WOD on the ROAD

On the road and don’t want to miss your Crossfit Workouts? Then this is the page for you. Check out Eva T’s body weight workouts. For those of you that don’t know, Eva Twardokens is – in a lot of the CrossFit videos and is an amazing athlete. She is a 2x Olympian and was a 12 year member of the US ski team.

She posts different bodyweight workouts every day—it’s great for those of you who are doing workouts at home or on the road where you don’t have access to a lot of extra equipment.

Run 1/2 mile 50 air squats – 3 rounds.

10 push-ups 10 sit ups 10 squats – 10 rounds.

200 air squats for time.

“Susan” Run 200m 10 squats 10 push ups 5 rounds.

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

10 Handstand push ups and a 200m run 3 rounds.

Tabata squats and tabata pushups.

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

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

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

Invisible Fran…21-15-9 of air squats and push ups for time.

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.

Run 1 mile for time.

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

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.

3 vertical jumps 3 squats 3 long jumps – 5 rounds.

Handstand 30 seconds and 10 squats, 8 rounds.

10 push-ups 100M dash 10x.

Tabata squats.

5x 400M sprints.

10 X 100 m dash.

25 pressing snatch balances each arm. No weight.

Run 1 mile, lunging 30 steps every 1 minute.

handstand 30 seconds and 20 air squats, 5 rounds.

10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.

100 air squats. For time.

4x 25 jumping squats

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

10 air squats every 1 minute of your 1 mile run.

100 burpies for time.

Run 1 mile for time.

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

10 vertical jumps, run 400 meters, 5 rounds.

spend a total of 3 minutes in a handstand.

100 air squats for time.

Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.

Sprint 100 meters, Walk 100 meters, 10 rounds.

100 push ups for time.

Run 1 mile for time.

10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.

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

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

Tabata Squats.

50 split jumps for time.

Workout…Handstand for 30 seconds or 5 handstand push ups…400 meter run. 4 rounds.

10 burpies, 100meter sprint 10x for time.

“L” sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!

run 400 meters, 50 air squats. 4rounds.

handstand 30 seconds, to squat hold 30 seconds. 10 rounds.

Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds

Run 1 mile for time.

10 push-ups, 10 squats, 10 rounds.

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

Handstand to Jack-Knife to vertical jump. 30 Reps.

Run 1 mile with 100 air squats at midpoint, for time.

7 squats, 7 burpies, seven rounds, for time.

10x 30 second handstand to 30 second bottom of the squat hold.

Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.

Run 1 mile, plus 50 squats-for time.

100 burpies for time.

5 squats, 5 push-ups, 5 sit ups, 20 rounds.

Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.

5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.

Handstand 10 seconds jack-knife to vertical jump. 25 reps…

Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!

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

Run 1 mile and do 10 push-ups every 1 minute.

sprint 100m 30 squats…8 rounds.

30 push ups, 30 second handstand or Plebs Plank..3 rounds.

10 sit ups and 10 burpies…10 rounds-for time.

handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.

250 jumping jacks…for time.

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

Tabata Push-ups.

30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.

with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.

Run 1 minute, squat 1 minute 5 rounds.

run 1 mile for time.

air squat x 10 push up x 10 sit up x 10 3 rounds for time

10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.

Do Tabata Squats with eyes closed.

bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.

20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.

Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.

sprint 50 meters, 10 push ups. 10 rounds.

50 air squats, 4 rounds. rest for 2 minutes between rounds.

3x 20 tuck jumps. 3x 30 second handstands.

400m run/sprint 30 air squats, 3rounds for time.

20 jumping jacks, 20 burpies, 20 air squats…3 rounds

Warm up. Run 100 meters and do 20 air squats. 10 rounds.

Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.

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

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.

10x 50 meter sprint.

Test yourself on a max set of push ups…tight body chest to the floor…full extension!
If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.

Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups

run 400m air squat 30 hand stand 30 seconds 3 rounds for time

5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form

50 burpies for time.

5 pushups, 5 squats, 5 sit-ups – 20 rounds

Run 1 mile, stopping every minute to do 20 air squats.

30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds

run 200 meters, 50 squats, 3 rounds

Tabata Squats

Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time.

