Travel WOD’s
CrossFit Body Weight Workouts (compiled from CrossFit athletes and affiliates)
Legend: M=metcon; ME=muscular endurance; S=strength; SP=speed; SK=skill; E=endurance; C=core
No Equipment Required:
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50 Burpees
M
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Griff
Run 800m
Run 400m backward
Run 800m
Run 400m backward
SP
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4 rounds of:
Run 400m
50 squats
SP
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3 rounds of:
50 push-ups
50 sit-ups
50 squats
M
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100/75/50/25 reps:
Sit-ups
Flutter kicks (4 count)
Leg levers
C
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100 sit-ups
100 Flutter kicks (4 count)
100 leg levers
C
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Continuous Clock Handstand Push-ups
With a continuously running clock do one Handstand push-up the first minute, 2
Handstand push-ups the second minute, 3 handstand push-ups the third minute and 4 Handstand push-ups the 4th minute continuing as long as you are able.
ME
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Handstand push-ups 5×5
Maximize range of motion by using blocks or chairs.
S
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5 rounds of:
50 walking lunges
15 handstand push-ups
ME
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100 squats
9 handstand push-ups
200 squats
15 handstand push-ups
100 squats
21 handstand push-ups
M/ME
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80 squats
10 handstand push-ups
60 squats
20 handstand push-ups
40 squats
30 handstand push-ups
20 squats
M/ME
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4 rounds of:
25 lunges
50 squats
ME
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4 rounds of:
100 squats
25 sit-ups
M
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5 rounds of:
100 squats
20 lunges
35 push-ups
M/ME
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5 rounds of:
50 squats
30 handstand push-ups
M/ME
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4 rounds of:
25 squats
25 situps
25 lunges
25 handstand pushups
25 pushups
M
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50 burpees
75 flutter kicks (4count)
100 push-ups
150 sit-ups
M/ME/C
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2 rounds:
Max push-ups 2:00
Max sit-ups 2:00
Max flutter kicks 2:00
Max squats 2:00
ME
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4 rounds of:
50 walking lunges
50 squats
Run 400m
ME
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5 rounds of:
10 burpees
20 box/bench jumps
30 pushups
40 squats
50 lunges
ME
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Pistols (1 legged squats)
3×10 on each leg
Hold a rock or other heavy object to increase the load.
S
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Run 100m
20 push-ups
5 burpees
15 clap push-ups
5 burpees
10 chest slap push-ups
5 burpees
5 fingertip push-ups
Run 100m
15 push-ups
5 burpees
10 clap push-ups
5 burpees
10 chest slap push-ups
5 burpees
5 fingertip push-ups
Run 100m
10 push-ups
5 burpees
10 clap push-ups
5 burpees
10 chest slap push-ups
5 burpees
5 fingertip pushups
M/ME/SP
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50 squats
25 push-ups
50 pistols
25 fingertip push-ups
50 side lunges
25 knuckle push-ups
50 walking lunges
25 diamond push-ups
M/ME
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Run 5k – Every 5:00 do 50 pushups and 50 squats.
E/ME
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20/16/12/8/4 reps of:
One arm push-ups
Pistols (One legged squats)
S
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50 flutter kicks
50 sit-ups
Run 400m
100 flutter kicks (4 count)
100 sit-ups
Run 400m
C
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4 rounds of:
50 push-ups
50 sit-ups
50 flutter kicks (4 count)
C/ME
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1 round Tabata sprints
1 round Tabata squats, rest position is in the squat
There is no rest between exercises.
SP
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As many rounds as possible in 12 minutes of:
10 push-ups
15 sit-ups
20m walking lunge
M/ME
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21/15/9 reps of:
Walking Lunges (21/15/9 each leg)
Sit-ups
Burpees
M
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5 rounds of:
50 mountain climbers (4 count)
25 sit-ups
C
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5 rounds of:
100 jumping jacks
100 mountain climbers
M/C
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Burpees: 20/19/18/…3/2/1
Walk 25m after each set
M
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50 rounds of:
1 squat
1 push-up
1 sit-up
1 superman
1 tuck jump
M
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50 jumping jacks
50 push-ups
50 tuck jumps
50 sit-ups
50 mountain climbers each leg
50 squats
50 jumping jacks
M
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Burpee Mile
Cover 1 mile using burpees broad jumps. Jump forward as far as you can for each
Burpee. No walking forward at any point.
E
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500 push-ups
500 sit-ups
500 flutter kicks
500 squats
Complete any way you can.
E/ME
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The Longest Mile
400m handstand walking
400m walking lunges
400m bear crawl
400m burpee broad jumps
M/ME/E
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Painstorm XXIV
Run 100m
50 burpees
Run 200m
100 push-ups
Run 300m
150 walking lunges
Run 400m
200 squats
Run 300m
150 walking lunges
Run 200m
100 push-ups
Run 100m
50 burpees
M/E
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Run 100 meters, 10 air squats, 10 Push Ups, 10 Sit Ups, 10 rounds.
Run 200 meters, 50 air squats, 25 Push Ups, 25 Sit Ups, 3 rounds.
Run 400 meters, rest 2 minutes, 4 rounds.
Run 400 meters, 25 air squats, 25 Push Ups, 25 Sit Ups- 3 rounds.
Run 400 meters, 50 pull-ups, 3 rounds. If you have access to pull up bar
Run 400 meters, max pull-ups, 5 rounds. If you have access to pull up bar
Run 800 meters- 25 air squats, 25 Push Ups, 25 Sit Ups 2 rounds.
Run 5K.
Run 10K.
Sprint 100 meters, 10 rounds.
Sprint 100 meters, 25 air squats, 25 Push Ups, 25 Sit Ups, 5 rounds.
150 burpees.
250 push-ups.
300 air squats
100 air squats, 100 push ups, 100 sit ups- do not move on until done with 100.
400 meter walking lunge.
10 air squats, 10 push-ups, 10 sit-ups, 5 rounds.
20 air squats, 20 burpees, 20 push-ups, 3 rounds.
10 sit-ups and 10 burpees, 10 rounds.
5 squats, 5 push-ups, 5 sit-ups, 20 rounds.