10 Travel WODs For Summer

Summer is here! Time for sun, sand, and the beach! Whether you’re going out of town for vacation or business it can be tough to stick to an exercise regimen when traveling. You certainly don’t want to lose any of those hard-earned gains – and we all know what it’s like the first day back at the gym if you take a bunch of days off (Did those weights get heavier?? Is this the warm-up or the workout??).

Travel WODs for Summer

photo credit: Shawn Perez

Without the support of your local box, barbells and bumper-plates, getting a workout as challenging as you’re used to is a challenge in itself. Although most hotels feature fitness centers, it is unlikely that the space and equipment are anything like your box back home. Despite these obstacles it is still possible to maintain your hard-earned progress and test your physical limits while out of town.

Here are ten Travel WODs you can complete with just your body weight and a jump rope:

(Quick Tip: If you need a new or custom jump rope, check these out from Rogue Fitness)

Warm-Up

  • 2 min jog or jump rope
  • 1 min stretching
  • 10 leg swings per leg
  • 10 arm circles both forwards and backwards
  • 10 air squats
  • 10 pushups

WOD #1

Three rounds for time of the following:

  • 20 walking bodyweight lunges
  • 10 burpees
  • 20 push-ups

WOD #2

“Annie”

  • Double-Unders (jump rope)
  • Sit-ups
  • 50-40-30-20-10 Rep Rounds for Time

WOD #3

Twenty minutes AMRAP (as many rounds as possible):

  • 5 pushups
  • 10 situps
  • 15 air squats

WOD #4

Five rounds for time of the following:

  • 100 jump rope single-unders
  • 50 air squats

WOD #5

Invisible Fran:

21-15-9 for time

  • Air Squats
  • Push-ups

WOD #6

3 Rounds for Time

  • 20 jumping jacks
  • 20 burpees
  • 20 squats

WOD #7

100 Burpees for time

WOD #8

Two rounds for time of the following:

  • 30 doube unders (jump rope)
  • 30 walking lunges
  • 30 push-ups
  • 30 air squats
  • 30 situps
  • 10 burpees

WOD #9

“Susan”

5 rounds for time

  • Run 200m
  • 10 squats
  • 10 push-ups

WOD #10

Run one mile for time

All of these workouts are high-intensity calorie burners and strength builders that don’t require anything fancier than a space-saving jump rope, pair of running shoes, and a little room to move. Choose your favorites, or mix them up. Since they each feature basic movements with little risk for injury, you could even get kids or travel companions to join in for extra motivation or even friendly competition. These WODs don’t take much time to complete, leaving you plenty of time to soak up the sun, schmooze with clients or take in the local sites. When the trip comes to an end and you return to your local box, you will be just as lean and mean as when you left, ready to tackle all the fitness challenges ahead.

What are your favorite travel WODs? Are there some you routinely do when traveling?

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