Vacation WODs

  1. 10 to 1 ladder: Burpees and Sit ups
  2. 10 to 1 ladder: sit-ups/pushups and a 100 meter sprint between each set.
  3. 10 sets of: 30 second handstand hold followed by holding for 30 seconds at bottom of squat
  4. 10 x 50 meter sprint (rest is 2 minutes between sprints)
  5. 3 Rounds for time: 20 jumping jacks, 20 burpies, 20 air squats
  6. 4 Rounds for time: 20 ab mat sit-ups, 20 push-ups, 400 meter run
  7. For time complete 200 air squats
  8. For time complete 250 jumping jacks
  9. 3 Rounds for time: Run 1/2 mile, then 50 air squats
  10. 5 Rounds: 3 vertical jumps, 3 squats, 3 long jumps (rest as needed)
  11. 3 Rounds: 30 push ups, 30 second handstand
  12. 5 Rounds: 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat
  13. 5 rounds: 30 second handstand, 60 second squat hold ( at the bottom of the squat)
  14. 3 x 20 tuck jumps, followed by 3 x 30 second handstand holds
  15. 3 rounds for time: 400m run/sprint followed by 30 air squats
  16. 4 sets x 25 jumping squats
  17. 3 rounds for form/technique: 5 handstand to jackknife to high jump, 5 handstand to jackknife to tuck jump, 5 handstand to jackknife to split jump
  18. 20 rounds: 5 push ups, 5 squats, 5 sit ups
  19. 10 Rounds: 5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!).
  20. 5 Rounds: 200 m dash (rest is the length of time it took you to complete the previous 200m dash)
  21. 50 air squats x 5. Rest equal amounts as it took to do each 50.
  22. 50 air squats, 4 rounds. rest for 2 minutes between rounds.
  23. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
  24. 5 x 400M sprints (rest is the same time it took you to complete the last 400m sprint)
  25. 10 rounds of 10 second “L” sits off the floor
  26. “Susan” – 5 rounds for time: Run 200m, then 10 squats, 10 push ups
  27. Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups
  28. 10 Rounds for time: 10 burpees, 100 m sprint
  29. 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
  30. 3 Rounds for time: 10 Handstand push ups, 200 m run
  31. 6 Rounds for time: 10 push ups, 10 air squats and 10 sit ups
  32. 10 rounds for time: 10 push-ups, 10 squats, 10 sit ups
  33. 10 rounds for time: 10 push-ups, 100m dash
  34. 5 rounds for time: 10 push-ups, 10 hollow rocks, run 200 meters
  35. 10 rounds: 10 push-ups, 10 squats
  36. 10 rounds for time: 10 hand-release push-ups, 10 v-sits, then 10 squats
  37. 10 rounds for time: 10 sit ups, 10 burpees
  38. 4 Rounds for time: 10 vertical jumps, 10 push ups, 10 sit ups
  39. 5 Rounds for time: 10 vertical jumps, run 400 meters
  40. 10 rounds for time: 10 walking lunges, 10 push-ups
  41. 10 sets of 100 m dash (rest is length of time it took you to complete the last 100 m sprint)
  42. 100 air squats, rest 3 minutes, 100 air squats, rest 3 minutes, 100 air squats
  43. For time complete 100 air squats
  44. For time complete 100 burpees
  45. For time: 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies
  46. For time: 100 push ups
  47. 7 rounds for time: 7 squats, 7 burpies
  48. air squat x 10 push up x 10 sit up x 10 3 rounds for time
  49. Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time
  50. bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
  51. Burpee to the push up position, do 10 push ups, burpee out. 5 rounds.
  52. Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
  53. Do Tabata Squats with eyes closed.
  54. Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
  55. Handstand 10 seconds jack-knife to vertical jump. 25 reps…
  56. Handstand 30 seconds and 10 squats, 8 rounds.
  57. handstand 30 seconds and 20 air squats, 5 rounds.
