Todo ‘CrossFiteiro’ já passou pela ansiedade do estou-viajando-e-não-posso-treinar. Eu mesmo já treinei durante minhas férias, seja visitando boxes pelo mundo ou fazendo uns pull ups com double unders no calçadão da praia enquanto todo mundo achava que eu era louco (o que não deixava de ser meia-verdade).

Durante o período de férias (ou feriado) sempre temos a impressão que os últimos meses ‘foram por água abaixo’ e que agora é ‘correr atrás do prejuízo’. Apesar de isso não ser completamente verdade, nós ficamos com essa sensação e isso faz com que tentemos treinar durante nossas viagens.

Pensando nisso, resolvemos colocar aqui alguns WODs que podem ser feitos com pouco ou nenhum equipamento especial. Nós chamamos de Travel WODs (WODs de viagem), mas também podem ser feitos em qualquer ocasião em que ir para o box é inviável (feriado, domingo, tempo, etc)

Quando vocês fizerem, postem nos comentários o WOD que vocês fizeram e o resultado, aí fica o desafio para o próximo. Só não vale roubar no resultado! rsrs

TRAVEL WODS:

For time:

50 Burpees
100 Air Squats
50 Burpees

*****

10 Rounds for Time:

10 Situps
10 Burpees

*****

“Super Legs”

3-5 Rounds, as fast as possible:
20 Air Squats
20 Alternating Lunges (20 total reps)
20 Alternating Split Squat Jumps (20 total reps) (Jumping lunges)*
10 Squat Jumps (Jump Squats)
*Be careful with these –watch your form and knees…you don’t have to touch your knee to the ground

*****

“Long Cycle Burpee Madness”

50 rounds of:
1 squat
1 pushup
1 situp
1 superman
1 tuck jump

*****

3 Rounds:

Run ½ Mile
50 Air Squats

*****

Run for 10 minutes

stop EMOM to do 20 air squats

*****

10-9-8-7-6-5-4-3-2-1

Burpees
Situps x2

*****

Time To Get Chipper

50 air squats
10 burpees
40 sit-ups
10 burpees
30 walking lunges
10 burpees
20 pushups
10 burpees
10 pullups
10 burpees
20 pushups
10 burpees
30 walking lunges
10 burpees
40 sit-ups
10 burpees
50 air squats

*****

6 Rounds for time

15 reverse lunges
15 hollow rocks
15 push ups

*****

15 Minute EMOM (every minute on the minute)

3 pushups + 3 burpees

*****

5 Rounds for time

Max pushups
Max air squats
10 burpees
Rest 60 seconds

*****

5 Rounds For Time

10 pushups
15 situps
20 air squats

*****

10 Rounds For Time

50 jumping jacks
5 burpees

*****

10 Minute AMRAP

10 mountain climbers
10 push ups
10 hollow rocks
10 sit-ups

*****

10 Min AMRAP

15 lunges
10 pushups
15 lunges
20 situpS

*****

For as long as possible

From 0:00 – 3:00
2 rounds of:
10 pushups
10 jumping squats

From 3:00 – 6:00
2 rounds of:
12 pushups
12 jumping squats

From 6:00 – 9:00
2 rounds of:
14 pushups
14 jumping squats

Etc. continue following the same pattern

*****

4 Minute AMRAP

25 jumping jacks
3 burpees
NO REST
4 Minute AMRAP
10 situps
5 pushups

*****

2 Minutes of burpees

2 minute rest
Sit-up TABATA (8 rounds- 20 seconds of work/ 10 seconds of rest)
2 minute rest
2 minutes jumping jacks

*****

5 Minute AMRAP

15 mountain climbers
5 pushups
Then
2 Minute AMARAP burpees

*****

5 Rounds

5 pushups
30 second plank
5 pushups
30 second plank
1 minute rest
(on elbows- scale to hands if needed)

*****

15 Second plank

15 second rest
30 second plank
30 second rest
45 second plank
45 second rest
1 minute plank
1 minute rest
Max effort plank
1 minute rest
Max effort plank
(midline stability- flat as a board)

*****

Angie

For time
100 Pull-ups
(100 Double unders or 300 singles or 100 jump tucks)
100 Push-ups
100 Sit-ups
100 Squats

*****

Barbara

5 Rds, rest three minutes between rounds
20 Pull-ups
(sub with 20 Double Unders or 20 jump tucks)
30 Push-ups
40 Sit-ups
50 Squats
Post total time including rest periods.

*****

Cindy

20 minutes AMRAP
5 Pull-ups
(sub with 5 Double Unders or 5 jump tucks)
10 Push-ups
15 Squats
Count rounds

*****

Mary

20 minutes AMRAP
5 Hand Stand Push-ups
10 One-legged squats
15 Pull-ups
(sub with 15 Double Unders or 15 jump tucks)
Count rounds

*****

Annie

For time
50 – 40 – 30 – 20 – 10
Double Unders
(triple the singles or tuck jumps)
Sit-ups

*****

Nicole

AMRAP 20 minutes
Run 400 meters
Max reps pull-ups
(sub with max push-ups)
Count number of reps completed

*****

Michael

Three rounds
Run 800 meters
50 Supermans
50 Sit-ups
Post time

*****

Vaca

5 rounds
Max Push-ups
Max Squats
10 Burpees
Rest 60 seconds between rounds