ON THE ROAD W.O.D’s
Run 800 meters, 50 air squats – 3 rounds.
10 push-ups, 10 sit ups, 10 squats – 10 rounds.
200 air squats for time.
Run 200m, 10 squats, 10 push ups – 5 rounds.
Sprint 200m and do 25 push ups, 3 rounds.
10 Handstand push ups, 200m run – 3 rounds.
5 push ups, 5 squats, 5 sit ups, 20 rounds.
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
21-15-9 of air squats and push ups for time.
Run 1 mile for time.
10 push ups, 10 air squats, 10 sit ups – 6 rounds
3 vertical jumps, 3 squats, 3 long jumps – 5 rounds.
Handstand hold 30 seconds, 10 squats – 8 rounds.
10 push-ups, 100M dash – 10 rounds
5 x 400M sprints.
10 X 100 m dash.
Run 1 mile, lunging 30 steps every 1 minute.
handstand hold 30 seconds, 20 air squats – 5 rounds.
100 air squats For time.
25 jumping squats- 4x
10 vertical jumps, 10 push ups, 10 sit ups – 4 rounds
10 air squats every 1 minute of a 1 mile run.
100 burpees for time.
10 vertical jumps, run 400 meters, 5 rounds.
Handstand hold 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
Sprint 100 meters, Walk 100 meters, 10 rounds.
100 push ups for time.
10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.
50 sit-ups, 400 meter run/sprint/walk. 3 rounds.
10 walking lunges, 10 push-ups – 10 rounds.
Handstand hold for 30 seconds or 5 handstand push ups, 400 meter run. 4 rounds.
10 burpees, 100meter sprint – 10 rounds for time.
run 400 meters, 50 air squats. 4 rounds.
handstand hold 30 seconds, squat hold 30 seconds. 10 rounds.
Ten vertical jumps (jump as high as you can, land and do it again), 10 push-ups – 5 rounds
10 push-ups, 10 squats, 10 rounds.
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
Run 1 mile with 100 air squats at midpoint, for time.
7 squats, 7 burpees, seven rounds for time.
Burpee to the push up position, do 10 push ups, burpee out – 5 rounds.
Run 1 mile, 50 squats-for time.
5 squats, 5 push-ups, 5 sit ups, 20 rounds.
Handstand practice, 25 tries at free handstands, then a 1 mile run
50 air squats x 5. Rest equal amounts as it took to do each 50.
Run 1 mile and do 10 push-ups every 1 minute.
sprint 100m, 30 squats – 8 rounds.
30 push ups, 30 second handstand or Plank – 3 rounds.
10 sit ups and 10 burpees – 10 rounds for time.
250 jumping jacks for time.
100 jumping jacks, 75 air squats, 50 push ups, 25 burpees For time.
Run 1 minute, squat 1 minute 5 rounds.
10 push-ups, 10 hollow rocks, run 200 meters – 5 rounds.
20 sit ups, 20 push ups, run 400m – 4 rounds.
sprint 50 meters, 10 push ups. 10 rounds.
50 air squats, 4 rounds. rest for 2 minutes between rounds.
3 x 20 tuck jumps. 3x 30 second handstands.
400m run/sprint, 30 air squats – 3 rounds for time.
20 jumping jacks, 20 burpees, 20 air squats – 3 rounds
Run 100 meters, 20 air squats – 10 rounds.
100 air squats, 3 min. rest, 100 air squats.
50 meter sprints 10 times
Tabata 20 seconds on 10 second rest 8 rounds of tuck jumps and sit ups
run 400m, 30 air squats, 30 sec. hand stand hold – 3 rounds for time
30 second handstand, 60 second squat hold - 5 rounds
run 200 meters, 50 squats, 3 rounds
20 Air squats, 20 Burpees, 20 Push-Ups – 3 rounds for time.
This is awesome!!
Love it. Actually traveling to California on business next week, so this will come in quite handy.
AWESOME!!! Thank you very much this is nice for random times I cant make it due to Navy stuff!
This is great! Thank you Sparta!
Great stuff. Thanks for always thinking about us
I love these…..I got tied up on a conference call today and I am glad I have one of these to choose from.
AND I PICK: Run 800 meters, 50 air squats – 4 rounds…..Thanks for this!
Finished about an hr ago….my time was 25.56. Thanks so much for having these options
This has definitely come in handy on each trip to NYC … I’m headed out the Central Park to do one now(this day after Irene, it’s GORGEOUS out!)!