10 Invictus Beach WODs – Little to No Equipment Needed
Written by Libby Landry
For those of us who have the luxury of living in sunny San Diego, taking our fitness out to the beach in the summer is a must-do. Even if you can’t get your toes into the sand, there’s a few reasons why we think you should at least take your workout outside this summer.
New is Exciting!
First and most simply, switching up your routine can be more fun. It makes it “new” and more exciting than what you’re used to. We are habitual creatures, so this expands the margins of our experience. Further, this change in environment forces you to work a little harder; meaning, with the inputs constantly changing while you’re outside, your brain and body have to work a little harder to adapt.
Vitamin “Sunshine” D!
We also get the added benefit of exposure to vitamin D. Vitamin D is a fat-soluble vitamin that is produced endogenously when ultraviolet rays from sunlight hit the skin and trigger vitamin D synthesis. Vitamin D promotes calcium absorption in the gut, modulation of cell growth, neuromuscular and immune function, and reduction of inflammation. In adults, vitamin D deficiency can lead to osteomalacia, resulting in weak bones. Symptoms of bone pain and muscle weakness can indicate inadequate vitamin D levels.
Free for All!
Lastly, beach workouts are free, you can do them with little to no equipment, and you can bring all your friends! You can make a day of it and get everyone involved. Even carrying the cooler from the car can become part of the workout!
10 Invictus Beach WODs to Try This Summer
Now…onto the good stuff! Here are enough workouts to get you through your vacay or, if you want to spread them out, one for every Sunday Funday of the summer!
AMRAP in 30 minutes of:
30 Lunges
30 Burpees
Bay Swim, out and back
**Pick a target in the water that will take you no more than 5 minutes to get there and back.
Run 3 miles.
Because running in the sand makes the calves look great.
Every 3 minutes for 18 minutes (6 sets):
Sprint 100 meters
Complete 5 rounds for time of:
Run 400 meters
25 Burpees
AMRAP in 20 minutes of:
5 Push-Ups
10 Air Squats
15 Sit-ups
Mini Kinda Murph
800 meter Run
100 V-Ups
150 Pushups
200 Squats
800 meter Run
Grab a rock -or- sandbag -or- a cooler full of ice cold summer time beverages…
21-15-9
Thrusters with your odd object
Burpees
For this one, grab a friend! (I go, you go style)
AMRAP 20 minutes of:
5 Pushups
10 Lunges
15 Squats
Tabata This, Tabata That
(1 set = 20 seconds work/10 seconds rest)
Plank Hold x 8 sets
Tuck Jumps x 8 sets
High Knees x 8 sets
No-Push-Up Burpees x 8 sets
Finally…fill a backpack up and go for a 1-3 mile ruck.
References:
https://ods.od.nih.gov/factsheets/VitaminD-health%20Professional/