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