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
- 100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time - 30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time - 5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes - Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time - Run 400 meters (or any sprint distance – 1:30-2:30 min long)
50 squats
25 pushups
3 Rounds for Time - Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time - Squats for time (pick a number between 100-500)
1 Round for Time - Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time - 5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes - Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time - Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time - Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time - Burpees (50-150 – pick a number and go for it!)
1 Round for Time - Run 800 meters (Run about 5 mins)
50 Squats
50 Sit-ups
3 Rounds for Time - Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time - Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time - 21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time - Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time - 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 - Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time - 80-60-40-20
Air Squats
40-30-20-10
Situps
20-15-10-5
HSPU - 50 Walking Lunges (each leg)
800 M run
50 Walking Lunges - 10 Shuffle run (aka Suicide’s) – 20-50 meters
10 Burpees
5 Rounds - 50-35-15
Leg lifts
Pushups
Situps - 30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders - How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg) - 12 Rounds for time
10 Burpees
10 Leg lifts - Sprint 100 meters
Rest 1 minute
Repeat 10 times - 60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile - 100 Single unders
50 Squats
5 rounds for time
Varied Exercises
- Run 1 mile for time.
- 10 push-ups, 10 squats, 10 rounds.
- Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
- Handstand to Jack-Knife to vertical jump. 30 Reps.
- Run 1 mile with 100 air squats at midpoint, for time.
- 7 squats, 7 burpies, seven rounds, for time.
- 10x 30 second handstand to 30 second bottom of the squat hold.
- Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
- Run 1 mile, plus 50 squats-for time.
- 100 burpies for time.
- 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
- 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.
- 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%.
- Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
- Handstand 10 seconds jack-knife to vertical jump. 25 reps…
- Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
- 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 Plebs Plank..3 rounds.
- 10 sit ups and 10 burpies…10 rounds-for time.
- handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
- 250 jumping jacks…for time.
- 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
- Tabata Push-ups.
- 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
- with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
- Run 1 minute, squat 1 minute 5 rounds.
- run 1 mile for time.
- air squat x 10 push up x 10 sit up x 10 3 rounds for time
- 10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
- Do Tabata Squats with eyes closed.
- 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.
- 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
- Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
- sprint 50 meters, 10 push ups. 10 rounds.
- 50 air squats, 4 rounds. rest for 2 minutes between rounds.
- 3x 20 tuck jumps. 3x 30 second handstands.
- 400m run/sprint 30 air squats, 3rounds for time.
- 20 jumping jacks, 20 burpies, 20 air squats…3 rounds
- Warm up. Run 100 meters and do 20 air squats. 10 rounds.
- 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.
- 100 air squats 3 min. rest, 100 air squats.
- 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.
- 10x 50 meter sprint.
- Test yourself on a max set of push ups…tight body chest to the floor…full extension!
- If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
- Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups
- run 400m air squat 30 hand stand 30 seconds 3 rounds for time
- 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
- 50 burpies for time.
- 5 pushups, 5 squats, 5 sit-ups – 20 rounds
- Run 1 mile, stopping every minute to do 20 air squats.
- 30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds
- run 200 meters, 50 squats, 3 rounds
- Tabata Squats
- Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time.