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—a website like Mapometer would help. A couple of these use a jump rope—pack it if you’ve got it. The link above has a list of even more workouts that can be done without any equipment at all. Have fun, and enjoy a fit Feast!
WORKOUTS
Run 5K (4 points)
Griff (3 points)
For time:
Run 800 meters
Run 400 meters backward
Run 800 meters
Run 400 meters backward
Run-Burpee (3 points)
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 (3 points)
5 RFT of:
15 Push-ups
25 Sit-ups
35 Squats
Handstand-Jump-Sit (3 points)
21-15-9 rep rounds of:
Handstand Push-ups
Jumping Squats (both feet come off ground at top of squat)
Sit-Ups
Fifties (3 points)
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
50 Walking lunges
50 Sit-ups
50 Burpees
50 Sit-ups
Run-Squat (3 points)
4 RFT of:
Run 400 meters
50 Squats
Annie (3 points)
50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups
Burpees-Squats (3 points)
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 (3 points)
150 Burpees (3 points)
10 Minute AMRAP (3 points)
5 push-ups
10 sit-usp
15 squats
150 Push-ups (2 points)
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 (2 points)
GYMNASTICS
GWOD 1: Flexibility (2 points)
Hold 2 minutes Middle Split
Hold 2 minutes Right Leg Split
Hold 2 minutes Left Leg Split
GWOD 2: Strength (2 points)
100 Hollow Rocks
GWOD 3: Tabata Burpees (2 points)
For Reps: 8 rounds of 20 seconds work, 10 seconds rest (4 minutes total)
GWOD 4: Leg Swings (1 point)
2 rounds of:
25 Right Leg Swings
25 Left Leg Swings
Burpees – Squats Tabata:
Burpees – 53
Squats – 103
Griff- 14.30
Flex Gwod- splits
Run-squat
18:40
150 walking lunges
8:40
2 rounds 25 L+R leg swings
150 hollow rocks
4:29
150 push-ups
Push-Sit-Squat – 19:39
21-15-9 of:
Overhead dumbbell walking lunge @30lb dumbbells
Burpees
Followed by two 800m runs
Push-Sit-Squat
14:42
run-burpee
23:40 minutes
Griff-
14:12
Fifties –
17:52
4 RFT:
7 manmakers, 45lb dumbbells (holding dumbbells, do a pushup, draw RH up to chest, then LH, jump to bottom of squat, do a squat clean and jerk = 1 rep)
30 air squats
Followed this with a 1 mile run and then a 200m swim in Lake Osoyoos. WOO! Refreshing!
Worked out this morning with Jorg Mardian at Three60Degree fitness, along with David Patten.
It was big fun! We did several (around 12?) rounds of:
6 shakes of the battle ropes
5 push-ups
4 deadlifts, 225 lb
3 deadhang pull-ups
Annie – 8:45
Can you do double-unders?! Cool!
This morning, at Mr. Mardian’s gym, we did some kind of leg torture:
10-11-12-13-14-15 rep rounds of:
Step-up to a 24″ box (put one leg up, stand up, then switch legs; L+R = 1 rep)
Walking lunges with 45 lb dumbbells (L+R = 1 rep)
1 min ride on stationary bike
Back squat, 115 lb
Push-sit-squat 12:30
Griff 13:30
150 pushups (5 sets of 25)
Run-Squat 14:01
Handstand-Jumpsquat-Situp
Annie
5K run
100 hollow body rocks
haha I mean 6 sets of 25
Linda – 29:42
3 RFT:
30 push-ups
20 dumbbell front squats, 40lb
20 dumbbell push press, 40lb
30 flat-leg sit-ups with medball overhead, 20lb
20:21. Always kills me how difficult workout out is after traveling. Ouch. This was an unexpected shoulder-killer.
Ran for 29 minutes in downtown Columbus along the river. 6 kilometers.
Squat: 225-225-225
Press:105-105-105
Deadlift:250
3RFT
7 Dumbbell Clean and Jerk (30lb)
7 Goblet Squats (30lb)
Time: 6:19
Then ran 800m
Fitness Center was crowded!
Way to go Ryan!
In the hotel room: 150 burpees – 9:51
50 squat clean thrusters (30 lbs, two arms)
On the minute every minute: 5 burpees, then after 8 minutes switched to 3 burpees.
10 min and some change.
Did this with Dan!
Ran for 30 minutes with Mr. Defee. Killed me!
