DECK OF CARDS
Pick a movement for each suit and for some extra spice, assign something to each of the Jokers. Go through the entire deck of cards performing the movement drawn and number of reps on the card. (Ace = 1, Jack = 11, Queen = 12, King = 13)
Sample movements:
Clubs - squats
Spades - pushups
Diamonds - situps
Hearts - lunges
Joker 1 - 50 bicycle crunches
Joker 2 - 50 mountain climbers
Shuffle the deck and GO!
The Good Ol’ Travel WOD
10 Rounds For Time
10 Pushups
10 Sit ups
10 Squats
No Time
5 Rounds for time
10 Burpees
10 V-Ups
Up and Downs
For Time:
10-9-8-7-6-5-4-3-2-1 Reps per round of:
Burpees and Situps
Travel Chipper
For Time:
30 Handstand Pushups or Incline Push Ups
40 Jump squats
50 Situps
60 Squats
Interval Push
5 Rounds, As Many Reps as Possible
20 seconds of mountain climbers
20 sec of squats
20 sec of rest
Where am I?
21-15-9
Push ups
Hollow rocks
Jump squats
BURNOUT
3×3 AMRAP
AMRAP in 3 minutes:
-Air squats
Rest 2:00
AMRAP in 3 minutes:
-Push-ups
Rest 2:00
AMRAP in 3 minutes:
-Burpees
Heavy Legs
3 to 5 rounds of:
20 air squats
20 alternating lunges (10 on either leg)
20 jumping lunges
15 squat jumps
Whole Body in a Hurry
5 rounds for time:
20 push ups
20 sit ups
20 pull ups (if possible)
20 air squats
20 alternating lunges
Putting in the Time
EMOM for 30 minutes:
1- Alternating Reverse Lunges x 16-20 reps
2- Mountain Climbers x 16-20 reps
3- Strict Pull-Ups x 8-10 reps (sub push-ups, if needed)
Get Er’ Done
For Time: 200 Air Squats
Jump Start
10 min AMRAP
12 hspu
30 double unders
12 devils press 50/35
Wrenched
5 rounds
10 burpees
30 double unders
20 alternating db snatches 50/35
3 rounds of death
30 ghd situps
30 burpees
Spinning Circles
Cardio device 30 min
Every 2 min Complete 10 total jumping lunges
Let’s Go
4 rounds for time
75 double unders
20 cal bike/row/ski or run .25 miles
Everybody Say “Jump Jump”
4 Rounds:
2 minutes of Jumping Jacks
50 Jumping Air Squats
“Just K.I.S.S.”
10 Rounds:*
30 sec jog or bike
20 sec fast run
10 sec sprint
30 sec rest (walk)
Single Leg Showdown
5 Rounds
8-10 Step Ups per leg
8-10 Single Leg Dumbbell Deadlifts
Chip Away At It
2 Rounds:
50 Mountain climbers
40 Sit ups
30 Burpees
20 Push ups
10 Jump Squats
Travel XFit
10 MIN AMRAP
15 DB deadlifts
15 hand-release push-ups
Squats and Push-ups For Time
20 Squats
1 Push up
19 Squats
2 Push ups
18 Squats
3 Push ups
17 squats
4 Push ups
16 Squats
5 Push ups
15 Squats, etc…
End with 1 Squat/20 Push Ups
ABS ABS ABS
25 Toe Touches
25 Ab Choppers
25 Toe Touches
50 Sit ups
50 Flutter Kicks
50 Russian Twists
HIIT It
3 Rounds:
10 Dumbbell Thrusters
20 Dumbbell Cleans
30 Alternating Lunges (Dumbbells in front rack)
1 Minute of Jump Rope
30 Sec of rest
Animal Crawl
15 minute AMRAP:
50m Bear Crawl
50 Jump Rope
50m Crab Walk
50 Jump Rope
50m Inch Worm
50 Jump Rope
Let’s Dance
15 minute AMRAP:
10 Kettlebell Swings
1 Squat
1 Lunge per leg
20 Kettlebell Swings
2 Squats
2 Lunge per leg
30 Kettlebell Swings
3 Squats
3 Lunge per leg
Etc….
Legs & Butt Pump
27-21-18-15-12-9-6-3
Squats (Dumbbells in Front Rack)
Glute Bridges
Get Up There
12 min amrap
5 deadlifts 275/190
10 weighted box step-ups x 2 DB
TUMILSON
8 Rounds For Time
200 meter Run
11 Dumbbell Burpee Deadlifts
HELTON
3 Rounds For Time
800 meter Run
30 Dumbbell Squat Cleans
30 Burpees
MAKIMBA
15-10-5 Reps for Time
Dumbbell Thrusters
Air Squats
Burpees
SWOLE-TEL
Four Parts in 12 minutes
EMOM for 3 minutes:
15 Dumbbell Rows
10 Push-Ups
EMOM for 3 minutes:
10 Dumbbell Rows
10 Push-Ups
EMOM for 3 minutes:
5 Dumbbell Rows
10 Push-Ups
Then, AMRAP in 3 minutes:
Dumbbell Rows
HOTEL HELL
For Time
100 Dumbbell Hang Clean Thrusters
5 Burpees to start, and at the top of each minute
Start with 5 burpees. Then complete as many hang squat clean thrusters (aka: “hang clusters”) as possible until the minute is up. Repeat until 100 total are completed.
FAST AND HEAVY
For Time
21 Dumbbell Thrusters
400 meter Run
18 Dumbbell Thrusters
400 meter Run
15 Dumbbell Thrusters
400 meter Run
GUT CHECK
For Time
30 Devil Presses
60 Dumbbell Thrusters
90 Burpees
CARL
3 Rounds for Time
30 Dumbbell Thrusters
800 meter Run
30 Burpees
POPEYE
3 Rounds Without Breaking
30 Curls
30 Strict Presses
30 Lateral Raises
30 Hammer Curls
30 Upright Rows
30 Push Presses
30 Curls
1 minute Rest
Increase weight each round. See how heavy you can go.
ONE ARM BANDIT
3 Rounds for Time
10 Dumbbell Snatches, Left
10 Dumbbell Overhead Lunges, Left
10 Dumbbell Snatches, Right
10 Dumbbell Overhead Lunges, Right
10 Dumbbell Power Cleans, Left
10 Dumbbell Front Squats, Left
10 Dumbbell Power Cleans, Right
10 Dumbbell Front Squats, Right
TABATA THIS
20 seconds on, 10 seconds rest x 8 = 1 tabata
Pick 3-5 movements and perform a whole tabata before moving to the next movement.
Squats, Pushups,
Lunges, Situps,
Plank, Mountain Climbers,
Jump Squats, Jump Lunges,
V Ups
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