10 Vacation CrossFit Workouts
Summer is prime vacation time! Traveling can disrupt even the most dedicated fitness routines, but with CrossFit, you can adapt and overcome. CrossFit's high-intensity, functional movements make it a perfect fit for workouts in a hotel gym or even without equipment. Here are ten CrossFit workouts that you can do to stay fit while on the go.
1. Hotel Room AMRAP (As Many Rounds As Possible)
Set a timer for 20 minutes and complete as many rounds as possible of the following:
- 10 Push-Ups
- 15 Sit Ups
- 20 Reverse Lunges
2. Tabata Squats
Tabata is a high-intensity interval training protocol:
- 8 rounds of 20 seconds of work followed by 10 seconds of rest.
- Air Squats
3. Burpee Jumping Jack Pyramid
Complete the following pyramid scheme of burpees & jumping jacks:
- 1 Burpee, 1 Jumping Jack
- 2 Burpees, 2 Jumping Jacks
- 3 Burpees, 3 Jumping Jacks
- Continue up to 10 Burpees & Jumping Jacks, then back down to 1 of each.
4. Deck of Cards WOD
Assign each suit in a deck of cards to a different exercise:
- Hearts: Push-Ups
- Diamonds: Shoulder Taps in Plank
- Clubs: Air Squats
- Spades: Mountain Climbers
Draw cards and perform the number of reps corresponding to the card’s value (face cards = 10, Aces = 11). Complete the entire deck for a varied and intense workout.
5. "Cindy"
Perform as many rounds as possible in 20 minutes:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
6. Running Intervals
If your hotel has a treadmill or you have access to a safe running path:
- Run 400 meters or 2 minutes
- 10 Tricep dips off a bench
- 10 Squat Jumps
Repeat for 5 rounds.
7. Bodyweight Tabata
Another Tabata workout:
- 8 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise:
- Push-Ups
- Sit-Ups
- Air Squats
8. Chair Workout
Utilize a sturdy chair or bench and complete 4 rounds:
- 15 Chair Dips
- 15 Bulgarian Split Squats (each leg)
- 15 Incline Push-Ups
9. Core Blaster
Complete 3 rounds of:
- 20 Leg raises
- 20 Russian Twists (each side)
- 20 Plank Shoulder Taps (each side)
- 1-minute Plank
10. EMOM (Every Minute on the Minute)
For 10 minutes:
- Minute 1: 15 Dumbbell Push Press
- Minute 2: 15 Dumbbell Squats
- Minute 3: 15 Dumbbell Bench Press
- Minute 4: 16 Dumbbell Step Ups
- Minute 5: Rest
Repeat for the remaining 5 minutes.
Staying fit while traveling doesn’t have to be a challenge. With these ten CrossFit workouts, you can keep up with your fitness routine without needing a fully equipped gym. Whether you’re in a hotel room or using minimal equipment, these workouts ensure you remain active and healthy on the go. Happy traveling and happy training! Are you looking for help with your regular workouts? Book your free No Sweat Intro to meet with a coach.
