Staying fit while traveling is something we all want – staying fit improves the experience of travel, raising our energy levels, and helping us handle the hiccups of travel with ease. Keeping that sexy is a nice perk too. This is where the Crossfit Travel WODs come to the rescue.
(Jump right to the Crossfit Travel WODs List)
Being away from our home gym, our daily routine that reinforces fitness, and not having a workout to jump right into can kill motivation a bit at a time leading us to let that fitness we worked so hard for and feels so good, fall by the wayside.
Lucky for us, Crossfit gyms and functional fitness coaches have created hundreds of travel WODs that are easy to do with little or no equipment – and – will maintain our strength, stamina, and sexy for the adventures to come.
Read on for my favorite travel workouts, designed to be done anywhere from hotel rooms, to parks, to beaches, that’ll help you stay fit wherever your travels take you
CONTENTS
Types of Travel WODs
- No Equipment WODs
- 1 Room WODs
- Pull Up Bar + Dip Bar WOD
- Dumbbell, Kettlebell, and Backpack WODs
- Quick Workouts (less than 10 minutes)
- Running WODs
- Strength Building WODs
Tips for staying fit to travel
- Just get out there
- Find a pull up bar and dip bar for a balanced workout
- Focus on getting your heart rate up and calories, then strength training
- Aim for parks and green spaces
- Learn to use your backpack
- When time is short, pick the HIITs for maximum effect and minimal time
- If time is scarce, squeeze in a workout over the day, bits at a time
- If all else fails, stick with the staples: air squats, lunges, push-ups, pull ups, and burpees
- Don’t forget stretching, mobility, and isometrics (stationary poses)
- If you don’t know what an exercise is, hit the Google!
Are you traveling or on the road with no equipment (barbell, pull-up bar, dip bar) in sight? Checkout this list of my essential workout gear for travel. A small bag of gear perfect that is compact enough for any travels but allows you to do every workout on this list, anywhere.
OTHER GREAT CROSSFIT AND TRAVEL WORKOUT CONTENT
Be sure to bookmark this page and check out these other resources for getting your workout on solo
- The Crossfit Benchmark WODs (Crossfit Girls WODs): A Great list of “go-to” workots for anytime
- Hotel WODs: Crossfit workouts that you can do in your hotel room, with no equipment
- The Crossfit Hero WODs: Workouts that will leave you smoked, and closer to your goals
- 5 Great Rucking Workouts
Travel WODs by Workout Type and Equipment Required
(Click the workout type to jump to the list)
- No Equipment WODs
- Pull Up Bar + Dip Bar WODs
- Dumbbell, Kettlebell, and Backpack WODs
- Quick Workouts (less than 10 minutes)
- Running / Sprinting WODs
- Strength Building WODs
Hotel Room WODs / No Equipment WODs
5 Rounds for time
- 10 Burpees
- 10 V-Ups
Tabata Push Ups + Squats
- Perform 8 sets of 20 seconds of work followed by 10 seconds rest (4 minutes total) of push-ups first, then 8 rounds of air squats
20 rounds for time :
- 5 Push ups
- 5 Sit ups
- 10 Squats
10 rounds for time :
- 5 Tuck Jumps (aim for vertical height)
- 5 Squats
- 5 Broad Jumps
For Time:
- 100 Burpees
Missing your gym? Be sure to checkout our list of the Essential Workout Equipment for Home Gyms and travel, to get the right equipment to do these workouts anywhere.