10 thoughts on “WOD on the ROAD

  1. , All women have insecurities, if sonmeoe says they don’t, they are lying. I am sure it is instinctual (how could it not be when all of us share the same trait?) ^ I’m *assuming* (I might just being seeing this through my feminist lens ) that K-Mac is referring to body/appearance insecurities. That being said, what I have to say is this:It is NOT instinctual. It is CULTURAL. Western women (or maybe it’s women from industrialized cultures? either way it’s ESPECIALLY bad in the U.S.) have been totally BRAINWASHED into micromanaging their appearances in a way that simply does not exist in less developed areas of the world. The media is to blame for this. Industry (beauty, diet, fashion, even fitness) is to blame for this. Pornography is to blame for this. Ubiquitous marketing is to blame for this.Telling hints:- Anorexia is a culture-specific syndrome that DOES NOT EXIST outside of the U.S. and a few highly developed European countries.- One study introduced American television into a tribal culture (can’t remember where) that otherwise had no media. After a mere 3 weeks, the rate of self-induced vomiting in the tribe’s women skyrocketed up something 30% (sorry I’m being sloppy with the details it was years ago that I learned about this research)- When questioned about their body satisfaction, 80% of African-American women indicated that they were satisfied with their bodies, compared to a paltry 11% of Caucasian women. Psychologists hypothesize that this is partly due to the different portrayals of AA and white women in American media ( curvy vs boyish bodies), as well as greater value being placed on curviness in AA culture (in general).- This is PURELY ANECDOTAL, but I was a Peace Corps volunteer in Africa a few years ago. Where I lived, men frequently said that all women are beautiful . Many thought it was ridiculous to compare them for this reason, even asserting that you simply cannot compare them. For them, volumptuosness was a status symbol that indicated wealth. Husbands liked to publicly point out their wives fatty spots with great pride! This meant that the husband took good care of this wife and gave her only the best fool to eat. It also indicated that the woman was fertile and would have many children (big families are another status symbol, as you have to have the resources to support everyone). African men used WOW! You are well-formed! accompanied by a stocky, pec-flexing gesture as a PICK-UP LINE, and the targeted women would giggle and blush. (Men said this to me all the time. It took forever to get used to it and truly FEEL it as a compliment.) Additionally, in what little media you came across (music videos in the local cinema or restaurant in the city, sparse billboards in the city, posters in little stores that came along with the products [like powdered milk or cookies]), EVERYONE was depicted. It didn’t matter what the person looked like. Skinny, fat, snaggly-toothed, whathaveyou. Normal people. Normal Africans. Hey, that’s what people look like! There was little attempt to portray anything besides reality real and simple.^ By the way, largeness/fatness in rural Africa is not uncommon by any means, especially among the women. (Men tend to be lean, but as we know the male body simply doesn’t store fat the way the female body does.) Ubiquitous scrawny, starving Africans is a total myth. (Malnutrition in Africa is a result of limited VARIETY of foods, partly due to harsh climates and partly due to a lack of interest/knowledge in/about optimal nutrition, not a question of abundance.) So it’s not valued simply because it’s unique or hard to come by. ANYHOO, the reason I wanted to say something was NOT to criticize or argue (I promise! I am writing this and loving you all!), but in the hopes that if women saw that this was a problem imposed on us from an external source, that it is our perfectly sane response to an insane context we could start to attack that parasite TOGETHER. I believe that is the only way it will ever go away. We have to reject the whole business en masse. We have to stop sanctioning the culture surrounding it. So hard, because when all you’ve experienced is *that* culture, you can’t see it. You can only see it from the outside looking in. (The whole fish in the water not knowing they are wet thing.) So hard. But so necessary.^ I think it is so, so dangerous for us to accept this whole business as instinctual , natural , normal , and/or just part of being a woman . It’s NOT. This is partly semantics, of course. You could say that it’s part of being an American woman, and that would totally change the tone, because it would point out that the problem is culture-specific. I know this sounds nit-picky, but I just think this is so important, because it helps us get our minds in the place they need to be to unite against the problem. The minute we accept it as just the way it is , we also accept that it can’t be changed (to some extent), which is disempowering. If we frame it as something temporary and changeable, we feel more in control, more empowered. This is totally what we need! 😉 SIDE NOTE Life changers:- Read The Beauty Myth by Naomi Wolf. It’s a bit old, and the writing can be hard to follow, but Wolf takes you on a historical journey by explaining the various ways we have been culturally conditioned to place disproportionate value on beauty . If you read it with an open mind, this book can give you the strength to say, NO. F*CK THAT. This is not just how it is’. I’m not playing this f*cking game anymore! and to say buh-bye! to those who do.- Read The Feminine Mystique . This was the dilemma of our grandmother’s. Instead of beauty being the determinant of their value and woman-ness , it was their domestic prowess. I feel like this book is less relatable for young women simply because we never had this experience, but it is eerie how PERFECTLY the domesticity issue parallels the beauty one. I think it helps you see how the social power dynamics have played out over time. Plus, this author takes a more scientific approach, and her writing is quite clear and analytical.- Get the heck out of this country and go somewhere where there are no advertisements. Stay there for an extended period of time, and only hang out with the locals. They will teach you so much. 🙂

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