Summer is here and the desire to enjoy the good weather and a well-deserved vacation. If you are one of those who spend the summer without leaving aside their training, here are 6 wods to train this summer outside of the box . Summer is not an excuse to stop training. Whether you have a week off, a whole month or long weekends, if you don't practice CrossFit in July and August it's because you don't feel like it. Some prefer to look for a box at their vacation destination ; while others ask their coaches for a schedule to train in a gym or a park. However, if you prefer to enjoy your vacation on the beach or in the mountains and occasionally do a simple workout without equipment, here are 6 reference wods. The only material that we recommend you carry in your suitcase, and that does not take up any space, is your rope .

Riley

For Time

2,500m race
150 burpees
2,500m race

Charlie

For Time 100 burpees pull ups (if you don't have a rack on hand, you can skip the pull-ups) 100 double unders

Death by Burpees

Minute 1: 1 burpee
Minute 2: 2 burpees
Minute 3: 3 burpees and so on until you die.

Capoot

For Time 100 push-ups 800m run 75 push-ups 1,200m run 50 push-ups 1,600m run 25 push-ups 2,000m run

Annie

50-40-30-20-10 Double jumps Abdominals

Griff

For Time 800m run 400m run backwards 800m run 400m run backwards As you can see these Heroes and Girls are going to test your cardio and your endurance. They are perfect for summer since you can also burn off those beers and tapas from the day before. And you can do them anywhere : in your room, on the beach, in a park, etc.

Create your own wod for summer

If you have been training CrossFit for a while, you will surely have written down some wod that you have done in your box or you feel qualified to think of a simple wod for the summer . Among the movements that you can perform in a wod without material you have:

air squats
ABS
push-ups
run
swim
burpees
jumping jacks
pistols
V-abs
strides
handstand pushups
walk doing a handstand
the bear pass
the climber
etc

You can also add some material that you can take with you or find easily, such as:

rope : well folded and in a small bag, you can take your rope anywhere and practice your double-unders .
water bottles as dumbbells : they won't weigh much but they allow you to practice the following movements:
- dumbbell snatch
- dumbbell clean
- dumbbell clean and jerk
- thrusters
jump onto the box with a piece of furniture of sufficient height: yes, check that it is stable and can withstand the repetitions.
park pull-up bar – Nowadays, many municipal parks have an urban gym.

What would we need to create your own summer wod? The modality in which you are going to perform the repetitions. The simplest ones are the ones that set you a rhythm like:

21-15-9 and its variants
Emom : the maximum number of repetitions of a movement in each minute
Tabata : 40 seconds of exercise, 20 seconds of rest for a total of 8 rounds.

If you want to add a little fun to tabata, look for the Tabata Song. The melody itself, along with the singer's instructions, sets the rhythm of the tabata. You have a lot of Tabata Songs on YouTube and Spotify. As for AMRAP and For Time , unless you are an expert or have recommendations from your coach, it is best to leave them aside. Both the duration of the exercise and the repetitions, as well as the combination of the movements in a certain order, require basic knowledge to avoid injury or overload. Although the exercises we have seen are metabolic and the wod is performed with your own body weight, let the experts tell us how we should practice them.