WOD on the GO
Transcript of WOD on the GO
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CrossFit
Travel WorkoutResource
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Tableofcontents:
Foreword! 3Gymnastic Skills and Progression.! 4
Overall exercise progression and skill development.
Classic CrossFit Benchmark Workouts.! 5OfficialCrossFitnamedbenchmark WODs that may be performed in Hotels or resorts.
Gymnastic Metabolic conditioning WODs (without equipments).! 8Gymnastic based MetabolicConditioningWODswithout training equipments.
Metabolic conditioning with a Pull Up Bar.! 11MetabolicconditioningworkoutswithaPull-upbar.
Metabolic conditioning with gymnastic Rings.! 16Metabolicconditioningworkoutsthatrequiregymnastic Ringsand/orperhapsaPull-upbar.
Metabolic conditioning with jump rope.! 20MetabolicconditioningworkoutsthatrequireajumpropealongwithRingsand/oraPull-upbar.
Running workouts.! 22If all else fails Or the gift of scenic nature befalls...
Scalingsuggestions.! 25Suggestionsformodifyingworkoutsforthoseunabletodothemasprescribed.
List ofbodyweight exercises.! 26Alistofthemostcommonmovementsyoucoulddowithlittleornoequipment.
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Foreword
Humans are the most intelligent species on earth! We know what we need to do, and what we shouldnot be doing. The draw back is that we dont take action until we really have to. All of us know thebenefits of regular exercising and we also know the risk of not exercising regularly. However, ourmodern lifestyle and other commitments can sometimes act as a huge distraction. This resource has
been produced to give you lots of ideas for maintaining your exercise regimes whilst traveling andaway from your usual routine.
We suggest that you plan for the unexpected! Please use this resource in times when your lifestyledoes not permit you to attend your usual CrossFit classes. The routines are meant to supplementtraining whilst you are traveling. As such these routines are isolated workouts and not programed ordesigned in any order to produce any specific training results overtime. They cannot take the place ofyour usual CrossFit training program but will help you maintain whilst you are away from us. Yourusual training program is made of a well balanced regime, progressive structuring and soundknowledge of movement technique. One cannot go without the other.
Please note that this resource has been produced considering the limitation of availability of weightsfor the Olympic and Power lifting element in CrossFit training methodology.This resource iscategorized into CrossFits respective training elements whilst considering the accessibility to trainingequipment such as pull up bars, running area, Jump ropes etc.
Happy training!
We would like to acknowledge CrossFit.com and CrossFit affiliates for their contribution to this valuable resource.This resource is not intended for sale, may not be reproduced without consent or sold for any other purposes.
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Gymnastic Skills and Progression.Overall exercise progression and skill development.
The information in the table is not conclusive. Some individuals may possess skills from higher levels but not from thelower levels. Also note that the level of progress may not be suitable for some individuals. Please assess your ownindividual abilities and/or capacities before progressing or seek suitable progression before attempting the suggestedmore advanced progressions.
Basic Level 1 Progression Level 2 Progression Level 3 Progression
Full-arm length PlankAb CrunchHanging Knee raiseL-Sit on Ground
Half-arm length PlankFloor Sit-upHanging Knee to ChestL-Sit on Paralette
Feet-on-Wall PlankKnees to Elbows CrunchHanging Knee to ElbowL-Sit on Rings
Extended limbs PlankV-upHanging Toes to BarHanging L-Sit
Push-UpBench DipWall Climb
Chest to Floor Push-upRings Push UpHandstand Hold
Decline Push-upRings DipHandstand Traverse Wall Walk
Handstand Push-upWeighted Rings DipHandstand Walk
Incline RowPull-upRings Pull-up
Decline RowChest to Bar Pull-upRings Kipping Pull-up
Jumping Pull-upButterfly Kipping Pull-upBar Muscle Up
Kipping Pull-upBar Muscle upRings Muscle up
Air SquatStatic Lunges
2-for-1 Air SquatsWalking Lunges
Pistol SquatAlternate jumping Lunges
2-for-1 Pistol SquatSplit Squats
Box JumpJumping Jack
Jump RopeTuck Jump
Double UnderBurpee
Triple UndersBar facing Burpees
The most effective method of progression can be achieved when you understand your own physical
capacity. Whilst some exercises may seem easier to execute, please take time to understand thebasis of the movement before attempting to quicken or introduce overloading to your musculaturesystem.