Also, our list of Best Calisthenics Equipment is perfect place to start in crafting a minimalist home fitness gym
For Time:
- 100 Pushups
For Time:
- 10-9-8-7-6-5-4-3-2-1 Reps per round of:
- Burpees and Situps
For Time:
- 30 Handstand Pushups or Incline Push Ups
- 40 Jump squats
- 50 Situps
- 60 Squats
5 Rounds
- 20 tuck jumps
- 30 second handstand hold
For Time: 10-9-8-7-6-5-4-3-2-1
- Push up
- Jump Squats
As Many Rounds as Possible in 10 Minutes
- 3 Burpees
- 6 Supermans (Lie on the floor, contract lower back, and raise arms & legs off floor)
- 9 Sit-Ups
5 Rounds, As Many Reps as Possible
- 20 seconds of mountain climbers
- 20 sec of squats
- 20 sec of rest
Tabata Push Ups + Squats
- Perform 8 sets of 20 seconds of work followed by 10 seconds rest (4 minutes total) of push-ups first, then 8 rounds of air squats
20 rounds for time :
- 5 Push ups
- 5 Sit ups
- 10 Squats
10 rounds for time :
- 5 Tuck Jumps (aim for vertical height)
- 5 Squats
- 5 Broad Jumps
5 rounds for time :
- Handstand Hold 30 seconds (against the wall is fine)
- 20 air squats
5 rounds :
- Handstand Hold 1 minute
- Hold bottom of the squat for 1 minute
5 Rounds for Time:
- 20 Forward Lunges
- 20 Backward Lunges
- 20 Side Lunge
- 20 Split Jumps (Speedskater Lunges)
21-15-9 :
- Push ups
- Hollow rocks
- Jump squats
10 rounds for time :
- 5 handstand Push Ups
- 10 burpees
8 rounds for time as fast as possible:
- Handstand 30 seconds
- 10 squats
“Step Down” Perform all three mini workouts in succession
(1) 21-15-9:
– Push Ups
– Burpees
Rest 2:00
(2) 15-12-9:
– Sit Ups
– Burpees
Rest 2:00
(3) 12-9-6:
– Squat Broad Jump
– Burpee
4 Rounds, Every Minute on the Minute
- Min 1: 7 Burpees
- Min 2: 15 Sit-Ups
- Min 3: 50 Jump Tucks
– Repeat 4 times
20 minute of as many rounds as possible:
- 5 Handstand Push Ups or Incline Push Ups
- 10 Pistols/Single Leg Squats (alternating legs)
- 15 Push-ups
Tabata This: 8 rounds of 20 sec. on, 10 sec. off of each exercise
- Squats
- Push Ups
- Sit Ups
- Burpees
AMRAP in 20 minutes:
- 10 Burpees
- 20 Steam Engines (Stand with hands behind head, raise knees to elbows)
8 rounds For Time
- Handstand 30 seconds
- 20 squats
Super Legs: 3-5 Rounds, as fast as possible:
- 20 Air Squats
- 20 Alternating Lunges (20 total reps)
- 20 Alternating Split Squat Jumps (20 total reps) (Jumping lunges)*
- 10 Squat Jumps (Jump Squats)
Long Cycle Burpee: 50 rounds of:
- 1 squat
- 1 pushup
- 1 situp
- 1 superman
- 1 tuck jump
6 Rounds for time
- 15 Reverse Lunges
15 Hollow Rocks
15 Push Ups
15 Minutes: As Many Rounds as Possible
- 10 mountain climbers
- 10 push ups
- 10 hollow rocks
- 10 sit-ups
15 Minutes: As Many Rounds as Possible
- 15 Lunges
- 10 Pushup
- 15 Lunges
- 20 Situps
10 Rounds:
- 30-second handstand
- 30-second squat hold (Electric Chair – can be done leaning against a wall)
3 Rounds:
- 20 tuck jumps burpees
- 30-second handstand hold.
5 Rounds for Time:
- 30-second handstand
- 25 air squats
21-15-9 for Time
- Handstand Push-ups
- Chair Dips
- Push-Ups
For Time:
- 21 Pushups
- 42 Squats
- 15 Pushups
- 30 Squats
- 9 Pushups
- 18 Squats
For Time:
- 2 Minutes Tuck Jumps
- 2 Minutes Situps
- – Rest 1 min –
- 90 sec Tuck Jumps
- 90 sec Situps
- – Rest 1 min –
- 60 sec Tuck Jumps
- 60 sec Situps
AMRAP in 20 minutes:
- 10 Chair Dips
- 10 Box jumps
- 10 Walking Lunges
For Time:
- 100 Push-ups
- 100 Sit-ups
- 200 Squats
- Exercises can be done in any order to achieve the target number of reps
AMRAP in 20 minutes:
- 5 Pushups
- 10 Situps
- 15 Squats
21-15-9 Rep Rounds for Time:
- Walking Lunges (each leg)
- Handstand Push-ups / Incline Push Ups / Pike Push Ups
Squats for time (pick a number between 100-500)
For Time:
- Burpees (50-150 – pick a number and go for it!)
For Time:
- 400m Walking Lunges
For Time:
- 21 Pushups
- 42 Squats
- 15 Pushups
- 30 Squats
- 9 Pushups
- 18 Squats
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
- Burpees
- Pushups
- Situps
- – Complete each “round” (10, 9, 8, etc.) for each exercise before proceeding
AMRAP in 20 minutes:
- 5 Handstand push-ups
- 10 Pistols (Single Leg Squats)
Travel Modified “Annie” – 50-40-30-20-10 Reps per Round for Time:
- Tuck Jumps
- Sit-ups
50-40-30-20-10 Reps per Round for Time:
- Tuck Jumps
- Push-ups
10 Rounds: Hold each position for 30 seconds
- Plank
- Bottom of squat
- Hollow rock hold
For Time:
- 80-60-40-20 Reps of Air Squats
- 40-30-20-10 Reps of Situps
- 20-15-10-5 of Handstand Pushups
- – Do the first set of each exercise, then the second, then the third
5 Rounds:
- 30 second handstand against a wall
- 30 second static hold at the bottom of the squat
- 30 second hollow rock or plank
10 Rounds For Time:
- 25 Walking Lunges (each leg)
- 10 Pushups
10 Rounds For Time:
- 10 Pushups
- 20 Squats
- 10 Situps
Tabata Squats: Repeat for 8 rounds
- 20 seconds – As many squats as possible
- 10 seconds – Rest
5 Rounds For Time:
- 10 Tuck Jumps (Focus on jumping as high as possible)
- 10 push-ups
10 Rounds For Time:
- 10 V-Ups
- 10 Burpees
For Time: 250 Jumping Jacks
For Time:
- 200 Squats
- Rest in the plank position (anytime you stop, get into a plank, and continue squatting as soon as you stand up
For Time:
- 100 Jumping Jacks
- 75 Air Squats
- 50 Pushups
- 25 Burpees
5 Rounds:
- Sprint 1 minute
- Squat 1 minute
21-15-9
- Air Squats
- Pushups
6 Rounds For Time:
- 10 Pushups
- 10 Air Squats
- 10 Sit Ups
10 Rounds For Time:
- 3 Tuck Jumps
- 3 Squats
- 3 Broad Jumps
20 Rounds For Time:
- 5 Pushups
- 5 Squats
- 5 Situps
10 Rounds For Time:
- 10 Pushups
- 10 Sit ups
- 10 Squats
For Time:
- 200 Air Squats
5 Rounds For Time:
- 10 Tuck Jumps
- 10 Pushups
- 10 Situps
Annie: 50-40-30-20-10 reps of each exercise, working from the set of 50 to 10
- Jump rope double-unders
- Situps
Marguerita: Complete 50 total rounds, with one rep per exercise, per round, as fast as you can for time
- Burpee
- Pushup
- Jumping jack
- Situp
- Handstand
Pull Up Bar + Dip Bar Travel WODs
5 Rounds for Time:
- 20 pull ups
- 30 push ups
Chipper
- 50 Air Squats
- 10 Burpees
- 40 Sit-Ups
- 10 Burpees
- 30 Lunges
- 10 Burpees
- 20 Pushups
- 10 Burpees
- 10 Pullups
- 10 Burpees
- 20 Pushups
- 10 Burpees
- 30 Walking Lunges
- 10 Burpees
- 40 Sit-Ups
- 10 Burpees
- 50 Air Squats
Cindy: 20 minutes As Many Rounds as Possible
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
AMRAP in 20 minutes:
- 5 Pullups
- 10 Pushups
- 15 Squats
Barbara: Perform five rounds, time each round, rest exactly three minutes between rounds
- 20 pull-ups
- 30 pushups
- 40 situps
- 50 air squats
Chelsea: 10 Rounds of each exercise, performed every minute, on the minute, start one of the exercises
- 5 pull-ups
- 10 pushups
- 15 air squats
Mary Perform as many rounds as possible (AMRAP) in 20 minutes
- 5 handstand pushups
- 10 single-leg squatsper leg
- 15 pull-ups
Cindy: AMRAP in 20 minutes (this uses the same exercises as Chelsea, but the format is different)
- 5 pull-ups
- 10 pushups
- 15 air squats
Angie: Complete all exercises and reps as fast as you can, for time
- 100 pull-ups
- 100 pushups
- 100 situps
- 100 air squats
Candy: Complete five total rounds for time
- 20 pull-ups
- 40 pushups
- 60 squats
Maggie: Complete five total rounds for time
- 20 handstand pushups
- 40 pull-ups
- 60 one-legged squats, alternating legs
Backpack WODs (Improvising for Dumbbell and Kettlebell WODs)
Sometimes we need a little weight and resistance to achieve our fitness goals. Most hotels with gyms will at least have a dumbbell or two. If not, get creative and use a backpack in place of a dumbbell or kettlebell. Hold the backpack by its handles and the perform the workouts below accordingly.
