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Holiday WOD’s

Here is a selection of WODS you can do anywhere while on holidays. We’ve programmed some of these to the Daily WOD section while we are away or running a reduced schedule. Follow the web site or chose a selection from here, or both. We’re back in full swing on Monday 11th January.   Holiday […]

Here is a selection of WODS you can do anywhere while on holidays. We’ve programmed some of these to the Daily WOD section while we are away or running a reduced schedule.
Follow the web site or chose a selection from here, or both.

We’re back in full swing on Monday 11th January.

 

Holiday WOD’s

 

3 Rounds

  • Run 800 metres, 50 air squats

 

10 Rounds

  • 10 push-ups 10 sit ups 10 squats

 

200 air squats for time.


5 Rounds

  • Run 200m 10 squats 10 push ups

3 Rounds

  • Sprint 200m and do 25 push ups

 

3 Rounds

  • 10 Handstand push ups and a 200m run 3 rounds.

 

Tabata squats and tabata pushups.

20 Rounds

  • 5 push ups 5 squats 5 sit ups

 

Walk 100 metres on your hands, even if it is 2 meters at a time.

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

  • sit-ups
  • 100 metre sprint between each set.

 

Invisible Fran21-15-9

  • Air squats
  • Push ups

Spend a total of 5 minutes in a handstand

Run 1600 metres for time.

6 Rounds

  • 10 Push ups
  • 10 Air squats
  • 10 Sit ups

 

 

1 – 10 – 1 Breaths & Squats

  • Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.

5 Rounds

  • 3 vertical jumps 3 squats 3 long jumps

8 Rounds

  • Handstand 30 seconds
  • 10 Squats

 

10Rounds

  • 10 push-ups
  • Sprint 100m

 

Tabata squats.

Sprint Sets (Walk back to start, no more than sprint time. Rest between sets)

 

  • 5x 400M sprints.

 

  • 10 X 100 Sprints

 

  • 20 x 40m Sprints

 

Run 1600 metres, lunging 30 steps every 1 minute.

5 Rounds

  • Handstand 30 seconds
  • 20 Squats

100 air squats. For time.

4 sets of 25 jumping squats

4 Rounds

  • 10 Vertical jumps
  • 10 Push ups
  • 10 Sit ups

Run 1500m, do 10 air squats every 1 minute of your run.

100 burpies for time.

Run 1600 metres for time.

10 Rounds

  • 10 push-ups
  • 10 squats
  • 10 sit ups

 

 

5 Rounds

  • 10 vertical jumps
  • Run 400 meters

 

Spend a total of 3 minutes in a handstand.

100 air squats for time.

5 Rounds

  • Handstand 1 minute
  • Hold bottom of the squat for 1 minute

 

10 Rounds

  • Sprint 100 meters
  • Walk 100 meters

 

100 push ups for time.

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

  • Burpies
  • Sit ups.

 

3 Rounds

  • 50 sit-ups
  • Run 400m

 

10 Rounds

  • 10 walking lunges
  • 10 push-ups

 

Tabata Squats.

50 split jumps for time.

4 Rounds

  • Handstand for 30 seconds or 5 handstand push ups
  • Run 400m

 

10 Rounds

  • 10 Burpies
  • 100 metre sprint

 

10 Rounds

  • L Sit off the floor for 10 seconds…if you can?t do it sit with your legs straight
    out and try to lift your heels of the ground for 10 seconds instead!!!

 

7 Rounds

  • Run 400 metres
  • 50 Squats

 

5 Rounds

  • 10 Vertical jumps (jump as high as you can, land and do it again)
  • 10 push-ups

10 Rounds

  • 10 push-ups
  • 10 squats

 

Run 1600 metres with 100 air squats at midpoint, for time.

7 Rounds

  • 7 Squats
  • 7 Burpies

5 Rounds

  • Burpee to the push up position, do 10 push ups, Burpie out

100 Burpies for time.

20 Rounds

  • 5 Squats
  • 5 Push-ups
  • 5 Sit ups

50 air squats x 5. Rest equal amounts as it took to do each 50.

8 Rounds

  • Sprint 100m
  • 30 Squats

10 Rounds

  • 10 Sit ups
  • 10 Burpies

10 Rounds

  • Handstand hold 30 seconds,
  • Squat hold 30 seconds

250 Jumping jacks…for time.

For time

  • 100 Jumping jacks
  • 75 Squats
  • 50 Push ups
  • 25 Burpies

Tabata Push-ups.

5 Rounds

  • Run 1 minute
  • Squat 1 minute

 

3 Rounds

  • 10 Squats
  • 10 Push ups
  • 10 Sit up

10 Rounds

  • Sprint 50 metres
  • 10 Push ups

 

4 Rounds

  • 50 air squats
  • Rest for 2 minutes between rounds.

 

3 Rounds

  • 20 Tuck jumps
  • 30 second handstand hold.

3 Rounds

  • 400m run
  • 30 Squats

 

3 Rounds

  • 20 Jumping jacks
  • 20 Burpies
  • 20 Squats

10 Rounds

  • Sprint 100 meters
  • 20 Squats

100 Squats 3 min. rest, 100 Squats.
4 Rounds – each round consists of 5 sets of:

  • Run with high knees for 15 seconds
  • Drop into a pushup
  • Get back up and run with high knees again for 15 seconds
  • Rest between rounds

10 x 50 metre sprint.

Max push ups

  • Tight body chest to the floor…full extension!
    After that do 100 Squats for time.

50 Burpees

3 Rounds

  • Run 200 meters
  • 50 Squats

3 Rounds

  • 20 Squats
  • 20 Burpees
  • 20 Push-Ups

 

Pause Push Ups and Squats

  • 3 x 10 Push ups
  • Pause for a 3 count 1cm from floor
  • 3 x 10 Squats
  • Pause at bottom below parallel for a 5 count
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