When you are on the road, be it for vacation or for work, we are often confronted by less than optimal conditions for getting a few good workouts in.  Don’t let this stop you from keeping up on your WODs!  Most hotels have workout facilities of some sort, while not as great as our box, I bet you can put something together.  If there is nothing more than a treadmill, you can at least get a good run, or a running WOD in (Give four rounds of 400m run and 50 air squats a shot).  Even if there is no equipment, 100 burpees for time can be done anywhere.

As many of you know, I was fortunate enough to go on vacation a few weeks ago.  Below is what I did each day.  The workout facilities where I was staying were pretty slim.  Oh they had tons of “weight machines” sadly, not much functional fitness equipment. What they did have were dumbells going up to 50lbs, and pullup and dip bars. I packed a jump rope with me as well.

I decided that I wanted to focus on my handstands during this week as that they are a bit of a weak point of mine, and they can be done anywhere.  I did 4 CrossFit style WODs in the 6 days I was there.  Along with these I worked handstands throughout the day (you get some really weird looks practicing handstands by the pool), and surfed anywhere from 2 to 4 hours per day.

Day 1:

Warm Up: Double Unders, Air Squats, Handstand holds against a wall, free handstands, push ups, jump to squat, mountain climbers.

Strength: Dumbell squat cleans

WOD: 5 Rounds: 15 KettleBell swings, 10 lunges (used 50lb dumbell for swings)

Day 2

Same warm up as day 1

Strength: weighted dips and weighted pullups

What better place to do a handstand than a WWI bunker?

WOD: Tabata Squats, pushups, situps

Day 3

Approx. 1 hour trail running (not sure about distance, maybe 6-7 miles)

Day 4

4 rounds: 400m run and 50 air squats

These were just WODs that came to mind while I was traveling, but the combos are endless.  Use a little creativity and I know you can come up with some good stuff.  If all else fails, check out this site that has a great list of travel friendly exercises.

CrossFit Travel WODs

As always, if you need further information, don’t hesitate to shoot me an email:  ryan@wccrossfit.com

-Ryan