Just because you have little to no fitness equipment available doesn’t mean you get to slack off. This portion of the Home WOD Program is very hard, with very intense conditioning sessions. Keep reading for all the details, as well as the free PDF.

This program is a continuation of the Home WOD Program. You can complete these workouts with limited space and no equipment, while still getting a killer workout. For best results, I would recommend starting with the Home WOD Program Part 1.

I would be remiss if I didn’t point out that several of these WODs can be made much harder with just one item or two. As you’ll see, I’ve programmed several movements with a loaded backpack. This is a good piece of gear, as most people have one lying around, and if you don’t, you can pick up the one below for a very reasonable price (Affiliate link).

The goal of this portion of the Home WOD Program is to maintain your strength and conditioning that you’ve built in the gym, and increase your muscular endurance. You should also see a significant increase in aerobic efficiency, if you’ve worked diligently at this program. Without further ado, The Home WOD Program Part 3.

DOWNLOAD THE HOME WOD PROGRAM PART 3 PDF HERE

The Home WOD Program (Part 3)

Part three starts with session 25, which is a super easy WOD that definitely won’t leave you sore for days. It then continues on with the same strength and skill work as you’ve seen in previous weeks.

If you do have some equipment, such as elastic bands, or kettlebells, feel free to add them to these WODs if you desire a little more difficulty. Check out part two of the Home WOD Program for advice on adding in equipment. I would also recommend picking up these WOD nation elastic bands (Affiliate Link). I’ve used them for about a year, and they are really versatile.

If you have the ability to do these WODs outside it can be a refreshing change from indoor workouts. If I have one gripe with athletes, it’s the amount of emphasis they place on indoor training, at the expense of outdoor training.

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Week 6: Home WOD Program Part 3

This is the final week with this programming pattern before we change to a new template. This means we will be setting some PRs here. Remember, when working up to a max set of anything you need to thoroughly warm up with 3-5 minutes of general movement i.e walking, running etc. Then perform a specific warm up. This doesn’t have to be complicated. Here is an example warm up for session 32.

I would jog for 5 minutes at a conversational pace, and then once my heart rate goes back to normal I would start warming up my wrists and shoulders with circular motion. I’d then do 2 – 3 sets of 50% of my previous 1RM handstand push ups. Give yourself 3-5 minutes after your warm up set, and then go for those PR’s!

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Final Thoughts

You now have six total weeks of workouts that you can do while traveling or anywhere you don’t have equipment. Make sure you are taking these WODs seriously, and putting in max effort. I’ve seen a lot of athletes take it easy on these WODs because they believe they aren’t as hard as more traditional work in a gym. That’s just being lazy in my book.

If you really want to maintain your fitness, and make some improvement, then you’ll need to work for it. Now get out there and start training!

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