This is just one more reason to get a durable backpack for travel that can be thrown around. Checkout these backpacks for rucking for ideas of packs that can hold weight well and have handles designed for improvised and functional exercises.
For Time:
10 Min: As Many Rounds as Possible
- 10 Backpack Swings
- 10 Backpack Thrusters
- 10 Push Ups
20 Min: As Many Rounds as Possible
- 10 Backpack Overhead Presses
- 10 Backpack Swing (Improvised Kettlebell Swing)
- 10 Squat Jump
3 Rounds for Time:
- 10 Turkish Get-ups (using backpack)
- 20 Tuck Jumps
- 30 Walking Lunges
- 40 Push-ups
- 30 Squats
- 20 Leg lifts
- 10 Burpees
Eva: Complete five total rounds for time
- 800-meter run
- 30 Backpack Swings (or Kettlebell Swings if available)
- 30 Pull-ups
Karen: Complete all repetitions as fast as possible, for time
- 150 backpack thruster
Kelly: Complete five total rounds, for time
- 400-meter run
- 30 box jumps (prescribed with a 24-inch box) or squat jumps
- 30 backpack thrusters
For time (Travelling Murph):
- Run 1 mile
- 100 Body Rows or Backpack Rows
- 200 pushups
- 300 Airsquats
- Run 1 mile.
Quick Workouts (10 Minutes or Less)
As Many Rounds as Possible in 10 Minutes
- 3 Burpees
- 6 Supermans (Lie on the floor, contract lower back, and raise arms & legs off floor)
- 9 Sit-Ups
10 rounds: 50 meter sprint
5 rounds for time :
- Handstand Hold 30 seconds (against the wall is fine)
- 20 air squats
5 rounds for time:
- Handstand Hold 1 minute
- Hold bottom of the squat for 1 minute
10 Rounds:
- 30-second handstand
- 30-second squat hold (Electric Chair – can be done leaning against a wall)
8 rounds for time:
- Handstand 30 seconds
- 10 squats
Tabata Burpees: 8 rounds of 20 sec. on, 10 sec. off
Running Travel WODs
Helen Complete three total rounds for time
- 400-meter run
- 21 kettlebell swings (prescribed with a 55lb kettlebell, improvise with a backpack for a kettlebell)
- 12 pull-ups
Nicole: AMRAP in 20 minutes; Note how many pull-ups you complete for each round
- Run 400 meters
- Pull-ups for max reps
3 Rounds For Time:
- Run 800m
- 50 Air Squats
3 Rounds For Time:
- 10 Handstand Pushups / Incline pushups
- Run 200m
Run 1 mile, lunge 30 steps every minute
- 5 Burpees
4 Rounds for time:
- 50 Situps
- Run 400m
8 Rounds For Time:
- Run 100m
- 30 Air Squats
10 Rounds For Time:
- Run 100m
- 20 Air Squats
4 Rounds for Time:
- Run 400m
- 50 Squats
- 25 Pushups
For Time:
- Run 1000m
- 100 Air Squats
- 50 Pushups
For Time:
- 100 Squats
- Run 1 Mile
- 100 Squats
- Run 1 Mile
- 100 Squats
For Time:
- Run 1 mile
- 100 Push-ups
- 50 Sit-ups
- 200 Squats
- Run 1 mile
10 Rounds:
- 10 Push ups with a 30 second Plank on the last rep
- 100 Meter Sprint
For Time:
- Run 400 meters
- 25 Squats 25 Push Ups 25 Situps
- Run 400 meters
- 25 Squats 25 Push Ups 25 Situps
- Run 400 meters
- 25 Squats 25 Push Ups 25 Situps
- Run 400 meters
3 Rounds:
- 50 Walking Lunges
- 800m run
For Time:
- 60 Pushups
- Run 400m
- 40 Pushups
- Run 800m
- 20 Pushups
- Run 1 mile
Travel Modified “Michael” 3 rounds for time of:
- Run 800m
- 1 Minute “Superman” Holds
- 50 Situps
5 Rounds:
- Sprint 1 minute
- Squat 1 minute
5 Rounds For Time:
- 10 push-ups
- 10 hollow rocks
- Sprint 200 meters
10 Rounds:
- Sprint 100 meters
- 10 push ups
3 rounds for time
- 10 Handstand Push Ups
- 200m run
10 Rounds for time:
- 10 Sit-ups
- 100 meter sprint
For time :
- Run 1 mile
