CFK TRAVEL WOD’S


 

Hey CFK Athletes and Random Visitors!

Many of you have asked me about travel workouts that can be completed on the road or when you just can’t seem to get to the gym. Here is a list of 60 workouts that I tap into when I need to squeeze in a quick sweat when I don’t have time to get to a class. Little to no equipment will be required, you’ll only need a stopwatch and smart phones have amazing timer apps you can download.

 

Pick a workout and hit it hard, or choose a couple that make sense and knock them both out but be sure to scale to your fitness and abilities!  As always, focus on mechanics and range of motion first! #GETBETTERNOTDONE

 

Here are some general scaling guidelines:

 

New Athletes – start at half-reps (or even 25%) and/or add rest periods

Inconsistent Athletes – that’s what this list is for, stop being inconsistent! Start at half and see how you feel. Don’t punish yourself, but instead do something that will allow you to train again tomorrow, and the next day, and the next day…

Consistent, well trained Athletes – Kill it!

 

Most importantly, remember to warm-up and cool down!

 

Warm-up – jog a quarter mile and do a few rounds of the “World’s Greatest Stretch”, and you should be good to go with most of these. If it’s a sprinting workout, then I always add in some side lunges and dynamic exercises – high knees, leg swings, accelerations, prone starts, etc)

Cool-down – jog/walk a quarter mile and spend a couple minutes on each side in the following stretches

Couch stretch – https://www.youtube.com/watch?v=SaeAvGh6gkg

Quadratus Lumbourm – https://www.youtube.com/watch?v=3NlugMEihG8

Door Jam Pec Stretch – https://www.youtube.com/watch?v=zhgSXbRcucc

Enjoy!

  1. 100 air squats for time
  2. 100 burpees for time
  3. Sprint 100m, walk 100m, 10 rounds
  4. 10 push-ups, 10 air squats, 10 rounds
  5. Run 400m, 50 air squats, 4 Rounds
  6. 100 jumping jacks, 75 air squats, 50 push-ups, 25 burpees
  7. Handstand 5×30 seconds, then 2x800m run (Rest 1:1)
  8. Tabata air squats (20 seconds work, 10 seconds rest, 8 rounds)
  9. 5 push-ups, 5 squats, 5 sit-ups, 20 rounds
  10. 10x50m sprint (make sure to warm up before sprinting!)
  11. Run 800m, 50 air squats, 3 rounds
  12. 10 push-ups, 10 sit-ups, 10 air squats, 10 rounds
  13. 200 air squats for time
  14. Run 200m, 10 squats, 10 push-ups, 5 rounds
  15. Sprint 200m, 25 push-ups, 3 rounds (Rest 1:1)
  16. 10 handstand push-ups, sprint 200m, 3 rounds (Rest 1:1)
  17. Tabata air squats and Tabata push-ups (8 rounds of each)
  18. Sit-ups 10-9-8-7-6-5-4-3-2-1 with 100m runs in between
  19. 21-15-9 air squats and push-ups
  20. Accumulate a total of 5:00 in a handstand
  21. 10 push-ups, 10 air squats, 10 sit-ups, 6 rounds
  22. Do 1 air squat, then take 1 breath, then 2 air squats and 2 breaths, etc… up to 10 air squats and 10 breaths, then come back down to 1 (breathe all you want during the squats)
  23. 3 vertical jumps, 3 squats, 3 long jumps, 5 rounds
  24. Handstand 30 seconds and 10 air squats, 8 rounds
  25. 10 push-ups, 100m sprint, 10 rounds (rest 1:1)
  26. 5x400m sprints (rest 2:1)
  27. 10x100m sprints (rest 2:1)
  28. Run 1 mile lunging 10 steps every minute
  29. Handstand 30 seconds, 20 air squats, 5 rounds
  30. 4×25 jump squats, rest 1:1
  31. 10 vertical jumps, 10 push-ups, 10 sit-ups, 4 rounds
  32. Run 1 mile, do 10 air squats on every minute
  33. Run 30 minutes, do 3-5 push-ups on every minute
  34. Handstand 30 seconds, hold bottom of a squat 30 seconds, 8 rounds
  35. 100 push-ups for time
  36. 10-9-8-7-6-5-4-3-2-1 burpees and sit-ups
  37. 50 sit-ups, 400m run, 3 rounds
  38. 10 lunges, 10 push-ups, 10 rounds
  39. 50 jumping lunges for time
  40. 10 burpees, 100m sprint, 10 rounds (Rest 2:1)
  41. Run 1 mile with 100 air squats at midpoint
  42. 7 air squats, 7 burpees, 7 rounds
  43. Burpee to push-up position, do 5 push-ups, burpee out, 10 rounds
  44. 5 push-ups, 30 second top of push-up hold, 10 rounds
  45. 50 air squats, 5 rounds (Rest 1:1)
  46. Run 100m, 30 air squats, 8 rounds
  47. 30 push-ups, 30 second handstand or plank, 3 rounds
  48. 250 jumping jacks for time
  49. Run 1 minute, Air squat 1 minute, 5 rounds
  50. Bottom-to-Bottom Tabata air squats (this means 10 second rest period is in bottom of squat)
  51. 20 tuck jumps, 30 second handstand hold, 3 rounds
  52. 20 jumping jacks, 20 burpees, 20 air squats, 10 rounds
  53. Run 100m, 20 air squats, 10 rounds
  54. 100 air squats, rest 3:00, 100 air squats
  55. 50 burpees for time
  56. Run 1 minute, air squat 1 minute, push-up 1 minute, rest 1 minute, 4 rounds
  57. Run 1 mile for time
  58. Minute 1 – 1 burpee, Minute 2 – 2 burpees, etc.. until failure
  59. Run 400m as fast as possible immediately into max effort plank hold, 4 rounds (Rest 2:1)
  60. Bear crawl 40’, 10 push-ups, bear crawl 40’, 10 sit-ups, 8 rounds

 

 

*Don’t forget the classic workout of running a 5k!  We don’t get to test it often at CFK, but we’ll have some opportunities coming up!

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