Travel WODs

CrossFit Travel/Hotel Workouts

These workouts are designed to be done with little or no equipment. If you are in a hotel or a place that has dumbbells (fairly common), then you can take one of these workouts and throw in reps of dumbbell cleans, push presses, deadlifts, thrusters (all done with two arms) or DB snatches (one arm). For instance, instead of the second workout below, you can do 5 rounds for time: 10 push ups, 10 DB deadlifts, 10 squats, and run 200m on a treadmill. Feel free to get creative!

Tabata Interval -Pullups pushups situps squats
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

5 rounds for time: 10 push ups, 10 squats, run 200 meters.

Run 400 meters, 20 burpees, 4 rounds.

Run for 10 minutes stopping to do 20 air squats each minute.

100 air squats, 50 push ups, and a 1 mile run.

21-15-9 rep rounds of sit ups, push ups, and air squats.

100 air squats for time.

Run 4X 400M with a 3 minute rest in between.

Run 800 meters. 30 squats and 30 push-ups 5 rounds. “Eva” with no equipment.

10-9-8-7-6-5-4-3-2-1 for time push up, jumping squats.

30 second handstand and 30 air squats 5 rounds.

Run a 5k as fast as you can!

50 push ups, 50 squats, 50 hollow rocks.

10 hollow rocks, 5 push ups, 10 air squats, 5 rounds for time.

5 sets of 25 air squats.

10 push-ups 10 air squats, and 10 sit ups, 10 rounds.

50 burpees for time.

5 push ups, 5 sit-ups, 10 air squats. 20 rounds.

21-15-9 Burpees / sit up. For Time.

squat 30 seconds, handstand or headstand for 30 seconds. 8 rounds.

Run 1 mile do 100 air squats.

30, 20, 10 jumping squats no weight.

How many air squats can you do in 5 minutes?

Tabata Squats and tabata sit -ups. ( that is 20 seconds of work with 10 seconds of rest for 8 rounds.)Take a 2 minute rest in between the squats and the sit-ups.

run 1 mile, then 5 rounds of 25 sit ups, 15 push ups, and 25 air squats.

Tabata push ups. 20 seconds of work followed by 10 seconds of rest. 8 rounds.

100 push-ups, 100 sit ups, 100 air squats. Break it up as needed, just get it done.

5 push ups 5 squats 5 sit ups, 20 rounds.

Sprint 200m and do 25 push ups, 3 rounds.

“Susan” Run 200m 10 squats 10 push ups 5 rounds.

10 push-ups 10 sit ups 10 squats 10 rounds.

Run 1/2 mile 50 air squats -3 rounds.

Invisible Fran…21-15-9 of air squats and push ups for time.

Run 1 mile for time.

10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
ADDITIONAL IN-ROOM WORKOUTS

#1
5 rounds each for time:
25 air squats
15 burpees (to high plank if needed)
Rest 1 minute

#2
7 rounds for quality (not time)
20 banded good mornings
20 banded tricep push downs
Max low plank hold (each round, go for as long as you can)
20 banded curls

#3
5 minutes of :30 on, :30 off
Max push-ups
5 minutes of :30 on, :30 off
Max jumping jacks
5 minutes of :30 on, :30 off
Max sit-ups

#4
100 air squats for time
Every minute on the minute do 5 push-ups

#5
AMRAP in 15 minutes:
20 hollow rocks (modify to ball if needed)
20 banded good mornings
20 lunges (10 each side)
20 supermans

Menu