CrossFit Travel WOD – Smash It On The Road
I'm sure you'll agree being on the road whether it's for work or on a vacation can mean that you tend to slack off on both your diet and your workout routine. Arm yourself with a good travel wod and those excuses become fewer and fewer.
Some common excuses when on the road:
- The gym at the hotel sucks
- There are too many distractions in the evening
- The all you can eat buffet was well.... "all you can eat"
- I don't have my regular training coach/partner
Travel WOD
Travel wods are either ones that can be done in a hotel gym with limited equipment or can be done anywhere you can find a small space in which you can do some bodyweight circuits.
Some suitable locations are:
- Hotel gym
- Hotel room(assuming there is space)
- Hotel car park
- Kids playground(with climbing bars etc)
- Beach(many beaches have climbing bars and other exercise equipment)
Ultimately getting in a WOD whilst traveling is all about using your imagination.
It doesn't matter that you don't have access to barbells or kettlebells. As I'm sure your aware bodyweight circuits can flatten you if done at the right intensity for long enough so no more excuses when staying in a hotel.
All you need is your regular workout clothing and a pair of suitable CrossFit sneakers for a little extra stability on your feet.
Below is a list of travel WOD's that can help keep you on target when on the road!
Crazy Tens
10 rounds of the following:
- 10 squats
- 10 push-ups
- 10 sit-ups
Susan
5 rounds of:
- Run 200m
- 10 air squats
- 10 push-ups
Sprints & Push-ups
5 rounds for time:
- 200m sprint
- 25 push-ups
Lunges and Push-ups
10 rounds of the following for time:
- 10 walking lunges
- 10 push-ups
Tabata Squats and Push-ups
20 seconds on 10 seconds rest for 8 rounds of:
- Air-squats
- Push-ups
Hill Sprints
Find a nearby hill and sprint up it walk back down:
- 20 times no more than 1 minute rest on the way back down
Jumps and Squats
5 rounds of each for time:
- 3 vertical jumps
- 3 long jumps
- 3 squats
Run
5 rounds, rest as long as you run:
- 1 mile
Burpees
- 100 burpees for time
Run and Squat
- 400m run
- 50 air squats
Lunge and Run
- 50 lunges
- Run 400m
- 50 backwards lunges
Burpees and Leg Lifts
10 rounds for time:
- 10 burpees
- 10 leg lifts
Jumps and Push-ups
5 rounds of:
- 10 jumps
- 10 push-ups
Max Walking Lunges
- Walking lunges for distance 200-400m
Max Air Squats
- Pick a number greater than 100 and squat until you hit it
Hand Stand and Squat Hold
- 30 second handstand(can use a wall if needed)
- 60 second parallel squat hold