Don’t let traveling keep you from working out. You can do a bodyweight-style hotel CrossFit workout to keep you on track.
Most hotels nowadays have some kind of gym set up in their hotel.
Whether you choose to use it, however, is up to you and your goals.
You don’t have to use the weights, or the cable machines, or whatever else they may have in there. You can simply use the room to do your workout if needed.
Hotel Workouts CrossFit-style
If you’re traveling to an area that doesn’t have a CrossFit gym or you’re not looking to pay for just a couple of days you can create a workout instead.
What can you do to make up a hotel CrossFit workout?
Thankfully, there are many, many exercises you can use to create hotel workouts.
You can do workouts with minimal equipment like bodyweight workouts, Tabata style workouts, and more.
There are lots of Hero WOD’s that are limited equipment workouts.
Types of Hotel WODs you can do:
- Tabata style workouts
- EMOM workouts
- Bodyweight workouts
- Running workouts
- Hero WOD workouts
- X Minutes of Burpees
- X Minutes of other types of single exercises
What are Hero WOD workouts?
Hero WOD’s are dedicated to famous heroes that lost their lives serving in the line of duty. It’s a way to honor and remember the fallen heroes.
They’re not just names of workouts.
It’s our way to show up and try to be a better person each and every time we workout so we can honor their memory.
No Equipment or LOW Equipment WOD Workouts
These workouts are ones you can do in your hotel room or in the hotel gym (if there’s a treadmill).
Give them a shot and see how you like the workouts next time you’re on the road and need a hotel CrossFit workout.
You don’t need a ton of equipment to get in a great workout!
You can workout with just your body weight, a jump rope, maybe a dumbbell or two, or even a kettlebell.
Depending on how you’re traveling that might limit you a little bit, but if you can fit an item or two that would make it even better!
A Bodyweight WOD isn’t anything to shake a stick at. They can be just as efficient as a weighted workout.
Plenty of the workouts below would be good to create hotel hell workouts!
Leave the pull-ups and squat clean thrusters at the gym if you can’t do them due to lack of equipment and start exploring other ways to get your fitness fix in.
Related Post: Acid Bath CrossFit Workout
How to Choose Workouts for Hotel Stays
Before you head out on your trip it would be a good idea to scout around for a basic hotel gym, so you avoid the worst hotel gyms.
What types of equipment they have? If there’s a piece of equipment you’d need or want do they have it?
It would suck to get there ready for a good workout only to find out you can’t run 400m on a treadmill because they don’t have one. Sure, you could run outside, but what if it’s thundering and lightning?
Preparation is key to not having a great WOD gets turned into a skipped WOD.
Start planning and be ready to go.
Also! Don’t forget to warm up before your workout. Here’s a no-equipment warm-up you can try.
ZACHARY TELLIER
CrossFit DC Hero WOD
For Time
10 Burpees
–
10 Burpees
25 Push-Ups
–
10 Burpees
25 Push Ups
50 Lunges
–
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
–
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
LOREDO
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
THE HAPPENING
By Ryan Garcia
For Time
10-20-30-40-50-60-70-80-90-100 Alternating Lunges
10 Burpees (after each set)
THE LONGEST MILE
4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run
BLACKJACK
aka: “Twenty-One,” Benchmark WODs
For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit Ups
1 Push-Up, 20 Sit-Ups
MARK KLEMENT
CrossFit Muehlheim-Main Hero WOD
74-44-11 Reps for Time
Burpees
Push-Ups
Sit-Ups
Air Squats
DECK OF FITNESS
Home WOD by Sam Briggs
20 minute AMRAP
Pull a random card and perform the number of reps of the corresponding movement for that card.
Hearts = Push-Ups
Spades = Jump Lunges
Diamonds = Sit-Ups
Clubs = Air Squats
Jokers = 15 Burpees
–
Aces = 1 rep
Jack = 11
Queen = 12
King = 13 reps
JUMPING JACK FLASH
By Luke Downing
For Time
50 Air Squats
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Mountain Climbers (L+R=1)
50 Jumping Jacks
50 Mountain Climbers (L+R=1)
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Air Squats
50 Jumping Jacks
Dumbbell EMOM
20 minutes
Dumbbell swings
LIVING ROOM MASH 92
Home WOD by WOD Roulette
Four Tabatas for Total Reps in 19 minutes
Tabata Jumping Squats
Rest 1 minute
Tabata Hand Release Push-Ups
Rest 1 minute
Tabata V-Ups
Rest 1 minute
Tabata Burpees
MA3 OSCAR TEMORES
Hero WOD
8 Rounds for Time
11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups
LIVING ROOM MASH 37
Home WOD by WOD Roulette
(you’ll need a jump rope for this one)
For Time
250 Double Unders
200 Walking Lunges
150 Sit-Ups
100 Push-Ups
50 Burpees
Tabata Push-ups
40 seconds work – 20 seconds of rest
Pushups (your choice of punishment)
Tabata Squats
40 seconds work – 20 seconds of rest
Squats (your choice of punishment)
