TRAVEL WODS

We know many of you travel for work- below you will find two lists for you.  The first list is for workouts you can do inside a hotel gym (thanks to Jason Khalipa of Norcal Crossfit).  The second list is what you can do inside your hotel room (thanks to Steele Creek CrossFit).  Post your scores and workout to our CFC Member’s Facebook Group!  We need all the encouragement we can when we are doing travel wods.

Workouts while traveling and performed alone require a certain mentality. A mentality of……you against the dumbbell, you against the push ups, squats…..or any other exercise or piece of equipment, and you want to WIN!!!It is significantly more important to put yourself in a mindset to perform. My mind says, “walk in the hotel gym, kick my own butt, walk out and get ready for the day.” Although this mentality is challenging to develop and have, it allows you to feel fully fulfilled when finished with your workout. This is truly the only way to be just as satisfied after a hotel workout as a normal CrossFit workout at your home gym. You don’t have a coach or support system, be your own.

HOTEL GYM TRAVEL WODS

Things to Note:
·      See if you can play music off your iPhone.  No ear plugs they just get in the way.
·      If you use a timer on your phone switch the auto lock off.
·      Scale accordingly (should be challenging but doable with good technique)
·      Hit it hard and always complete full range of motion
·      Immediately get on the treadmill or bike when you walk in the door. Start walking or jogging then decide your workout…..don’t sit there and  think about it, get your body moving ASAP! You should have a decent sweat before you start, get the floor a bit wet, a gym needs a little sweat on the floor sometimes.This workouts aren’t design to crush people, just great for a workout on the road….something that makes you feel good when you leave your hotel room ready for the day!
Great Warm Up: Set a clock, perform 5 burpees every 30 seconds for 5 minutes. If this is easy, go 6, then 7.

Requiring No Equipment:

Start a clock: 
Run 5 flights of stairs, perform 30 air squats, repeat for 20 minutes.
Note: Hit this hard, don’t just go through the motions. If the place you are at does not have stairs higher than 5 stories, run back down and continue.
AMRAP 12 minutes:
7 Dips (take two chairs if necessary)
10 jumping alternating lunges
Note: Hit this hard, don’t just go through the motions.

Requiring Dumbbells or Kettlebells:

08″ Games Special:
21-15-9
Thruster w/45# dumbbells
Burpee
Immediately after: Sprint at the highest incline and the fastest speed you can handle for 2 minutes. Increase the speed as you go, by 1:40 you should feel purely smoked in your legs…..then push through it!
Note: Little tribute to the 2008 Games. This one had to be short and dirty. A little blend of Fran, Squat Clean (thruster) and the Burpee DL workout….can’t forget the run though.
The Ava Special:
Run 400 meter’s
21 Ground to Overhead @ 97#’sRest 2 minutes and 53 seconds (if you hit this soon, go for four rounds….let me know how it is.)*Posted 4/21/12* On Ava’s Birthday
“This will be completed for one round since Ava is turning one tomorrow. Next year it will be two rounds, then three……….Damn it will be rough when she turns 10 haha.
The Ashley Special:
100 db push press @ 45# dumbbells
At the start of every minute perform 3 burpees until you finish
Note: A little tribute to my wife, she likes this one in the garage or on the road. Hit this hard, don’t just go through the motions. Presses get dirty, get them done quick! Quicker the better…..less burpees.
Matt Chan Special:
Every minute on the minute:
10 thrusters @ 40# db’s
20 double unders
Note: Hit this hard, don’t just go through the motions. This should be doable to complete for most people.
Darren from CrossFit Mayhem Special: (My time: 20 minutes flat)
5 rounds:
Run 400 meters
20 Hang Squat Cleans @ 35# dumbbells
15 burpees
Note: Hit this hard, don’t just go through the motions. I set the treadmill to a 7:20 mile pace and left it running. I would jump off, hit the cleans and brupees and try and jump right back on without a break. Try and find a treadmill that doesn’t turn off if it doesn’t sense a person on it.
Chris Spealler Special:
100 hang squat clean thrusters w/ 35# dumbbells
At the start of every minute perform 5 burpees
Note: Hit this hard, don’t just go through the motions. Don’t eat clam chowder right before it like I had the first time I did it.
AMRAP 5 minutes:
DB Snatch right arm/left arm (5 each)
10 sit ups
Tabata Fest
Tabata- Air Squats
Tabata-  Man Makers-  (push up, pull right arm to chest w/dumbbell, push up, pull left arm to chest w/dumbbell) with 45# dumbbells.
Tabata-  Hollow Rock
Notes: Hit this hard, don’t just go through the motions. Each tabata is 4 minutes long. 20 seconds of work followed by 10 seconds of rest. Try and hold your numbers. Keep your shoulders off the floor on the hollow rocks. Go for 15-20 on the squats.
Start a clock: 
Run for 5 minutes at a moderate pace on the treadmill.
At minute 6 perform max snatches in 2 minutes alternating arms with the dumbbell.
At minute 9 perform max KB swings w/dumbbell in 1 minute
At minute 11 perform max front squats holding the same dumbbell for 2 minutes
At minute 14 perform max burpees for 1 minute
Notes: Hit this hard, don’t just go through the motions. Moderate means moderate, should have some challenge in it. If your jogging or walking your doing it wrong. Don’t stop moving on the snatches, swings, or front squats. Hit the burpees hard….then your done.
5 Rounds for time:
3 Wall Climbs (walk your feet up a wall while facing the wall, walk back down…may want to do it outside)
7 squat cleans w/45# dumbbells
Notes: Hit this hard, don’t just go through the motions. Touch the floor on each squat clean, receive in a full squat.
AMRAP 10 minutes:
10 Push Press w/35# dumbbells
5 burpees
Notes: Hit this hard, don’t just go through the motions. Try and get the push press unbroken (don’t re-dip, that would be a push jerk). Stay smooth and consistent on the burpees, no need to get too crazy on those, stay moving.
100 thrusters for time with 45# dumbbells
Notes: Hit this hard, don’t just go through the motions. Try and take a minimum of 2 breathes in between sets. Work the full range of motion. Don’t short your movement since your by yourself. Full squat, finish fully locked out overhead.

