Benchmark and Hero WODs You Can Do Anywhere
Sometimes, it's just not possible to make it down to the box, despite your best intentions. If you want to train, that doesn't mean you're forced into an unplanned rest day or a half-hearted run. Here are five WODs you can do anywhere:
Annie
Isn't Annie everyone's favourite go-to WOD? All you need is a skipping rope and a bit of space. Although this is likely to be a staple benchmark in your box, that doesn't make it any easier. Prepare yourself for some serious ab-burn!
50-40-30-20-10:
Double unders,
Sit ups.
Burping Barbara
It might be difficult for you to complete Barbara, one of the benchmark WODs, unless you have somewhere to do pull-ups. However, a simple substitution makes the workout possible - and potentially even more horrific - wherever you are.
5 Rounds for Time:
20 burpees,
30 push-ups,
40 sit-ups,
50 squats.
Arnie
Arnie is one of the Hero workouts, named after LA County Fire Fighter, Arnold Quinones. On 30th August 2009, Arnie was killed whilst on duty. This is the WOD devised to commemorate him - all you need is a kettlebell:
For Time:
21 Turkish Get-Ups (R),
50 Kettlebell Swings,
21 Overhead Squats (L),
50 Kettlebell Swings,
21 Overhead Squats (R),
50 Kettlebell Swings,
21 Turkish Get-Ups (L).
Don't rush the Turkish get-ups - take your time to get this movement right, especially towards the end when you're getting tired. Matt Chan currently holds the record for this, at 25:06 - how close can you get?
Helton
Helton is dedicated to the memory of Lt. Joseph D. Helton, who died while on a mission in Iraq, in 2009. If you have a dumbbell to hand, show your respects with this WOD:
Three Rounds for Time:
Run 800m,
30 Dumbbell Squat Cleans,
30 Burpees.
Griff
Our final Hero WOD, Griff, was written in memory of SSgt. Travis L. Griffin. You don't need any equipment for this one, but it will test you in an entirely different way to the WODs we've already listed. Let us know how you get on:
For Time:
Run 800m,
Run 400m backwards,
Run 800m,
Run 400m backwards.
What are your go-to WODs for when you can't get to the box?
Let us know in the comments!
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