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WODs for the road: 10 no-equipment workouts you can do anytime, anywhere

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WODs for the road: 10 no-equipment workouts you can do anytime, anywhere

Whether you’re heading home or moving into hosting mode this holiday season, one thing’s for sure: your time in the gym during these end-of-year months can start to feel sparse. But don’t let the hustle and bustle of the holidays deter you from staying active! 

To help keep you moving, here are 2 weeks of workouts you can do anytime, anywhere — no equipment needed! 

#1

4 Rounds For Time:

Run 400m

50 Air Squats

25 Sit-ups

#2

10 Rounds For Time:

5 Pushups

10 Hollow rocks

15 Squat jumps

#3

For Time:

200m Walking lunge

#4

5 Rounds:

1 Hill sprint

25 Tuck-ups*

*At the top of the hill perform your tuck-ups; rest as you walk back down to the start

#5

Moving continuously for 20:00:

20 Glute bridges

15 V-ups

10 Bear pushups

#6

30-20-10

Burpees

Jumping lunges

Russian twists

#7

In 30:00 (for form, not for time), in partners:

10 Hamstring curls*

20 Air squats

30 Plank up-downs

*Partners trade off doing the curls; then move together during the squats and up-downs.

#8

For time:

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

Push-ups, with a 100 meter sprint between sets

#9

For Time:

Run 1 mile

Spend a total of 5 minutes in a hollow hold

Run 1 mile

#10

For time, for 200m:

1 burpee + 1 broad jump + 5 air squats

As always, if you get stuck on a movement or need to modify, there ain’t no shame in the scaling game. If you need ideas for how and what to modify, don’t hesitate to reach out. Happy holidays, y’all! 

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Crossfit Renew

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