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. 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

« »