TRAVEL or HOME WODs
Can’t get to Daybreak? No problem! CrossFit can be done anywhere. Below are workouts that can easily be done at home, while traveling, or in a hotel where equipment and time are limited. Make sure you use our GENERAL WARM UP listed below then get after our NO EQUIPMENT and MINIMAL EQUIPMENT workouts! Our minimal equipment can typically be done with a single dumbbell or kettlebell.
Or, click the button to the right to see a list of our daily WODs sorted by “Travel/Home” category. Now go get your Daybreak on!
FUNCTIONAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals
ROW/BIKE/RUN CONVERSIONS
HOW TO USE THIS CHART:
If you see a WOD with a Bike or Row, and you don’t have that equipment, you can use these charts to convert those movements and distances to a “rough” equivalent of a run. You can also convert to stairs if inclement weather keeps you inside. And when there’s a Cal Row programmed, you can use the chart on the right. Because of the complexity of creating a single chart to work for all athletes (you can’t), we took the best methodologies available and layered them against our membership composition to develop a conversion that’s right for our members. CLICK IMAGE TO ENLARGE …
NO EQUIPMENT
AMRAP 20:
Run 200 Meters
20 Push Ups
30 Bicycle Sit Ups
httpv://www.youtube.com/watch?v=677wqXTZ-zI
10 Rounds:
AMRAP 1
10 V-Ups
Max Burpees in remaining time
Rest 1 Minute
httpv://www.youtube.com/watch?v=LZ2G2OSQfnI
8 Rounds of :20 on/:10 off of each exercise with 1:00 rest in between:
– Jumping Lunges
Rest 1 Minute
– Commanders
Rest 1 Minute
– Hollow Rocks
Rest 1 Minute
– Jumping Squats
httpv://www.youtube.com/watch?v=q9rTE6a3w8o
3 Rounds:
60 Double Unders (or J/Jacks)
50 Squats
40 Sit Ups
30 Jumping Lunges
20 Mountain Climbers
10 Dips
httpv://www.youtube.com/watch?v=mN7ZrnFfMcc
50 Rounds:
1 Tuck Jump
1 Burpee
1 Squat
1 Push Up
httpv://www.youtube.com/watch?v=xB_Mjf97hQg
AMRAP 27
2 Pistols
4 Diamond Push Ups
6 Squats
8 Alternating V-Ups
10 Double Unders (or J/Jacks)
httpv://www.youtube.com/watch?v=7Sx2rCIjY7s
10 Rounds on the 2 Minute:
200 Meter Run
10 Hollow Rocks
httpv://www.youtube.com/watch?v=nltyQaKvP7I
Accumulate a 10 Minute Wall Sit
Every Time You Break Do:
30 Jumping Jacks
20 Hollow Rocks
2 Flights of Stairs (or 100m run)
httpv://www.youtube.com/watch?v=yfqCHE9fbjw
2 Rounds:
90 Double Unders (or jump jacks)
600 Meter Run
30 Tuck Ups
httpv://www.youtube.com/watch?v=YJ2wfBTMu28
50 Meter Lunges (40 in place)
50 Glute Bridges
50 Sit Ups
50 Dips
50 Meter Lunges (40 in place)
50 Dips
50 Sit Ups
50 Glute Bridges
50 Meter Lunges (40 in place)
httpv://www.youtube.com/watch?v=M6Qq607BCEM
AMRAP 20
20 Bulgarian Split Squats
20 Dips
800 Meter Run
20 Pistols
20 Knee Tucks
httpv://www.youtube.com/watch?v=PLHa3p8rudg
MINIMAL EQUIPMENT
A series of home or travel workouts where you may have access to dumbbells and/or a jump rope.
50-35-20
Dumbbell Hang Clean + Jerk
Dumbbell Step Ups
httpv://www.youtube.com/watch?v=JmlQJld9j74
21-18-15-12-9-6-3
Dumbbell Snatch
Burpee Over Dumbbell
1-Leg V-Up
httpv://www.youtube.com/watch?v=RfTnenxvzxE
AMRAP 10
Up Ladder
2 Dumbbell Overhead Lunges
2 Dumbbell Swings
20 Double Unders (or J/Jacks)
4 Dumbbell Overhead Lunges
4 Dumbbell Swings
20 Double Unders
6/6, 8/8, 10/10, etc…
httpv://www.youtube.com/watch?v=JZYf9zcMwuM
50-40-30-20-10
Dumbbell/Medball Squat Cleans
Burpees
httpv://www.youtube.com/watch?v=kvClCz-IFxM
500-400-300-200-100 Meter Run
50-40-30-20-10 Sit Up
httpv://www.youtube.com/watch?v=703FnsTj6jo
5 Rounds of AMRAP 3:
10 Dumbbell Snatch
8 Lateral Hops
6 Sit to Stands
Rest 3 Minutes Between Rounds
httpv://www.youtube.com/watch?v=hk74RHgsduU
10 Rounds
100 Meter Run
10 Double Unders – Timers
10 Dumbbell Thrusters
10 Burpees
10 Dumbbell Row
10 Dumbbell Leg Lifts
10 Handstand Push Ups
10 Squats
10 Dumbbell Deadlift
10 Sit Up
httpv://www.youtube.com/watch?v=SBAbNPwkrLY
AMRAP 20
40 Jumping Jacks
20 Dumbbell Back Squats
20 Kettlebell/Dumbbell Swings
20 Dumbbell Step Ups
httpv://www.youtube.com/watch?v=uZpWHxU-3L0
AMRAP 7
100 Meter Farmer’s Carry
5 DB Hang Clean and Jerks per side
— Rest 3 Min —
AMRAP 7
4 Flights of Stairs with DB
10 Push Ups
httpv://www.youtube.com/watch?v=HtziNWZ1p8Y
10 Dumbbell Snatch
15 Burpee Step Ups
20 Dumbbell Snatch
15 Burpee Step Ups
30 Dumbbell Snatch
15 Burpee Step Ups
40 Dumbbell Snatch
15 Burpee Step Ups
50 Dumbbell Snatch
15 Burpee Step Ups
httpv://www.youtube.com/watch?v=oubmZcbd4Zs
4 Flights of Stairs w/DB
100 Squats
4 Flights of Stairs w/DB
75 Bicycle Sit Ups
4 Flights of Stairs w/DB
50 Push Ups
4 Flights of Stairs w/DB
25 Bent Over Rows
4 Flights of Stairs w/DB
httpv://www.youtube.com/watch?v=XYCgPesSvCk
2 Rounds:
90 Double Unders (or J. Jacks)
600 Meter Run
30 Tuck Ups
httpv://www.youtube.com/watch?v=YJ2wfBTMu28
OTHER GOODIES
NO EQUIPMENT
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5 Rounds:
50 Mountain Climbers
50 Air Squats
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10 Rounds:
Bear Crawl the length of largest room you can find
Broad Jump back
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5 Rounds For Time:
5 Tuck Jumps
5 Squats
5 Broad Jumps
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3 Rounds For Time:
10 Handstand Pushups
Run 200m