Requiring Treadmill:

Jason Khalipa Special: 
30 seconds on 30 seconds off. Treadmill to highest incline, speed starts at a jog for a while then at moderate for 3 minutes, more challenging for 3 minutes, very challenging for 3 minutes. Hard as hell for 7 minutes. 15% incline and level 8.5mph is pretty legit. Total WORK time is 10 minutes.
Notes: Your probably wondering…..how the hell is a run special to Jason. This shit hurts like not much else you can do in the hotel gym, try it and let me know. You know you are at the right speed for your final sets when you literally fall off the treadmill at second 29-30. You should gradually feel yourself going towards the end of the treadmill. You should genuinely be nervous that you will fall off the treadmill. (you are going too fast if you fall off….don’t do that)
Start a clock:
Every 30 seconds: Perform: 6 burpees for 10 minutes. Immediately after, run a mile for time on the treadmill.
Notes: Hit this hard, don’t just go through the motions. This one is badass. Don’t patty cake the run.

Requiring Rower:

2-3-4-5-4-3-2 min pyramid / 2 min easy
Pre-set the monitor for 35 minutes. Row seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two light, three hard, two light, four hard and so on.

Row 500 M
Then- 7 DB Circuits of:
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Front Squat/Push Press (aka-Thrusters)
Finish: Row 500 M

HOTEL ROOM TRAVEL WODS

Often we have CrossFit Members that travel.  It’s important for everyone that travels to have quick workouts to go to with minimal equipment to ensure you will actually get to work out while out of town.  Below is a wide variety of workouts…so now there is no excuse why you can’t work out!  Remember the easiest piece of equipment you can travel with is a jump rope!

Warmup  

2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg Then 3 Rounds:

10 Squats

10 Sit-ups

10 Pushups

WODs Requiring No Equipment

  1. AMRAP 2 minutes:  Jumping Air Squats  Notes: Hit this hard, don’t just go through the motions. Finish hard on the jumping squats, things will get a bit spicy….enjoy it.
  2. Sprint 100 meters  Rest 1 minute  Repeat 10 times
  3. 100 Single Unders (Jump Rope) 50 Squats  5 rounds for time
  4. AMRAP in 20 minutes:-10 Burpees-15 Squats-20 Knees-to-chin (laying down)
  5. 10 Rounds of:-10 Broad Jump Burpees-10 Jumping Lunges
  6. 10 rounds of- 10 burpees- 10 situps
  7. 5 Rounds-15m Bear Crawl-20 Push-ups-15m Crab Walk-20 Jump Squats-15m Broad Jump Burpees-20 Mountain Climbers
  8. 3 rounds for time-Run 1/2 mile-50 squats
  9. 10 Rounds for time-10 push-ups-10 sit ups-10 squats
  10. 200 squats for time
  11. “Susan”5 rounds for time- Run 200m- 10 squats- 10 push-ups
  12. 3 rounds for time- Sprint 200m- 25-push ups
  13. Tabata Squats and Push-ups:20 seconds on 10 seconds rest, 8 rounds each.Count your lowest score.
  14. 20 rounds for time- 5 push-ups- 5 squats- 5 sit ups
  15. Invisible Fran:21-15-9 for time-Squats-Push-ups
  16. 6 rounds for time- 10 push-ups- 10 squats- 10 sit ups
  17. 5 rounds for time- 100 Single unders Jump Rope- 50 Squats
  18. “Annie”Double-Unders (Jump Rope)Sit-ups50-40-30-20-10 Rep Rounds for Time
  19. 5 Rounds for Time- 3 vertical jumps- 3 squats- 3 long jumps
  20. 100 Squats for Time
  21. 10 Rounds for Time- 10 Push-ups- 10 Squats- 10 Situps
  22. 10-9-8-7-6-5-4-3-2-1- Burpees- Sit ups.
  23. 5 Rounds for Time- Run 400 meters (1:30-2:30 mins)- 30 Squats
  24. 250 jumping jacks For Time
  25. 5 Rounds – Count Squats- Run 1 minute- Squat for 1 minute
  26. Run 1 mile and do 10 push-ups every 1 minute.
  27. Handstand practice, 25 tries at free handstands, then a 1 mile run
  28. 10 Rounds for Time- 10 push-ups- 10 squats
  29. For Time- 100 jumping jacks- 75 squats- 50 push ups- 25 burpees
  30. 100 Push-ups for Time
  31. 5 Rounds for Time- 10 vertical jumps- run 400m

If you are new to Amman, or just starting your journey in fitness in Amman, you should check out our 5 Fitness Tips for Living In Amman.

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