Traveling for business or vacation? There is nothing more frustrating than being away from the gym and missing out on a workout! Here at CrossFit Reach we never want you to miss a workout…regardless of where you are! Here are a bunch of travel workouts that require little to no equipment and can be done anywhere.  Be sure to check them out and use them when you are away from the gym….enjoy!

WARMUP

2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

THEN...

1.

Sprint 100 meters

Rest 1 minute

Repeat 10 times


2.
100 Single Unders (Jump Rope)

50 Squats

5 rounds for time


3.

AMRAP in 20 minutes:

-10 Burpees

-15 Squats

-20 Knees-to-chin (laying down)


4.

10 Rounds of:

-10 Broad Jump Burpees

-10 Jumping Lunges


5.

10 rounds of

– 10 burpees

– 10 situps


6.

5 Rounds

-15m Bear Crawl

-20 Push-ups

-15m Crab Walk

-20 Jump Squats

-15m Broad Jump Burpees

-20 Mountain Climbers


7.

3 rounds for time

-Run 1/2 mile

-50 squats


8.

10 Rounds for time

-10 push-ups

-10 sit ups

-10 squats


9.

200 squats for time


10.

“Susan”

5 rounds for time

– Run 200m

– 10 squats

– 10 push-ups

11.

3 rounds for time

– Sprint 200m

– 25-push ups


12.

Tabata Squats and Push-ups:

20 seconds on 10 seconds rest, 8 rounds each.

Count your lowest score.


13.

20 rounds for time

– 5 push-ups

– 5 squats

– 5 sit ups


14.

Invisible Fran:

21-15-9 for time

-Squats

-Push-ups


15.

6 rounds for time

– 10 push-ups

– 10 squats

– 10 sit ups


16.

5 rounds for time

– 100 Single unders Jump Rope

– 50 Squats


17.

“Annie”

Double-Unders (Jump Rope)

Sit-ups

50-40-30-20-10 Rep Rounds for Time


18.

5 Rounds for Time

– 3 vertical jumps

– 3 squats

– 3 long jumps


19.

100 Squats for Time


20.

10 Rounds for Time

– 10 Push-ups

– 10 Squats

– 10 Situps

21.

10-9-8-7-6-5-4-3-2-1

– Burpees

– Sit ups.


22.

5 Rounds for Time

– Run 400 meters (1:30-2:30 mins)

– 30 Squats


23.

250 jumping jacks For Time


24.

5 Rounds – Count Squats

– Run 1 minute

– Squat for 1 minute


25.

Run 1 mile and do 10 push-ups every 1 minute.


26.

Handstand practice, 25 tries at free handstands, then a 1 mile run


27.

10 Rounds for Time

– 10 push-ups

– 10 squats


28.

For Time

– 100 jumping jacks

– 75 squats

– 50 push ups

– 25 burpees


29.

100 Push-ups for Time


30.

5 Rounds for Time

– 10 vertical jumps

– run 400m

31.

10 Rounds for Time

– 10 Push-ups

– 100m Sprint


32.

5 Rounds for Time

– Handstand 30 seconds

– 20 squats


33.

4 Rounds for Time

– 10 vertical jumps

– 10 push-ups

– 10 sit ups


34.

– 2 minute max push ups

– 1 minute break
– 2 minutes max sit ups
– 1 minute break
– 2 minute max squats


35.

5 Rounds For Time

– 20 Lunge steps

– 20 squats

– 10 pushups


36.

100 Burpees for Time

37.

7 Rounds for Time

– 7 Squats

– 7 Burpees


38.

10 Rounds for Time

– Sprint 100m

– Walk 100m


39.

3 Rounds for Time

– 50 sit-ups

– 400m run walk

40.

10 Rounds for Time

– 10 walking lunges

– 10 push-ups


41.

10 Rounds for Time

– 10 burpees

– 100meter sprint


42.

4 Rounds for Time

– Run 400m

– 50 squats


43.

Run 1 mile and do 10 push-ups every 1 minute.


44.

5 Rounds for Time

– Ten vertical jumps  jump as high as you can, land and do it again)

– 10 push-ups


45.

3 Rounds for Time

– 20 jumping jacks

– 20 burpees

– 20 squats


46.

5 Rounds for Time

-30 second handstand against a wall,

– followed by a 30 second static hold at the bottom of the squat


47.

Run 1 mile for time.


48.

3 Rounds for Time

– Run 200m

– 50 squats


49.

25 reps for time

– Handstand 10 seconds jack-knife to vertical jump


50.

50-40-30-20-10 Rep Rounds for Time

– Single unders (Jump Rope)

– Pushups


51.

AMRAP in 10 minutes

– 3 Burpees

– 4 pushups

– 5 squats


52.

10 rounds

– 30 second squat jump

– 30 second rest


53.

4 rounds for time

– 1/2 mile run

– 50 squats


54.

3 Rounds For Time

– 20 tuck jumps

– 30 second handstands.


55.

8 Rounds for Time

– Sprint 100m

– 30 squats

56.

Handstand practice, 25 tries at free handstands, then a 1 mile run


57.

