thrust with 2 pushups

3 squats then 1 squat thrust with 4 pushups

5 squats then 1 squat thrust with 6 pushups

7 squats then 1 squat thrust with 8 pushups

…….

13 squats then 1 squat thrust with 14 pushups

15 squats then 1 squat thrust with 16 pushups

17 squats then 1 squat thrust with 18 pushups

19 squats then 1 squat thrust with 20 pushups

 

Black Jack 

20 pushups then 1 squat

19 pushups then 2 squats

18 pushups then 3 squats

17 pushups then 4 squats

16 pushups then 5 squats

……

4 pushups then 17 squats

3 pushups then 18 squats

2 pushups then 19 squats

1 pushup then 20 squats

 

 

PT for Convicts

Note: 15 sec. sprint follows each set of squat thrusts or 8 count pushups.  An 8 count pushups is a squat thrust with 2 pushups.

10 squat thrusts then 15 sec. jump rope sprint

12 squat thrusts then 15 sec. jump rope sprint

14 squat thrusts then 15 sec. jump rope sprint

16 squat thrusts then 15 sec. jump rope sprint

18 squat thrusts then 15 sec. jump rope sprint

20 squat thrusts then 15 sec. jump rope sprint

Then…

20 8 count pushups then 15 sec. jump rope sprint

18 8 count pushups then 15 sec. jump rope sprint

16 8 count pushups then 15 sec. jump rope sprint

14 8 count pushups then 15 sec. jump rope sprint

12 8 count pushups then 15 sec. jump rope sprint

10 8 count pushups then 15 sec. jump rope sprint

 

Stampede Cardio

30 sec. burpees then 30sec. jump rope – 5 sets

1 min. rest

30 sec. burpees then 30 sec jump rope – 5 sets

1 min. rest

30 sec. burpees then 20 sec jump rope – 5 sets