Travel WODS

We all need to be away from our beloved Chrysalis from time to time and we can't always find a gym to drop into for a good workout. So what's a guy/gal to do? Well a Travel Workout of course.

Here are some of our favourites to use when you're in a pinch or simply can't workout anywhere other than a park or your hotel room.


Note from your coaches: For all workouts below, please warm up first. That means a 5 min walk and performing a few rounds of 10 reps of each of the exercises you will be doing at high intensity to ensure you prep your muscles for the burn. To cool down, walk it off for a few minutes when you are done and stretch the affected muscles. (Yes, we expect you to stretch, even when we're not around.)

Run The Stairs Baby

30 rounds: Sprint up a flight of stairs (at least 20 steps) and walk/jog it back down. 

If you can find multiple stories (like a hotel stairwell), reduce the rounds by the multiple of stairs. (2 stories = 15 rounds instead of thirty)

You are encouraged to take the steps two or three at a time if you can on the way up.

Stay Chipper When You Travel

For time, complete 50 each of:

  • squats
  • sit-ups
  • pushups
  • lunges
  • V-snaps

Caterpillar Crawl

Complete 10 sets of 20ft worm crawl for quality. Worm crawl: Starting in plank position, inch up your feet to a pike position, then use your hand to flatten yourself back out to plank, which progressively makes you move forward like a caterpillar.

Excuse Me!

100 burpees for time.

Classic Chrysalis AMRAP

Complete as many rounds as possible in 10 minutes of:

  • 5 pushups
  • 10 sit ups
  • 15 squats

Sit-Up And Pay Attention

Complete as many sit-ups as you can in 5 minutes.

When done, complete 50 "supermans" at your own pace.

Overhead "Compartment"

Complete 50 overhead squats for quality with a suitcase loaded with 50lbs or less (scale as needed).

Complete 50 thrusters with half the weight used above. This is for time.

Chrysalis Warm Up Overload

Complete 10 rounds of 10 for time:

  • squats
  • pushups
  • sit-ups

Squats Baby

Complete 250 squats for time. Use as few breaks as possible.

10-min cap suggested.

Push Ups Galore

100 pushups for time, scaled to warmup height

It's all In The Legs

Complete 5 rounds of:

  • 10 1-legged good mornings (10 on one leg and 10 on the other leg)* 
  • 20 lunges (10 per leg)

*Try not to let your foot touch the floor between rounds. No weight needed if you don't have any.

Luck Of The Draw

For time, choose a suit, take all cards ace (1) to 10 and perform the number on the card of:

  • Spades: Sit-ups
  • Heart: Burpees
  • Clubs: Squats
  • Diamonds: Pushups 

Suggested cap : 15 minutes

Share Your Travel WOD Ideas

Do you have a favourite travel WOD you'd like to share?

If so, let us know by using this form. 




For more good ideas, you may want to check out these links or your CCF WOD Tracker: