“How can I keep training whilst at home or travelling?”
Having been asked this a few times it seems sensible to post a few ideas for WODs on the occasions that equipment is limited. Here are a few suggestions – please feel free to email for more or ask for specific programming if you are away.
1. Tabata circuits. Pick 4 or 5 exercises and do each one for 8 intervals of 20 seconds work + 10 seconds rest then move to the next exercise.
You can use push ups / sit ups / squats / v-sits / lunges / jump squats or lunges / L-sit / hill sprints / burpees / twist sit ups / squat thrusts / handstand push ups / dish hold etc
2. ‘Annie’: 50/40/30/20/10 double unders & sit ups.
3. 3 rounds of 1min on each station:
Push ups / sit ups / burpees / handstand hold / double unders / rest.
4. Swim
5. In a swimming pool do 16 pool dips (on the edge with legs in water) swim a length do 14 dips, length, 12 dips, length, 10 etc…
6. 3 rds of: 400m run / 35 push ups / 15 tuck jumps.
7. 100 double unders
100 push ups
100 sit ups
100 squats
For strength work you can work on:
1. Single arm push ups: put one hand on the floor and balance the other on a raised surface like a ball, foot stool, step etc. Try to push mainly with the hand on the floor.
2. L-sit holds using 2 chairs to put your hands on.
3. Single leg squats: if you need to scale one can perform the exercise and the other can assist with balance and help pull them up. You can also do them in-between 2 chairs, using your hands on the chairs to assist the exercise.
4. Handstand push ups: box scalings for this if you can’t do them Rx’d.
5. Find a strong tree branch to do Pull Ups on.