MACHINELAB CROSSFIT
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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

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

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  • HOME
  • ABOUT US
    • LOCATION
    • HOUSE RULES
    • FAQ
    • TESTIMONIALS
  • OUR COACHES
  • CLASS SCHEDULE
  • MEMBERSHIP INFO
    • Kids Day Camp
    • Pro Coach Personal Training
    • CROSSFIT KIDS
    • ROAD WORKOUTS
    • WODHOPPER
    • MachineLab Online Payments
  • CONTACT US