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 Needed | Skip Rope | |
|---|---|---|
| Day | RX | Scaled |
| 1 | Skill: Handstand Hold: 3X1 min | Skill: Wall Climb Hold: 3X1 min |
| 3 rounds for time: 50 air squats, 30 push ups, 20 alternating split jumps | 3 rounds for time: 30 air squats, 15 push ups, 10 alternating split jumps | |
| 2 | Skill: DU work 10 min on DU | Skill: Single skips: work 10 min |
| 20 min AMRAP: run 200m, 21 jump squats, 15 burpees, 9 atomic sit ups | 12 min AMRAP: run 100m, 15 jump squats, 10 burpees, 9 leg raises | |
| 3 | Skill: 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 skips | 12 min EMOM: odd min: 8 burpees, even min: 20 DU/ 40 single skips/ 40 Jumping Jacks | |
| Tabata sit ups | Tabata sit ups | |
| 4 | 30 min Run | 20 min run |
| 5 | 30,20,10 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 ups | same WOD but scale down count to 15,10,5 |
| 6 | prison cell burpees followed by 1 mile run | scale ladder to end at 15 and run to 800m |
| prison cell burpees: ladder going up by 1 from 1 to 20 of burpees | ||
| 7 | Skill: V ups: 3X max effort | Skill: 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 rest | same WOD but 3 rounds and rest 2 min | |
| 8 | Skill: HS hold:1 min, 90 sec, 2 min | wall climb hold; scale duration as needed |
| 15 min AMRAP: 3 wall climbs, 6 HR push ups, 9 air squats, run 200m | same WOD but 10 min | |
| Tabata hollow rocks | ||
| 9 | Run 40 min | Run 25 min |
| 10 | Skill: 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 rocks | scale counts as needed: 1 DU= 2 single skips | |
| Tabata push ups | Tabata push ups |
Here are the ones that need Dumbbells/Kettlebells:
| Equipment Needed | Skip Rope, KB and Dumbbells | |
|---|---|---|
| Day | RX | Scaled |
| 1 | Skill: Handstand Hold: 3X1 min | Skill: Box Handstand Hold: 3X1 min |
| 3 rounds for time: 50 air squats, 30 push ups, 20 alternating dumbbell snatches | 3 rounds for time: 30 air squats, 15 push ups, 10 KB Swings | |
| 2 | Skill: DU work 10 min on DU | Skill: Single skips: work 10 min |
| 3 rounds: run 400m, 21 KB swings, 12 burpees to high knee jumps | 12 min AMRAP: run 200m, 15KB swings, 8 burpee to high knee jumps | |
| 3 | Skill: 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 skips | 12 min EMOM: odd min: 8 burpees, even min: 20 DU/ 40 single skips/ 40 Jumping Jacks | |
| Tabata sit ups | Tabata sit ups | |
| 4 | 30 min Run | 20 min run |
| 5 | 15, 12, 9 HSPU, KB front rack walking lunges, hollow rocks rest 1min repeat 12,9,6 rest 1 min repeat 9,6,3 | same WOD sacle HSPU to box (inclined) push ups |
| 6 | prison cell burpees followed by 1 mile run | scale ladder to end at 15 and run to 800m |
| prison cell burpees: ladder going up by 1 from 1 to 20 of burpees | ||
| 7 | Skill: V ups: 3X max effort | Skill: 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 rest | same WOD but 3 rounds and rest 2 min | |
| 8 | Skill: HS hold:1 min, 90 sec, 2 min | wall climb hold; scale duration as needed |
| 15 min AMRAP: 3 wall climbs, 6 HR push ups, 9 goblet squats, run 200m | same WOD but 10 min | |
| Tabata hollow rocks | ||
| 9 | Run 40 min | Run 25 min |
| 10 | Skill: 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 rocks | scale counts as needed: 1 DU= 2 single skips | |
| Tabata push ups | Tabata push ups |
Enjoy your break guys, and stay fit!
