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12 Travel WODs to Keep You Fit on the Go

Posted by Vanessa Guerrero on

Whether you are traveling the world, on a business trip or just taking a weekend to get away, finding time to get to a gym can be rather difficult. One of the greatest aspects of CrossFit is that there are plenty of workouts that can be done anywhere, anytime. Here are some quick, challenging movements that are great additions to any traveling WOD.

The Movements

Burpees

Several different benefits for this movement were stated in the last article! This is a full body workout that gets your heart rate up, who wouldn’t love burpees? Incorporating them into your travel WODs will definitely keep you in shape when you are on the road.

Squats

Air squats, jump squats, you name it! Enough of these are sure to get your legs sore. Squats are a great movement that work several different muscles including quads, glutes and hamstrings. They are also a great movement when conditioning for Olympic lifts.

Handstand Push-Ups

Got a wall? If you are not yet able to do free hand stand push ups, find a wall and still get a great workout. Whether you are doing strict or kipping handstand push-ups, this is a great shoulder workout that will be sure to make your deltoids and triceps feel the burn.

Push-Ups

Who said travel WODs were complicated? Implementing traditional movements in your workout is the best way to keep them simple and efficient. The good old push-up will workout several muscles including pectorals, deltoids and triceps.

Lunges

Another traditional movement that will always give your legs a challenge. Doing lunges will help you target your quads, hamstrings and glutes. Throwing in variations such as jumping or step up lunges will definitely add difficulty to your travel WOD.

Double-Unders

A jump rope is a simple and light-weight piece of equipment that you can take almost anywhere. This full body movement really challenges the balance and agility of your entire body, all while giving you a great cardio workout!

Sit-Ups

A strong core is crucial in any workout. It is beneficial to target your abs on a daily basis in order to see improvement in other movements. The greatest thing about ab workouts are the endless amount variations available!

Running

A parking lot, beach or hiking trail will do! Running is one of the greatest outdoor workouts there is. Whether you are striving for 1 mile or 20, it a great mental and physical challenge that keeps your blood pumping.

These are few of the many great travel movements that can be added to your travel WOD. Here are a few workouts to get you started off on the right foot! Compliments of TheTravelingWOD.com and CrossFit Journal

The WODs

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

 

4 Rounds For Time:

10 Handstand Push-Ups

200m Run

 

3 Rounds For Time:

Run 800m

50 Air Squats

 

10 Rounds For Time:

10 Push Ups

10 Sit ups

10 Air Squats

 

3 Rounds For Time:

50 Double-Unders

75 Air Squats

 

50-40-30-20-10

Lunges

Push-Ups

Sit-Ups

Double Unders (or singles)

90 seconds rest between rounds

 

21-15-9

Burpees

Jump Lunges

 

3 Rounds for Time:

20 Air Squats

20 Burpees

20 Push Ups

 

Tabata (8 rounds of 20 sec. on, 10 sec. off)

Squats

Push Ups

Sit Ups

Burpees

 

100 Burpees for Time

 

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

Burpees

Sit Ups

 

20 Rounds For Time:

5 Push Ups

5 Air Squats

5 Sit Ups

 

Image courtesy of: https://www.flickr.com/photos/livingfitnessuk/

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