Here are 10 workouts you can do at home or on vacation with NO EQUIPMENT! Get out there, work hard, and enjoy!

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WOD #1

AMRAP 21

800m Run

60 Air Squats

40 Hollow Rocks

- run should take roughly 4:00, so you can bike, row, etc a similar time frame

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WOD #2

20 rounds for time:

5 push ups

7 sit ups

10 squats or lunges

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WOD #3

Every 6:00 for 3 sets

-600m Run

30 Sit ups

1:00 MAX effort KB swings or Jumping Air Squats ( or jumping lunges) 

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WOD #4

4 rounds for time :

20 burpees

40 air squats

60 jumping jacks

WOD #5

Every 3:00 for 30:00

200m Run

10 Hand Release Push Ups

10 Sit Ups

• feel free to change the push ups and sit ups to something else! 

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WOD #6

20 rounds for time

5 push ups

10 squats

5 sit ups

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WOD #7

A long time favorite of mine: 7 minutes of Burpees! 

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WOD #8

For time

Run 1 mile, lunging 30 steps at the top of every minute.

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WOD #9

10 rounds

Handstand 30 seconds

Squat hold 30 seconds

Push ups 30 seconds

Air Squats 30 seconds

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WOD #10

7 round for time

14 squats

7 V-ups

7 burpees

7 V-ups

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