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Classic CrossFit Benchmark Workouts.OfficialCrossFitnamedbenchmark WODs that may be performed in Hotels or resorts.
You may require one or more of the following equipment to perform these routines:Running route, Pull-up bar, Gymnastic Rings, Jump Rope, Barbell/Dumbbell weights up to 60kgThe prescript weights in the benchmarks are defined for adult men. Prescribed adult women are 75% of the prescribedmens weight. You are also reminded to always scale the weights according to your skill level and load capacity.
Angie
Completeinorder:
100Pull-ups
100Push-ups
100Sit-ups
100Squats
Annie (compromised)
50-40-30-20-10repsof:
Double-unders
Sit-ups
Barbara
Complete5rounds,resting3:00betweeneachround:
20Pull-ups
30Push-ups
40Sit-ups
50Squats
Candy
5 rounds of:
20 Pull-ups
40 Push-ups
60 Squats
ChelseaEachminuteontheminutefor30minutesof:
5Pull-ups
10Push-ups
15Squats
Cindy
Completeasmanyroundsaspossiblein20minutesof:
5Pull-ups
10Push-ups
15Squats
Daniel
Complete:50 Pull-ups
400 meters run
21 Thruster 95lbs/ 40kg
800 meters run
21 Thruster 95lbs/40kg
400 meters run
50 Pull-ups
DeathbyPull-ups
With a continuously running clock, do one Pull-up the first minute, 2 Pull-ups the second minute, 3 Pull-ups the third minute continue
as long as you are able to. Use as many sets each minute as needed (pull ups can be broken).
Diane
21-15-9 reps of:Deadlift 225lbs/ 100kg
Handstand push-ups
(Add a giant training band if weight is insufficient)
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Elizabeth
21-15-9 reps of:
Clean 135lbs/ 60kg
Ring Dips
Fran
21-15-9 reps of:
Thruster 95lbs/40kg
Pull-ups
Grace
30 reps of:
Clean and Jerk 135lbs/ 60kg
Griff
Run800m
Run400mbackward
Run800m
Run400mbackward
Helton
3 rounds of:800m Run
30 Dumbbell Squat Cleans 50lbs/23kg
30 Burpees
Isabel
30 reps of:
Snatch 135lbs/ 60kg
Jason
100Squats
5muscle-ups
75Squats
10muscle-ups
50Squats15muscle-ups
25Squats
20muscle-ups
Jerry
1.6km Run
2km Row (Substitute with SumoDeadlift HighPull 40kg=10m)
1.6km Run
JT
21-15-9repsof:
HandstandPush-ups
RingdipsPush-ups
Maggie
5 rounds of:
20 Handstand Push-ups
40 Pull-ups
60 1-legged Squats
Mary
Completeasmanyroundsaspossiblein20minutesof:
5HandstandPush-ups
10Pistols
15Pull-ups
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Michael
3 rounds of:
800 meters run
50 Back Extensions
50 Sit-ups
Murph
Run1mile
100Pull-ups200Push-ups
300Squats
Run1mile
Nancy
5 rounds of:
400 meter run
15 Overhead Squat 95lbs/ 40kg
Nasty Girls
3 rounds of:
50 Squats
7 Muscle-ups10 Hang power cleans 135lbs/ 60kg
Nicole
AMRAPin20minutesof:
Run400m
MaxrepsofPull-ups
Randy
75 reps of:
Power snatch 75 pounds
Ryan
5roundsof:
7Muscle-ups21Burpees
Eachjump in the Burpee must be12abovemaxreach
Snellen
3 rounds of:
400 meters run
12 Snatch 65lbs/ 30kg
21 Pull-ups
TabataSomethingElse
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the,
first 8 intervals are Pull-ups,
second 8 intervals are Push ups,third 8 intervals are Sit ups, and
final 8 intervals are Air Squats.
There is no rest between exercises.
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Gymnastic Metabolic conditioning WODs (without equipments).Gymnastic based MetabolicConditioningWODswithout training equipments.
You are reminded to scale the WODs according to your level of skill and personal threshold.
400m WalkingLunges
150Burpees for time.
