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