Travel WODS PB Pic 1

A large role in optimum wellness — dialed nutrition and activity — is consistency. Consistency isn’t sexy, but it works!

One area where our consistent efforts of eating well and training hard get lost are when we travel. Whether you’re jet-setting to an exotic location for a vacation or you’re hitting the road for work, it’s vital to stay consistent if you want to maintain where you’re at.

Get a little added inspiration from an article we wrote a while back, Longevity in Fitness.

Remaining consistent while traveling is completely doable, it just takes establishing a new schedule that you enjoy doing and one that you can implement.

Beyond our travel WODs, there are a couple more things you can incorporate to help you stay active and remain consistent even when your normal schedule has been disrupted!


Don’t Stray Too Far from Your Diet

It’s easy to want to indulge on vacation or when you’re far from home, but try and stay as close to your diet as you can. Try eating healthy for most of your meals and then trying a delicious dessert or meal you can’t find back at home — it’s about striking a good balance.

Walk

You know the drill — walk to dinner or take the stairs to your hotel room — just find a way to get in additional movement that can make a huge difference.

Get Adequate Sleep

Sleep is vital in helping us stay consistent, so make sure you’re getting enough. When we’re tired we’re less likely to get a workout in and more likely to make poor food choices.


Travel WODS PB Pic 2

Because we love our CrossFit Stimulus family, we’ve put together over two-weeks worth of travel WODs that require no equipment but it can easily be added if you’re at a hotel with free weights!

Browse our travel WODs below!

Use these WODs when you are on vacation or on the road.

For time:

  • 50 Burpees
  • 100 Air Squats
  • 50 Burpees

10 Rounds for Time:

  • 10 Situps
  • 10 Burpees

“Super Legs”

  • 3-5 Rounds, as fast as possible:
  • 20 Air Squats
  • 20 Alternating Lunges (20 total reps)
  • 20 Alternating Split Squat Jumps (20 total reps) (Jumping lunges)*
  • 10 Squat Jumps (Jump Squats)

*Be careful with these –watch your form and knees…you don’t have to touch your knee to the ground

“Long Cycle Burpee Madness”

50 rounds of:
  • 1 squat
  • 1 pushup
  • 1 situp
  • 1 superman
  • 1 tuck jump

3 Rounds:

  • Run ½ Mile
  • 50 Air Squats

Run for 10 minutes

  • stop EMOM to do 20 air squats

10-9-8-7-6-5-4-3-2-1

  • Burpees
  • Situps x2

Time To Get Chipper

  • 50 air squats
  • 10 burpees
  • 40 sit-ups
  • 10 burpees
  • 30 walking lunges
  • 10 burpees
  • 20 pushups
  • 10 burpees
  • 10 pullups
  • 10 burpees
  • 20 pushups
  • 10 burpees
  • 30 walking lunges
  • 10 burpees
  • 40 sit-ups
  • 10 burpees
  • 50 air squats

6 Rounds for time

  • 15 reverse lunges
  • 15 hollow rocks
  • 15 push ups

15 Minute EMOM (every minute on the minute)

  • 3 pushups + 3 burpees

5 Rounds for time

  • Max pushups
  • Max air squats
  • 10 burpees
  • Rest 60 seconds

5 Rounds For Time

  • 10 pushups
  • 15 situps
  • 20 air squats

10 Rounds For Time

  • 50 jumping jacks
  • 5 burpees

10 Minute AMRAP

  • 10 mountain climbers
  • 10 push ups
  • 10 hollow rocks
  • 10 sit-ups

10 Min AMRAP

  • 15 lunges
  • 10 pushups
  • 15 lunges
  • 20 situps

For as long as possible

From 0:00 – 3:00 2 rounds of:
  • 10 pushups
  • 10 jumping squats
From 3:00 – 6:00 2 rounds of:
  • 12 pushups
  • 12 jumping squats

From 6:00 – 9:00
2 rounds of:

  • 14 pushups
  • 14 jumping squats

Etc. continue following the same pattern

4 Minute AMRAP

  • 25 jumping jacks
  • 3 burpees
  • NO REST
  • 4 Minute AMRAP
  • 10 situps
  • 5 pushups

2 Minutes of burpees

  • 2 minute rest
  • Sit-up TABATA (8 rounds- 20 seconds of work/ 10 seconds of rest)
  • 2 minute rest
  • 2 minutes jumping jacks

5 Minute AMRAP

  • 15 mountain climbers
  • 5 pushups
  • Then 2 Minute AMARAP burpees

5 Rounds

  • 5 pushups
  • 30 second plank
  • 5 pushups
  • 30 second plank
  • 1 minute rest (on elbows – scale to hands if needed)

15 Second plank

  • 15 second rest
  • 30 second plank
  • 30 second rest
  • 45 second plank
  • 45 second rest
  • 1 minute plank
  • 1 minute rest
  • Max effort plank
  • 1 minute rest
  • Max effort plank (midline stability- flat as a board)

Angie

  • For time
  • 100 Pull-ups
  • (100 Double unders or 300 singles or 100 jump tucks)
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats

Barbara

  • 5 Rds, rest three minutes between rounds
  • 20 Pull-ups
  • (sub with 20 Double Unders or 20 jump tucks)
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
  • Post total time including rest periods

Cindy

  • 20 minutes AMRAP
  • 5 Pull-ups
  • (sub with 5 Double Unders or 5 jump tucks)
  • 10 Push-ups
  • 15 Squats
  • Count rounds

Mary

  • 20 minutes AMRAP
  • 5 Hand Stand Push-ups
  • 10 One-legged squats
  • 15 Pull-ups
  • (sub with 15 Double Unders or 15 jump tucks)
  • Count rounds

Annie

  • For time
  • 50 – 40 – 30 – 20 – 10
  • Double Unders
  • (triple the singles or tuck jumps)
  • Sit-ups

Nicole

  • AMRAP 20 minutes
  • Run 400 meters
  • Max reps pull-ups
  • (sub with max push-ups)
  • Count number of reps completed

Michael

  • Three rounds
  • Run 800 meters
  • 50 Supermans
  • 50 Sit-ups
  • Post time

Vaca

  • 5 rounds
  • Max Push-ups
  • Max Squats
  • 10 Burpees
  • Rest 60 seconds between rounds