Recently, I was contacted by a friend of mine who used to take a bunch of my group exercise classes. In the last year, he had to relocate for work and now, without the Y, finds himself having to workout on his own every day, coming up with his own Athletic Conditioning-type sessions. He usually runs to his outdoor workout location, so he cannot bring equipment with him. He turned to me for some help with ideas. First, I turned him onto a super resource for these kinds of workouts: the "Travel Workouts" page at CROSSFIT S3's main website:
http://crossfits3.com/the-story/travel-workouts/. Secondly, I told him to look for this blog posting. Today's 5:45am Athletic Conditioning class at the Harris Express Y was a zero-equipment/ total travel workout day. Who needs heavy weights anyway?!
See below for the workout breakdown.
1) WARM-UP:
10 One-Minute Rounds of:
(complete 10 reps of all 3 exercises within the minute; whatever time remains is your rest period; if you do not finish the assigned reps, simply stop where you are and start back at 10 x Air Squat to start of the next minute)
- 10 x Air Squat
- 10 x Push-Up
- 10 x Sit-Up (buns glued to floor, arms crossed with hands atop shoulders and elbows glued to chest, feet flat on floor throughout)
2)
3 Rounds - (option to head outdoors here)
- 50 x Walking Lunge
- 21 x Burpee
3)
5 Rounds -
- 50 x Mountain Climb (R and L = 2 reps)
- 100m Hill Sprint
4)
3 Rounds - (up to top of parking deck)
- 800m Run
- Stair Climb (down/ up 7 flights) + 10 x Vertical Jump @ bottom floor and @ top floor
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