Hotel & Travel WODs
Read This Before Picking WOD:
Every 30 seconds for 5 minutes peform 5 burpees. If this is too easy, do 6; if it's too hard, do 4. This is a great warm-up for all of the below WODs. Try to get a sweat going before starting.
Scale/Modify as needed
Use a treadmill if you can't run outside, 400m = .25 miles
Lower the weight if it's too heavy
Set a time cap so you don't just go through the motions, 20-25 minutes is about the longest you want to take to complete a WOD
Email us if you have more questions
If you don't know what a movement is, for example hollow rocks, please google it or click here
Scroll down for the list of WODs that DO NOT require any equipment
'08 Games Special:
Thruster w/45# dumbbells
Immediately after: Sprint at the highest incline and the fastest speed you can handle for 2 minutes. Increase the speed as you go, by 1:40 you should feel purely smoked in your legs…then push through it!
Note: Little tribute to the 2008 Games. This one had to be short and dirty. A little blend of Fran, Squat Clean (thruster) and the Burpee DL workout….can't forget the run though.
Jason Khalipa Special:
30 seconds on 30 seconds off. Treadmill to highest incline, speed starts at a jog for a while then at moderate for 3 minutes, more challenging for 3 minutes, very challenging for 3 minutes. Hard as hell for 7 minutes. 15% incline and level 8.5mph is pretty legit. Total WORK time is 10 minutes.
Notes: Your probably wondering…..how the hell is a run special to Jason. This hurts like not much else you can do in the hotel gym, try it and let me know. You know you are at the right speed for your final sets when you literally fall off the treadmill at second 29-30. You should gradually feel yourself going towards the end of the treadmill. You should genuinely be nervous that you will fall off the treadmill. (you are going too fast if you fall off….don't do that)
Matt Chan Special:
Every minute on the minute:
10 thrusters @ 40# db's
20 double unders
Note: Hit this hard, don't just go through the motions. This should be doable to complete for most people.
Chris Spealler Special:
100 hang squat clean thrusters w/ 35# dumbbells
At the start of every minute perform 5 burpees
Note: Hit this hard, don't just go through the motions. Don't eat clam chowder right before it like I had the first time I did it.
AMRAP 5 minutes:
7 lat pull down (heavy)
10 push ups
AMRAP 5 minutes:
DB Snatch right arm/left arm (5 each)
10 sit ups
AMRAP 2 minutes:
Jumping Air Squats
Notes: Hit this hard, don't just go through the motions. Finish hard on the jumping squats, things will get a bit spicy….enjoy it.
Tabata: Man-makers--push up, pull right arm to chest w/dumbbell, push up, pull left arm to chest w/dumbbell) with 45# dumbbells.
Tabata Hollow Rock
Notes: Hit this hard, don't just go through the motions. Each tabata is 4 minutes long. 20 seconds of work followed by 10 seconds of rest. Try and hold your numbers. Keep your shoulders off the floor on the hollow rocks. Go for 15-20 on the squats.
Start a clock:
Run for 5 minutes at a moderate pace on the treadmill.
At minute 6 perform max snatches in 2 minutes alternating arms with the dumbbell.
At minute 9 perform max KB swings w/dumbbell in 1 minute
At minute 11 perform max front squats holding the same dumbbell for 2 minutes
At minute 14 perform max burpees for 1 minute
Notes: Hit this hard, don't just go through the motions. Moderate means moderate, should have some challenge in it. If your jogging or walking your doing it wrong. Don't stop moving on the snatches, swings, or front squats. Hit the burpees hellllllllllllaaaaaa hard….then your done.
5 Rounds for time:
3 Wall Climbs (walk your feet up a wall while facing the wall, walk back down…may want to do it outside)
7 squat cleans w/45# dumbbells
Notes: Hit this hard, don't just go through the motions. Touch the floor on each squat clean, receive in a full squat.
AMRAP 10 minutes:
10 Push Press w/35# dumbbells
Notes: Hit this hard, don't just go through the motions. Try and get the push press unbroken (don't re-dip, that would be a push jerk). Stay smooth and consistent on the burpees, no need to get too crazy on those, stay moving.
No Weights Required for Below WODs:
Start a clock 1 WOD:
Run 5 flights of stairs, perform 30 air squats, repeat for 20 minutes.
Note: Hit this hard, don't just go through the motions. If the place you are at does not have stairs higher than 5 stories, run back down and continue.
Start a clock 2 WOD:
Every 30 seconds: Perform: 6 burpees for 10 minutes. Immediately after, run a mile for time on the treadmill.
Notes: Hit this hard, don't just go through the motions. This one is badass. Don't patty cake the run.
Turn on a song:
Do abs non-stop until it’s over. Then start another song, and do burpees until it’s over.
Burpees & Sit-ups
10 Walking Lunges (each leg)
Short and Sweet:
Note: Hit this hard, don't just go through the motions, it’s short so you have no excuse!
AMRAP 12 minutes:
7 Dips (take two chairs if necessary)
10 jumping alternating lunges
Note: Hit this hard, don't just go through the motions.
4 X 400m Run
Rest 2:1 after first run
Rest 1.5:1 after second run
Rest 1:1 after third run
5 rounds of:
10 Air squats
Burpees in Time and Space:
14 minute AMRAP:
100 Foot Burpee Broad Jump
100 Foot Walking Lunges
Move your Body:
24 Jumping Air Squats
2 X 12:
2 minute Hollow Rock
12 Minute AMRAP:
2 minute Hollow Rock
*Select WODs above courtesy of Jason Kahlipa