Hotel WODs 2020 – 87 Travel WODs With No Equipment!
Body weight Workouts Perfect for the Coronavirus Covid-19 Quarantine!
Unless your hotel offers an above average gym working out on the road may seem out of the question. Luckily that is just not true, below is a list of hotel wods….all using body weight and time. Despite your hotel gym situation there is a workout for you, check out these travel wods.
Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups.
100 air squats, rest 3 minutes, 100 air squats, rest 3 minutes, 100 air squats.
For time complete 100 burpees.
For time: 100 jumping jacks, 75 air squats, 50 pushups, 25 burpees.
For time: 100 push ups.
For time complete 200 air squats.
For time complete 250 jumping jacks.
20 rounds: 5 push ups, 5 squats, 5 sit ups.
50 air squats x 5. Rest equal amounts as it took to do each 50.
50 air squats, 4 rounds. rest for 2 minutes between rounds.
50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
7 rounds for time: 7 squats, 7 burpees
Burpee to the pushup position, do 10 push ups, burpee out. 5 rounds.
Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
Handstand practice, 25 tries at free handstands, then a 1 mile.
Invisible Fran…21-15-9 of air squats and pushups for time.
Run 1 mile with 100 air squats at midpoint, for time.
Run 1 mile, lunging 30 steps every 1 minute.
Run 1 minute, squat 1 minute 5 rounds.
Run 200 meters, 50 squats, 3 rounds.
Run 400 meters, 50 air squats. 4 rounds.
Run 400m air squat 30 hand stand 30 seconds 3 rounds for time.
Spend a total of 3 minutes in a handstand.
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Spend a total of 5 minutes in a handstand
Sprint 100 meters, Walk 100 meters, 10 rounds.
Sprint 100m 30 squats…8 rounds.
Sprint 200m and do 25 push ups, 3 rounds.
Sprint 50 meters, 10 push ups. 10 rounds.
Tabata squats and tabata pushups.
Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
Test yourself on a max set of push ups…tight body chest to the floor…full extension.
Walk 100 meters on your hands, even if it is 2 meters at a time.
21-15-9 of air squats & push-ups (21 reps of each then 15 reps of each then 9 of each).
50 Burpees for time.
20 burpees, 20 push ups, 20 sit ups, 20 squats for 4 rounds.
12 Burpees, followed by 12 pull-ups x 10 rounds.
100 Push-ups , 100 Sit-ups, 100 Squats.
50 Sit-Ups, 50 Double-Unders, 50 Sit-Ups, 50 Walking Lunges, 50 Burpees, 50 Sit-Ups.
50 Burpee Pull-ups for time.
Walking lunge 400m.
150 burpees, for time.
4 rounds: Run 400m, 50 squats.
100-75-50-25 reps: sit ups, flutter kicks (4 count).
50 squats, 25 push ups, 50 pistols, 25 fingertip push ups, 50 side lunges, 25 knuckle push ups, 50 walking lunges, 25 diamond push ups.
Handstand practice, 25 tries at free handstands, then a 1 mile run.
21-15-9 Rep Rounds for Time, handstand Push-ups, chair Dips, push-ups.
4 rounds of: 50 push ups, 50 sit ups
As many rounds as possible in 12 min. of: 10 pushups, 15 situps, 20m walking lunge.
5 rounds of: 50 mountain climbers (4 count), 25 situps.
5 rounds of: 100 jumping jacks, 100 mountain climbers.
50 rounds of: 1 squat, 1 push up, 1 situp, 1 superman, 1 tuck jump.
10 rounds: 30 sec. handstand, 30 seconds isometric squat, score is cumulative time.
For time: 50 burpees, 75 flutter kicks (4count), 100 pushups, 150 situps.
For time: Run 5k, Every 2:00 do 20 pushups and 20 squats.
For time: 80 squats, 10 handstand push ups, 60 squats, 20 handstand pushups, 40 squats, 30 handstand push ups, 20 squats.
200 squats for time.
For time 10 squats, 10 push-ups.
100 Squats for Time.
10 Rounds for Time, 10 push-ups, 10 squats, 10 situps.
10-9-8-7-6-5-4-3-2-1 – Burpees, Sit ups.
5 Rounds, 250 Squats, run 1 minute, squat for 1 minute .
Run 1 mile and do 10 push-ups every 1 minute.
10 Rounds for Time, 10 push-ups, 10 squats.
For Time 100 jumping jacks, 75 squats, 50 pushups, 25 burpees.
2 minute max push ups, 1 minute break, 2 minutes max sit ups, 1 minute break, 2 minute max squats.
Run 1 mile for time.
25 reps for time, handstand 10 seconds jackknife to vertical jump.
3 Rounds For Time, 20 tuck jumps, 30 second handstands.
8 Rounds for Time, sprint 100m, 30 squats.
For Time Run 1 mile with 100 squats at midpoint.
100 squats 3 min. rest 100 squats.
Test yourself on a max set of push ups, tight body chest to the floor, full extension.
Run 1 mile, stopping every minute to do 20 squats.
40-30-20-10 – Walking lunges, push-ups.
Run 20 minutes stop every 2 minutes and do 10 squats, 10 pushups.
Tabata Tuck jumps and Sit-ups: 20 seconds on 10 seconds rest, 8 rounds each.
1 Round for Time, 100 push-ups, 100 sit-ups, 100 squats.
Max Rounds in 20 minutes, 5 pushups, 10 situps, 15 squats.
21-15-9 Rep Rounds for Time – Lunges (each leg), handstand push-ups.
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time, burpees, push ups, sit ups
1 Round for Time – 21 push ups, 42 squats, 15 push ups, 30 squats, 9 push ups, 18 squats.
1 Round for Time, run 400 meters, 50 Squats, run 400 meters, 50 Push-ups, run 400 meters, 50 Sit-ups, run 400 meters.
For Time – 50 Walking Lunges (each leg), 800M run, 50 walking lunges.
5 Rounds – Shuttle run (aka Suicide’s), 20-50 meters, 10 burpees.
50-35-15 – Leg lifts, pushups, situps.
These hotel wods are focused on body weight movements that occur within Crossfit.
Crossfit is detailed as;
“CrossFit is a fitness regimen developed by Greg Glassman over several decades. Glassman, CrossFit’s Founder and CEO, was the first person in history to define fitness in a meaningful, measurable way: increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health.
CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.
The community that spontaneously arises when people do these workouts together is a key component of why CrossFit is so effective, and it gave birth to a global network of CrossFit affiliates that number over 13,000. Harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means.
The CrossFit program is driven by data. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation.
Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.
While CrossFit challenges the world’s fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind.”