Travel WODs for CrossFit: The Definitive List
Whether you are a globe trotter, on a business trip, or on a romantic weekend getaway, this list of 101+ travel WODs will feed your CrossFit addiction and keep you busy. One of the best aspects of CrossFit is the fact that there are plenty of workouts you can do anywhere and anytime that require little to no equipment. You just have to be ready to push yourself and sweat!
This article will provide you all the necessary resources you need to get started doing travel WODs. I’ll explain exactly how to use this guide to suit your preferences and fitness goals. I’ll include links to video tutorials of the basic movements, a glossary to decipher the jargon, and I’ll provide filters to narrow down the list. I want to help you succeed and make the most out of this guide.
WHAT ARE TRAVEL WODS?
Before we get started, what the heck is a travel WOD? Let’s define what it actually means.
A “WOD” or “workout of the day” is CrossFit jargon for a daily set of exercises that are structured together as a single unit or routine. Often these are posted on CrossFit.com . CrossFit itself is branded popular fitness regimen and philosophy focused on “functional movements that are constantly varied and high intensity.”
A travel WOD is then simply a daily set of exercises that’s suitable for a traveler with no access to a gym, typically focused on bodyweight exercises and/or other movements that require zero to little equipment (perhaps a jump rope and regular workout attire).
Why Travel WODs?
I don’t know about you, but I travel a lot for work. I’m all about my basement gym when I’m at home, but when I’m on the go in another city, I’m challenged to maintain my workouts and stay fit.
Sometimes the hotel I’m staying at does have a gym, but it doesn’t have the right gym equipment (especially free weights) to get a serious workout. At the same time, it’s usually plagued by the same problems that local commercial gyms do – long waits, distractions, and bad hygiene. This is usually the case when I travel for conferences and the hotel is overbooked and peak gym times are crazy. Sometimes, I’m just too busy to find time to even get to the gym during their limited hours.
I would much rather do an intense workout from my hotel room on my own terms. In the case of not even having access to a gym, travel WODs keep me from having any excuses to miss a workout.
How to Use This Guide?
In the following sections, I’ll be going over the basic elements you’ll need to parse the list and get started immediately with travel WODs.
Movement Descriptions
The following are common movements that you’ll come across in the list of travel WODs. Please use this as a reference for any exercises that you are unfamiliar with or have not done before. By understanding what these exercises are and how to perform them, you’ll be able to handle any WOD that you come across in the list. I’ll avoid going over stuff you’ve been doing since grade school. Each movement is a link to a video tutorial that explains how you can do the exercise.
Glossary
A couple of terms need explaining if you are unfamiliar with the terminology and how these workouts are constructed:
- For Time – Complete the entire list of exercises in this WOD as fast as possible. You’ll want to measure time to see how you progress.
- X Rounds for Time – Complete X rounds of the list of exercises as fast as possible. Like above, you’ll want to measure time to see how you progress.
- X-Y-Z Rep Rounds for Time – Complete each round, but perform X reps for that round, Y reps for the next round, and Z reps for the round after that, etc.
- AMRAP in X – This means to do “as many reps as possible” in a specific amount of time (X). For example, do as many reps of squats as you can do in 30 min. The key here is measured reps to see how you are progressing.
- Tabata – this is a kind of HIIT (high intensity interval training) method. 20/10 means 20 seconds of all-out exercise followed by 10 seconds of rest. This adds up to four minutes total.
3 RFT
- 400 m run
- 12 Burpees<
- 21 Squats
3 RFT
- Run 800m
- 2:00 Plank Hold<
- 25 Mountain Climbers
20 min AMRAP
- 50′ Bear Crawl
- 25 Squats
- 15 Lunges
- 5 Burpees
3 Rounds
- 2 min. to complete
- 400m Run
- Max Double Unders in time remaining
- Rest 2 min before next round
- If you can’t run 400m in 2 minutes the scale to 300m
AMRAP 4
21-15-9:
- Push Ups
- Burpees
- Rest 2:00
15-12-9:
- Sit Ups
- Burpees
- Rest 2:00
12-9-6:
- Squat Broad Jump
- Burpees
Run 5k
- complete 10 burpees every 800m
3 Rounds
- 1 min squats
- 1 min burpees
- 1 min double unders
- 1 min push ups
- 1 min shuttle runs
- 1 min rest
400m run
- 40 squats
- 30 sit ups
- 20 push ups
- 10 burpees
21-15-9
- Squats
- Sit Ups
- Run 200 meters
10-9-8-7-6-5-4-3-2-1
- Push Ups
- Burpees
- Squats
EMOM 24, alternating:
- Min 1 - Run for distance
- Min 2 – Squats
- Min 3 – Double-Unders
- Min 4 – Rest
21 – 15 – 9
- Burpees
- Squats
- 15 – 12 – 9
- Burpees
- Push Ups
- 12 – 9 – 6
- Burpees
- Lunges
EMOM 12, alternating
- Min 1: 7-9 Burpees
- Min 2: 20 Sit-Ups
- Min 3: 50 Double Unders
4 Rounds
- 1:00 Max Shuttle Runs
- 1:00 Max Squats
- 1:00 Burpees
- 1:00 Rest
5 Rounds
- 10 Squats
- 1:00 Max Squats
- 8 Walking Lunges
- 6 Push Ups
5 RFT
- 30 Burpees
- 30 Sit Ups
3 Rounds of
- 25 Tuck Jumps
- 15 Sit Ups
- 5 Burpees
For Time:
- Run 1 mile
- Lunging 30 steps every minute
Wall Walks
- Rest 1 minute
- Tabata Squat
- Rest 1 minute
- Tabata Pull-up
- Rest 1 minute
- Tabata Push-up
- Rest 1 minute
- Tabata Sit-up
- The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals
4 Rounds for Time
- 25 Burpees
- 25 Sit Ups
5 Rounds For Time
- Ten vertical jumps ( jump as high as you can, land and do it again)
- 10 push-ups
4 Rounds For Time
- Run 400 Meters
- 50 Air Squats
3 Rounds For Time
- 50 Walking Lunges
- 800m run
- 50 Walking Lunges
For Time
- 80-60-40-20 Reps of Air Squats
- 40-30-20-10 Reps of Situps
- 20-15-10-5 of Handstand Pushups
For Time
10-9-8-7-6-5-4-3-2-1:
- Push up
- 40-30-20-10 Reps of Situps
- Jumping squat
AMRAP in 20 min
10-9-8-7-6-5-4-3-2-1:
- Run 400
- Max rep push ups
For Time
10-9-8-7-6-5-4-3-2-1:
- 60 Pushups
- Run 400m
- 40 Pushups
- Run 800m
- 20 Pushups
- Run 1 mile
30 min. AMRAP
10-9-8-7-6-5-4-3-2-1:
- 400m run
- 10 Strict Press
- 10 Burpees
