Stay fit during Eid break!

WOD-Holidays

Eid break is coming our way, while you are reading this you’ve probably planned your vacation and even booked your hotel already! But being away from the box doesn’t mean that you cannot workout. Here are some workouts to keep you busy during your vacation, we have classified the workouts into ones that can be done with no equipment at all, and to ones that can be done if you have access to a hotel gym or if you have access to dumbbells and kettlebells wherever you are going. Here are the equipment-less WODs:

Equipment NeededSkip Rope 
DayRXScaled
1Skill: Handstand Hold: 3X1 minSkill: Wall Climb Hold: 3X1 min
3 rounds for time: 50 air squats, 30 push ups, 20 alternating split jumps3 rounds for time: 30 air squats, 15 push ups, 10 alternating split jumps
2Skill: DU work 10 min on DUSkill: Single skips: work 10 min
20 min AMRAP: run 200m, 21 jump squats, 15 burpees, 9 atomic sit ups12 min AMRAP: run 100m, 15 jump squats, 10 burpees, 9 leg raises
3Skill: Sprints: 4X50 (4 min rest between heats)Skill: Sprints: 4X50 (4 min rest between heats)
12 min EMOM: odd min: 12 burpees, even min: 30 DU/60 single skips12 min EMOM: odd min: 8 burpees, even min: 20 DU/ 40 single skips/ 40 Jumping Jacks
Tabata sit upsTabata sit ups
430 min Run20 min run
530,20,10 Hollow rocks, hand release pushups rest 1 min, 30,20,10 leg raises, diamond push ups, rest 1 min 30,20,10 sit ups, push upssame WOD but scale down count to 15,10,5
6prison cell burpees followed by 1 mile runscale ladder to end at 15 and run to 800m
prison cell burpees: ladder going up by 1 from 1 to 20 of burpees
7Skill: V ups: 3X max effortSkill: V ups: 3X max effort
5 rounds: 1 min max effort: burpees, 1 min max effort: air squats, 1 min max effort: DU/single skips, 1 min restsame WOD but 3 rounds and rest 2 min
8Skill: HS hold:1 min, 90 sec, 2 minwall climb hold; scale duration as needed
15 min AMRAP: 3 wall climbs, 6 HR push ups, 9 air squats, run 200msame WOD but 10 min
Tabata hollow rocks
9Run 40 minRun 25 min
10Skill: sprints: 3X100 (rest 4 min between heats)Skill: Sprints: 4X50 (4 min rest between heats)
50 DU, 50 Hollow rocks, 40 DU, 40 super man rocks, 30 DU, 30 Hollow rocks, 20 DU, 20 superman rocks, 10 DU, 10 Hollow rocksscale counts as needed: 1 DU= 2 single skips
Tabata push upsTabata push ups

Here are the ones that need Dumbbells/Kettlebells:

Equipment NeededSkip Rope, KB and Dumbbells 
DayRXScaled
1Skill: Handstand Hold: 3X1 minSkill: Box Handstand Hold: 3X1 min
3 rounds for time: 50 air squats, 30 push ups, 20 alternating dumbbell snatches3 rounds for time: 30 air squats, 15 push ups, 10 KB Swings
2Skill: DU work 10 min on DUSkill: Single skips: work 10 min
3 rounds: run 400m, 21 KB swings, 12 burpees to high knee jumps12 min AMRAP: run 200m, 15KB swings, 8 burpee to high knee jumps
3Skill: Sprints: 4X50 (4 min rest between heats)Skill: Sprints: 4X50 (4 min rest between heats)
12 min EMOM: odd min: 12 burpees, even min: 30 DU/60 single skips12 min EMOM: odd min: 8 burpees, even min: 20 DU/ 40 single skips/ 40 Jumping Jacks
Tabata sit upsTabata sit ups
430 min Run20 min run
515, 12, 9 HSPU, KB front rack walking lunges, hollow rocks rest 1min repeat 12,9,6 rest 1 min repeat 9,6,3same WOD sacle HSPU to box (inclined) push ups
6prison cell burpees followed by 1 mile runscale ladder to end at 15 and run to 800m
prison cell burpees: ladder going up by 1 from 1 to 20 of burpees
7Skill: V ups: 3X max effortSkill: V ups: 3X max effort
5 rounds: 1 min max effort: burpees, 1 min max effort: Dumbbell strict press, 1 min max effort: DU/ single skips, 1 min restsame WOD but 3 rounds and rest 2 min
8Skill: HS hold:1 min, 90 sec, 2 minwall climb hold; scale duration as needed
15 min AMRAP: 3 wall climbs, 6 HR push ups, 9 goblet squats, run 200msame WOD but 10 min
Tabata hollow rocks
9Run 40 minRun 25 min
10Skill: sprints: 3X100 (rest 4 min between heats)Skill: Sprints: 4X50 (4 min rest between heats)
50 DU, 50 Hollow rocks, 40 DU, 40 super man rocks, 30 DU, 30 Hollow rocks, 20 DU, 20 superman rocks, 10 DU, 10 Hollow rocksscale counts as needed: 1 DU= 2 single skips
Tabata push upsTabata push ups

Enjoy your break guys, and stay fit!

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