Är du ute och reser mycket och vill hålla igång träningen?
Här är ett arkiv med kroppsvikt och konditionsträning som du kan utföra vart som helst.
Det enda redskapet du kan behöva använda är ett hopprep.
Uppvärmning
3 Rounds
15-sekunder Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Pushups
Träningar
1
1 Round for Time
100 Push-ups
100 Sit-ups
100 Squats
2
3-5 Rounds for Time
30 Push-ups
40 Sit-ups
50 Squats
3
Amrap 20 min
5 Pushups
10 Situps
15 Squats
4
21-15-9 for time
Lunges (each leg)
Handstand Push-ups
5
3 Rounds for Time
Run 400 meters (or any sprint distance – 1:30-2:30 min long)
50 squats
25 pushups
6
1 Round for Time
Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
7
1 Round for Time
Squats for time (pick a number between 100-500)
8
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
Burpees
Pushups
Situps
9
Amrap 20 minutes
5 Handstand push-ups
10 Pistols
10
5 Rounds for Time
Run 400 meters (1:30-2:30 mins)
30 Squats
11
50-40-30-20-10 Rep Rounds for Time
Double-Unders (jump rope)
Sit-ups
12
50-40-30-20-10 Rep Rounds for Time
Single unders
Pushups
13
1 Round for Time
Burpees (50-150 – pick a number and go for it!)
14
3 Rounds for Time
Run 800 meters (Run about 5 mins)
50 Sqiats
50 Sit-ups
15
Run 1.6 km
100 Push-ups
200 Squats
Run 1.6 km
16
21-15-9 Rep Rounds for Time
Handstand Push-ups
Chair Dips
Push-Ups
17
1 Round for Time
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
18
1 Round for Time
Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!
19
2 Rounds for Time
10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
20
1 Round for Time
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
21
80-60-40-20
Air Squats
40-30-20-10
Situps
20-15-10-5
Handstand pushups
22
50 Walking Lunges (each leg)
800 M run
50 Walking Lunges
23
5 Rounds
10 Shuffle run (aka Suicide’s) – 20-50 meters
10 Burpees
24
50-35-15
Leg lifts
Pushups
Situps
25
30 Handstand pushups
40 Jump squats
50 Situps
60 Squats
70 Double unders
26
Amrap 20 min
10 Bench dips
10 Box jumps
10 Lunges (each leg)
27
12 Rounds for time
10 Burpees
10 Leg lifts
28
Repeat 10 times
Sprint 100 meters
Rest 1 minute
29
60 Pushups/30 HSPU (Handstand pushups)
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1.6 km
30
5 rounds for time
100 Single unders
50 Squats
”CrossFit Evolution – Travel Wod’s”
NATURAL FITNESS 2012