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20 Rounds For Time:
5 Pushups
5 Squats
5 Situps
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For Time:
Run 1 mile,
On the minute mark, 30 lunge steps
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5 Rounds For Time:
Handstand 1 minute
Hold bottom of the squat 1 minute
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10 Rounds For Time:
Sprint 100m
Walk 100m
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10-9-8-7-6-5-4-3-2-1 Reps for Time:
Burpees
Situps
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For Time:
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
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10 Rounds:
100 Meter Sprint
5 Push Ups
10 Sit ups
15 Air Squats
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For Time:
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees
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For Time:
Run 800m
100 Air Squats
Run 800m
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7 Minutes of Burpees
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Tabata (8 rounds of: 20 sec on/ 10 sec rest)
You choose the movement – Air squat, push up, sit ups, burpees, handstand holds, sprints, etc.
OR… choose two movements, alternate between movements each round, do 16 rounds.
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For Time:
100 Hollow Body Rocks
100 Superman Rocks
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4 Rounds:
25 Handstand Push Ups
25 Sit ups
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3 Rounds For Time:
30 Push-ups
40 Sit-ups
50 Squats
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AMRAP in 20 minutes:
5 Pushups
10 Situps
15 Squats
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21-15-9 Rep Rounds for Time:
Walking Lunges (each leg)
Handstand Push-ups
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3 Rounds for Time:
Run 400m
50 Squats
25 Pushups
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For Time:
Run 1000m
100 Air Squats
50 Pushups
LIMITED EQUIPMENT
Dumbbells
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Dumbbell “DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
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3 Rounds:
15 DB Thrusters
12 Burpees
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25 DB Ground to Overheads
50 Burpees
25 DB Ground to Overheads
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400 Meter Run
21 Clean and Jerks
400 Meter Run
15 Clean and Jerks
400 Meter Run
9 Clean and Jerks
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Jump Rope
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“Annie”
50-40-30-20-10 Reps
Double Unders
Sit ups
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50-40-30-20-10 Rep Rounds for Time:
Single Unders
Pushups
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Consecutive Double Unders
5-10-15-20…40-45-50-45-40-..
Have to be UNBROKEN. If you mess up during a given round, start that round over. For Time.
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Treadmill
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10 Rounds:
:30 on/ :30 off at 6% incline
You choose mph
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At 2% incline
5 Min on
2.5 off
4 Min on
2 Min off
3 Min on
1.5 off
2 Min on
1 Min off
1 Min on
Increase speed as interval decreases
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4 min at moderate pace on a 6 percent grade.
2 min easy on a 2 percent grade.
3 min at fast pace on a 4 percent grade.
1 min walk on a 2 percent grade.
2 min at fast pace on a 6 percent grade.
1 min walk on a 2 percent grade.
1 min at all-out pace on a 5 percent grade.
1 min walk on a 2 percent grade.
2 min at fast pace on a 6 percent grade.
1 min walk on a 2 percent grade.
3 min at fast pace on a 4 percent grade.
2 min easy on a 2 percent grade.
4 min at moderate pace on a 6 percent grade.
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Set One (Speed)
Leave the treadmill flat for this entire set.
2 x 2 min with 1 min of rest between at a moderate speed (80-85 percent effort).
Rest for 2 min at an easy pace.
4 x 1 min with 1Â min of rest at a moderately fast speed (85-90 percent effort).
Rest for 2 min at an easy pace.
6 x 30 sec with 1 min rest between intervals at a fast speed (90-95 percent effort).
2 min easy pace
Set Two (Strength)
5 min at a moderate effort (80-85 percent effort) with the incline set to 5 percent.
2 min at an easy pace (almost walking) with the treadmill flat.
4 min at a moderately intense effort (85-90 percent effort) with the incline at 6 percent.
2 min easy with the treadmill flat.
4 x 1 min at an intense effort (90-95 percent) with the incline at 8 percent, and 2 min of recovery between each.
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Grab a 10-30 lb dumbbell and set your treadmill to a steep incline. Ideally, your treadmill should be between a 12-15 percent grade. Do 15 minutes of walking on this incline, going at a quick but comfortable pace. You can hold dumbbell in hand or rest on shoulder.
After 15 minutes, lower the treadmill so that it’s flat, put down the dumbbell and begin running. Run for 1 mile at moderate pace, then 1/2 mile at fast pace, then 1/4 mile at easy pace.