Travel WODs | Da Factory

3 Rounds For Time: Run 800m, 50 Air Squats
10 Rounds For Time: 10 Push-ups, 10 Sit-ups, 10 Squats
For Time: 200 Air Squats
5 Rounds For Time: Run 200m, 10 Squats, 10 Push-ups
3 Rounds For Time: Run 200m, 25 Push-ups
3 Rounds For Time: 10 Handstand Push-ups, Run 200m
20 Rounds For Time: 5 Push-ups, 5 Squats, 5 Sit-ups
Walk 100m on your hands
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set
21-15-9 Air Squats Push-ups
Spend a total of 5 minutes in a handstand
For Time: Run 1 mile
6 Rounds For Time: 10 Push-ups, 10 Air Squats, 10 Sit Ups
5 Rounds For Time: 3 Tuck Jumps, 3 Squats, 3 Broad Jumps
8 Rounds For Time: Handstand 30 seconds, 10 Squats
10 Rounds For Time: 10 Push-ups, Run 100m
For Time: Run 1 mile, lunging 30 steps every minute
5 Rounds for Time: Run 400m sprints
10 Rounds for Time: 100m sprints
25 pressing snatch balances each arm. No weight.
10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump
5 Rounds For Time: Handstand 30 seconds, 20 Air Squats
4 Rounds for Time: 25 Jumping Squats
For Time: 250 Air Squats
4 Rounds For Time: 10 Tuck Jumps, 10 Push-ups, 10 Sit-ups
For Time: 100 Burpees
10 Rounds For Time: 10 Push-ups, 10 Squats, 10 Tuck Jumps
5 Rounds For Time: Handstand 1 minute, Hold bottom of the squat 1 minute
10 Rounds For Time: Sprint 100m, Walk 100m
For Time: 100 Push-ups
10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time: Burpees and Sit-ups
3 Rounds: 50 Sit-ups, Run 400m
“L” sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead
10 Rounds For Time: 10 Walking Lunges, 10 Push-ups
10 Rounds For Time: 10 Burpees, Run 100m
4 Rounds For Time: Run 400m, 50 Air Squats
10 Rounds For Time: 10 Push-ups, 10 Squats
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds
For Time: Run 800m, 100 Air Squats, Run 800m
4 Rounds For Time: Run 400 meters, 50 air squats
10 Rounds: Handstand 30 seconds, to Squat hold 30 seconds
5 Rounds For Time: Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups
7 Rounds For Time: 7 Air Squats, 7 Burpees
5 Rounds For Time: 50 Air Squats Rest the amount of time it took to complete the 50
For Time: Run 1 mile — do 10 Push-ups every minute
8 Rounds For Time: Run 100m, 30 Air Squats
10 Rounds For Time: 10 Sit-ups, 10 Burpees
For Time: 250 Jumping Jacks
For Time: 100 Jumping Jacks, 75 Air Squats, 50 Push-ups, 25 Burpees
5 Rounds For Time: Run 1 minute, Squat 1 minute
3 Rounds For Time: 10 Air Squats, 10 Push-ups, 10 Sit-ups
For Time: 50 Air Squats, Rest for 2 minutes between rounds
3 Rounds For Time: 20 Jumping Jacks, 20 Burpees, 20 Air Squats
10 Rounds For Time: Run 100m, 20 Air Squats
For Time: 100 Push-ups, 100 Sit-ups, 100 Squats
10 Rounds For Time: 10 push-ups, 10 squats
3 Rounds For Time: 30 Push-ups, 40 Sit-ups, 50 Squats
30 Reps: Handstand to Jack-Knife to vertical jump
AMRAP in 20 minutes: 5 Push-ups, 10 Sit-ups, 15 Squats
21-15-9 Rep Rounds for Time: Walking Lunges (each leg), Handstand Push-ups
3 Rounds for Time: Run 400m, 50 Squats, 25 Push-ups
For Time: Run 1000m, 100 Air Squats, 50 Push-ups
Squats for time (pick a number between 100-500)
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time: Burpees, Push-ups, Sit-ups

