Vacation WODs

Since I can just steal this from other people, here's a long list of workouts you can do at home without any equipment (except a watch). Oh, a track helps.

You need to get out and do something cardiovascular 2-3 times a week during vacation. Some of these are more strength based. That's still good and important, but you have to run/bike too. Mix it up.

1) Run 1/2 mile 50 air squats - 3 rounds.

2) 10 push-ups 10 sit ups 10 squats - 10 rounds.

3) 200 air squats for time.

4)"Susan” Run 200m 10 squats 10 push ups 5 rounds.

5) Sprint 200m and do 25 push ups, 3 rounds.

6) Tabata squats or tabata pushups. (I'll explain Tabata if I haven't)

7) 5 push ups 5 squats 5 sit ups, 20 rounds.

8) 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

9) 21-15-9 of air squats and push ups for time.

10) Run 1 mile for time.

11) 10 push ups 10 air squats and 10 sit ups, 6 rounds for time.

12) Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.

13) 10 push-ups 100M dash 10x.

14) 100 air squats. For time.

15) 4x 25 jumping squats

16) 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.

17) 100 burpees for time.

18) 10 vertical jumps, run 400 meters, 5 rounds.

19) 100 push ups for time.

20) 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.

21) 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.

22) 10 walking lunges, 10 push-ups, 10 rounds.

23) run 400 meters, 50 air squats. 4rounds.

24) 7 squats, 7 burpees, seven rounds, for time.

25) 50 air squats x 5. Rest equal amounts as it took to do each 50.

26) 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.

27) sprint 50 meters, 10 push ups. 10 rounds.

28) 100 air squats 3 min. rest, 100 air squats.

29) Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.

30) Any of various track workouts that we'll post.