Just because you’re on the road doesn’t mean you have to forgo your workouts. There are plenty of ways to get in a good sweat while you’re traveling, and any motivated CrossFitter can find a way to WOD; whether it’s in a hotel, on a beach, or visiting relatives. Here is a list of workouts that you can do while traveling, no equipment needed (except for a jump rope)!
- Sprint 100 meters
Rest 1 minute
Repeat 10 times - 50 Double Unders (Jump Rope)
50 Squats
5 rounds for time - AMRAP in 20 minutes:
-10 Burpees
-15 Squats
-20 Knees-to-chin (laying down) - 10 Rounds of:
-10 Broad Jump Burpees
-10 Jumping Lunges - 10 rounds of
– 10 burpees
– 10 situps - 5 Rounds
-15m Bear Crawl
-20 Push-ups
-15m Crab Walk
-20 Jump Squats
-15m Broad Jump Burpees
-20 Mountain Climbers - 3 rounds for time
-Run 1/2 mile
-50 squats - 10 Rounds for time
-10 push-ups
-10 sit ups
-10 squats - 200 squats for time
- “Susan”
5 rounds for time
– Run 200m
– 10 squats
– 10 push-ups - 3 rounds for time
– Sprint 200m
– 25-push ups - Tabata Squats and Push-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score. - 20 rounds for time
– 5 push-ups
– 5 squats
– 5 sit ups - Invisible Fran:
21-15-9 for time
-Squats
-Push-ups - 6 rounds for time
– 10 push-ups
– 10 squats
– 10 sit ups - 5 rounds for time
– 100 Single unders Jump Rope
– 50 Squats - “Annie”
Double-Unders (Jump Rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time - 5 Rounds for Time
– 3 vertical jumps
– 3 squats
– 3 long jumps - 100 Squats for Time
- 10 Rounds for Time
– 10 Push-ups
– 10 Squats
– 10 Situps - 10-9-8-7-6-5-4-3-2-1
– Burpees
– Sit ups. - 5 Rounds for Time
– Run 400 meters (1:30-2:30 mins)
– 30 Squats - 250 jumping jacks For Time
- 5 Rounds – Count Squats
– Run 1 minute
– Squat for 1 minute - Run 1 mile and do 10 push-ups every 1 minute.
- Handstand practice, 25 tries at free handstands, then a 1 mile run
- 10 Rounds for Time
– 10 push-ups
– 10 squats - For Time
– 100 jumping jacks
– 75 squats
– 50 push ups
– 25 burpees - 100 Push-ups for Time
- 5 Rounds for Time
– 10 vertical jumps
– run 400m - 10 Rounds for Time
– 10 Push-ups
– 100m Sprint - 5 Rounds for Time
– Handstand 30 seconds
– 20 squats - 4 Rounds for Time
– 10 vertical jumps
– 10 push-ups
– 10 sit ups - – 2 minute max push ups
– 1 minute break
– 2 minutes max sit ups
– 1 minute break
– 2 minute max squats - 5 Rounds For Time
– 20 Lunge steps
– 20 squats
– 10 pushups - 100 Burpees for Time
- 7 Rounds for Time
– 7 Squats
– 7 Burpees - 10 Rounds for Time
– Sprint 100m
– Walk 100m - 3 Rounds for Time
– 50 sit-ups
– 400m run walk - 10 Rounds for Time
– 10 walking lunges
– 10 push-ups - 10 Rounds for Time
– 10 burpees
– 100meter sprint - 4 Rounds for Time
– Run 400m
– 50 squats - Run 1 mile and do 10 push-ups every 1 minute.
- 5 Rounds for Time
– Ten vertical jumps jump as high as you can, land and do it again)
– 10 push-ups - 3 Rounds for Time
– 20 jumping jacks
– 20 burpees
– 20 squats - 5 Rounds for Time
-30 second handstand against a wall,
– followed by a 30 second static hold at the bottom of the squat - Run 1 mile for time.
