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WODs for Travelers

There is nothing worse than missing out on workouts while traveling. Equipment and space may be limited but there are a bunch of great workouts that can be done with little or no resources. Here is a PDF that Shane Skowron posted on the CrossFit discussion board. The PDF is a 23 page document that contains classic CrossFit benchmarks, strength and bodyweight workouts, running workouts and many more.

CrossFitBodyweightWorkoutResourcev2.0 by Shane Skowron

Here is the table of contents with the corresponding page numbers:

Travelers Workouts
Workout TypePage Number
Classic CrossFit Benchmarks2
Metcons – No Equipment Required3
Metcons – Pull Up Bar Required6
Metcons – Rings and Pull Up Bar Required10
Metcons – Jump Rope, Bar and Rings Required13
Skills and Strength Work with Bodyweight14
Endurance Challenges17
Scaling Suggestions20
List of Possible Bodyweight Exercises21
Credits and Links to More Resources23

Here is some advice from Shane if you are going to use this resource to program for more than a few days.

It’s very easy to take my list and pick random WODs and come up with really bad programming.

Consider these two splits:

Mon: Cindy
Tue: Angie
Wed: Death by Pullups
Thur: Rest
Fri: 150 burpees
Sat: Ryan
Sun: Murph

Mon: Run 10k
Tue: Cindy
Wed: Jumping pistols 5×5 (each leg)
Thur: Rest
Fri: Annie
Sat: 30 muscle-ups
Sun: 6-10x 100m sprints with full recoveries

See the difference?

In the first split, all you’re doing is long metcons, way too many pullups and pushups. Not enough strength, not enough speed, not enough recovery. The WODs are all mostly oxidative in the range of 15-40 minutes. They’re all great WODs, but in that setup, they’re not.

In the second split, you’ve got a strength workout (pistols), a speed/power workout (sprints), a monostructural endurance (10k), strength endurance (30 MU), and work capacity (Annie and Cindy). The times range from 10-20 seconds in the case of the sprints and up to 40-60 minutes in the case of 10k run. You may be workout similar muscle groups back to back, but you’re still giving them enough time to recover. In my opinion, that’s a much better split for overall Crossfit-defined fitness.

So I wouldn’t recommend picking WODs randomly, but giving consideration to the above.

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