AMRAP in 20 minutes: 5 Handstand push-ups, 10 Pistols

“Annie” 50-40-30-20-10 Rep Rounds for Time: Double-Unders, Sit-ups
For Time: Run 1 mile with 100 air squats at midpoint
50-40-30-20-10 Rep Rounds for Time: Single Unders, Push-ups
5 Rounds For Time: Burpee to the push up position, do 10 push ups, Burpee out
For Time: Burpees (50-150 – pick a number and go for it!)
For Time: Run 800m, 50 Squats, 50 Sit-ups
For Time: Run 1 mile, 100 Push-ups, 200 Squats, Run 1 mile
21-15-9 Rep Rounds for Time: Handstand Push-ups, Chair Dips, Push-Ups
For Time: 21 Pushups, 42 Squats, 15 Push-ups, 30 Squats, 9 Push-ups, 18 Squats
For Time: 400m Walking Lunges
For Time: Run 1 mile, 50 Squats
10 Rounds: Plebs plank, bottom of squat, hollow rock hold, 30 seconds each
10 Rounds: 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight). After the 10 rounds, 3x 100m dash @ 80%
Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%
25 Reps: Handstand, 10 seconds jack-knife to vertical jump
For Time: Run 400m, 50 Squats, Run 400m, 50 Push-ups, Run 400m, 50 Sit-ups, Run 400m
Mime 4x 25 sumo deadlift high pulls, make them perfect
50 air squats x 5. Rest equal amounts as it took to do each 50
For Time: 80-60-40-20 Reps of Air Squats, 40-30-20-10 Reps of Situps, 20-15-10-5 of Handstand Push-ups
Run 1 mile and do 10 push-ups every 1 minute
For Time: 250 Jumping Jacks
5 Rounds: 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat
For Time: 50 Walking Lunges, 800m run, 50 Walking Lunges
For Time: 30 Handstand Push-ups, 40 Jump squats, 50 Sit-ups, 60 Squats, 70 Double unders
AMRAP in 20 minutes: 10 Bench dips, 10 Box jumps, 10 Walking Lunges
For Time: 60 Pushups, Run 400m, 40 Push-ups, Run 800m, 20 Push-ups, Run 1 mile
5 Rounds For Time: 100 Single Unders, 50 Squats
For Time: 150 Double Unders or Tuck Jumps
“Nicole” AMRAP in 20 minutes of: Run 400, Max rep pull ups
For Time: 100 Air Squats, 75 Sit-ups, 50 Box Jumps, 25 KTEs, Run 400m
“Michael” 3 rounds for time of: Run 800m, 50 Back Extensions, 50 Sit-ups
For Time: 2 Minutes Double Unders, 2 Minutes Sit-ups, Rest 1 min: 90 sec Double Unders, 90 sec Sit-ups, Rest 1 min: 60 sec Double Unders, 60 sec Sit-ups
For Time: 100 Air Squats, 75 Sit-ups, 50 Box Jumps, 25 KTEs, Run 400m
5 Rounds: Run 1 minute, squat 1 minute
5 Rounds For Time: 10 push-ups, 10 hollow rocks, run 200m
3 Rounds for Time: 10 air squats, 10 push ups, 10 sit ups
10 Rounds: Sprint 50 meters, 10 push ups
3x 20 tuck jumps. 3x 30 second handstands
Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
Run with high knees for 15 seconds and drop into a push-up, get back up and run with high knees again for 15 seconds…….repeat 5x. This is 1 round. Rest. Do 3 more rounds.
Test yourself on a max set of push-ups
For Form, 3 Rounds: 5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump
5 Rounds for Time: Run up Hill (230m long, 22m rise, 9 degree incline), 5 push ups, Run down Hill, 5 push ups
4 Rounds for Time: 20 pull ups, 20 push-ups
For Time: 10-9-8-7-6-5-4-3-2-1:push-up, jumping squat
Do Tabata Squats with eyes closed
Bottom to bottom Tabata Squats ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)
Burpee/Sit-ups Ladder: Do 10 burpees ….Go to opposite side of room……do 2 Sit-ups. Return to original side do 9 burpees……Go to opposite side of room……do 4 Sit-ups. Decrease Burpees by 1 and increase Sit-Ups by 2. Work your way down to one Burpee and up to 20 Sit-up
AMRAP in 10 min: 3 Burpees, 6 supermans, 9 Sit-ups
100 Unbroken double unders
5 RFT: 20 sec of mountain climbers, 20 sec of squats, 20 sec of rest
2 minute max push-ups, 1 minute break, 2 minutes max sit-ups, 1 minute break, 2 minute max squats
Run 5 minutes turn around and go back in less than 5 minutes (a negative split)

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