Hans en Fosse 

Travel WODs

Als je op vakantie bent wil dat niet zeggen dat je geen tijd hebt om enkele korte WODs te doen (vergeet niet je jumprope mee te nemen!). 3, 2, 1… GO!!!!

#1
3 Rounds AFAP of:
Run 800 Meter
5
0 Air Squats

#2
10 Rounds AFAP of:
1
0 Push-Ups
1
0 Sit-Ups
1
0 Air Squats

#3
AFAP:
20
0 Air Squats

#4
5 Rounds AFAP of:
Run 200 Meter
1
0 Air Squats
1
0 Push-Ups

#5
3 Rounds AFAP of:
Run 200 Meter
2
5 Push-Ups

#6
3 Rounds AFAP of:
1
0 Handstand Push-Ups
Run 200 Meter


#7
20 Rounds AFAP of:
5 Push-Ups
5 Air Squats
5 Sit-Ups


#8
10-9-8-7-6-5-4-3-2-1 Sit-Ups
Sprint 100 meter between each set


#9
21-15-9 reps of:
Air Squats
Push-Ups

#10
Handstand hold for a total of 5 minutes

#11
AFAP:
Run 1 mile

#12
6 Rounds AFAP of:
10 Push-Ups
10 Air Squats
10 Sit-Ups

#13
5 Rounds AFAP of:
3 Tuck Jumps
3 Air Squats
3 Broad Jumps

#14
8 Rounds AFAP of:
Handstand hold 30 seconds
10 Air Squats

#15
10 Rounds AFAP of:
10 Push-Ups
Run 100 Meter

#16
AFAP:
Run 1 mile, 30 lunge steps every minute

#17
5 Rounds AFAP of:
Handstand hold 30 seconds
20 Air Squats

#18
AFAP:
250 Air Squats

#19
4 Rounds AFAP of:
10 Tuck Jumps
10 Push-Ups
10 Sit-Ups

#20
AFAP:
100 Burpees

#21
10 Rounds AFAP of:
10 Push-Ups
10 Air Squats
10 Tuck Jumps

#22
5 Rounds AFAP of:
Handstand hold 1 minute
H
old bottom of the squat 1 minute

#23
10 Rounds AFAP of:
Sprint 100 Meter
Walk 100 Meter

#24
AFAP:
100 Push-Ups

#25
10-9-8-7-6-5-4-3-2-1 reps AFAP of:
Burpees
Sit-Ups

#26
3 Rounds AFAP of:
50 Sit-Ups
Run 400 Meter

#27
10 Rounds AFAP of:
10 Walking Lunges
10 Push-Ups

#28
10 Rounds AFAP of:
1
0 Burpees
 Run 100 Meter


#29
4 Rounds AFAP of:
Run 400 Meter
5
0 Air Squats

#30
10 Rounds AFAP of:
1
0 Push-Ups
1
0 Air Squats

#31
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.

#32
AFAP:
Run 800 Meter
10
0 Air Squats
R
un 800 Meter

#33
7 Rounds AFAP of:
7 Air Squats
7 Burpees


#34
5 Rounds AFAP of:
5
0 Air Squats
Rest the amount of time it took to complete the 50


#35
AFAP:
Run 1 mile-- do 10 Push-Ups every minute


#36
8 Rounds AFAP of:
Run 100 Meter
3
0 Air Squats

#37
10 Rounds AFAP of:
10 Sit-Ups
10 Burpees

#38
AFAP:
250 Jumping Jacks

#39
AFAP:
100 Jumping Jacks
75 Air Squats
50 Push-Ups
25 Burpees

#40
5 Rounds AFAP of:
Run 1 minute
Squat 1 minute

#41
3 Rounds AFAP of:
10 Air Squats
10 Push-Ups
10 Sit-Ups

#42
AFAP:
50 Air Squats
Rest for 2 minutes between rounds

#43
3 Rounds AFAP of:
20 Jumping Jacks
20 Burpees
20 Air Squats

#44
10 Rounds AFAP of:
Run 100 Meter
20 Air Squats

#45
AFAP:
100 Push-Ups
100 Sit-Ups
100 Air Squats

#46
3 Rounds AFAP of:
30 Push-Ups
40 Sit-Ups
50 Air Squats

#47
AMRAP in 20 minutes of:
5 Push-Ups
10 Sit-Ups
15 Air Squats

#48
21-15-9 reps AFAP of:
Walking Lunges (each leg)
Handstand Push-Ups

#49
3 Rounds AFAP of:
Run 400 Meter
50 Air Squats
25 Push-Ups

#50
AFAP:
Run 1000 Meter
100 Air Squats
50 Push-Ups

#51
Squats for time (pick a number between 100-500)

#52
10-9-8-7-6-5-4-3-2-1 reps AFAP of:
Burpees
Push-Ups
Sit-Ups

#53
AMRAP in 20 minutes of:
5 Handstand Push-Ups
10 Pistols

#54
“Annie”
50-40-3
0-20-10 reps AFAP of:
Double-Unders
Sit-Ups

#55
50-40-30-20-10 reps AFAP of:
Single-Unders
Push-Ups

#56
AFAP:
Burpees (50-150 pick a number and go for it!)

#57
AFAP:
Run 800 Meter
50 Air Squats
50 Sit-Ups

#58
AFAP:
Run 1 mile
100 Push-Ups
200 Air Squats
Run 1 mile

#59
21-15-9 reps AFAP of:
Handstand Push-Ups
Chair Dips
Push-Ups

#60
AFAP:
21 Push-Ups
42 Air Squats
15 Push-Ups
30 Air Squats
9 Push-Ups
18 Air Squats

#61
AFAP:
400 Meter Walking Lunges

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#62
AFAP:
Run 400 Meter
50 Air Squats
Run 400 Meter
50 Push-Ups
Run 400 Meter
50 Sit-Ups
Run 400 Meters

#63
AFAP:
80-60-40-20 reps of Air Squats
40-30-20-10 reps of Sit-Ups
20-15-10-5 reps of Handstand Push-Ups

#64
AFAP:
50 Walking Lunges
Run 800 Meter
5
0 Walking Lunges

#65
AFAP:
30 Handstand Push-Ups
40Jump Squats
50 Sit-Ups
60 Air Squats
70 Double-Unders

#66
AFAP:
60 Push-Ups
Run 400 Meter
40 Push-Ups
Run 800 Meter
20 Push-Ups
Run 1 mile

#67
5 Rounds AFAP of:
100 Single-Unders
50 Air Squats

#68
AFAP:
150 Double-Unders

#69
AMRAP:
2 Minutes Double-Unders
2 Minutes Sit-Ups
Rest 1 minute
90 seconds Double-Unders
90 seconds Sit-Ups
Rest 1 minute
60 seconds Double-Unders
60 seconds Sit-Ups

#70
AFAP:
100 Air Squats
75 Sit-Ups
50 Tuck Jumps
Run 400 Meter