Travel WOD
By GLHF
01/
EMOM 20’ :
- Odd : 14 Air-Squats
- Even : 7 Push-Ups
02/
AMRAP 10’ :
- 10 Dips
- 10 Air-Squats
- 10 Push-Ups
03/
FOR TIME : 8 Rounds :
- 30" HS hold
- 15 Air-Squats
04/
AMRAP 20' :
- 20 Lunges
- 20 Squat Jumps
- 40 Plank Shoulder Taps
05/
FOR TIME :
1,6 Km Run
Then 10 Rounds :
- 10 Push-Ups
- 15 Air-Squats
1,6 Km Run
06/
FOR TIME : 5 Rounds :
- 20 Handstand Push-Ups / Pike Push-Ups
- 30 Air-Squats
07/
FOR TIME : 5 Rounds :
- 25 Jumping Jacks
- 25 Burpees
08/
FOR TIME : 3 rounds :
- 400 m Run
- 40 Squats
- 30 Sit-Ups
- 20 Push-Ups
- 10 Handstand Push-Ups/pullups
09/
AMRAP 20' :
- 5 HSPU
- 10 Pistols (alternating)
- 15 Push-Ups
10/
FOR TIME :
20, 18, 16, 14, 12, 10, 8, 6, 4, 2:
- Sit-Ups
100 m sprint between each set
11/
AMRAP 9' :
- 15 Sit-Ups
- 10 Squats
- 5 Burpees
12/
FOR TIME :
1, 2, 3, 4, 5, 6, 7, 8, 9, 10:
- Burpees
10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
- HSPU/ Pike Push-Ups
13/
TABATA x3 :
- Alternated Lunges
- Sit-Ups
- Push-Ups
14/
FOR TIME :
- 200 Air-Squats
Each Minute X Burpees. Start at 1 Burpee and increase by 1 Burpee every Minute
15/
FOR TIME : 5 Rounds :
- 15 Push-Ups
- 30 Seconds Plank
- 15 Push-Ups
- 30 Seconds plank
1 minute rest
16/
FOR TIME : 3 Rounds :
- 30 Push-Ups
- 40 Sit-Ups
- 50 Squats
17/
AMRAP 30' :
- 400 m Run
- 10 Sit-ups
- 10 Burpees
18/
AMRAP 20' :
- Run 400 m
- Max Reps Push-Ups
19/
FOR TIME : 10 Rounds :
- 10 Squats
- 10 Sit-Ups
- 10 Push-Ups
20/
TABATA :
- Tabata Wall Walks
Rest 1 minute
- Tabata Squat
Rest 1 minute
- Tabata Pull-up
Rest 1 minute
- Tabata Push-up
Rest 1 minute
- Tabata Sit-up
21/
FOR TIME : 4Rounds :
- 1:00 Max Shuttle Runs
- 1:00 Max Squats
- 1:00 Burpees
- 1:00 Rest
22/
FOR TIME :
21 – 15 – 9
- Burpees
- Squats
15 – 12 – 9
- Burpees
- Push-Ups
12 – 9 – 6
- Burpees
- Lunges
23/
EMOM 12' : alternating :
- Min 1: 7-9 Burpees
- Min 2: 20 Sit-Ups
- Min 3: 50 Double Unders
24/
FOR TIME :
Accumulate 5' L-Sit, Each Breack 400 m Run
25/
EMOM 24' : alternating:
- Min 1: Run for distance
- Min 2 : Squats
- Min 3 : Double-Unders
- Min 4 : Rest
26/
EMOM 25' : alternating:
- Min 1: Side Planck Left
- Min 2 : Hollow
- Min 3 : Side Planck Right
- Min 4 : Arch
- Min 5 : 30" HS Hold