WOD at allandnieva.me
“Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed. ”
—Booker T. Washington

It has definitely been another crazy week.  I added a photography business to my web design and multimedia (blogging, SEO, etc.) company.  The week went by so quickly and it isn’t going to slow down.  Tomorrow morning I’ll be participating in the 5K Susan G Komen Race for the Cure here in Phoenix before flying out to start my work rotation on the other side of the country immediately after the event.

So, I understand this get busy, but for people like me who have the Spartan Beast coming up in two weeks, I still need to get my workouts in, so today I’ll be sharing the WOD I do when I only have 10-15 minutes free at a a time.  This WOD is done as many times as possible throughout the day – as soon as I wake up, anytime there is an open pilot lounge at an airport, and especially if there is a gym at the hotel.  It’s simple, quick, and just enough to get my heart pumping.

Here is my ‘hotel WOD’.

WOD 10-12-13

Warm up: 100 air squats

Main Set rep schedule 21-15-9

  • Pushups (make them plyometric for more of a challenge – ie. ‘clapping’ pushups)
  • Burpees
  • Standing knee to chest jumps
  • Pullups (when available)

Always cool down by stretching out and hydrating.

That’s it!  It doesn’t look like much, but if you get this done inside of 5-10 minutes, you’ll definitely feel it.  I’ve done this eleven times throughout a 12-hour shift (at the top of every hour) and I definitely felt it by breakfast the next morning, so it definitely works.

Don’t hate it ’till you try it!  =D

See you on Monday!

  1. […] I’m heading back on tour this week, so all I’ll have time for is running and my ‘hotel WOD‘. […]

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