69+ Great Crossfit Hotel WODs: Gym-free workouts anywhere, anytime

Whether you’re traveling for business or pleasure, the craziness of moving can easily disrupt anyone’s fitness routine.  Finding the time to squeeze in a good workout is hard enough, but working out in a hotel gym with little equipment can be tough…especially if there is no hotel gym! Lucky for us, the “Crossfit hotel WODs”, also known as CrossFit hotel workouts, are perfect for getting in a great workout, in your hotel room, with no equipment.

I’ve traveled the world for two years, to plenty of places without a true gym or decent equipment.  This list of Crossfit hotel WODs are the best Crossfit style workouts I’ve found for getting back into shape and staying in shape without leaving my hotel room.  From Everest & the Himalayas to impromptu marathons to surfing, these travel friendly workouts have keep me ready for any adventure that comes my way.

For the best results (and to keep those results) aim to do a workouts from this list 2-3 times per week.

Contents of this Crossfit Hotel WODs List

• The Crossfit Hotel WODs List
• My Best Hotel Workouts: HIIT & Crossfit WODs
• Hotel WODs with Dumbbells & Kettlebells
• My Favorite Great Crossfit Resources for Workouts on the Road

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 as well as the best calisthenics equipment for mobile fitness. A small bag of gear perfect that is compact enough for any travels but allows you to do every workout on this list, anywhere.

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Be sure to bookmark this page to keep these Crossfit hotel workouts on tap and check out these other resources for getting your workout on solo

• Crossfit Benchmark WODS (The Crossfit Girls WODs): Great workouts for anytime
• 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
• The 100 Kettlebell Swings a Day Experiment

The Crossfit Hotel WODs List

5 Rounds for time

• 10 Burpees
• 10 V-Ups

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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

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20 rounds for time : 

• 5 Push ups
• 5 Sit ups
• 10 Squats

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10 rounds for time : 

• 5 Tuck Jumps (aim for vertical height)
• 5 Squats
• 5 Broad Jumps

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For Time:

• 100 Burpees

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For Time:

• 100 Pushups

The 5 Best Hotel Workouts: HIIT & Crossfit WODs to stay fit anywhere

If you’re hard pressed for time and need to get in a workout quickly, or just want an intense burn, then picking the workout for your limited matters heavily.

The following 5 workouts are (in my opinion) the best hotel workouts possible, in a limited hotel gym (with dumbbells) or in your hotel room. Over a decade of travel, adventure, and military deployments with limited (or no) gyms but a constant need to stay fit, and these 5 workouts have been go-to workouts. Keeping me in shape throughout the globe.

(If you want more “standard” hotel room/gym Crossfit workouts, keep scrolling 65 more standard Crossfit workouts to do in your hotel room or gym)

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Man Up, Man Down

• 10 Dumbbell “Man Makers”
• 10 HSPU
• 8 Dumbbell “Man Makers”
• 8 HSPU
• 6 Dumbbell “Man Makers”
• 6 HSPU
• 4 Dumbbell “Man Makers”
• 4 HSPU
• 2 Dumbbell “Man Makers”
• 2 HSPU

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Kettle Hell

• 20 Kettlebell / Dumbell Deadlifts (Two Handed)
• 20 Sumo Deadlift High Pulls (Two Handed)
• 20 Swings (Two Handed)
• 10 1-Arm Swings, Right Arm
• 10 1-Arm Swings, Left Arm
• 10 Snatches, Right Arm
• 10 Snatches, Left Arm

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2 Rounds For Time: 10-9-8-7-6-5-4-3-2-1

• Pause Push-ups (Stop for 1 second at the top, halfway down, bottom, and halfway up)
• Jump Squats

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5 rounds for time : 

• 3 Handstand Push Ups
• Handstand Hold 30 seconds (against the wall is fine)
• 15 Pistols (Single Legged Squats)

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5 Rounds

• 100 Meters Lunging
• 1 Minute Rest

Hotel WODs with Dumbbells and Kettlebells

If your hotel does have a gym with dumbbells or kettlebells, give these other Crossfit hotel WODs with dumbbells a try for a more intense and strength building burn

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“Kettlehell” – 5 rounds for time of:

• 20 Kettlebell / Dumbell Deadlifts (Two-Handed)
• 20 Sumo Deadlift High Pulls (Two-Handed)
• 20 Swings (Two-Handed)
• 10 1-Arm Swings, Right Arm
• 10 1-Arm Swings, Left Arm
• 10 Snatches, Right Arm
• 10 Snatches, Left Arm

