Vi bjuder på 25 olika WODar som du inte behöver någon utrustning till så du kan göra dem var än du är. Perfekt på resa eller när du känner dig rastlös i solstolen på sommarstugan! I alla WODar kan du byta ut airsquatsen mot walking lunges eller box step ups för att få in lite mer enbensträning.

Enjoy!

Running and squats

Three rounds for time:

800 m run
50 airsquats

 

Push ups, squats and sit ups

10 rounds for time:

10 push ups
10 sit ups
10 airsquats

 

200 squats for time

For time:

200 airsquats

 

“Susan “

5 rounds for time:
200 m sprint
10 airsquats
10 push ups

 

Sprints and push ups

3 rounds for time:

Sprint 200 m
25 push ups

 

HSPUs and run

3 rounds for time:

10 Handstand push ups
200 m run

 

Tabata squats and tabata push ups

8 rounds:
20 seconds of squats
10 seconds of rest

Then 8 rounds of:

20 seconds of push ups
10 seconds of rest

 

Push ups, squats and sit-ups

20 rounds for time:

5 push ups
5 airsquats
5 sit ups

 

Handstand walk

Walk 100 meters on your hands, even if it is 2 meters at a time.

 

Sit ups and sprints

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

 

Squats and push ups 21-15-9

21-15-9 for time of:

airsquats
push ups

 

Handstand/headstand practice

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand, do not stay over a minute at a time.

 

Jumps and squats

5 rounds for time:

3 vertical jumps
3 airsquats
3 long jumps

 

Gymnastics

8 rounds for time:

Handstand 30 seconds
10 airsquats

 

Air squat tabata

8 intervals of 20s work & 10s rest
Result is the lowest number of reps in one interval

 

Run 8 x 400 m

Run 8 x 400 m, 90 min rest in between

 

1 mile run

Run 1 mile (1600 m) for time

 

Running and squats AMRAP

5 rounds as many reps as possible:

Run 1 minute

Squat 1 minute

 

10×50 m sprints

10 x 50 m sprints
Rest 1 min between the sprints

 

250 jumping jacks for time

250 jumping jacks for time

 

100 burpees

100 burpees for time

 

HSPUs and running

4 rounds:

5 handstand push ups
400 m run

 

Jumping jacks, squats, push ups and burpees

For time:

100 jumping jacks
75 airsquats
50 push ups
25 burpees

 

Push ups, hollow rocks and running

5 rounds for time:

10 push ups
10 hollow rocks
200 m run

 

Run and squat!

4 rounds for time:

400m run
50 air squats