Basic Workouts – No equipment necessary.

Road workouts are a great way to stay in shape while away from the gym. The only requirement is proper workout attire and an occasional jump rope.


WOD Style

  1. 100 Push-ups
    100 Sit-ups
    100 Squats
    1 Round for Time
  2. 30 Push-ups
    40 Sit-ups
    50 Squats
    3-5 Rounds for Time
  3. 5 Pushups
    10 Situps
    15 Squats
    Max Rounds in 20 minutes
  4. Lunges (each leg)
    Handstand Push-ups
    21-15-9 Rep Rounds for Time
  5. Run 400 meters (or any sprint distance – 1:30-2:30 min long)
    50 squats
    25 pushups
    3 Rounds for Time
  6. Run 1000 meters (about 3-5 minutes)
    100 squats
    50 Pushups
    1 Round for Time
  7. Squats for time (pick a number between 100-500)
    1 Round for Time
  8. Burpees
    Pushups
    Situps
    10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
  9. 5 Handstand push-ups
    10 Pistols
    Max Rounds in 20 minutes
  10. Run 400 meters (1:30-2:30 mins)
    30 Squats
    5 Rounds for Time
  11. Double-Unders (jump rope)
    Sit-ups
    50-40-30-20-10 Rep Rounds for Time
  12. Single unders
    Pushups
    50-40-30-20-10 Rep Rounds for Time
  13. Burpees (50-150 – pick a number and go for it!)
    1 Round for Time
  14. Run 800 meters (Run about 5 mins)
    50 Squats
    50 Sit-ups
    3 Rounds for Time
  15. Run 1 mile
    100 Push-ups
    200 Squats
    Run 1 mile
    1 Round for Time
  16. Handstand Push-ups
    Chair Dips
    Push-Ups
    21-15-9 Rep Rounds for Time
  17. 21 Pushups
    42 Squats
    15 Pushups
    30 Squats
    9 Pushups
    18 Squats
    1 Round for Time
  18. Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!
    1 Round for Time
  19. 10 Turkish Get-ups (1 or 3 gallon jug of water)
    20 Double-Unders
    30 Walking Lunges
    40 Push-ups
    30 Squats
    20 Leg lifts
    10 Box Burpees
    2 Rounds for Time
  20. Run 400 meters
    50 Squats
    Run 400 meters
    50 Push-ups
    Run 400 meters
    50 Sit-ups
    Run 400 meters
    1 Round for Time
  21. 80-60-40-20
    Air Squats
    40-30-20-10
    Situps
    20-15-10-5
    HSPU
  22. 50 Walking Lunges (each leg)
    800 M run
    50 Walking Lunges
  23. 10 Shuffle run (aka Suicide’s) – 20-50 meters
    10 Burpees
    5 Rounds
  24. 50-35-15
    Leg lifts
    Pushups
    Situps
  25. 30 HSPU
    40 Jump squats
    50 Situps
    60 Squats
    70 Double unders
  26. How many rounds in 20 minutes of
    10 Bench dips
    10 Box jumps
    10 Lunges (each leg)
  27. 12 Rounds for time
    10 Burpees
    10 Leg lifts
  28. Sprint 100 meters
    Rest 1 minute
    Repeat 10 times
  29. 60 Pushups/30 HSPU
    Run 400 m
    40 Pushups/20 HSPU
    Run 800 m
    20 Pushups/10 HSPU
    Run 1 mile
  30. 100 Single unders
    50 Squats
    5 rounds for time

Varied Exercises

  1. Run 1 mile for time.
  2. 10 push-ups, 10 squats, 10 rounds.
  3. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
  4. Handstand to Jack-Knife to vertical jump. 30 Reps.
  5. Run 1 mile with 100 air squats at midpoint, for time.
  6. 7 squats, 7 burpies, seven rounds, for time.
  7. 10x 30 second handstand to 30 second bottom of the squat hold.
  8. Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
  9. Run 1 mile, plus 50 squats-for time.
  10. 100 burpies for time.
  11. 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
  12. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
  13. 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
  14. Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
  15. Handstand 10 seconds jack-knife to vertical jump. 25 reps…
  16. Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
  17. 50 air squats x 5. Rest equal amounts as it took to do each 50.
  18. Run 1 mile and do 10 push-ups every 1 minute.
  19. sprint 100m 30 squats…8 rounds.
  20. 30 push ups, 30 second handstand or Plebs Plank..3 rounds.
  21. 10 sit ups and 10 burpies…10 rounds-for time.
  22. handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
  23. 250 jumping jacks…for time.
  24. 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
  25. Tabata Push-ups.
  26. 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
  27. with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
  28. Run 1 minute, squat 1 minute 5 rounds.
  29. run 1 mile for time.
  30. air squat x 10 push up x 10 sit up x 10 3 rounds for time
  31. 10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
  32. Do Tabata Squats with eyes closed.
  33. bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
  34. 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
  35. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
  36. sprint 50 meters, 10 push ups. 10 rounds.
  37. 50 air squats, 4 rounds. rest for 2 minutes between rounds.
  38. 3x 20 tuck jumps. 3x 30 second handstands.
  39. 400m run/sprint 30 air squats, 3rounds for time.
  40. 20 jumping jacks, 20 burpies, 20 air squats…3 rounds
  41. Warm up. Run 100 meters and do 20 air squats. 10 rounds.
  42. Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
  43. 100 air squats 3 min. rest, 100 air squats.
  44. Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
  45. 10x 50 meter sprint.
  46. Test yourself on a max set of push ups…tight body chest to the floor…full extension!
  47. If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
  48. Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups
  49. run 400m air squat 30 hand stand 30 seconds 3 rounds for time
  50. 5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form
  51. 50 burpies for time.
  52. 5 pushups, 5 squats, 5 sit-ups – 20 rounds
  53. Run 1 mile, stopping every minute to do 20 air squats.
  54. 30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds
  55. run 200 meters, 50 squats, 3 rounds
  56. Tabata Squats
  57. Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time.