Crossfit Hotel WOD

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.

No matter where you are in the world, there’s always a way to squeeze in a solid workout

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.

Crossfit Hotel WODs

Contents of this Crossfit Hotel WODs List

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.


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

The Crossfit Hotel WODs List

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

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)


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

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

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

5 rounds for time : 

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

5 Rounds

  • 100 Meters Lunging
  • 1 Minute Rest
With or without weight, don’t underestimate the pain (and potential) of lunges

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

Kettlebell, backpack, sandbell, or dumbbell, the following 5 workouts will keep you strong and ready, anywhere. Don’t hesitate to use your backpack as a kettlebell.

“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


5 rounds for time:

  • 10 Renegade Manmakers
  • 15 V-Ups

Example of Renegade Manmakers:


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)

5 Rounds for Time

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

“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

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

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:


“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 AMRAP of:

  • 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 Pushups
  • 15 Lunges
  • 20 Situps
  • 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

Note: 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

For time:

  • Squats (pick a number between 100-500)

For Time:

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

For Time:

  • 400 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

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


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

Note: 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     

  • 50 x Burpees
  • Handstand (60-second hold)
  • 50 x Pushups
  • 50 x Jumping jack
  • 50 x Situps
Don’t forget to end your workout with a cool down and some solid stretches. Look up the Mobility WOD series if you need some ideas.

Great Crossfit Resources for Solo Workouts

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


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

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