The Ultimate Guide to Travel WODs: Stay Fit Anywhere, Anytime

Table of Contents

The 50 Best Travel WODs

Bodyweight Workouts

Push Ups, Sit Ups, Squats, Jumps:

10 rounds of

Ten push-ups, ten sit-ups, ten air squats, ten vertical jumps

Heavy Legs:

3 to 5 rounds of

20 air squats, 20 alternating lunges, 20 jumping lunges, 15 squat jumps.

Body Burner:

1 Symmetrical Sequence of 50 air squats, 10 burpees, 40 sit-ups, 30 walking lunges, 20 push-ups, 10 pull-ups.

Max Out Mayhem:

5 rounds for time:

Maximum push-ups, sit-ups, burpees, Rest 60 seconds between rounds.

“Maximum” means: perform until failure

Leg & Chest Burnout:

Keep going as long as you can:

From 0:00 – 3:00, 2 rounds of 10 push-ups, 10 jumping squats, and so on.

The 300:

3 rounds for time:

50 jumping jacks, 40 air squats, 30 push-ups, 20 burpees, 10 tuck jumps.

Tabata Time:

8 rounds of 20 seconds work, 10 seconds rest:

Push-ups, Sit-ups, Air squats, Burpees.

Deck of Cards:

Assign an exercise to each suit in a deck of cards. Draw cards and perform the corresponding exercise for the number of reps on the card.

Core Crusher:

5 rounds for time:

20 sit-ups, 20 Russian twists, 20 leg raises, 1-minute plank.

Full Body Blast:

4 rounds for time:

25 jumping jacks, 20 push-ups, 15 burpees, 10 V-ups, 5 handstand pushups.

Bodyweight travel wods

Partner WODs

Double Trouble:

5 rounds for time:

20 partner push-ups, 30 partner sit-ups, 40 synchronized squats.

Tag Team Burpees:

100 burpees for time, alternating every 5 reps.

Run and Plank Relay:

5 rounds:

Partner A runs 400m while Partner B holds a plank. Switch roles.

Synchronized Lunges:

3 rounds for time:

50 synchronized lunges, 40 synchronized sit-ups, 30 synchronized push-ups.

Row and Hold:

5 rounds:

Partner A rows 500m while Partner B holds a wall sit. Switch roles.

Leap Frog:

10 rounds for time:

Partner A does 10 push-ups while Partner B holds a plank, then leapfrogs over to do the same.

Wheelbarrow Race:

3 rounds:

Partner A holds Partner B’s legs for 50m wheelbarrow walk, then switch roles.

Tandem Squats:

100 synchronized air squats for time.

Catch Me If You Can:

Partner A runs 400m, Partner B does 30 air squats, then chases Partner A. Switch roles.

Double Dumbbell Delight:

5 rounds for time:

20 dumbbell snatches, 20 dumbbell lunges, 20 dumbbell thrusters (one partner works while the other rests).

Partner WODs

Hotel Gym Workouts

Full Body Dumbbell Workout

DB Push Press: 2 sets of 10-20 reps

DB Bent Over Row: 2 sets of 10-20 reps

DB Lunges (Walking or Reverse): 2 sets of 10-20 reps

DB Floor Press: 2 sets of 10-20 reps

DB Curl: 2 sets of 10-20 reps

DB Skullcrusher: 2 sets of 10-20 reps

DB Calf Raise: 2 sets of 10-20 reps

DB Crunch: 2 sets of 10-20 reps

30-Minute Full Body Circuit

5 Pull-Ups (or skip if no pull-up bar)

10 Hand-Release Push-Ups

15 Dumbbell Snatches or Swings (or burpees if no dumbbells)

20 Air Squats

Repeat as many rounds as possible in 30 minutes, rest 1 minute between rounds.

HIIT Workout

50 Jumping Jacks

30 Squats

10 Burpees

10 Diamond Push-ups

10 V-ups

Repeat for 12 minutes

CrossFit WOD

Single-Arm DB Snatches (5 Right/5 Left)

10 Air Squats

10 Push-Ups

Every minute on the minute (EMOM) for 15 minutes

Upper Body Bodyweight Workout

Wide-Grip Pull-Ups (4 sets until failure)

Handstand Push-Ups or Pike Push-Ups (4 sets until failure)

Wide-Grip Push-Ups (4 sets until failure)

Close-Grip Push-Ups or Bench Dips (4 sets until failure)

Chin-Ups (4 sets until failure)

Lower Body Bodyweight Workout

Rear-Foot Elevated Split Squats (4 sets until failure)

Walking Lunges (4 sets until failure)

Sissy Squats (4 sets until failure)

Reverse Lunge with Back Foot Off the Ground (4 sets of 15-20 reps per side)