20 Rounds for Time

– 5 squats

– 5 push-ups

– 5 sit ups


58.

For Time

Run 1 mile with 100 squats at midpoint

59.

10 Rounds for Time

– 10 sit ups

– 10 burpees


60.

Bottom to bottom tabata squats

8 Rounds

20 second of work and 10 seconds of a squat  hold

Run 1 mile


61.

10 Rounds

– Handstand hold, 30 seconds,

– Squat hold 30 seconds


62.

4 Rounds for Time

– 20 sit ups

– 20 push-ups

– 400m Run


63.

100 squats

3 min. rest

100 squats


64.

3 Rounds for Time

– Run 200m

– 50 squats


65.

5 Rounds for Time

– With eyes closed do 10 squats, open eyes..

– Do 10 push ups eyes closed


66.

10 Rounds for Time

– Run 100m

– 20 squats


67.

Test yourself on a max set of push ups, tight body chest to the floor, full extension!


68.

Tabata Tuck jumps and Sit-ups:

20 seconds on 10 seconds rest, 8 rounds each.

Count your lowest score.


69.

Run 1 mile, stopping every minute to do 20 squats.


70.

3 Rounds for Time

– 20 Squats

– 20 Burpees

– 20 Push-Ups

71.

For Time

– 25 squats

– 5 push-ups

– 20 squat

– 10 push-ups

– 15 squat

– 15 push-ups

– 10 squat

– 20 push-ups

– 5 squat

– 25 push-ups


72.

5 Rounds for Time

– 50 Step-ups or Box Jumps

– 10 Burpees


73.

Tabata Squats with eyes closed:

20 seconds on 10 seconds rest, 8 rounds.

Count your lowest score.


74.

4 Rounds for Time

– 50 squats

Rest for 2 minutes between rounds.


75.

5 Rounds for Time

– 20 Lunge Steps

– 20 Squats

– 10 Push-ups


76.

40-30-20-10

– Walking lunges

– Push-ups


77.

Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups


78.

Run 5 minutes turn around and go back in less than 5 minutes

21-15-9

– Vertical jumps (As High as Possible)

– Pushups

Repeat the run…5 min out less than 5 back.


79.

Tabata Tuck jumps and Sit-ups:

20 seconds on 10 seconds rest, 8 rounds each.

Count your lowest score.


80.

1 Round for Time

– 100 Push-ups

– 100 Sit-ups

– 100 Squats


81.

5 Rounds for Time

– 30 Push-ups

– 40 Sit-ups

– 50 Squats


82.

Max Rounds in 20 minutes

– 5 Pushups

– 10 Situps

– 15 Squats


83.

21-15-9 Rep Rounds for Time

– Lunges (each leg)

– Handstand Push-ups


84.

3 Rounds for Time

– Run 400 meters (or any sprint distance – 1:30-2:30 min long)

– 50 squats

– 25 pushups


85.

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

– Burpees

– Pushups

– Situps

86.

5 Rounds for Time

– Run 400 meters (1:30-2:30 mins)

– 30 Squats


87.

3 Rounds for Time

– Run 800 meters (Run about 5 mins)

– 50 Squats

– 50 Sit-ups


88.

1 Round for Time

– Run 1 mile

– 100 Push-ups

– 200 Squats

– Run 1 mile


89.

21-15-9 Rep Rounds for Time

– Handstand Push-ups

– Chair Dips

– Push-Ups


90.

1 Round for Time

– 21 Pushups

– 42 Squats

– 15 Pushups

– 30 Squats

– 9 Pushups

-18 Squats


91.

2 Rounds for Time

– 20 Double-Unders

– 30 Walking Lunges

– 40 Push-ups

– 30 Squats

– 20 Sit Ups

– 10 Box Burpees


92.

1 Round for Time

– Run 400 meters

– 50 Squats

– Run 400 meters

– 50 Push-ups

– Run 400 meters

– 50 Sit-ups

– Run 400 meters


93.

For Time

– 50 Walking Lunges (each leg)

– 800 M run

– 50 Walking Lunges


94.

5 Rounds

– Shuttle run (aka Suicide’s) – 20-50 meters

– 10 Burpees


95.

50-35-15

– Leg lifts

– Pushups

– Situps


96.

For Time

– 30 HSPU

– 40 Jump squats

– 50 Situps

– 60 Squats

– 70 Double unders


97.

20 min AMRAP

– 10 Bench dips

– 10 Box jumps

– 10 Lunges (each leg)


98.

For Time

– 60 Pushups/30 HSPU

– Run 400 m

– 40 Pushups/20 HSPU

– Run 800 m

– 20 Pushups/10 HSPU

– Run 1 mile


99.

10 minute Run

For Time

– 100 Push-ups

– 200 Sit-ups

– 300 Squats

5 minute Run


100.

Jail House Walk

Typically, we prescribe Jailhouse 10 workouts involving burpees. A jailhouse 10 workout of burpees is simply:

For Time

10-9-8-7-6-5-4-3-2-1 Burpees
With a Walk across the room and back between each set