10- Front Squats (40lb)
Run 400m
10- Push Press (40lb) stopped at 8 then did 2 at the very end
Run 400m
10- Power Clean (40lb)
Run 400m
10- Deadlift (40lb)
Run 400m
15:08-time
Thanks for re-posting this! I’ve packed my jump rope!
Before leaving home I did:
5 RFT: 5 clean and jerk, 115lb; 10 GHD sit-ups; 15 medball cleans, 20lb
9:29, Rx’d
This morning I did:
5 RFT: 15 push-ups; 25 sit-ups; 35 squats
8:36, Rx’d
10 RFT:
10 push-up
30 squats
10:04
Hotel gym here in Ireland was closed this morning until 9:00. The above WOD was a great one to complete in the room.
50 steps walking lunge before the WOD
1:00 minute jump rope singles after the WOD
This morning I did:
5 RFT:
25 push-ups
20 burpees
Wow this was a potent combination for me. Even the second set of push-ups was ridiculously hard.
15:30
This morning I did:
In 10 minutes:
5 rounds: 5 handstand push-ups; 10 hollow rocks; 15 squats
Then, as many burpees as possible to finish the 10 minutes.
Score is number of burpees completed.
I did 50.
Two workouts, different days:
21-15-9
Thrusters, 65#
Burpees
Double unders
21-15-9
Squats, 115#
Push-ups
Double unders
KB swings, 1 pood
I ended this session with 100′ accumulated handstand walks and 30 box jumps.
Times on those WODs
10:15
7:05
This morning I did a 40-minute trail run up Sehome Hill, on the campus of my alma mater, Western Washington University. Beautiful place.
I did a workout after the Feast. Myself, Daniel Di santo and Andy Inojales did a hotel room workout with 5 rounds of 5 pushups, situps and squats. Our time for this was 2:11. We then did 3 rounds of running for 2 minutes and 15 squats. Our time for this was 8:07.
Yesterday Noah and I did a 30-minute trail run up Seehome Hill.
This evening, back home, I started my post-Feast recovery with:
5 RFT: 15 power snatches, 75lb ; 10 goblet squats, 1.5 pood ; 5 strict pull-ups
10:55
I did the 5RFT of push-ups, sit-ups, and squats in 18mins.
I did Burpees-Squats for the 8 mins.
I also did the split flexibility workout as well.
It was fun.
Push-Sit-Squat: 17:50
Burpees-Squats (8mins): I think I should gain an extra point for laughing so much throughout :). I liked this one!
Gymnastics: I think I need to work on my flexibility more. It would be great if we could have some stretches like this one that we could work on through the week for a couple of extra points. It would really come in handy!
This morning in Port of Spain, Trinidad, the whole family did this in our hotel room:
Alternating tabatas (8 rounds for 12 minutes total of 20 seconds work, 10 seconds rest):
Burpees – jumping alternating lunges – flutter kicks (L+R = 1)
I did: Burpee: 8,8,8,8,9,9,9,9; lunges: 20,20,20,21,21,21,21,22; kicks: 32,32,35,35,35,36,36,36
511 reps total.
This workout is nice because you can do it in 6 feet of hotel floor space.
There’s actually an Olympic bar with free weights at the gym at Bay Gardens Resort in St. Lucia!
I did shoulder press 5-5-5-5-5: 113-123-128-133-133(f5)
Then with the kids with did:
AMRAP in 6 minutes: beach run, 100 meters; 10 push-ups
Rest 5 minutes, then AMRAP in 5 minutes–same thing
Rest 3 minutes, then AMRAP in 3 minutes–same thing
It was fun and exhausting, and I lost count of how many rounds we did.
Thanks for putting up all these workouts, Mr. Burns! Enjoyed the 5K run today!
Did the push-sit-squat this morning! Good, fast, challenging!
Glad this is up! Thank you! 10 lunges, 10 push-ups, 10 times fo time is what I did this morning. Time: 10 minutes thanks again!
4 RFT Run 400 m/50 squats
50 sit-ups
15:24
??
Leg swings and 5k run again, faster time of 22:28 ??
5 rounds of plank position for 15 sec
10 RFT 10 vertical jumps, 10 pushups. 7:16
75 air squats, 2:25 (I know that’s an embarrassingly long time but I’m trying to make them really deep) ?
You don’t need a gym to stay in shape!
7 rounds of 7 pushups, 7 sit-ups, 7 squats: 4:28
3 rounds of running 1 minute followed by 15 air squats
Short and sweet!