Workouts Travel

Burpaloza

Perform 1 burpee on the first minute, 2 on the second minute and so on.  Continue adding 1 burpee per minute for as long as you are able.


Whel of Hapiness (Pull up bar)

Spin the wheel of hapiness and health (pictured below).  Complete 30 reps (10 if pullups) of whatever the wheel feels you need to work on (the Wheel knows best), then run 400m AFAP.  If offsite – select exercises from hat.

 


OTC – abs

On trainers’ count peform 5 rounds of the following:

20 v-ups
20 T2T side ups R
20 T2T side ups L
20 T2T superman back ext
20 T2T tap down crunches
20 sec ab bridges


Bup – O – Rma

Every minute on the minute for 20 minutes perform:

10 burpees


Hert FitZonr (Pull up bar)

For time:

1 mile run
50 pullups
75 pushups
150 squats


Ht the Dck

With a deck of cards perform exercises as drawn for each of the following:

Hearts = Push-ups
Diamonds = Sit ups
Clubs = Squats
Spades = Burpees

Numbered cards are done for reps as numbered
Face cards are 10 reps
Aces are 15 reps
Jokers = 400m run


150 – Blck – 150 – Blck

2 rounds for time:

75 situps
75 back extensions
1 mile run (1600m row for alt)


Up Dwns

2 rounds

5 min of high knees.
complete 4 lunge switches upon whistle

rest 1 min

5 min of situps
complete tuck jump upon whistle

rest 1 min


Rn, Lnge, Ext

5 rounds for time:

400 m run
50 lunge steps
50 back extensions


Ht the Dck 2X

With 2 decks of cards perform exercises as drawn for each of the following:

Hearts = Push-ups
Diamonds = Sit ups
Clubs = Squats
Spades = Burpees

Numbered cards are done for reps as numbered
Face cards are 10 reps
Aces are 15 reps
Jokers = 400m run


Rn & Lnge

5 rounds for time:

400m run
50 lunge steps


Rw, Pshup, Rn, Sitp (ROW)

5 rounds for time:

250m row (all out)
max reps pushups
400m run
50 situps


Runin & Burpn

 

Complete 10 rounds of the following:

In 2 minutes you are to sprint 200m plus do as many burpees as possible.
Rest precisely 1 min.


Pin Bll

From the end zone, wait for trainer’s “Go!” before each sprint.

10m sprint and back + 10 burpees
20m sprint and back + 10 burpees
30m sprint and back + 10 burpees
40m sprint and back + 10 burpees
50m sprint and back + 10 burpees

Repeat entire sequence for each of the following exercises.  Substitute burpees for:

15 pushups
25 situps
lunges (back from initial sprint)


Ab Sndwich

5 rounds for time:

20 burpees
20 situps
20 sideups R
20 back ext
20 sideups L
20 lunge switches
20 sideups L
20 back ext
20 sideups R
20 situps