/var/www/html/wp-content/themes/Divi/single.php Conquering Travel Workouts w/CrossFit Shakerag | CrossFit Shakerag

Travel, Hotel, and at Home Workouts

At CrossFit Shakerag many of our members work in the airline industry, which means they travel often. In order to help our members or anyone with a busy schedule, I came up with a list of great travel workouts.  Every hotel gym is different so some workouts will require things like dumbells or a pullup bar but many will require no equipment at all. Make sure that you always travel with your jump rope if possible, it will create more variety in your workouts.

  • 20 min AMRAP
    • 5 pushups
    • 10 situps
    • 15 squats
  • 20 min AMRAP (AKA CINDY)
    • 5 pullups
    • 10 pushups
    • 15 squats
  • Death by Burpees
    • Complete 1 burpee in the first minute resting the remainder of the minute.  On the second minute complete 2 burpees, on the third complete 3 burpees, continue to do this until you can no longer complete the required amount of burpees in 1 minute.  If you want to take it to the next level once you reach failure immediately begin the following minute back and 1 burpee starting the whole workout over!
  • 20 min AMRAP
    • 400m run/ .25 miles (use treadmill if necessary)
    • 30 alternating DB snatch 50lb for men, 35lb for women (use the closest DB to this weight available unless you need to scale the weight of course)
  • 15 min AMRAP
    • 30 burpees
    • 30 squats
    • 30 pullups
    • 30 squats
  • For time:
    • Run 1600m (1 mile)
    • rest 4 min
    • Run 1200m (.75 mile)
    • rest 3 min
    • Run 800m (.5 mile)
    • rest 2 min
    • Run 400m (.25 mile)
    • Try to increase your pace each run
  • 10 min AMRAP
    • Complete 2 DB hang clean and jerks (1 each arm) followed by 30 double under or 60 single unders
    • every round increase the DB hang clean and jerk reps by 2
    • suggested weight for men is 50lbs and women is 35lbs  (use the closest DB to this weight available unless you need to scale the weight of course)
  • For time: (AKA flight simulator)
    • 5 unbroken double unders, 10 unbroken double unders, 15 unbroken double unders….all the way to 50 and back down increasing then decreasing by 5 reps.
    • If you mess up, you must start back at the beginning of that set. For example if you trip at 47 of the set of 50, you must start the set of 50 over.
    • Also, you must stop at the completion of every set, for example you cannot start the workout with 15 and count it as the set of 5 and 10, you must do 5 stop jumping then 10
  • For time:
    • 800m run (.5 mile)
    • 40 alternating DB snatch
    • 30 pushups
    • 20 strict pullups
    • 30 pushups
    • 40 alternating DB snatch
    • 800m run
    • suggested weight for men is 50lbs and women is 35lbs  (use the closest DB to this weight available unless you need to scale the weight of course)
  • 8 Rounds For time:
    • 400m run (.25 mile)
    • 30 squats
    • 15 pushups

These travel workouts are essentially templates so modify as needed to fit your abilities and the equipment you have available.  One last tip is to use a running app such as Strava or Run Keeper to track the distance of your runs, if you choose to run outside instead of on a treadmill.  Hopefully, this will give you some great options on days you are on the road or can’t make it to the gym.