Note: Kettlehell can be done with dumbbells

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5 rounds for time:

• 10 Renegade Manmakers
• 15 V-Ups

Example of Renegade Manmakers:

https://youtu.be/DiwAW3g_750?t=22

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5 Rounds for Time (Dumbbell Demons)

• 5 Single Arm Dumbbell Snatches (Right Arm)
• 5 Single Arm Dumbbell Snatches (Left Arm)
• 10 Dumbbell Lunges
• 15 V-Ups
• 20 Steam Engines (High Step + Knees to Elbows)

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5 Rounds for Time

• 10 Dumbbell Clean and Presses
• 10 Burpees
• 10 Pistols (One Legged Squats)
• 10 Hindu Pushups

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“Man Up, Man Down” – As Quickly As Possible

• 10 Dumbbell “Man Makers”
• 10 HSPU
• 8 Dumbbell “Man Makers”
• 8 HSPU
• 6 Dumbbell “Man Makers”
• 6 HSPU
• 4 Dumbbell “Man Makers”
• 4 HSPU
• 2 Dumbbell “Man Makers”
• 2 HSPU

More Standard Crossfit Hotel Workouts…

For Time:

• 10-9-8-7-6-5-4-3-2-1 Reps per round of:
• Burpees and Situps

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For Time:

• 30 Handstand Pushups or Incline Push Ups
• 40 Jump squats
• 50 Situps
• 60 Squats

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5 Rounds

• 20 tuck jumps
• 30 second handstand hold

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For Time: 10-9-8-7-6-5-4-3-2-1

• Push up
• Jump Squats

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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

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5 Rounds, As Many Reps as Possible

• 20 seconds of mountain climbers
• 20 sec of squats
• 20 sec of rest

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5 rounds for time : 

• Handstand Hold 30 seconds (against the wall is fine)
• 20 air squats

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5 rounds : 

• Handstand Hold 1 minute
• Hold bottom of the squat for 1 minute

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5 Rounds for Time:

• 20 Forward Lunges
• 20 Backward Lunges
• 20 Side Lunge
• 20 Split Jumps (Speedskater Lunges)

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21-15-9 : 

• Push ups
• Hollow rocks
• Jump squats

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10 rounds for time : 

• 5 handstand Push Ups
• 10 burpees

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8 rounds for time as fast as possible:

• Handstand 30 seconds
• 10 squats

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“Step Down” Perform all three mini workouts in succession

(1) 21-15-9:
– Push Ups
– Burpees
Rest 2:00

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(2) 15-12-9:
– Sit Ups
– Burpees
Rest 2:00
(3) 12-9-6:
– Squat Broad Jump
– Burpee

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4 Rounds, Every Minute on the Minute

• Min 1: 7 Burpees
• Min 2: 15 Sit-Ups
• Min 3: 50 Jump Tucks

 – Repeat 4 times

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20 minute AMRAP of:

• 5 Handstand Push Ups or Incline Push Ups
• 10 Pistols/Single Leg Squats (alternating legs)
• 15 Push-ups

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Tabata This: 8 rounds of 20 sec. on, 10 sec. off of each exercise

• Squats
• Push Ups
• Sit Ups
• Burpees

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AMRAP in 20 minutes:

• 10 Burpees
• 20 Steam Engines (Stand with hands behind head, raise knees to elbows)

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8 rounds For Time

• Handstand 30 seconds
• 20 squats

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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)
  
  

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Long Cycle Burpee: 50 rounds of:

• 1 squat
• 1 pushup
• 1 situp
• 1 superman
• 1 tuck jump

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6 Rounds for time

• 15 Reverse Lunges
  15 Hollow Rocks
  15 Push Ups

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15 Minutes: As Many Rounds as Possible

• 10 mountain climbers
  10 push ups
  10 hollow rocks
  10 sit-ups

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15 Minutes: As Many Rounds as Possible

• 15 Lunges
• 10 Pushups
• 15 Lunges
• 20 Situps
• 30-second handstand
• 30-second squat hold (Electric Chair – can be done leaning against a wall)

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3 Rounds:

• 20 tuck jumps burpees
• 30-second handstand hold.

