Vacation WODs

Headed out for spring or planning for summer? Don't let your training suffer! Here are 30 WODs that require very little equipment -

Talk to a coach before you leave about scaling to your fitness level.

Pack your workout clothes and a jump rope. Then, hit the box when you get back without missing a beat!
(Courtsey of CrossFit Troy.)

You can also look for an affiliate near your destination by clicking here.

Warm Up 15-second Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Push-ups
3 Rounds
Day 1100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time
Day 230 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time
Day 35 Push-ups
10 Sit-ups
15 Squats
Max Rounds in 20 minutes
Day 4Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time
Day 5Run 400 meters
(or any sprint distance - 1:30-2:30 min long)
50 squats
25 Push-ups
3 Rounds for Time
Day 6Run 1000 meters (about 3-5 minutes)
100 squats
50 Push-ups
1 Round for Time
Day 7Squats for time (pick a number between 100-500)
1 Round for Time
Day 8Burpees
Push-ups
Sit-ups
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
Day 95 Handstand Push-ups
10 Pistols
Max Rounds in 20 minutes
Day 10Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time
Day 11Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time
Day 12Single-unders
Push-ups
50-40-30-20-10 Rep Rounds for Time
Day 13Burpees (50-150 - pick a number and go for it!)
1 Round for Time
Day 14Run 800 meters (Run about 5 mins)
50 Squats
50 Sit-ups
3 Rounds for Time
Day 15Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time
Day 16Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time
Day 1721 Push-ups
42 Squats
15 Push-ups
30 Squats
9 Push-ups
18 Squats
1 Round for Time
Day 18Walking Lunges - pick a distance
(100-400 meters) and go for it. No quitting!
1 Round for Time
Day 1910 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
Day 20Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time
Day 2180-60-40-20
Air Squats
40-30-20-10
Sit-ups
20-15-10-5
HSPU
Day 2250 Walking Lunges (each leg)
800 M run
50 Walking Lunges
Day 2310 Shuffle run (aka Suicide's) - 20-50 meters
10 Burpees
5 Rounds
Day 2450-35-15
Leg lifts
Push-ups
Sit-ups
Day 2530 HSPU
40 Jump squats
50 Sit-ups
60 Squats
70 Double-unders
Day 26How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)
Day 2712 Rounds for time
10 Burpees
10 Leg lifts
Day 28Sprint 100 meters
Rest 1 minute
Repeat 10 times
Day 2960 Push-ups/30 HSPU
Run 400 m
40 Push-ups/20 HSPU
Run 800 m
20 Push-ups/10 HSPU
Run 1 mile
Day 30100 Single-unders
50 Squats
5 rounds for time