4roundsof:
Run400m
50Air Squats
50Squats
25Push-ups
50Pistols
25Push-ups
50Split Squats
25Push-ups
50StaticLunges
25Push-ups
50Flutter kicks
50Sit-ups
Run400m
100Flutter kicks
100Sit-ups
Run400m
20-16-12-8-4repsof:
One-armPush-ups
Pistols
Tabatasprints
Tabatabottom-to-bottom (2-fer-1)Squats
Asmanyroundsaspossiblein12minutesof:
10Push-ups
15Sit-ups
20mWalkingLunges
21-15-9repsof:
Lunges(Eachstep= rep)
Sit-ups
Burpees
5roundsof:
50Mountainclimbers
25Sit-ups
5roundsof:
100Jumpingjacks
100Mountainclimbers
50Jumpingjacks
50Push-ups
50Tuckjumps
50Sit-ups
50Mountainclimbers(Eachstep= rep)
50Squats50Jumpingjacks
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10roundsof:
30secondsHandstand Push-ups
30secondsSquat
PlayingwithPush-ups
Run100m
20Push-ups
5Burpees
15ClapPush-ups5Burpees
10Chest-slapPush-ups
5Burpees
5FingertipPush-ups
Run100m
15Push-ups
5Burpees
10ClapPush-ups
5Burpees
10Chest-slapPush-ups
5Burpees
5FingertipPush-ups
Run100m10Push-ups
5Burpees
10ClapPush-ups
5Burpees
10Chest-slapPush-ups
5Burpees
5FingertipPush-ups
Run400m
25m Burpee-BroadJump
25m WalkingLunges
25m Burpee-BroadJump
25m BearCrawl
25m Burpee-BroadJump25m WalkingLunges
25m Burpee-BroadJump
25m BearCrawl
Run400m
100Sit-ups
100Flutterkicks(4count)
100Leglevers
DeckofCards(CoreVariation)
Takeadeckofcards,shuffle.Facecardsare10,Acesare11,numberedcardsasvalued.Flipeachcardandperformthe movement
andthenumberofrepsspecified.
Cyclewhole
deck.Hearts - Burpees
Diamondsmountainclimbers(4-count)
Spades - Flutter kicks(4-count)
Clubs - Sit-ups
Jokers - Run400m
50Burpees
75Flutter kicks(4-count)
100Push-ups
150Sit-ups
5roundsof:
10Burpees
20Box jumps30Push-ups
40Squats
50Lunges
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4roundsof:
50WalkingLunges
50Squats
Run400m
Run5k,do20Push-upsand20Squats at every 2:00.
3roundsof:
50Push-ups50Sit-ups
50Squats
5roundsof:
50WalkingLunges
15HandstandPush-ups
80Squats
10HandstandPush-ups
60Squats
20HandstandPush-ups
40Squats
30HandstandPush-ups
20Squats
4roundsof:
25Lunges
50Squats
5roundsof:
100Squats
20Lunges
35Push-ups
5roundsof:
50Squats
30HandstandPush-ups
2rounds:
MaxPush-ups2:00
MaxSit-ups2:00
MaxFlutter kicks2:00
MaxSquats2:00
3roundsof:
30ydBearcrawl
30ydinchwormPush-up
30ydBurpeejumps
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Metabolic conditioning with a Pull Up Bar.MetabolicconditioningworkoutswithaPull-upbar.
Unless mentioned, you should try to perform the pull ups in various techniques, grip or width to challenge the WODs.