Abs Workout

10-20 V-Ups

10-20 Sit-Ups

10-20 Crunches

Repeat for 10 minutes

Cardio Workout

Warm up with a walk for 5-10 minutes

Run sprints for 30 seconds – 1 minute and rest for 30 seconds – 1 minute

Repeat for 20 minutes

Cool down with a walk for 5-10 minutes

Legs Workout

Dumbbell Front Squat: 4 sets of 15-20 reps

Dumbbell Stiff-Leg Deadlift: 4 sets of 15-20 reps

Reverse Lunge with Back Foot Off the Ground: 4 sets of 15-20 reps per side

Dumbbell Calf Raises Hanging Off a Bench: 4 sets of 20-20

Biceps/Triceps Workout

Seated Incline Dumbbell Curls: 4 sets of 15-20 reps

Dumbbell Skullcrushers: 4 sets of 15-20 reps

Seated Dumbbell Curls: 4 sets of 15-20 reps

Close-Grip Push-Ups: 4 sets until failure

Seated Dumbbell Drag Curls: 4 sets of 15-20 reps

Bench Dips: 4 sets until failure

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Running - Outdoor Workouts

Trail Blazer:

5 rounds of

400m trail run, 20 lunges, 15 push-ups, 400m run at a faster pace.

Hill Challenge:

6 rounds of

200m uphill sprint, 20 air squats, 200m jog downhill, 15 burpees.

Park Circuit:

4 rounds of

800m run around a park, 10 pull-ups on park equipment, 20 sit-ups, 800m run at a faster pace.

Beach Runner:

5 rounds of

500m beach run, 30 jumping jacks, 15 tuck jumps, 500m sprint on the sand.

Stair Master:

8 rounds of

1-minute stair climb, 20 seconds rest, 20 mountain climbers, 30 seconds rest.

Interval Booster:

10 rounds of

100m sprint, 30 seconds rest, 20 air squats, 100m jog.

Urban Explorer:

4 rounds of

1km city run, 50 air squats, 25 push-ups, 1km run at a faster pace.

Nature’s Gym:

5 rounds of

400m forest run, 10 tree pull-ups, 20 sit-ups, 400m sprint.

Lakeside Laps:

6 rounds of

300m jog by the lake, 100m sprint, 15 burpees, 300m jog.

Mountain Climber’s Delight:

3 rounds of

1km mountain trail run, 20 mountain climbers, 15 push-ups, 1km run at a faster pace.

Running & Outdoor workouts
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CrossFit Travel WODs

Dumbbell Challenge:

5 rounds for time:

5 push jerks, left arm

5 push jerks, right arm

10 push-ups

15-calorie row

Hang Squat Snatch Progression:

Hang squat snatch 3-3-3-2-2-2-1-1-1 reps

Deadlift and Wall Walk Combo:

For time:

21-15-9 Deadlifts

9-7-5 Wall walks

Bert Hero WOD:

For time:

50 burpees, 400-m run, 100 push-ups, 400-m run, 150 walking lunges, 400-m run, 200 squats, 400-m run, 150 walking lunges, 400-m run, 100 push-ups, 400-m run, 50 burpees

Grace:

30 clean and jerks for time

Helen:

3 rounds for time:

Run 400 meters

21 kettlebell swings

12 pull-ups

Tabata Challenge:

4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise

Rest 5 minutes between rounds

2016 CrossFit Games Event 10 – 100%:

For time:

40 box jumps

20 D-ball cleans

Chest-to-Bar Challenge:

For time:

100 chest-to-bar pull-ups

100 push-ups

100 GHD sit-ups

100 double unders

Running and Kettlebell Combo:

For time:

Run 800 meters

Then, 5 rounds of:

2 single leg squats

4 strict handstand push-ups

8 kettlebell swings

Then, run 800 meters

CrossFit travel WODs

Types of Travel WODs

Bodyweight Only Workouts:

Bodyweight workouts are the backbone of travel fitness. They require no equipment and can be done anywhere.

For example, a simple yet effective routine might include 3 rounds of 15 push-ups, 20 air squats, and 25 sit-ups. Focus on form and intensity to make these workouts challenging.

Hotel/Home Gym Workouts:

If you have access to minimal equipment like dumbbells or a treadmill, you can create dynamic workouts.

Try a circuit of 4 rounds: 10 dumbbell thrusters, 15 kettlebell swings, and a 200-meter treadmill sprint. Adjust weights and repetitions to match your fitness level.

Running and Outdoor Workouts:

Embrace the outdoors with running-based WODs.

A favorite is the “Run and Rep” workout: Run 400 meters, then perform 20 burpees, repeated for 5 rounds. Use natural terrain like hills or stairs to add intensity.

Partner WODs:

Traveling with a workout buddy? Try partner WODs.

One engaging routine is the “You Go, I Go” format: Alternate exercises like 10 synchronized squats, 10 alternating push-ups, and 10 partner sit-ups for 4 rounds.

CrossFit Workouts:

For those looking for a unique challenge, special CrossFit travel workouts can be crafted to target specific goals or mimic competition scenarios.