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5 Rounds for Time:

• 30-second handstand
• 25 air squats

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21-15-9 for Time

• Handstand Push-ups
• Chair Dips
• Push-Ups

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For Time:

• 21 Pushups
• 42 Squats
• 15 Pushups
• 30 Squats
• 9 Pushups
• 18 Squats

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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

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AMRAP in 20 minutes:

• 10 Chair Dips
• 10 Box jumps
• 10 Walking Lunges

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For Time:

• 100 Push-ups
• 100 Sit-ups
• 200 Squats

Note: Exercises can be done in any order to achieve the target number of reps

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AMRAP in 20 minutes:

• 5 Pushups
• 10 Situps
• 15 Squats

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21-15-9 Rep Rounds for Time:

• Walking Lunges (each leg)
• Handstand Push-ups / Incline Push Ups / Pike Push Ups

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For time:

• Squats (pick a number between 100-500)

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For Time:

• Burpees (50-150 – pick a number and go for it!)

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For Time:

• 400 Walking Lunges

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For Time:

• 21 Pushups
• 42 Squats
• 15 Pushups
• 30 Squats
• 9 Pushups
• 18 Squats

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10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:

• Burpees
• Pushups
• Situps

Note: Complete each “round” (10, 9, 8, etc.) for each exercise before proceeding to the next round

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AMRAP in 20 minutes:

• 5 Handstand push-ups
• 10 Pistols (Single Leg Squats)

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Travel Modified “Annie” – 50-40-30-20-10 Reps per Round for Time:

• Tuck Jumps
• Sit-ups

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50-40-30-20-10 Reps per Round for Time:

• Tuck Jumps
• Push-ups

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10 Rounds: Hold each position for 30 seconds

• Plank
• Bottom of squat
• Hollow rock hold

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For Time:

• 80-60-40-20 Reps of Air Squats
• 40-30-20-10 Reps of Situps
• 20-15-10-5 of Handstand Pushups

Note: Do the first set of each exercise, then the second, then the third

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5 Rounds:

• 30 second handstand against a wall
• 30 second static hold at the bottom of the squat
• 30 second hollow rock or plank

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10 Rounds For Time:

• 25 Walking Lunges (each leg)
• 10 Pushups

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10 Rounds For Time:

• 10 Pushups
• 20 Squats
• 10 Situps

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Tabata Squats: Repeat for 8 rounds

• 20 seconds – As many squats as possible
• 10 seconds – Rest

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5 Rounds For Time:

• 10 Tuck Jumps (Focus on jumping as high as possible)
• 10 push-ups 

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10 Rounds For Time:

• 10 V-Ups
• 10 Burpees

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For Time:

• 250 Jumping Jacks

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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

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For Time:

• 100 Jumping Jacks
• 75 Air Squats
• 50 Pushups
• 25 Burpees

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5 Rounds:

• Sprint 1 minute
• Squat 1 minute

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21-15-9

• Air Squats
• Pushups

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6 Rounds For Time:

• 10 Pushups
• 10 Air Squats
• 10 Sit Ups

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10 Rounds For Time:

• 3 Tuck Jumps
• 3 Squats
• 3 Broad Jumps

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20 Rounds For Time:

• 5 Pushups
• 5 Squats
• 5 Situps

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10 Rounds For Time:

• 10 Pushups
• 10 Sit ups
• 10 Squats

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For Time:

• 200 Air Squats

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5 Rounds For Time:

• 10 Tuck Jumps
• 10 Pushups
• 10 Situps

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Annie: 50-40-30-20-10 reps of each exercise, working from the set of 50 to 10           

• Jump rope double-unders
• Situps

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Marguerita: Complete 50 total rounds, with one rep per exercise, per round, as fast as you can for time     

• 50 x Burpees
• Handstand (60-second hold)
• 50 x Pushups
• 50 x Jumping jack
• 50 x Situps

Great Resources for Solo Workouts

Be sure to bookmark this page and check out these other resources for getting your workout on solo

• Crossfit Benchmark WODS (The Crossfit Girls WODs): Great workouts for anytime
• 100+ Crossfit Travel WODs: No equipment workouts for times on the road
• Hotel WODs: Crossfit workouts that you can do in your hotel room, with no equipment
• 5 Great Rucking Workouts: Build durable strength and endurance with just a backpack
• The 10,000 Kettlebell Swing Challenge: A simple, tough, and grueling workout challenge over 30 days
• The New 75 Day Hard Challenge: A 75 day challenge to reprogramming positive habits into your life

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Great Crossfit Resources

To step up your Hotel WODs, and just generally get 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

• A Brother Abroad’s Travel Fitness Page
• 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>