GIJane
100Burpee-Pull-ups
Asmanyroundsaspossiblein20minutesof:
15Pull-ups
30Push-ups
45Squats
HandstandPush-ups:15-13-11-9-7-5-3-1
L-Pull-ups:1-3-5-7-9-11-13-15
3roundsof:
Run800m
50Pull-ups
10roundsof:
12Burpees
12Pull-ups
5roundsof:
15L-Pull-ups
30Push-ups
45Sit-ups
5roundsof:
25InvertedBurpees
25Pull-ups
25Burpees
(InvertedBurpee:Startingsupine,kip(orsit-upandroll)tostanding,kick-uptoHandstand)
30HandstandPush-ups
10Pull-ups
20HandstandPush-ups
20Pull-ups
10HandstandPush-ups
30Pull-ups
Run800meters
40LPull-ups
Run800meters
40StrictPull-ups
Run800meters
40KippingPull-ups
5roundsof:
50Squats
30Pull-ups
15HandstandPush-ups
100Squats
100Pull-ups
200Push-ups
300Squats
100Lunges
BodyweightFran
21-15-9repsof:Burpees
Pull-ups
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21-15-9repsof:
Pull-ups
Push-ups
Squatjumpsto12abovemaxreach
50-35-20reproundsof:
HandstandPush-ups
Pull-ups
Repeatfor15minutes:
20secondsofPull-ups
20secondsofSit-ups
20secondsofSquats
Complete:
100Pull-ups
200Push-ups
300Squats
50Sit-ups
Asmanyroundsaspossiblein20minutesof:
25Pull-ups50Push-ups
75Squats
Asmanyroundsaspossiblein20minutesof:
25HandstandPush-ups
50Pistols
75Pull-ups
Asmanyroundsaspossiblein20minutesof:
10LPull-ups
20Squats
TheReckoning
Run1mile100bodyblasters(Burpee-Pull-ups-Knees-to-elbows)
Run1mile
RunningTabataSomethingElse
TabataPull-ups,1round
Run1mile
TabataPush-ups,1round
Run1mile
TabataSit-ups,1round
Run1mile
TabataSquats,1round
Run1mile
Forbest
time.
10-20-30repsof:
Squat
HandstandPush-ups
Squat
Pull-ups
RunningwithAngie
100Pull-ups
Run1mile
100Push-ups
Run1mile
100Sit-ups
Run1mile100Squats
Run1mile
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MurphTribute
Run1mile
50Pull-ups
100Push-ups
150Sit-ups
200Squats
Run1mile
50Pull-ups
100Push-ups150Sit-ups
200Squats
Run1mile
Nopartitioning.
5roundsof:
30HandstandPush-ups
30Pull-ups
100Squats
20HandstandPush-ups
30Pull-ups
100Squats
9Handstand
Push-ups200Squats
15HandstandPush-ups
100Squats
21HandstandPush-ups
100L-Pull-ups
100Squats
40Pull-ups
80Squats
32Pull-ups
60Squats
24Pull-ups
40Squats
16Pull-ups20Squats
8Pull-ups
10roundsof:
10Pull-ups
20Push-ups
30Squats
Asmanyroundsaspossiblein20minutesof:
7HandstandPush-ups
12L-Pull-ups
50Squats50Pull-ups
50WalkingLunges
50Knees-to-elbows
5HandstandPush-ups
50Sit-ups
5HandstandPush-ups
50Squats
50Pull-ups
100Squats
25Sit-ups
100Squats
25Sit-ups
100Squats25Knees-to-elbows
100Squats
25HandstandPush-ups
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2roundsof:
35Squats
35Knees-to-elbows
35Squats
35Sit-ups
35Lunges
35Squats
21-18-15-12-9-6-3of:
Squats
L-Pull-ups
Knees-to-elbows
7roundsof:
35Squats
25Push-ups
15Pull-ups
21-15-9repsof:
Bodyblasters(Burpee-Pull-up-Knees-to-elbows)
Boxjump
BurpeesBelushiBurpees(onjumpturn180degrees)
BurpeeJacks(plankjacktojumpingjack)
3roundsof:
100Squats
25L-Pull-ups
30HandstandPush-ups
5roundsof:
9HandstandPush-ups
9Pull-ups
3roundswith2:00restsbetweeneachround:
50Squats30Pull-ups
40Push-ups
50Squats
21Pull-ups
50Squats
21Knees-to-elbows
18Pull-ups
50Squats
18Knees-to-elbows
15Pull-ups
50Squats
15Knees
-to-elbows12Pull-ups
50Squats
12Knees-to-elbows
20roundsof:
5Pull-ups
5Push-ups
5Sit-ups
5Squats
100Squats
21HandstandPush-ups
30Pull-ups
100Squats30Pull-ups
21HandstandPush-ups
100Squats
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5roundsof:
20Squats
20Push-ups
20Pull-ups
50-40-30-20-10reps:
Pull-ups
Squatjumps
Run1mile
30Pull-ups(chesttobar)
60Push-ups
15roundsformaxreps:
Pull-ups,30secondson/30secondsoff
100Squats
20HandstandPush-ups
30Pull-ups
100Squats
30Pull-ups20HandstandPush-ups
100Squats
FracturedRunnyAngie
Run400meters
25Pull-ups
25Push-ups
25Sit-ups
25Squats
150Squats
50Push-ups
21Pull-ups
Run800meters21Pull-ups
50Push-ups
150Squats
50L-Pull-ups
50HandstandPush-ups
50Pistols
50Knees-to-elbows
3roundsof:
Run800m
30Burpees
30Knees
-to-elbows
21-15-9repsof:
HandstandPush-ups
InvertedPull-ups
20BurpeePull-ups
800mRun
20BurpeePull-ups
800mRun
20BurpeePull-ups
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Metabolic conditioning with gymnastic Rings.Metabolicconditioningworkoutsthatrequiregymnastic Ringsand/orperhapsaPull-upbar.
