Holiday WODs

By Coach Andrew

Holidays are a great opportunity to improve your fitness whilst getting ideal amounts of rest. Without the pressure of work, getting up early etc., you can recover more fully and get even more from your training.

Here’s a few workouts for you to do whilst you’re away.

Some of the workouts are programmed to be done with no equipment.  If you’re away for a couple of weeks or more, we would suggest getting a pair of gymnastics rings and a skipping rope, which weigh virtually nothing and shouldn’t take up much space in your suitcase.

Find a wall or big steps for Box Jumps.

Either use to calculate distances or guestimate.

Enjoy !!


Short Workouts (Sub 8 minutes)
Workout 1

Tabata Air Squats

8 x 20 sec work / 10 sec rest

For total reps

Workout 2

10 rounds, for time:

Run 100m

5 Burpees


Workout 3

21-15-9 reps for time:

Press Ups

Ring Rows

Air Squats

Workout 4

AMRAP 7 minutes:

5 Handstand Push Ups

10 Box Jumps


Workout 5

Run 1 mile for time

Workout 6

5 rounds, for time:

12 Ring Rows

24 (alt.) Forward Lunges

Medium Workouts (8-12 minutes)
Workout 7

3 rounds for time:

Run 400m

25 Press Ups

50 Air Squats

Workout 8

Tabata Sit Ups

Rest 1 minute

Tabata Ring Rows


Workout 9

For time:

50 Burpees

100 Double Unders

/ 300 Skips

150 Air Squats

Workout 10

AMRAP 12 minutes:

20 (alt.) Power Lunges

10 Ring Rows


Workout 11

10 minute Ladder:

1 Tuck Jump (knees > chest)

1 Press Up

Add 1 rep each round

Workout 12

400m Walking Lunges


Long Workouts (15 minutes +)
Workout 13

AMRAP 15 minutes:

15 Press Ups

30 Air Squats


Workout 14

AMRAP 20 min:

Run 200m

20 Box Jumps

20 Sit Ups


Workout 15

AMRAP 20 minutes:

20 (alt.) Backward Lunges

60sec Plank

50 Double Unders

/ 150 Skips

Workout 16

12 rounds for time:

5 Handstand Push Ups

10 Ring Rows

15 Air Squats

Workout 17

5 rounds, each for time:

Run 400m

Rest 2 minutes


Workout 18

50-40-30-20-10 reps for time:


Air Squats

Sit Ups






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