Travel Workout Ideas!

vacationAre you going on a work trip or taking a vacation? No need to get out of the habit of working out! Most CrossFit gyms will let you drop in as a visitor — you can search for affiliates with the CrossFit Affiliate Finder.

If there’s nothing convenient, or you’re not going to be able to fit a class into your schedule, here are some ideas for things you can do in a hotel room, basic hotel gym, or outdoors!

If You Have No Weights

These workouts require bodyweight movements only.

Easy Rider
4 Rounds For Time:
100m Sprint
15 Push-Ups
20 Air Squats

Into The Wild
For Time:
400 Walking Lunge Steps

Up In The Air
For Time:
250 Double-Unders
Every minute on the minute starting at 0:00, stop and complete 5 push-ups.
Don’t have a jump rope? Sub “parallette jumps” over anything about the height of a parallette.

Little Miss Sunshine
AMRAP in 20 Minutes:
5 Push-Ups
10 Sit-Ups
15 Squats

Vacation Gone Bad
3 Rounds For Reps:
1:00 Mountain Climbers
1:00 Walking Lunges
1:00 V-Ups
1:00 Burpees
1:00 10m Shuttle Sprints
1:00 Rest

Road Trip
For Time:
5K Run

If You Have Some Weights

These workouts require some sort of weight — dumbbells, kettlebells, or a barbell. You can use whatever you can find in the hotel gym for this, or even a sandbag — adapt as needed to get it done!

Thelma & Louise
For Time:
800m Run
15-12-9 —
Thruster, 30/20# DBs or 95/65 BB
800m Run

Endless Summer
Every 4 Minutes For As Long As Possible:
100m Sprint
10 Burpees
100m Sprint
20 Clean & Jerk, 50/30# DBs or 115/75 BB
100m Sprint
10 Burpees
100m Sprint

The Motorcycle Diaries
For Time:
50 Man-Makers, 35/20# DBs

1 Man-Maker = Push-up, row right arm, push-up, row left arm, squat clean, thruster

Grizzly Man
AMRAP in 12 Minutes:
10 Push-Ups
150m Bear Crawl
10 Front Squats, 55/35# DBs or 135/95 BB

Catch Me If You Can
For Time:
400m Run
30 Thruster, 30/20# DBs or 95/65 BB
15 Burpees
400m Run
15 Burpees
30 Thruster, 30/20# DBs or 95/65 BB
400m Run

If You Have Some Weights And A Pull-Up Bar (Or Rings!)

Lost In Translation
Sequence A —
30 Broad Jumps
20 CTB Pull-Ups
30 Thruster, 20/10# DBs or 65/45 BB
20 Hand Release Push-Up
30 Jump Squat, 20/10# DBs or 65/45 BB
20 Shoulder-to-Overhead, 20/10# DBs or 65/45 BB

AMRAP in 3:00 — Sequence A
Rest 3:00
AMRAP in 6:00 — Sequence A
Rest 3:00
For Time — Sequence A

The Fifty Anywhere
For Time:
50 Box Jump, to anything that’s roughly 20” tall, or jump to touch something about 20” out of your reach
50 Jumping Pull-Ups
50 Kettlebell Swings, 35#, or Hang Cleans, 20/15# DBs or 45# BB
Walking Lunge, 50 steps
50 Knees-To-Elbows
50 Push Press, 20/15# DBs or 45# BB
50 Deadlift, 20/15# DBs or 45# BB
50 Thruster, 20/15# DBs or 45# BB
50 Burpees
50 Double-Unders

Central Station
4 Rounds For Time:
20 Toes-To-Bar
20 Burpees
20 Front Squat, 50/30# DBs or 115/75 BB

Cash Out Ideas

Want a little something extra? Try one of these!

Accumulate 5 minutes in plank

Tabata Flutter Kicks
Tabata Leg Circles
Tabata V-Ups
(8 rounds for each movement of 20 secs on, 10 secs off)

5×5 Diamond Push-Ups

5×5 Wide Grip Pull-Ups

3 Rounds:
1:00 Plank Hold
0:30 Rest
1:00 Handstand Hold
0:30 Rest

100 V-Ups
3 burpees every time you break.

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