The Feast is always better if you stay active! Here is a boatload of workouts you could choose from that require little or no equipment, and some of which you could easily do in your hotel room. The runs would require some way to measure distance—runningmap.com would help. A couple of these use a jump rope—pack it if you’ve got it. Have fun, and enjoy a fit Feast!

WORKOUTS

Run 5K

Griff
For time:
  Run 800 meters
  Run 400 meters backward
  Run 800 meters
  Run 400 meters backward

Run-Burpee
For time:
  Run 200 meters — 40 Burpees
  Run 400 meters — 30 Burpees
  Run 600 meters — 20 Burpees
  Run 800 meters — 10 Burpees

Push-Sit-Squat
5 RFT of:
  15 Push-ups
  25 Sit-ups
  35 Squats

Handstand-Jump-Sit
21-15-9 rep rounds of:
  Handstand Push-ups
  Jumping Squats (both feet come off ground at top of squat)
  Sit-Ups

Fifties
For time:
  50 Sit-ups
  50 Double-unders
  50 Sit-ups
  50 Walking lunges
  50 Sit-ups
  50 Burpees
  50 Sit-ups

Run-Squat
4 RFT of:
  Run 400 meters
  50 Squats

Annie
50-40-30-20-10 rep rounds of:
  Double-unders
  Sit-ups

Burpees-Squats
Double alternating Tabata—20 seconds work, 10 seconds rest, total of 8 minutes of:
  Burpees
  Air squats
Post total reps for each exercise

300 Double-unders

150 Burpees

150 Push-ups
In as few sets as possible.
Be strict with form! Don’t break at the hip! Go down till chest touches floor.

150 Walking Lunges


GYMNASTICS

GWOD 1: Flexibility
Hold 2 minutes Middle Split
Hold 2 minutes Right Leg Split
Hold 2 minutes Left Leg Split

GWOD 2: Strength
100 Hollow Rocks

GWOD 3: Tabata Burpees
For Reps: 8 rounds of 20 seconds work, 10 seconds rest (4 minutes total)

GWOD 4: Leg Swings
2 rounds of:
  25 Right Leg Swings
  25 Left Leg Swings

 

MOBILITY

MWOD 1: Stop the Chicken Necking

MWOD 2: Surviving the Airplane Seat

MWOD 3: Fight the Airplane Fuzz

MWOD 4: 10 min Squat Test

MWOD 5: Pain Ball
Clock 10 minutes of tack and stretch with your lacrosse ball

 

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