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A fitness movement built around traveling.

17 CrossFit Workouts for Any Hotel Gym

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.

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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

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

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:

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.

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