When you travel it is always a fun opportunity for crossfitters to check out the local CrossFit affiliate! However if you are travelling somewhere where there is no gym, or no local box, it doesn’t mean that you have to give training a break. Whether you are on a business trip, a weekend getaway or if you are travelling the world, all you need is half an hour and a small space. One of the greatest aspects of CrossFit is that there are many workouts that can be done anywhere, anytime. 

The fun thing about travel workouts is that they always give you an opportunity to get creative with what you have around you. Don’t have any weights? Fill up some water bottles, find some stones, you can even fill up a backpack and treat it like a weighted vest! If you have a bucket handy fill it with water and ice and use it to do overhead squats. If you find a stick, or even a broom handle run through some technical drills for Olympic Lifting. The opportunities are endless! The only piece of equipment I ever travel with is a skipping rope, it takes up no space and skipping is always a great way to warm up.

Below are a few sample workouts. Make sure to do a good warm up and some mobility work before (for at least 5-10 minutes) before training. Perhaps a 5 minute run/skip followed by some mobility drills. This is a great mobility sequence we often use as part of our warm up.

WOD 1

10-9-8-7-6-5-4-3-2-1 reps of:

Burpees
Air Squats

2 minute rest

50-40-30-20-10 reps of:

Lunges
Sit Ups

WOD 2

21-15-9

Split Squats

Push Ups

Then

21-15-9

Burpee Roll Out

Sit Ups

WOD 3

21-18-15-12-9-6-3

Pistol Squats / Overhead Squats/ Jumping Squats

Abmat Sit Ups/ Russian Twists

20 Double Unders after each round

Note: Complete this workout as you wish – choose the squats/ sit ups depending on your level, or equipment available. Get creative and have fun!

WOD 4

20 minute AMRAP

5 Hand Release Push Ups

10 Chair Dips

15 Air Squats

20 Lunges

Beach/Pool WODs

WOD 1

4 Rounds For Time

50 m relay in low whitewash

10 Overhead Air Squats

10 Push Ups

Cash out: 10 minute swim

WOD 2

5 Rounds For Time

Swim 100m
20 Push Ups

WOD 3

25 Squats
200m Swim
25 Push Ups
200m Swim
25 Sit Ups
200m Swim
25 Burpees
200m Swim

WOD 4

20 Minute AMRAP

Swim 100m
20 Squats
20 Push Ups
20 Double Unders

Running WODs

WOD 1

Run 1 mile
EMOM 10 Air Squats (Every minute on the minute complete 10 air squats)

WOD 2

4 Rounds For Time

400m Run
25 Air Squats
25 Sit Ups

WOD 3

1000m Run
50 Lunges (alternating)
40 Sit Ups
30 Chair Dips
20 Air Squats
10 Burpees
1000m Run

WOD 4

200m Run
21 Burpees
21 V Ups
21 Air Squats

400m Run
15 Burpees
15 V Ups
15 Air Squats

600m Run
9 Burpees
9 V Ups
9 Air Squats

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