Travel WODs

Por vezes vamos de férias para longe da nossa box e não sabemos o que fazer para não deixarmos de treinar. Neste post deixo-vos 50 WODs que eu criei que se podem fazer em qualquer sítio, pois apenas precisam do vosso corpo, uma corda e eventualmente algo para fazer box jumps. Alguns são muito simples, mas há outros muito terríveis e verdadeiros desafios.

Lanço-vos o desafio para experimentarem alguns e, se quiserem, deixar o vosso resultado nos comentários.

WOD 1

For time:

400m run

21 Air squats

5m Handstand walk/ bear crawl

21 Push-ups

5m Handstand walk/ bear crawl

21 Sit-ups

5m Handstand walk/ bear crawl

21 Burpees

400m run

15 Air squats

5m Handstand walk/ bear crawl

15 Push-ups

5m Handstand walk/ bear crawl

15 Sit-ups

5m Handstand walk/ bear crawl

15 Burpees

400m run

9 Air squats

5m Handstand walk/ bear crawl

9 Push-ups

5m Handstand walk/ bear crawl

9 Sit-ups

5m Handstand walk/ bear crawl

9 Burpees

WOD 2

For time:

100 Burpees

200 Push-ups hand release

300 Air squats

400 Sit-ups

WOD 3

For time:

300 Double-unders

3 mile run

WOD 4

30-25-20-15-10-5

Burpees

Air squats

WOD 5

Annie:

50-40-30-20-10

Double-unders

Sit-ups

WOD 6

5 rounds for time:

800m run

30 Box jumps

30 Air squats

WOD 7

For time:

400m run

60 Pistol squats (alternados)

400m run

50 Sit-ups

400m run

40 Burpees

400m run

30 V-ups

400m run

20 Push-ups HR

400m run

10 Squat jumps

400m run

WOD 8

EMOM 10’

Minutos ímpares - 200m run

Minutos pares - 15 Burpees

WOD 9

AMRAP 3’

Burpees

Se conseguir 50 burpees:

EMOM 20 burpees por minuto (até não ser capaz de fazer os 20 burpees)

Score: reps de burpees

WOD 10

EMOM 10’

70 Double-unders

WOD 11

For time:

21-15-9

Double-unders

Push-ups

Then,

21-15-9

Double-unders

Sit-ups

Then,

21-15-9

Double-unders

Air squats

Then,

21-15-9

Double-unders

Burpees

WOD 12

AMRAP 20’

5 Burpees

10 Push-ups

15 Air-squats

WOD 13

For time:

3km run

100 Burpees

2km run

75 Burpees

1km run

50 Burpees

WOD 14

AMRAP 10’

100 Double-unders (unbroken)

WOD 15

EMOM 10’

Minutos ímpares - 200m run

Minutos pares - 20 Box jumps

WOD 16

For time:

10 Handstand push-ups

50 Sit-ups

10 Handstand push-ups

40 Sit-ups

10 Handstand push-ups

30 Sit-ups

10 Handstand push-ups

20 Sit-ups

10 Handstand push-ups

10 Sit-ups

WOD 17

For time:

100 Burpees

WOD 18

EMOM 10’

200m run

WOD 19

EMOM 20’

Minutos ímpares – 25 sit-ups

Minutos pares – 15 push-ups

WOD 20

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

Handstand push-ups

V-ups

WOD 21

EMOM 30’

5 Sit-ups

10 Push-ups

15 Air squats

WOD 22

Arranje um baralho de cartas, baralhe-o e vá retirando cada uma das cartas.

Se sair:

Copas – Air squats

Ouros – Burpees

Paus – Push-ups HR

Espadas – Sit-ups

Realiza-se o número de reps consoante o número que a carta tem (2 – duas reps; 3 – 3 reps, etc.). As figuras e os ases equivalem a 11 reps.

Tente acabar o baralho no menor tempo possível.

WOD 23

5 rounds for time:

20 Burpees

30 Push-ups

40 Sit-ups

50 Air-squats

3’ rest

WOD 24

AMRAP 20’

5 Handstand push-ups

10 Pistol squats (alternados)

15 Burpees

WOD 25

AMRAP 20’

400m run

40 Burpees

WOD 26

For time:

100 Burpees

100 Push-ups

100 Sit-ups

100 Air-squats

WOD 27

5 rounds for time:

800m run

30 Push-ups

30 Burpees

WOD 28

3 rounds for time:

400m run

21 Push-ups

12 Burpees

WOD 29

For time:

150 Burpees box jump

WOD 30

For time:

1000m run

50 Air-squats

30 Burpees

WOD 31

For time:

21-15-9

Back extensions

Air squats

Handstand push-ups

WOD 32

5 rounds for time:

400m run

15 Squat jumps

WOD 33

For time:

50 Burpees

50 Air squats

50 Sit-ups

50 Push-ups

50 Box jumps

50 Back extensions

50 Dips

50 Double-unders

50 V-ups

50 Burpees

WOD 34

For time:

30 Wall climbs

WOD 35

Máxima distância de handstand walk em 5 minutos

WOD 36

For time:

400m run

50 Air-squats

400m run

50 Push-ups

400m run

50 Sit-ups

400m run

WOD 37

100-90-80-70-60-50-40-30-20-10

Burpees

Double-unders

WOD 38

For time:

10-9-8-7-6-5-4-3-2-1

Wall climbs

Burpees

WOD 39

AMRAP 10’

200m run

50 Double-unders

WOD 40

For time:

1000m run

10 Wall climbs

800m run

8 Wall climbs

600m run

6 Wall climbs

400m run

4 Wall climbs

200m run

2 Wall climbs

2 Burpees

200m run

4 Burpees

400m run

6 Burpees

600m run

8 Burpees

800m run

10 Burpees

1000m run

WOD 41

For time:

5km run

A cada 3 minutos:

10 air squats

WOD 42

2 rounds for time:

25m Burpees broad jumps

25m Walking lunges

25m Burpees broad jumps

25m Bear crawl

400m run

WOD 43

1 mile run

100 Burpees

200 Push-ups

300 Air squats

1 mile run

WOD 44

5 rounds for time:

400m run (para a frente)

200m run (para trás)

WOD 45

EMOM 10’

15 Burpees

WOD 46

Tabata sprints

(20’’ sprints máximos seguidos de 10’’ descanso durante 4 minutos)

WOD 47

AMRAP 30’

30 Burpees

30 Box jumps

30 Burpees box jumps

WOD 48
For time:
1000m run
100 Burpees
1000m run

WOD 49
For time:
10-9-8-7-6-5-4-3-2-1
Wall climbs
1-2-3-4-5-6-7-8-9-10
Box jumps

WOD 50
AMRAP 20'
50 Burpee box jumps
50 Double-unders