As a functional fitness athlete, you absolutely hate to miss a workout or WOD (Workout of the day) as the CrossFit athletes like to call it. Some days, our schedules are just too busy to make it to the gym or even now during lock down we are limited to what we can use to get a workout done.
And let's be honest, there's only so much running you can do.
We’ve compiled a list of our 5 favourite WOD’s you can do virtually anywhere, without any equipment or gear.
Remember everything has a scaling option eg. Push-ups - Push-ups on your knees
Only do what you can and just have fun with it. You’re not competing *or are you* you’re just training and keeping active
MINI “MURPH”
- 1-mile Run (1.6km)
- 100 Push-ups
- 200 Air Squats
- 1-mile Run (1.6km)
Normally Murph is done with pull-ups but it’s scaled down with a spin- no pull-ups and slightly fewer reps. The run should be more of a consistent sprint than a long grind.
DEATH BY “........”
AMRAP *As Many Rounds As Possible*
Choose 1 movement; Push-ups, Air Squats or Burpees.
Do 1 movement per minute at the top of every minute, Each minute adds an additional rep.
Go until you can’t complete the required reps in a minute
SQUATS
300 x Air Squats for time
Time to burn those quads out. Don’t be surprised if you get 2 day muscle soreness with this one.
LEGS GONE BAD
3 Rounds for max reps;
1st Min - Air Squat - Half Squat - Jump
2nd Min - Jumping alternating lunges
3rd Min - Max Air Squats
4th Min - Max Step-Back Lunges
5th Min - Rest
The DOMS is real in this one, be sure to warm up well. It’s only 12 mins of work, but it will hurt.
WELL ROUNDED
Complete this workout 'for time'
- Run 400m
- 50 Air Squats
- Run 400m
- 50 Push-ups
- Run 400m
- 50 Sit-ups
- Run 400m
A moderate length workout, great for a 20 - 30 minute workout and mobility sessions
Be sure to always stretch down after every workout and focus on those muscle groups that you just smashed! Enjoy team!
