Road WODs

On the road

Road WODs

Who says you can’t take it with you? The New Species team understands you have a busy schedule and can’t always come to class. That’s why we invented the Road WOD! The road WOD is a customized Crossfit workout you can do without any equipment outside or in your hotel room when you travel.

We’re adding new Road WOD’s frequently, so check this page before you go on your trip.

Road WOD 1

3 Rounds for time

  • 100 Ft Walking Lunges
  • 15 Burpees

Road WOD 2

4 rounds for time

  • 20 Jump Squats
  • 15 Chair Dips
  • 10 Situps

Road WOD 3

  • Warm up with handstand practice; practice kicking up and trying to find your balance, or work headstands.

Road WOD 4

  • 2 mile Tabata Run: Sprint 20 seconds, rest in place 10 seconds, sprint 20, rest in place 10, etc. until 2 miles are complete.

Road WOD 5

5 rounds for time

  • 50 Squats
  • 400 m,(1/4 mile) run

Road WOD 6

  • 100 burpees for time

Road WOD 7

  • 21 situp/jump ups
  • 9 pushups
  • 15 situp/jump ups
  • 15 pushups
  • 9 situp/jump ups
  • 21 pushups

Road WOD 8

With a full suitcase, medium-large size

  • Run down 2 flights of stairs with luggage
  • Push it overhead 5 times (you can use shoulder press, push press, or push jerk)/on the 5th rep, keep it in a overhead position and walk up every other stair