An example might be a “Ladder WOD”: Perform 1 pull-up, 2 push-ups, 3 squats, then 2 pull-ups, 4 push-ups, 6 squats, and continue doubling reps for a set time.

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Why Travel WODs?

Benefits of Travel WODs

Travel WODs are more than just a convenience; they’re a lifeline for the committed athlete on the go.

These workouts are tailored to be performed anywhere, from hotel rooms to beaches, without sacrificing intensity or effectiveness. They keep your training consistent, ensuring that travel doesn’t derail your progress.

The adaptability of Travel WODs means you can focus on strength, endurance, mobility, or a combination, depending on your goals and available space.

Addressing Common Misconceptions and Concerns

Some may worry that Travel WODs lack the rigor of traditional gym workouts. However, with proper planning and creativity, these routines can be just as challenging and rewarding.

Concerns about safety and proper form are valid but can be mitigated with careful exercise selection and attention to technique.

Travel WODs aren’t a compromise; they’re an opportunity to explore new dimensions of fitness, adapt to unique environments, and embrace the freedom to train anywhere.

Travel workouts are just as challenging

Mobile Apps and Tools

Popular WOD Generators and Timers

In the age of technology, mobile apps have become essential tools for fitness enthusiasts, especially those who travel. Here’s a list of some popular WOD generators and timers that can enhance your travel workout experience:

  1. The WOD Generator: This original WOD Generator since 2012 offers a variety of intense workouts (15,000+)
    Features include a full WOD timer, log, and filter by equipment. Available on iOS.

  2. SmartWOD Timer: A simple, free, and easy-to-use timer app for all common functional fitness and CrossFit workouts, including AMRAP, FOR TIME, EMOM, and TABATA. It also offers motivational sound support. Available on Google Play and App Store.Time2WOD: A highly customizable timer app for iOS, designed for CrossFit and HIIT workouts. More info

  3. 30 Day Fitness Challenge: Offers professional fitness coaching and challenges for both iPhone and Android. More info

  4. SmartWOD Workout Generator: A budget-friendly app that generates workouts based on your preferences. More info

  5. Hero Timer – Crossfit Timer: Designed for iPad and iPhone, this app is perfect for any type of workout and CrossFit WOD. More info

  6. SugarWOD: Best overall app for tracking, community, and variety. More info

  7. WOD Roulette: Offers a variety of workouts and connects with the CrossFit community. More info

  8. Hero WOD: Crossfit WOD Creator: Available on Google Play, this app shows all the details you need to execute a workout and comes with a CrossFit timer. More info

WOD timers and generators
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How to Create Your Own WOD

Guidelines for Creating Effective Workouts

Creating your own Travel WOD isn’t just about throwing exercises together; it’s about crafting a balanced and challenging routine. Start by identifying your goals, whether it’s strength, endurance, or mobility.

Then, choose exercises that target various muscle groups, ensuring a full-body workout. Structure the routine with a mix of intensity and recovery, such as alternating high-rep exercises with short sprints or rest periods.

Considerations for Different Fitness Levels

A well-designed WOD should be adaptable to different fitness levels. For beginners, focus on fundamental movements and moderate repetitions.

For more advanced athletes, increase the complexity and intensity. Always prioritize proper form and control, and provide options for scaling exercises up or down.

For example, push-ups can be modified to knee push-ups for beginners or elevated push-ups for a greater challenge.

Tips for Incorporating Available Equipment

Travel WODs often mean limited equipment, but that doesn’t mean limited options. Get creative with what’s around you.

A hotel towel can become a stretching aid; a suitcase can be a weight for deadlifts. If you have access to dumbbells or resistance bands, incorporate them into your routine for added resistance and variety.

Creating your own WOD is an empowering way to take control of your fitness journey, no matter where you are.

By understanding your goals, considering fitness levels, and utilizing available resources, you can craft workouts that are not only effective but also enjoyable and tailored to your unique needs and environment.

It’s about making fitness a seamless part of your travel experience, not an obstacle to overcome.

Creating travel WODs
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Community and Inspiration

Community-Driven Support

The power of community in the world of fitness, especially in the realm of Travel WODs, cannot be overstated.

Community-driven initiatives such as local workout groups, online forums, and social media challenges foster a sense of camaraderie and accountability.

These platforms provide support, encouragement, and motivation, making the journey more enjoyable and sustainable.

Whether it’s a local CrossFit box hosting a Travel WOD challenge or an online group sharing workout ideas, these community efforts play a vital role in keeping individuals engaged and committed to their fitness goals, even while on the road.

Inspiring Stories and Transformations

Inspiration often comes from witnessing the success and transformation of others. The stories of individuals who have overcome obstacles, achieved remarkable fitness levels, and transformed their lives through Travel WODs are not just motivating but also educational.

These narratives provide insights into the strategies, mindset, and determination required to succeed. From a business traveler who managed to lose weight despite a hectic schedule to a vacationer who found new passion and purpose through outdoor workouts, these stories resonate with many and serve as a beacon of what’s possible with dedication and the right approach.

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