  58. handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
  59. Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
  60. handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
  61. Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
  62. Handstand to Jack-Knife to vertical jump. 30 Reps.
  63. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
  64. If you cannot do “man’s style” do your pushups from the knees. After that do 100 air squats for time.
  65. Invisible Fran…21-15-9 of air squats and push ups for time.
  66. Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
  67. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
  68. Run 1 mile and do 10 push-ups every 1 minute.
  69. Run 1 mile for time.
  70. Run 1 mile with 100 air squats at midpoint, for time.
  71. Run 1 mile, lunging 30 steps every 1 minute.
  72. Run 1 mile, plus 50 squats-for time.
  73. Run 1 mile, stopping every minute to do 20 air squats.
  74. Run 1 minute, squat 1 minute 5 rounds.
  75. run 200 meters, 50 squats, 3 rounds
  76. run 400 meters, 50 air squats. 4rounds.
  77. run 400m air squat 30 hand stand 30 seconds 3 rounds for time
  78. Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
  79. spend a total of 3 minutes in a handstand.
  80. Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
  81. Sprint 100 meters, Walk 100 meters, 10 rounds.
  82. sprint 100m 30 squats…8 rounds.
  83. Sprint 200m and do 25 push ups, 3 rounds.
  84. sprint 50 meters, 10 push ups. 10 rounds.
  85. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
  86. Tabata Push-ups.
  87. Tabata squats and tabata pushups.
  88. Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
  89. Test yourself on a max set of push ups…tight body chest to the floor…full extension!
  90. Walk 100 meters on your hands, even if it is 2 meters at a time.
  91. 10 Rounds for time: Run 100 meters, then 20 air squats
  92. 4 Rounds: Hold a handstand for 30 seconds or do 5 handstand push ups, then run 400 meters
  93. 100 Ft Walking Lunges, 15 Burpees, 3 rounds for time; post times to home page comments
  94. 20 Jump Squats/15 Chair Dips, 10 Situps, 4 rounds for time
  95. Warm up with handstand practice; practice kicking up and trying to find your balance, or work headstands
  96. 2 mile Tabata Run …sprint 20 seconds, rest in place 10 seconds, sprint 20, rest in place 10, etc. until 2 miles are complete
  97. 50 Squats/400 m (1/4 mile) run
  98. 5 rounds for time, post time to comments
  99. It’s on Fire – With a full suitcase, medium-large size… Run down 2 flights of stairs with luggage. Push it overhead 5 times, (you can use shoulder press, push press, or push jerk). On the 5th rep, keep it in a overhead position and walk up every other stair. 5 rounds for time.
  100. 100 Burpees for time
  101. 21 *situp/jump ups, 9 pushups, 15 *situp/jump ups, 15 pushups, 9 *situp/jump ups, 21 pushups (*A situp/jump up is a full situp into a jump squat, roll up to your feet and jump)
  102. 150 Burpees For Time
  103. 400m Walking Lunge
  104. AMRAP in 20 Minutes: 5 Push-Ups, 10 Sit-Ups, 15 Squats
  105. 3 Rounds For Time: 10 HSPU, 20 Burpees, 30 Squats
  106. 50-40-30-20-10: Push-Ups, Squat Jumps
  107. Run 1mi, 100 Push-ups, 100 Squats, 100 Sit Ups, Run 1mi
  108. 3 Rounds For Time: 30 Walking Lunges, 20 Tuck Jumps, 10 Burpees
  109. AMRAP in 15 Minutes: 7 HSPUs, 10 Push-Ups
  110. 6 Rounds For Time: 200m Sprint, 21 Burpees
  111. 5k Run
  112. 10k Run
  113. AMRAP in 20 Minutes: 5 HSPUs, 10 Pistols (1 legged squats), 15 Sit-Ups
  114. 400m Run, 30 Walking Lunge Steps (15 each leg), 50 Push-Ups…. Repeat Each Round with 40, 30, 20, 10 Push-Ups
  115. 20 Minutes of Handstand Practice
  116. Tabata Push-Ups, Rest 1 Minute, Tabata Squats, Rest 1 Minute, Tabata Sit-Ups, Rest 1 Minute, Tabata Burpee