Hotel WODs

Below are over 100 WODs you can do at home, while traveling or when you just can’t make it into the gym. They don’t require any equipment, so simply pick one and do it.

Don’t forget, if you have a speed rope, you can always work on double unders. If you have any questions about the terms or abbreviations, check out the definitions page.

  • Run 1/2 mile, 50 air squats – 3 rounds
  • 10 push-ups, 10 sit ups, 10 squats – 10 rounds
  • 200 air squats for time
  • Walk 100 meters on your hands, even if it is 2 meters at a time
  • Susan: Run 200m, 10 squats, 10 push-ups – 5 rounds
  • Sprint 200m, 25 push-ups – 3 rounds
  • 10 handstand push-ups, 200m run – 3 rounds
  • Tabata squats and tabata push-ups
  • 5 push-ups, 5 squats, 5 sit ups – 20 rounds
  • 10-9-8-7-6-5-4-3-2-1 sets of sit ups and a 100 meter sprint between each set
  • Invisible Fran: 21-15-9 of air squats and push-ups
  • Spend a total of 5 minutes in a handstand, or headstand (if you are using the headstand do not stay over a minute at a time)
  • Run 1 mile for time
  • 10 push-ups, 10 air squats, 10 sit ups – 6 rounds for time
  • Do one air squat and take one breath (you can breathe all you want while you do the squats), do 2 and take 2 breaths etc, up to 10, and then come back down to one
  • 3 vertical jumps, 3 squats, 3 long jumps – 5 rounds
  • Handstand 30 seconds, 10 squats – 8 rounds
  • 10 push-ups, 100m sprint – 10 rounds
  • Tabata push-ups
  • 400m sprints – 5 rounds
  • 100m dash – 10 rounds
  • Run 1 mile, lunging 30 steps every 1 minute
  • Handstand 30 seconds, 20 air squats – 5 rounds
  • 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump
  • 100 air squats for time
  • 25 jumping squats – 4 rounds
  • 10 vertical jumps, 10 push-ups, 10 sit ups – 4 rounds
  • Run 1 mile, doing 10 air squats every 1 minute
  • 100 burpees for time
  • Run 1 mile for time
  • 10 push-ups, 10 squats, 10 sit ups – 10 rounds
  • 10 vertical jumps, run 400 meters – 5 rounds
  • Spend a total of 3 minutes in a handstand
  • 100 air squats for time
  • Handstand 1 minute, hold bottom of the squat for 1 minute – 5 rounds
  • Sprint 100 meters, walk 100 meters – 10 rounds
  • 100 push-ups for time
  • 10-9-8-7-6-5-4-3-2-1 burpees and sit ups
  • 50 sit ups, 400 meter run/sprint/walk – 3 rounds
  • 10 walking lunges, 10 push-ups – 10 rounds
  • 50 split jumps for time
  • Handstand for 30 seconds or 5 handstand push-ups, 400 meter run – 4 rounds
  • 10 Burpees, 100m sprint – 10 rounds for time
  • “L” sit off the floor hold for 10 seconds – 10 rounds (if you can’t do that, sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead)
  • Run 400 meters, 50 air squats – 4 rounds
  • Handstand 30 seconds, to squat hold 30 seconds – 10 rounds
  • Ten vertical jumps (jump as high as you can, land and do it again), 10 push-ups – 5 rounds
  • 10 push-ups, 10 squats – 10 rounds
  • Tabata squats (count your lowest score)
  • Handstand to jack-knife to vertical jump – 30 reps
  • Run 1 mile with 100 air squats at midpoint, for time
  • 50-40-30-20-10 sit ups for time
  • 7 squats, 7 Burpees – 7 rounds for time
  • 30 second handstand, 30 second bottom of the squat hold – 10 rounds
  • Burpee to the push up position, do 10 push-ups, burpee out – 5 rounds
  • 10 push-ups, 10 one-legged squats (5 each side) – 10 rounds
  • Run 1 mile, plus 50 squats for time
  • 100 Burpees for time
  • 5 squats, 5 push-ups, 5 sit ups – 20 rounds
  • Plebs plank, bottom of squat, hollow rock hold, 30 seconds each – 10 rounds (use the transition times as your rest periods, they should be as brief as possible)
  • 5 push-ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps – 10 rounds, then 100m dash @ 80% – 3 rounds
  • Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%
  • Handstand 10 seconds, jack-knife to vertical jump 25 reps
  • Mime 25 sumo deadlift high pulls – 4 rounds (Make them perfect. Be sure the hips extend before the arms bend!)
  • 50 air squats – 5 rounds (rest as it took to do each 50)
  • Run 1 mile and do 10 push-ups every 1 minute
  • Tabata jumping lunges
  • Sprint 100m, 30 squats – 8 rounds
  • 30 push-ups, 30 second handstand or Plebs Plank – 3 rounds
  • Brenton: Bear crawl 100 feet, standing broad-jump 100 feet (do 3 burpees after every 5 broad-jumps) – 5 rounds for time
  • 10 sit ups, 10 Burpees – 10 rounds for time
  • Handstand hold, 30 seconds, squat hold 30 seconds – 10 rounds
  • 250 jumping jacks for time
  • 100 jumping jacks, 75 air squats, 50 push-ups, 25 burpees for time
  • Tabata squats and t-push-ups
  • 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat – 5 rounds
  • 10 air squats with eyes closed, open eyes, do 10 push-ups eyes closed – 5 rounds for time
  • Run 1 minute, squat 1 minute – 5 rounds
  • 10 air squats, 10 push-ups, 10 sit ups – 3 rounds for time
  • 10 push-ups, 10 hollow rocks, run 200 meters – 5 rounds
  • 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)
  • 20 sit ups with support under the lumbar spine, 20 push-ups, run 400m – 4 rounds
  • Handstands, 30 second hold, 30 second static squat, 30 second rest – 8 rounds
  • Sprint 50 meters, 10 push-ups – 10 rounds
  • 50 air squats – 4 rounds rest for 2 minutes between rounds
  • 20 tuck jumps – 3 rounds, 30 second handstands – 3 rounds
  • 400m run/sprint, 30 air squats, – 3 rounds for time
  • 20 jumping jacks, 20 burpees, 20 air squats – 3 rounds
  • Warm up, Run 100 meters and do 20 air squats – 10 rounds
  • Handstand 30 seconds – 5 rounds then run 800 meters, rest as long as it took to run, then run another 800m, for time
  • 100 air squats, 3 min rest, 100 air squats
  • 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 – 5 rounds (each pushup counts as 1 rep), rest, do 3 more rounds
  • 50 meter sprint – 10 rounds
  • Test yourself on a max set of push-ups (tight body chest to the floor and full extension!) After that do 100 air squats for time
  • Tabata tuck jumps and then sit ups
  • Run 400m, 30 air squats, handstand 30 seconds – 3 rounds for time
  • 5 handstand to jack-knife to high jump, 5 handstand to jack-knife to tuck jump, 5 handstand to jack-knife to split jump – 3 rounds for form
  • 50 burpees for time
  • 5 push-ups, 5 squats, 5 sit ups – 20 rounds
  • Run 1 mile, stopping every minute to do 20 air squats
  • 30 second handstand, 60 second squat hold (at the bottom of the squat) – 5 rounds
  • Run 200 meters, 50 squats – 3 rounds
  • Tabata Squats
  • 20 air squats, 20 burpees, 20 push-ups – 3 rounds for time