The Gymnastic Rings have beneficial advantages over the regular pull up bars. Rings may also be more convenientand versatile in outdoor terrains.
50-40-30-20-10repsof:Pull-ups
Ringdips
7roundsof:
10Pistols,alternating
12Ringdips
15Pull-ups
30muscle-ups
50Ringdips
Run400meters
50Push-ups
Run400meters
50HandstandPush-ups
Run400meters
Withacontinuouslyrunningclockdo
1Muscle upthefirstminute,
2Muscle upsthesecondminute,
3Muscle upsthethirdminute,aslongasyoucan.
Run400m.
RepeatladderfordeadhangPull-ups.
Run400m.
RepeatladderforkippingPull-ups.
Run400m.
Withacontinuouslyrunningclockdo
1Ringdipthefirstminute,
2Ringdipsthesecondminute,
3Ringdip thethirdminute continuingaslongasyouareable.Useasmanysetseachminuteasneeded.Youmaykip.
50Ringdips
100Squats
50Ringdips
100Squats
50Ringdips
5roundsof:
21Pull-ups
21Ringdips
21-15-9repsof:
RingPush-ups
Ringdips
5roundsof:
MaxRingdipsin1:00
Rest1:00
MaxRingPush-upsin1:00
Rest1:00
BodyweightLynne5roundsof:
MaxrepRingdips(nokipping)
MaxrepPull-ups(kipping)
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4roundsof:
50Squats
5muscle-ups
100Squats
30muscle-ups
100Squats
3roundsof:
100Squats50Ringdips
30L-Pull-ups
3roundsof:
100Squats
20RingPush-ups
12Pull-ups
5roundsof:
50Squats
15RingPush-ups
10-9-8-7-6-5-4-3-2-1Pull-ups
RingPush-ups
HandstandPush-ups
2roundsof:
21Lunges
21Pull-ups
21Squats
21Ringdips
21HandstandPush-ups
Asmanyroundsaspossiblein20minutes:
10FalsegripRingPull-ups(Ringstochest)
10Ringdips(goasdeepaspossible)
5roundsof:
50Squats
21Ringdips
21HandstandPush-ups
7roundsof:
20Ringdips
20Pull-ups
20Lunges
Seppuku
10rounds
of:10L-pullups
10RingPush-ups
10Knees-to-elbows
BurningRingsofFire
10RingPush-ups
10ArcherPush-ups(5eachside)
10RingFlies
10WideGripRingPush-ups
10Single-legRingPush-ups(5eachled)
10Pseudo-plancheRingPush-ups
10JackknifeRingPush-ups
10DiveBomberRingPush-ups
10ElevatedRingPush-ups10RingPush-ups
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25HandstandPush-ups
25Squats
25Pull-ups
25Pistols
25muscle-ups
3roundsof:
100Squats
50Ringdips
4roundsof:
5muscle-ups
50straight-legliftsonRings
Asmanyroundsaspossiblein20minutesof:
10Pull-ups
10Ringdips
10WalkingLunges
5roundsof:
5HandstandPush-ups
5muscle
-ups
3roundsof:
7muscle-ups
100Squats
120Pull-upsand120Ringdips.Breakupanywayyoucan.
