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WOD On The Go

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We know there are times you simply cannot get in the gym! That is when it pays to be both motivated and creative. We have included a list of body weight movements that you can do anywhere! They will work in a hotel gym. They will work in a park. They will work on the sidewalk.

Not sure what some movement is? Google is your friend! Know you can’t run any longer but still want to complete a WOD? Consider walking FAST up a hill instead of doing sprints. Can’t do push ups because your shoulder or neck are bothering you? Do a plank hold and supermans instead.

Try these on for size. Your body and your mind will thank you for getting moving.

For time : 10-9-8-7-6-5-4-3-2-1 sets of sit-ups 100 meter sprint

For time : “Invisible Fran” – 21-15-9 of: Air squats Push ups

6 rounds for time : 10 push ups 10 air squats 10 sit ups

5 rounds for time : 3 vertical jumps 3 squats 3 long jumps

8 rounds for time : Handstand 30 seconds 10 squats

10 rounds for time : 10 push-ups 100M dash

5 rounds, each for time : 400M sprints

10 rounds, each for time : 100 m dash

For time : Run 1 mile, lunging 30 steps every 1 minute