A challenge we are faced with every time we travel away from the box is where or what to do for your workout.
You don’t have access to a barbell or pull up structure but the one thing you can rely on is having your body and having the great out doors! Im all for a day spent relaxing with a cocktail by the pool but first I love getting my WOD in. Its the best way to start the day, by getting in your workout then the rest is all fun and play. But what happens when god forbid there is no CrossFit in the area you are visiting? Whether its a vacation, work trip or you’re at home with no workout gear, here are some ideas for you to take on your next trip away from the box.
1. City Slicker Workout (PLUS its snowing outside) Buy a jump rope!
A great way to get the heart rate up when you can’t run outside and all you’ve got is a little room is to buy a skipping rope! You could try this out:
- Max Double Unders in 3 Minutes
- 5 Rounds
- 15 Air Squat
- 10 Push Up
- 5 Burpee
Max Double Unders in 3 Minutes
WARNING: Most flights won’t let you take your skipping rope in your carry on- I found out the hard way (bye bye lucky rope!)
Record Double Unders in first and second 3 minute efforts and compare.
2. Beach Workout -Just you and the sand? Try this!
This one is a bit of a “go-to” for me as you don’t need any equipment! Perfect the beach, a park or field.
For Time: 40-30-20-10
- Sit Up
100m Shuttle Run @ the end of each round. (or 1 x sand sprint)
The above footage is from my trip to Port Douglas for a good friends wedding! This was the morning of the wedding, myself and two of my friends Brooke and Katie set off to the beach and got a great little workout done before the festivities began.
3. Country Escape- Take a hike buddy!
Don’t plan a thing, take yourself, a map, a buddy and find the nearest lookout! You’ll be amazed at what you will see, hills you will hike, animals to point at and rocks to climb. The world is your oyster! Put your GPS on and track your kilometres /miles then call it a day!
Yes that’s me completing a thruster with two mini boulders in my hands and no I don’t recommend you play with rocks, but hey use what you got! I had rocks and they were awkward and heavy! WIN! Make your training interesting and challenging with mother natures workout equipment. To mix things up in these simple WOD’s you can add something like this to your workout. Add objects to add load and you can incorporate movements such as the thruster.