5roundsof:
10Ringdips
15Pull-ups
20HandstandPush-ups
25Squats
25Sit-ups
25Lunges25HandstandPush-ups
25Push-ups
25Knees-to-elbows
25Ringdips
25Pull-ups
50Squats
50jumpingPull-ups
50stepsWalkingLunge
50Knees-to-elbows
50HandstandPush-ups
50Sit-ups
50Ring
dips50Squats
50Push-ups
Run1mile
60pushups
40Ringdips
20HandstandPush-ups
10Pistols(eachleg rep)
20HandstandPush-ups
40Ringdips
60pushups
Run1mile
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Ladderfor45minutes:
Pull-upsby1
Ringdipsby2
Push-upsby3
Sit-upsby3
100Burpees
100HandstandPush-ups
100Pull-ups100Ringdips
100Ringrows
100Push-ups
100windshieldwipers
100Sit-ups
100Kneestoelbows
100Flutter kicks
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Metabolic conditioning with jump rope.MetabolicconditioningworkoutsthatrequireajumpropealongwithRingsand/oraPull-upbar.
Jump ropes are one of the best investment amongst other training equipment. A high quality jump rope that is alteredto appropriate length may be used to aid improvement in speed, agility and coordination.
Ash3rounds,90secondsperstationof:
Burpees
Push-ups
box/benchjumps
Pull-ups
DoubleUnders
Squats
IvantheTerrible
90secondsofjumpingrope
50Lunges
50Push-ups
50Sit-ups
90secondsofjumpingrope
40Lunges
40Push-ups
40Sit-ups
90secondsofjumpingrope
30Lunges
30Push-ups
30Sit-ups
90secondsofjumpingrope
20Lunges
20Push-ups
20Sit-ups
90secondsofjumpingrope
10Lunges10Push-ups
10Sit-ups
5roundsof:
50Squats
100ropejumps
BadSnake
100ropejumps
21Knees-to-elbows
50Pushups
15L-Pullups
100ropejumps
15Knees-to-elbows
35Pushups
12L-Pullups
100ropejumps
12Knees-to-elbows
20Pushups
9L-Pullups
Balboa
4roundsof:
100jumpropes
Run400meters
10Bodyblasters(Burpee-Pull-up-Knees-to-elbows)
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50Sit-ups
50Double-unders
50Sit-ups
50WalkingLunges
50Sit-ups
50Burpees
50Sit-ups
50-30-20repsof:Double-unders
Push-ups
Pull-ups
3roundsof:
50Double-unders
75Squats
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Running workouts.If all else fails Or the gift of scenic nature befalls...
CrossFit methodology is defined as a combination of High Intensity Functional Training in a Constantly Varied training programand routine. Consequently, it is important to participate in routines that include more functional exercises, raised intensity andvariability in the workouts.
Tabatarun
Sprint20seconds,rest10seconds,repeatfora totalof8times.Ifyouhaveatreadmill,set it to12% inclineandto30secondsper
mileslowerthanyour5kpace.
Forvariations,do10:5x16,30:20x8,and40:20x6.
Hillrepeats
2x3/41milehillrepeatsholdingfastestpossiblepacewithoutdeviatingmorethen1minuteandrecovering1minbeforedescending
hilleasy.Repeatafter1minrecoveryatbottomofhill.Ontreadmilluse7%grade,recover2minandrepeat
Run10kwitha1:00negativesplit(second5k1:00fasterthanthefirst).
Run5k,butevery2:00dropfor20Push-upsand20Squats.
Task-priorityworkouts:
Yasso800's
Complete10x800msprints,tryingtomaintainthesametimeforeach.Inbetweeneachinterval,joglightlyforthesameamountoftime
ittookyoutoruntheinterval.
Tosh
3roundsof:200m+400m+600m
Aftereachinterval,restthesamedurationittookyoutorunthelastinterval.
10x100mwith90secondof recovery
6x400mwith120secondof recovery
Don'tdeviatemorethan3secondsontime.
2x1000mwith120secondof recovery.
3roundsof:100m+200m+400m
Aftereachinterval,restthesamedurationittookyoutorunthelastinterval.
Time-priorityworkouts:
3roundsof:(20secon/60secoff,20secon/50secoff,20secon/40secoff,20secon/30secoff,20secon/20secoff,20secon/10secoff)
4x5:00on,3:00off
TwoMinuteLactateFlood
120:60x6or2minon1minuteoffx6
OneMinuteHell
1minon,1minoff,1minon,50secoff,1minon,40secoff,1minon,30secoff,1minon20secoff,1minon,10secoff,thengo
backuptheladder...1minon,20secoff,untilyoufinishwith1minon,50secoff,1minon.