- Every 1 minute – 30 lunges (15 per leg)
10 rounds: 50 meter sprint
3 Rounds for Time:
- Run 800m
- 2 Minute Plank Hold
- 25 Mountain Climbers
6 Rounds, Every Minute on the Minute
- Minute 1: Run as far as possible
- Minute 2: Squats
- Minute 3: Tuck Jumps
- Minute 4: Rest
- – Repeat for 6 Rounds
- 3 Rounds for Time:
400 m run
40 squats
30 situps
20 pushups
10 handstand pushups - 10 Pullups
5 Rounds for Time
- 30 Second Handstand Pushups or Handstand Hold
- 30 Squats
- Susan – 5 rounds for Time
Run 200m - 10 squats
- 10 Push Ups
4 rounds for time:
- 10 Handstand push ups or 25 Regular Push Ups
- Sprint 200m run
4 rounds for time:
- Run 400 meters
- 20 Burpees
5 Rounds: As many reps and as far as possible
- Sprint 1 minute,
- Squat 1 minute
- – Finish (after 5 rounds) with 50 burpees
10 Rounds For Time:
- 10 Burpees
- Sprint 100m
4 Rounds For Time:
- Run 400m
- 25 Air Squats
- 25 Tuck Jumps
5 Rounds For Time:
- Run 200m
- 10 Squats
- 10 Push Ups
3 Rounds For Time:
- Run 200m
- 25 Pushups
10-9-8-7-6-5-4-3-2-1
- Sit-ups
- Pushups
- Squats
- 100 meter sprint between each round
For Time:
- Run 800m
- 100 Air Squats
- Run 800m
4 Rounds For Time:
- Run 400 meters
- 50 air squats
Strength Building Travel WODs
20 minute AMRAP of:
- 5 Handstand Push Ups or Incline Push Ups
- 10 Pistols/Single Leg Squats (each leg)
- 5 One Armed Push Ups
- 10 V-Ups
5 rounds for time of:
“Kettlehell”
- 20 Deadlifts
- 20 Sumo Deadlift High Pulls
- 20 Swings
- 10 1-arm swings, Right
- 10 1-arm swings, Left
- 10 Snatches, Right
- 10 Snatches, Left
5 rounds for time:
- 10 Renegade Manmakers
- 15 V-Ups
Be sure to bookmark this page and check out these other resources for getting your workout on solo
- 100 Kettlebell Swings a Day: A simple recipe for functional strength and a tight core
- Crossfit Benchmark WODS (The Crossfit Girls WODs): Great workouts for anytime
- 100+ Crossfit Travel WODs: No equipment workouts for times on the road
- The Crossfit Hero WODs: Workouts that will leave you smoked, and closer to your goals
- 5 Great Rucking Workouts: Build durable strength and endurance with just a backpack
- 50 Great Bodyweight Crossfit Workouts: Tough workouts to do anywhere with only bodyweight
- Ultimate List of the 15 Best Crossfit Named Workouts: Legendary Crossfit workouts that are perfect anytime
- 50 Most Intense Chipper WODs for Stamina and Endurance Training
- 31 Intense Crossfit Sandbag Workouts: Get a tough HIIT workout in with just a sandbag
OTHER GREAT CROSSFIT RESOURCES
To step up your Crossfit Travel WODs, and just generally getting the best workout you can while traveling, take advantage of these free (yet excellent) Crossfit information resources. Starting with these resources, you can learn the entire Crossfit philosophy and the methodologies necessary to get your WOD on in any gym anywhere
- Crossfit Level 1 Training Guide (Study Guide) <http://library.crossfit.com/free/pdf/CFJ_English_Level1_TrainingGuide.pdf>
- Crossfit Freqently Asked Questions <https://www.crossfit.com/cf/faq>
ABOUT THE AUTHOR
Carlos is a nomad, slow traveler, and writer dedicated to helping others live abroad and travel better by using his 7+ years of experience living abroad and background as a management consultant and financial advisor to help other nomad and expats plot better paths for an international lifestyle. Click here to learn more about Carlos's story.