No Equipment Workouts

Posted Dec 20 2011 by with 1 Comment

Travel Fitness – No Excuses WODs

With the holidays upon us, we are travelling more and more and working out less and less. Don’t fall into the holiday trap just because you’re away from BRICK!

Below is a list of workouts you can do anywhere. They don’t require any equipment, just a burning desire and some room to move around.

These WODs can be done individually or in groups. Play around with them and have some fun. All are able to be changed and varied. Anytime space is of concern, do movements in place, ie. walking lunges. Substitute as needed.

I recommend starting every workout with a good warm-uprun (800m to 2 miles) and finishing with a run (800m to 2 miles). If you have a gym available within your travels, you can incorporate other forms of low resistance cardio equipment such as Spinning Bikes, Stairmaster, and Treadmill, to increase intensity and heart rate. Remember to be safe and train smart! Hydrate, Hydrate, Hydrate!

Metcons 

1 Round of:
Walking lunge 400m
150 burpees

4 rounds of:

Run 400m
50 squats

100-75-50-25 reps: 

situps
flutterkicks (4 count)
V Ups
50 burpees
jump 12” above max reach each one.
Cumulative L-hold for total of 5:00. Use the floor or you can stack books or use chairs to elevate. Stop timer when you drop out of position.
Record total time it takes to get to the 5:00 mark.

Body Weight WODs

Crouching Tiger 

50 squats
25 pushups
50 pistols
25 fingertip pushups
50 side lunges
25 knuckle pushups
50 walking lunges
25 diamond pushups

The Visitor

50 V Ups
50 situps
Run 400m
100 flutterkicks
100 situps
Run 400m

Top and Bottom

20-16-12-8-4 reps of:
Clapping pushups
Pistols (Right and Left Leg = 1rep)

Ups

4 rounds of:
50 pushups
50 situps
50 4ct flutterkicks (L,R,L,R = 1)

Tabata

1 round Tabata sprints (hills if possible)
1 round Tabata bottom-to-bottom squats (You start in a squat and rest in a squat)
There is no rest between exercises. Stop Watch Needed

AMRAP

As many rounds as possible in 12 minutes of:
10 pushups
15 situps
20 walking lunges

Puke

21-15-9 reps of:
lunges (Each leg ½ rep)
situps
burpees

Climber

5 rounds of:
50 mountain climbers (4 count)
25 situps

Lumberjacks

5 rounds of:
100 jumping jacks
100 mountain climbers (Each leg = 1 rep)

The Prison Workout 

Burpees: 20-19-18 … 3-2-1
Walking lunge 25m after each set (or do 25 lunges in place)
Long Cycle Burpees

Laziness

50 rounds of:
1 squat
1 pushup
1 situp
1 superman (Laying prone on stomach, arch your back while raising your arms and legs off the ground, as if  flying)
1 tuck jump

Holds
5 rounds of:

30 second isometric squat hold (Just below 90°)
20 squats
30 seconds isometric Plank Hold
20 pushups

These should keep you busy and provide a good workout, while making you miss BRICK. See you when you’re back!

Coach JP

One Comment


  1. Barker
    Dec 20, 2011

    At laaaaaaaaast (cue Etta James) my WOD online has come along.

    I can’t wait to tear these up at home with David and my brother.

    (reply)

Leave a Reply