15 CrossFit Workouts for Any Hotel Gym
This article was originally published on our partner’s website, Fittesttravel.com
Traveling can make working out your way less than ideal but these workouts are perfect almost any hotel.
We all know about the struggle to find a time and place to work out while traveling. Most of us will end up in a hotel when we’re away from home and it’s tough to predict what fitness facilities will be available to us.
Most hotels have a gym but whether it’s up to your standard or not is an entirely different conversation to have. Then there are no-gym situations. The hotel you’re staying in may not have one. The hours it’s open may not sync with your schedule or it could be closed for renovations.
The bottom line is that you have to be ready to adapt to your environment to stay fit while traveling. The good news is that CrossFit is an easily adaptable fitness regime.
No gym? No problem. You can always do a bodyweight WOD. And if you have access to a gym, even the worst hotel gyms will likely have a treadmill and a few dumbbells.
To help you navigate the treacherous waters that is fitness in a hotel, we’ve put together a list of fifteen awesome CrossFit workouts that can be used in any hotel scenario.
Many of these workouts come from two of our favorite CrossFitters, Josh Bridges and Jason Khalipa.
Watch and subscribe to Josh’s new Paying the Man YouTube channel.
Listen and subscribe to Jason’s AMRAP Mentality podcast.
Workout #1 (Dumbbells)
This one only requires dumbbells, which you can find in most hotel gyms.
4 Rounds For Time:
16 Single-Arm DB Burpees
16 Single-Arm DB Overhead Lunges
16 Single-Arm DB Snatches
All movements are non-alternating. Perform 8 on one side and then 8 on the opposite side.
Workout #2 (Dumbbells + Treadmill)
6 Rounds for Time:
200 Meter Run
7 Squat Cleans
7 Dumbbell Swings
Workout #3 (Pull-Up Bar + Bodyweight)
WOD by Josh Bridges.
5 Rounds for Time:
20 Air Squats
20 Pull-Ups
20 Burpees
10 Assault AirBike, Rower, and SkiErg HIIT Workouts
Workout #4 (Bodyweight)
WOD by Josh Bridges.
Perform the following number of repetitions of each movement:
10-9-8-7-6-5-4-3-2-1
Handstand Push-Ups
Push-Ups
Burpees
Workout #5 (Bodyweight)
WOD by Josh Bridges.
Perform the following numbers of repetitions:
50-40-30-20-10
Push-Ups
Air Squats
Workout #6 (Dumbbells)
WOD by Josh Bridges.
3 Rounds for Time:
20 Dumbbell Lunges
20 Single-Arm Dumbbell Snatches
Workout #7 (Dumbbells + Treadmill)
WOD by Josh Bridges.
For Time:
800 Meter Run
50 Devil Presses
800 Meter Run
Workout #8 (Dumbbells + Pull-Up Bar)
As many rounds as possible (AMRAP) in 15 minutes:
5 Man-Makers
10 Burpee Pull-Ups
Workout #9 (Dumbbells + Bodyweight)
WOD by Jason Khalipa.
Every minute on the minute (EMOM) for 15 minutes perform the below movements:
Single-Arm DB Snatches (5 Right/5 Left)
10 Air Squats
10 Push-Ups
Workout #10 (Dumbbells + Treadmill)
WOD by Jason Khalipa.
Every minute on the minute (EMOM) for 15 minutes:
6 Dumbbell Front Squats
6 Push-Ups on the Dumbbells
Run the remainder of the minute on the treadmill at a moderate to fast pace.
Workout #11 (Dumbbells)
WOD by Jason Khalipa.
Every minute on the minute (EMOM) for 15 minutes:
18 Plank Push-Ups
20 Arnold Presses
22 Bicep Curls
At the end of the 15-minute EMOM, do 50 burpees for time.
Workout #12 (Dumbbells)
WOD by Jason Khalipa.
Every minute on the minute (EMOM) for 10 minutes:
10 Dumbbell Hang Squat Cleans
10 Dumbbell Push Presses
5 Dumbbell CrossFit Workouts for the Hotel Gym
Workout #13 (Dumbbells + Bodyweight)
We’ve covered this one before but it’s too good to leave out. It’s called '“hotel hell” and it’s simple in design but brutally effective.
For Time:
100 Dumbbell Thrusters
5 Burpees at the Top of Each minute
Start with 5 burpees. Then complete as many DB thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed.
Workout #14 (Jump Rope + Bodyweight)
As many rounds as possible (AMRAP) in 15 minutes.
30 Double-unders or 60 single-unders.
15 Push-ups
15 Air Squats
Workout #15 (Pull-Up Bar + Bodyweight)
"Tabata Something Else"
With a running clock in 16 minutes:
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Perform a Tabata Interval (eight rounds of 20 seconds of work and 10 seconds of rest) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and the last 8 intervals are squats. There is no additional rest between movements. The score is the total reps performed in all of the intervals.
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Blog by: Chris CastellanoChris Castellano is the author of Fit For Travel and has been featured on The Points Guy, PolicyGenius Magazine, and The Travel Wins podcast. He is a U.S. Army veteran, an FDNY firefighter, and holds a Bachelor of Science from Briarcliffe College.
Buy Chris’ book, ‘Fit For Travel’ on Amazon here.
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