ROAD WOD’s

Here are some WOD’s you can do with no equipment…. just using your own mean machine!

Workouts for the Road

* 150 Burpees For Time

* 400m Walking Lunge

* AMRAP in 20 Minutes:  5 Push-Ups, 10 Sit-Ups, 15 Squats

* 3 Rounds For Time:  10 HSPU, 20 Burpees, 30 Squats

* 50-40-30-20-10:  Push-Ups, Squat Jumps

* Run 1mi, 100 Push-ups, 100 Squats, 100 Sit Ups, Run 1mi

* 3 Rounds For Time:  30 Walking Lunges, 20 Tuck Jumps, 10 Burpees

* AMRAP in 15 Minutes:  7 HSPUs, 10 Push-Ups

* 6 Rounds For Time:  200m Sprint, 21 Burpees

* 5k Run

* 10k Run

* AMRAP in 20 Minutes:  5 HSPUs, 10 Pistols (1 legged squats), 15 Sit- Ups

* 400m Run, 30 Walking Lunge Steps (15 each leg), 50 Push- ups. Repeat Each Round with 40, 30, 20, 10 Push-Ups

* 20 Minutes of Handstand Practice

* Tabata Push-Ups, Rest 1 Minute, Tabata Squats, Rest 1 Minute,Tabata Sit-Ups, Rest 1 Minute, Tabata Burpees  

* 8 Rounds of:  20 Seconds of work, 10 Seconds of Rest 

* 10 rounds: 10 push ups, 10 squats

* 5 Rounds: 10 Jumping Jacks, 10 Burpees, 10 Sit ups, 10 Push Ups, 10 Jump Lunges (ea leg)

* 10 Rounds: Push Up: 10, Sit Up: 20, Squat: 30

At a hotel gym with limited equipment……

* Tabata Treadmill:  Set the treadmill to 8 MPH and 7% incline.

* “Grace” with Dumbbells:  30 Dumbbell Clean and Jerks For Time.

* 21-15-9 Thrusters with dumbbells, Push-Ups

Last modified on May 22, 2012

24 Responses to “ROAD WOD’s”

  1. Queen "B" Says:

    ROAD WODS ROCK!!!! Ok did the Tabata Treadmill 5 rounds before I almost ate treadmill. The key to this one is keeping your finger on the speed button because it is impossible to simply jump off and on the treadmill (which is why I almost ate treadmill) great for getting the heart rate up quick though! Followed that up with 10 rounds of 10 situps and 10 squats in 10:58 (i’m a dork i read the wod wrong, hey i was doing it from and iphone!) Needless to say these are great for a grab and go when your away. Thanks for posting them!!

  2. Hung Says:

    Ran 1.39 mile to a near by park and did 10 hspu, 20 burpees, 30 squats (9:25-for just the WOD), cooled down with 4×10 pullups, last set was CTB, then ran 2.32 miles. You might be asking yourself why my second run was longer. Well a funny thing happened on my way back to the hotel…I got lost..I passed my turn by about 8 blocks…hahaha It was a fun run, Funny story, some old guy saw me doing pullups in the park and started trying to do kipping ups (he was in his 70′s) He managed to pull one off. He called a friend over and his buddy started doing bar muscel ups. This guy was about mid 60′s. I wish I got that on video.

  3. Hung Says:

    Took Ryan on a run this morning: run to the park 1.69 miles (117 cal. on the run), then WOD 21-15-9; Dips, box jump, and pullups (time 4:30). Then ran back to the hotel. 1.75 mile. (119 cal. on the run) Nike-iPod rocks!

  4. Queen "B" Says:

    Good thinking taking Ryan on the run with you so you didn’t get lost going back this time, did you give him a treat after you let him off his leash?

  5. Hung Says:

    Run 1.46 miles, no break right into 10 pu, 10 box jumps 2x, 400 meter run, 10 pullup, 10 deep pushups 2x, run 1.52 miles.

  6. Hung Says:

    Warm up: 20 DU, WOD’s 21-15-9 Thrusters and PU @ 35lbs, 4:30 something, Must hold on to the DB the whole time. Tri- 4×12 with DB 25 lbs. 2 WOD 5 strict pullups, 10 Jumping lunges, 5 clapping pushups(Feet must leave the ground during the clapping pushups) 4 rounds, 4:13. Then 50 DU.

  7. Hung Says:

    Notes: Last workout I also did 4x 20 sec hollow core and 4×10 situps.

  8. Hung Says:

    Ran on the beaches of Thailand..about a mile or so barefooted.

  9. Hung Says:

    5k run and in the middle of it I did 100 pushups, 100 squats, 100 situps.

  10. Hung Says:

    4.39 mile run on the beach at Mui Ne, Vietnam.

  11. Hung Says:

    3.10 mile run on the beach and streets of Nha Trang (Where I was born) Time 22:46.

  12. Hung Says:

    Hill sprints: Distance 2.59 miles Time 22:55 Calories: 287 (Vin Pearl)

  13. michele Says:

    5 rnds: 10 j jacks, 10burps, 10situps, 10pushups, 10 lunges (each leg)
    Did this on grass behind hotel room at Eagle Creek Resort in Redmond
    M: 9:48 Teal: 10:26
    Kids did 3 rounds:
    Ayla: 5:11 Keanu: 5:05

  14. Michael Summers Says:

    Did the 1 mile run 100 push ups 100 squats 100 situps run 1 mile road WOD yesterday,it was a hilly trail 1.5 both times,uff duh,,gonna try 150 burpees for time tomorrow.

  15. Bob Dorsey Says:

    Sandra 10 rounds of 10 pu 10 square 5:20
    Bob run approximate 3/4 mi and 25 box jumps kte and burpees 9:05

  16. Bob Dorsey Says:

    1.3 mile run from Vietnam Memorial to hotel unknown time

  17. Bob Dorsey Says:

    5 rounds of 20 pu sit-ups and squats

  18. Bob Dorsey Says:

    21-15-9 manmakers w 25# and 200 m run

  19. Bob Dorsey Says:

    “Mo Chit” in Phuket: 25 manmakers (15#) 50 Situps and 50 double understand in 15:20

  20. Michael Summers Says:

    did 150 burpees other day 13:46..also today ran 1 mile 6:32,,,not bad for a guy crowding 40

  21. michael summers Says:

    Hey I shaved of 24 seconds on my mile and got it down to 6:06.

  22. S.B Says:

    50-30-20-10 dus & sit ups followed by 4 rounds of 10 thrusters with 20lb db and 10 burpies took 19:45 then treadmill sprints 1 min on 1 min off increasing speed every min till maxed @ 10 min

  23. S.B Says:

    100 each of dus, lunges, burpies, pushups(games style), squats,sit ups 29:30 ( however I was made fun of the whole time thru this wod….. Felt like home ; )) followed by dips w feet on Swiss ball for stability training and arnold press 20 lb dumb bells 3 x8 topped off with 10 min of sprints on the treadmill 1/16
    1/17 3 mile run in a downpour with lunges squats and burpies every mile ( didn’t count how many… shut up debell ; )

  24. s.b. Says:

    5 rounds of 3 min each to do first 100 du’s and then amrap of pushups in the 3 min time frame with 30 sec rest between each round. got dus out every round except for round 4 I only made it to 75 du’s and no push ups lost count of push ups too, got out at least 30

Leave a Reply