- 3 Rounds for Time
– Run 200m
– 50 squats - 25 reps for time
– Handstand 10 seconds jack-knife to vertical jump - 50-40-30-20-10 Rep Rounds for Time
– Single unders (Jump Rope)
– Pushups - AMRAP in 10 minutes
– 3 Burpees
– 4 pushups
– 5 squats - 10 rounds
– 30 second squat jump
– 30 second rest - 4 rounds for time
– 1/2 mile run
– 50 squats - 3 Rounds For Time
– 20 tuck jumps
– 30 second handstands. - 8 Rounds for Time
– Sprint 100m
– 30 squats - Handstand practice, 25 tries at free handstands, then a 1 mile run
- 20 Rounds for Time
– 5 squats
– 5 push-ups
– 5 sit ups - For Time
Run 1 mile with 100 squats at midpoint - 10 Rounds for Time
– 10 sit ups
– 10 burpees - Bottom to bottom tabata squats
8 Rounds
20 second of work and 10 seconds of a squat hold
Run 1 mile - 10 Rounds
– Handstand hold, 30 seconds,
– Squat hold 30 seconds - 4 Rounds for Time
– 20 sit ups
– 20 push-ups
– 400m Run - 100 squats
3 min. rest
100 squats - 3 Rounds for Time
– Run 200m
– 50 squats - 5 Rounds for Time
– With eyes closed do 10 squats, open eyes..
– Do 10 push ups eyes closed - 10 Rounds for Time
– Run 100m
– 20 squats - Test yourself on a max set of push ups, tight body chest to the floor, full extension!
- Tabata Tuck jumps and Sit-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score. - Run 1 mile, stopping every minute to do 20 squats.
- 3 Rounds for Time
– 20 Squats
– 20 Burpees
– 20 Push-Ups - For Time
– 25 squats
– 5 push-ups
– 20 squat
– 10 push-ups
– 15 squat
– 15 push-ups
– 10 squat
– 20 push-ups
– 5 squat
– 25 push-ups - 5 Rounds for Time
– 50 Step-ups or Box Jumps
– 10 Burpees - Tabata Squats with eyes closed:
20 seconds on 10 seconds rest, 8 rounds.
Count your lowest score. - 4 Rounds for Time
– 50 squats
Rest for 2 minutes between rounds. - 5 Rounds for Time
– 20 Lunge Steps
– 20 Squats
– 10 Push-ups - 40-30-20-10
– Walking lunges
– Push-ups - Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups
- Run 5 minutes turn around and go back in less than 5 minutes
21-15-9
– Vertical jumps (As High as Possible)
– Pushups
Repeat the run…5 min out less than 5 back. - Tabata Tuck jumps and Sit-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score. - 1 Round for Time
– 100 Push-ups
– 100 Sit-ups
– 100 Squats - 5 Rounds for Time
– 30 Push-ups
– 40 Sit-ups
– 50 Squats - Max Rounds in 20 minutes
– 5 Pushups
– 10 Situps
– 15 Squats - 21-15-9 Rep Rounds for Time
– Lunges (each leg)
– Handstand Push-ups - 3 Rounds for Time
– Run 400 meters (or any sprint distance – 1:30-2:30 min long)
– 50 squats
– 25 pushups - 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
– Burpees
– Pushups
– Situps - 5 Rounds for Time
– Run 400 meters (1:30-2:30 mins)
– 30 Squats - 3 Rounds for Time
– Run 800 meters (Run about 5 mins)
– 50 Squats
– 50 Sit-ups - 1 Round for Time
– Run 1 mile
– 100 Push-ups
– 200 Squats
– Run 1 mile - 21-15-9 Rep Rounds for Time
– Handstand Push-ups
– Chair Dips
– Push-Ups - 1 Round for Time
– 21 Pushups
– 42 Squats
– 15 Pushups
– 30 Squats
– 9 Pushups
-18 Squats - 2 Rounds for Time
– 20 Double-Unders
– 30 Walking Lunges
– 40 Push-ups
– 30 Squats
– 20 Sit Ups
– 10 Box Burpees - 1 Round for Time
– Run 400 meters
– 50 Squats
– Run 400 meters
– 50 Push-ups
– Run 400 meters
– 50 Sit-ups
– Run 400 meters - For Time
– 50 Walking Lunges (each leg)
– 800 M run
– 50 Walking Lunges - 5 Rounds
– Shuttle run (aka Suicide’s) – 20-50 meters
– 10 Burpees - 50-35-15
– Leg lifts
– Pushups
– Situps - For Time
– 30 HSPU
– 40 Jump squats
– 50 Situps
– 60 Squats
– 70 Double unders - 20 min AMRAP
– 10 Bench dips
– 10 Box jumps
– 10 Lunges (each leg) - For Time
– 60 Pushups/30 HSPU
– Run 400 m
– 40 Pushups/20 HSPU
– Run 800 m
– 20 Pushups/10 HSPU
– Run 1 mile - 10 minute Run
For Time
– 100 Push-ups
– 200 Sit-ups
– 300 Squats
5 minute Run - Jail House Walk
Typically, we prescribe Jailhouse 10 workouts involving burpees. A jailhouse 10 workout of burpees is simply:
For Time
10-9-8-7-6-5-4-3-2-1 Burpees
With a Walk across the room and back between each set