3 r o u n d s o f : 3 0 s e c o n , 3 0 o f f , 3 0 s e c o n 2 5 o f f 3 0 s e c o n 2 0 o f f , 3 0 s e c o n , 1 5 o f f
30secon,10off,30secon,5off,30secon,rest2:00.
3roundsof:1minon,1minoff,2minon,2minoff,3minon3minoff.
8roundsof:80secondson,40secondsoff
3 rounds of: 5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10
secondsoff,15secondson,10secondsoff,25secondson,10secondsoff.
90SecondLadder
90secon,1minoff,90secon,45secoff,90secon,30secoff,90secon,15secoff,90secon,30secoff,90secon,
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45secoff,90secon.
LactateShuttle
5:00on,2:30off,6:00on,3:00off,7:00on.
Task-priorityworkouts:
8minof100mon30sec,Rest4minthen.4minof100msprintson30sec,Rest2minthen,2minof100msprintson30sec.
10x200mwith5timestherecovery(ifittakes40secondstorunthe200mthenyourecover3:20)
2x800mholdingbestpossiblepace.Notslowingmorethen3sec.2minrecoveries+2x1kholdingbestpossiblepace.Notslowing
morethen4sec.2minrecoveries 1miletimetrial,rest2:00,2x400mattimetrialpace,rest1:00inbetween
4x800mwith2:00rests
2x1000mwith2:00rests
4x400mwith5:00rests
8x200mwith2:00rests
8rounds
of:
100
yard
sprints.
The
focus
istorun
atmaximal
speed
for
all
8sprints.
Rest45secondsbetweensprints.
10roundsof50yardsprints.Thefocusistorunatmaximalspeedforall10sprints.
Rest30-45secondsbetweensprint.Runat 90-100%effortonallsprints
E n d u r a n c e c h a l l e n g e s
Longworkoutsdesignedtotestandbuildmentalstrength.Onlyrecommendedforanathletewhoislookingforanendurancechallenge
andcanhandlehighvolume.
BurpeeMile
Cover1600mthroughBurpees.YourchestmusttouchthegroundoneachBurpee,andyoumayjumpasfarforwardasyouwishon
eachjump.ThenextBurpeemustbecompletedpreciselywhereyourfeetland.Ihaveheardittakesabout700-800Burpeesand 75 to
100minutesforareasonablyfitmale.Somehavesuggestedwearinggloves.Scalingto400mor800mcanbeachallengeforthose
notreadyforthefullmile.
TripleMurph
Complete3Murphsinonesession(1mile,100Pull-ups,200Push-ups,300Squats,1mile.)
FirstMurphiscompletedwithweightedbackpackorflakvest,partitioned5/10/15.
SecondMurphiscompletedwithoutpartitions.
ThirdMurphispartitioned5/10/15.
The500Challenge
500Pull-ups
500Push-ups
500Sit-ups
500Flutter kicks
500SquatsCompleteinonesession.Youmaybreakitupanywayyouwish.
1,500RepWOD
10roundsof:
100jumpropes
10Burpees
10Sit-ups
10Push-ups
10Squats
10Pull-ups
TheLongestMile
400mofBurpees
400mWalkingLunges400mbearcrawl
400mreversestraight-leggedbearcrawl
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Run100m
50Burpees
Run200m
100Push-ups
Run300m
150WalkingLunges
Run400m
200Squats
Run300m150WalkingLunges
Run200m
100Push-ups
Run100m
50Burpees
5roundsof:
MaxBurpees1:00
MaxPull-ups1:00
Maxtuckjumps1:00
Maxjumpingjacks1:00
Maxdistancerunning2:00
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Scalingsuggestions.Suggestionsformodifyingworkoutsforthoseunabletodothemasprescribed.
Itisbettertoreducenumbersthanrangeofmotion.Ifaworkoutcallsformultiplerounds,cutoutthenumberswithintherounds,not the n u m b e r o f r o u n d s s o t h a t i t w i l l p r o v i d e a s i m i l a r m e t a b o l i c e f f e c t . I f i t i s a t i m epriorityworkout,itisgoodtoreducethetotaltimeallotted.
