machinelab crossfit road workouts

The road workout is a customized MachineLab CrossFit workout you can do without any equipment outside or in your hotel room when you travel.

GYMLESS WORKOUT 1

• ​5k run
• 10k run
• 20 minutes, as many rounds as possible: 5 handstand pushups, 10 pistols (1-legged squats), 15 situps
• 400m run, 30 walking lunge steps (15 each leg), 50 pushups; repeat each round with 40, 30, 20, 10 pushups
• 20 minutes of handstand practice
• 150 burpees for time
• 400 m walking lunge
• 20 minutes, as many rounds as possible: 5 pushups, 10 situps, 15 squats

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GYMLESS WORKOUT 2

• 3 rounds for time: 10 handstand pushups, 20 burpees, 30 squats
• 50-40-30-20-10: pushups, squat jumps
• 1-mile run, 100 pushups, 100 squats, 100 situps, run 1 mile
• 3 rounds for time: 30 walking lunges, 20 tuck jumps, 10 burpees
• 15 minutes, as many rounds as possible: 7 hansdstnad pushups, 10 pushups
• 6 rounds for time: 200m sprint, 21 burpees

Road Workout 1

• 100 feet walking lunges
• 15 burpees
• 3 rounds for time

Road Workout 2

• 20 jump squats
• 15 chair dips
• 10 situps
• 4 rounds for time

Road Workout 3
Warm up with handstand practice; practice kicking up and trying to find your balance, or work headstands

• 2-mile Tabata run (sprint 20 seconds, rest in place 10 seconds, and repeat until 2 miles are complete)
• Track total time

Road Workout 4

• 50 squats
• 400 m (1/4 mile) run
• 5 rounds for time

Road Workout 5
With a full, medium-large size suitcase:

• Run down 2 flights of stairs with luggage
• Push luggage overhead 5 times (use shoulder press, push press, or push jerk)
• On the 5th rep, keep the suitcase in an overhead position and walk up every other stair
• 5 rounds for time

Road Workout 6

• 100 burpees for time

Road Workout 7

• 21 *situp/jump-ups (full situp into a jump squat, (roll up to your feet and jump)
• 9 pushups
• 15 *situp/jump-ups
• 15 pushups
• 9 *situp/jump ups
• 21 pushups
• Track total time