Traveling doesn’t have to mean putting your fitness goals on hold. Whether you’re away for business, vacation, or a weekend getaway, maintaining your CrossFit routine is not only possible but can also add variety and excitement to your workouts. With a little creativity and planning, you can stay consistent, improve your fitness, and even explore new ways to challenge your body.
In this blog, we’ll cover practical tips for adapting CrossFit for travel, including equipment-free workouts, using hotel gyms, and finding local CrossFit affiliates.
1. Plan Ahead: Prepare for Fitness on the Go
Before you hit the road, take some time to plan your workouts. Here are some steps to ensure you stay on track:
- Research local CrossFit gyms: Use the CrossFit affiliate map to find nearby gyms. Many offer drop-in sessions for travelers.
- Pack lightweight equipment: Resistance bands, a jump rope, or even a pair of gymnastic rings can be easily packed in your luggage.
- Scout workout spaces: Look for parks, hotel gyms, or open spaces where you can perform bodyweight movements or quick WODs.
- Schedule your workouts: Block time in your itinerary to prioritize fitness, even if it’s just 20-30 minutes.
2. Bodyweight Workouts: No Equipment? No Problem!
One of the best things about CrossFit is its adaptability. Many foundational movements don’t require any equipment and can be performed almost anywhere. Here are a few equipment-free WODs:
Hotel Room WOD:
- 10 Rounds for Time: 10 Air Squats, 10 Push-Ups, 10 Sit-Ups
Park WOD:
- 4 Rounds:
- 400m Run (or approximate)
- 20 Walking Lunges
- 15 Burpees
Tabata WOD:
- Perform 8 rounds of each movement (20 seconds work, 10 seconds rest):
- Jumping Squats
- Hand-Release Push-Ups
- Mountain Climbers
- Plank Hold
3. Get Creative with Limited Equipment
If you’re traveling with minimal gear or have access to a basic hotel gym, use what’s available. Here’s how you can adapt:
Using Resistance Bands
- Deadlifts: Stand on the band and perform deadlift movements.
- Shoulder Press: Anchor the band under your feet and press overhead.
- Rows: Secure the band to a sturdy object and perform rows for your back.
In a Hotel Gym
- AMRAP (As Many Rounds As Possible) in 15 Minutes:
- 10 Dumbbell Thrusters
- 15 Dumbbell Deadlifts
- 20 Calorie Row or Bike (or substitute with jump rope if unavailable)
Every Minute on the Minute (EMOM)
- Minute 1: 12 Dumbbell Snatches
- Minute 2: 15 Dumbbell Goblet Squats
- Minute 3: 12 Push-Ups
- Repeat for 15-20 minutes.
4. Find a Local CrossFit Affiliate
Visiting a local CrossFit gym is a great way to stay consistent while meeting like-minded individuals. Most affiliates welcome drop-ins and provide everything you need for a great workout. Here’s how to make the most of it:
- Check their website or social media: Look for drop-in policies, pricing, and class schedules.
- Contact them in advance: Let them know you’re visiting, and confirm any requirements.
- Embrace the community: Use this opportunity to connect with fellow CrossFitters and experience how workouts differ in other gyms.
5. Stay Consistent with Nutrition and Recovery
Traveling can disrupt your usual eating and recovery routines, but staying mindful can help you maintain your performance:
- Prioritize protein and whole foods: Pack protein bars or shakes for convenience, and aim to eat balanced meals.
- Stay hydrated: Carry a reusable water bottle to ensure you’re drinking enough water.
- Get quality sleep: Adjust your sleeping environment to minimize disturbances, such as using an eye mask or earplugs.
- Stretch and mobilize: Spend 10-15 minutes daily doing mobility work to counteract stiffness from travel.
6. Embrace the Adventure
Traveling is an opportunity to break out of your routine and challenge yourself in new ways. Here are some tips to make your travel fitness journey more enjoyable:
- Explore the outdoors: Run on the beach, hike a mountain trail, or swim in a local lake.
- Try something new: If a local CrossFit gym offers unique classes (e.g., strongman or yoga), give them a try.
- Track your progress: Use a fitness app to log your workouts and stay motivated.
Sample 3-Day Travel Workout Plan
Here’s a simple plan you can follow:
Day 1: Hotel Room WOD
- 5 Rounds for Time:
- 15 Air Squats
- 15 Push-Ups
- 15 Jumping Lunges
Day 2: Park WOD
- AMRAP in 20 Minutes:
- 200m Run (or approximate)
- 15 Burpees
- 20 Walking Lunges
Day 3: Hotel Gym Strength Circuit
- 4 Rounds:
- 10 Dumbbell Thrusters
- 12 Dumbbell Deadlifts
- 15 Calorie Row or Bike
Final Thoughts
Traveling doesn’t have to derail your CrossFit progress. With a bit of preparation and creativity, you can adapt your workouts to fit any location or schedule. By staying consistent and embracing the challenges of training on the road, you’ll return home stronger, fitter, and more motivated than ever.
Looking for more fitness tips or personalized travel workouts? Contact us at CrossFit 35 Degrees South! We’re here to help you stay on track no matter where life takes you.