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Hotel CrossFit Workout

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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

dumbbells on the floor

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.

hotel gym

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)