17 CrossFit Workouts for Any Hotel Gym
There’s a CrossFit workout here for any hotel situation.
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 of hotel gym workouts, we’ve put together a list of fifteen CrossFit workouts for any hotel scenario.
Workout #1 (Dumbbells)
This workout 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 (Kettlebells/Dumbbells + Treadmill)
6 Rounds for Time:
200-Meter Run
7 Squat Cleans
7 Kettlebell/Dumbbell Swings
Workout #3 (Pull-Up Bar + Bodyweight)
WOD by Josh Bridges.
5 Rounds for Time:
20 Air Squats
20 Pull-Ups
20 Burpees
Josh Bridges
Workout #4 (Bodyweight/No-Equipment)
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/No-Equipment)
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)
This WOD is by Jason Khalipa and can be done with dumbbells and bodyweight.
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)
Every minute on the minute (EMOM) for 10 minutes:
10 Dumbbell Hang Squat Cleans
10 Dumbbell Push Presses
Jason Khalipa
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.
Workout #16 (Pull-Up Bar + Bodyweight)
This is a CrossFit benchmark WOD known as “Mary.”
As many rounds as possible (AMRAP) in 20 minutes:
5 Handstand Push-Ups
10 Pistol Squats (Alternating Sides)
15 Pull-Ups
Workout #17 (Dumbbells + Bodyweight)
This workout is known as “Swole-Tel” and was created by Chase Ingraham at WODwell.
Every minute on the minute (EMOM) for 3 minutes:
15 Dumbbell Rows (2x30 lb)
10 Push-Ups
Every minute on the minute (EMOM) for 3 minutes:
10 Dumbbell Rows (2x40 lb)
10 Push-Ups
Every minute on the minute (EMOM) for 3 minutes:
5 Dumbbell Rows (2x45 lb)
10 Push-Ups
Then, AMRAP in 3 minutes:
Dumbbell Rows (2x30 lb)
Perform the entire workout with a running clock. No rest between sections. Score is total number of dumbbell rows completed in the final 3-minute AMRAP section of the workout.
If CrossFit isn’t really your thing and you want to focus more on building muscle, these hotel gym workouts are for you.
