If it’s August, that means it’s vacation season. As we get ready for some much needed R&R, don’t think that you have forego some really great workouts. Here’s a list of 5 CrossFit Workout of the Days (WODs) that you can do at home or on the road. No equipment needed (except maybe a jump rope).
Workout #1: Run, Air Squats
3 Rounds For Time:
50 Air Squats
If you’re lucky enough to be in an area that’s nice outside, this is a great workout to get you out of a hotel and into some fresh air. Otherwise, most hotel gyms will have a treadmill. If you’re wondering about conversions, 800 m is half a mile, so you can use the treadmill’s distance meter to keep track of how far you’ve run. As soon as you’ve hit your 800 m mark, hop off the treadmill and start your air squats.
Workout #2: Push-ups, Sit-ups, Squats
10 Rounds For Time:
This workout can be done virtually anywhere. If you are seeking a modification for push ups to make your workout more challenging, you can use a hotel dresser, the wall and/or the bed to prop your feet up. If you happen to be outside use a park bench to get your reps in. Try to move fast and keep that heart rate elevated. Aim to do all reps unbroken.
Workout #3: Air Squats
200 Air Squats
Though this workout appears simple on paper, your legs will tend to tire quickly. Break this workout up into manageable chunks. You should aim for a particular rep count that you feel you can maintain and replicate. The goal is to work quickly, efficiently, and perform each rep while achieving the full range of motion.
Workout #4: Springs and Sit-ups
Reps of 10, 9, 8, 7, etc. of sit-ups
After each set of situps, 100 meter sprint
To begin this workout designate a running route that is roughly 100m. This can also be done on a treadmill if the weather is not conducive for outdoor running. This workout will begin with 10 sit ups and is immediately followed by a run, then 9 sit ups and a run etc. until 1 sit up and one last 100m run.
Workout #5: Lunges and Push-ups
10 Rounds For Time:
10 Walking Lunges
If you’re in a hotel room, space might be tight. To really get the best benefits of this workout, make sure to achieve full range of motion by tapping your trailing knee to the floor. If there isn’t much floor space, feel free to do these stationary instead of walking. Push-ups can be done both inside and outside. If you are inside and need a modification use a bed, counter top and/or a wall. If you happen to be outside opt for an elevated object like perhaps a park bench.