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
*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!
