Summer is in full swing and that means trips to the beach! But while a vacation at the beach usually means laying out in the sun and spending time with friends, it does not mean you have to leave your fitness at home.

With some creative thinking, you can get in a fast workout at the beach before you spend the rest of the day relaxing in the sand. “People always get caught up in not having gym equipment. You don’t need it! You just need to be creative. Have a cooler full of beer? Congrats, you have a weight. Look at the objects surrounding you, and almost every time, they double as perfectly good equipment,” says Spencer Hendel, 7-time CrossFit Games athlete.

To give you some ideas of what to do on your next beach trip, Hendel has provided three short WODs to try out.

WOD #1
For Time:
21-15-9
Cooler Cleans
Burpee Cooler Jump Overs

WOD #2
For Time:
21-18-15-12-9-6-3
Air Squats
Cooler Push-ups
Sit-Ups

WOD #3
10-minute AMRAP
10-meter walking lunge
100m sprint to water and back
Bonus: Last round, dive right in to the water

Hendel adds, “These three workouts are meant to be performed at max intensity. No one wants to sacrifice their full beach day, so I made them short for that exact reason. They won’t take more than 10 minutes each, but if you perform them at the desired intensity, 10 minutes is all you’ll be able to handle. Go hard from the start!”

Check out the latest Reebok Nano 7 Weave and Reebok Speed TR 2.0, now available on Rogue Fitness!

Reebok Nano 7 Weave, now available at Rogue Fitness.
Reebok Nano 7 Weave, now available at Rogue Fitness.
Reebok Speed TR 2.0, now available at Rogue Fitness.

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