AirSquats:Thereisnosub.WorkonyourAirSquat.
Doubleunders:OnesubistodosingleswithDoublethenumbers,thoughthisdoesnothingtoactuallydeveloptheDoubleunder.
(Ideallyyouwanttopractice your double undersafterthesubstitution.)
H a n d S t a n d P u s h -
ups:StaticHandstandholdsforaspecifiednumberofsecondsisadecentsubifyoudon'thavethestrengthtodoaHSPU.Another
goodsubisinclinePush-ups,donewithfeetproppedhighonawall,sideofpool,orpieceoffurniture.
Kneestoelbows:BringKneestoarmpits,chest,orashighasyoucan.Alternativelyif youdon'thaveaPull-upbar,youcandostrictV-
UpsorabmatSit-ups.
L-Pull-up:DoastrictPull-upfollowedbyastraighthanginglegraise.
Lunges:Thereisnosub.WorkonyourLunges.
Muscle-ups:Sub is3Pull-ups+3dips.Inordertodevelopthestrengthneededtocompleteamuscle-up,abettersub is3chest-to-
barfalse-gripRingPull-ups+3deepRingdips.
Pistols:Useawallforbalance.Holdacounterweightinyourhandifithelps.IfyoucannotdoaPistol,doAirSquatswithajumpas
highasyoucanoneachone.
Pushups:CanbedoneonKnees. It isbetterto lower thenumbersanddothemfullrangeofmotionratherthanreducetherangeof
motiontogetinthefullnumber.
P u l l u p s : A p p r o p r i a t e s u b i n a m e t a b o l i c
conditioning isbody rowson ringsorabar.Chooseanappropriateheightso thatdoingmore thana fewbody rowsdifficult. Thisw i l l h e l p y o u t o b u i l d u p t o t h e p r e r e q u i s i t e s t r e n g t h n e e d e d t o p e r f o r m f u l l p u l l
ups.Ifyouhavebodybands,hookthemonthebarandunderyourfoot.JumpingPullups(standingonaboxabout9inchesunderthe
bar)canbeeffective.Doingslownegativeswillalsobuildupprerequisitestrength.Standonachairthatallowsyoutohaveyourchin
overthebar,holdontothebar,liftyourlegsup,andslowlyreleaseasfardownasyoucan.
R i n g d i p s : A g o o d s u b s t i t u t i o n i s 3 b a r d i p s f o r e v e r y 1 r i n g d i p . I f y o u d o n ' t h a v e
d i p p i n g b a r s , y o u c a n u s e t w o a d j a c e n t c h a i r s , o r y o u c a n g e t o n a c h a i r t o a P u l l -
upbaranddobardipswithapronatedgrip.Staticholdsonringscanalsobeeffective.
R u n n i n g : N o t h i n g s u b s t i t u t e s r u n n i n g . H o w e v e r B u r p e e s , b o x j u m p s , s i n g l e -u n d e r s , and Doub le -
underscanprovideasimilarmetaboliceffect.
Toestobar:Seekneestoelbows.
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List ofbodyweight exercises.Alistofthemostcommonmovementsyoucoulddowithlittleornoequipment.
AirSquat
- Single/ 2-for-1
Broadjump(akafroghop)
Burpee
-forward/backward/rotate180jump
Dip
- Bar/ Rings
- Strict/ Kipping
Handstand
- Hold/ switch hands
- Push-up/ Walks
Humanflag
Inchworms
L-sit
- Floor/ Paralettes/ Rings/ Bar
Lunge
- Static/ Walking/ Alternate/ Jumping
Muscle-up
- Bar/ Rings
- Strict/ Kipping
Pistol(One-leggedSquats)
- Single/ Alternate
- Hopping/ Box Jump
Plank
- Wall Climb
Pull-up
- Strict/ Kipping/ Butterfly
- Chest to bar/ Clap/ False grip/ Finger grip/ Supinated/ Pronated/ Alternated grip
- Wide/ Narrow
Push-up
- Chest Slap/ Clap/ Diamond/ Bomber
- Incline/ Decline/ Wall hold
Jump Rope
- Single/ Double Unders
- Cross
Sit-up
- Anchored/ Unanchored
- V-up
Hanging
- Toestobar
- Knees to Chest/ Elbows/ Bar