105 Best Crossfit Travel WODs: No Equipment Crossfit WODs (+ Crossfit Workouts PDF)

Anyone who takes their fitness seriously can struggle on the road.

With no gym or exercise equipment to call upon, you risk falling behind on your fitness goals and seeing those hard-earned gains start to slide.

Thankfully, Crossfit travel WODs offer a perfect solution.

Using Crossfit bodyweight workouts, staying fit and strong on the road is more than possible.

Looking for a Crossfit WOD to get your teeth stuck into while you’re travelling?

The following travel WOD guide has 105 to choose from! I hope they help!

Oh, and I’ve put together a Crossfit workouts PDF as well. Click the button below to take 75 of these workouts wherever you’re going in the world.

[Last Updated: April 2023]

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Want a copy of these Travel WODs? Here’s a free Crossfit bodyweight workouts PDF printout to help you do exactly that.

CLICK HERE TO DOWNLOAD YOUR TRAVEL WOD PDF!

Heads up: this post contains affiliate links.

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105 No Equipment Crossfit Bodyweight Workouts for Your Daily WOD While Travelling

Let’s get cracking. You’re on the road and need a workout fast.

The following list of no equipment Crossfit bodyweight workouts should have your daily WOD covered.

Travel WOD Top 25 (Best Crossfit Bodyweight WOD ideas for the Road)

Let’s start with my 25 top travel WODs.

Of the Crossfit WODs I came across, these seemed best for any occasion on the road. Pick and choose the no equipment CrossFit workout according to you what you fancy!

1. Push Ups -> Sit ups -> Squats

10 rounds of:

• 10 push ups
• 10 sit ups
• 10 air squats

(More energy? Do more rounds and reps)

2. Heavy Legs

3 to 5 rounds of:

• 20 air squats
• 20 alternating lunges (10 on either leg)
• 20 jumping lunges
• 15 squat jumps

3. Body Burner (Killer Crossfit WOD No Equipment)

1 Symmetrical Sequence of:

• 50 air squats
• 10 burpees
• 40 sit ups
• 10 burpees
• 30 walking lunges
• 10 burpees
• 20 push ups
• 10 burpees
• 10 pull ups
• 10 burpees
• 20 push ups
• 10 burpees
• 30 walking lunges
• 10 burpees
• 40 sit ups
• 10 burpees
• 50 air squats

Still got energy? Repeat the sequence

No space for pull ups? Skip ‘em or replace with tuck jumps

4. Max Out Mayhem WOD at Home No Equipment

5 rounds for time:

• Maximum push ups
• Maximum sit ups
• Maximum burpees
• Rest 60 seconds between rounds

5. Leg & Chest Burnout Crossfit Without Equipment Idea

Keep going as long as you can:

From 0:00 – 3:00

2 rounds of:

• 10 push ups
• 10 jumping squats

From 3:00 – 6:00

2 rounds of:

• 12 push ups
• 12 jumping squats

From 6:00 – 9:00

2 rounds of:

• 14 push ups
• 14 jumping squats

(Follow the same pattern of increasing increments for as long as you can)

6. Kill the Core Crossfit Workout Without Equipment

5 Rounds of:

• 5 push ups
• 45-second plank
• 10 sit ups
• 10 push ups
• 60-second plank
• 15 sit ups
• Rest 60 seconds between rounds

7. Plank Gains

One long sequence of:

• 15-second plank
• 15-second rest
• 30-second plank
• 30-second rest
• 45-second plank
• 45-second rest
• 60-second plank
• 60-second rest
• Max effort plank
• 60-second rest
• Max effort plank

(Repeat the sequence if you can handle more!)

8. Jelly Legs (Crossfit No Equipment Workout for Legs)

5 rounds of:

• 500 metre run
• Maximum air squats
• Maximum alternating lunges
• Maximum tuck jumps

9. Tabata Push Ups and Sit Ups No Equipment WODs

8 rounds of:

• 20 seconds of push ups followed by 10 seconds of rest

8 rounds of:

• 20 seconds of sit ups followed by 10 seconds of rest

10. Run, Burp, Squat (An Epic No Equipment Crossfit Workout for Boosting Heartrate)

1 sequence of:

• 5km run
• Stop every km to do 10 burpees and 10 air-squats

11. Pull, Push, Rest, Repeat

10 rounds of:

• 10 pull ups
• 10 push ups
• 10-second rest

12. Quick and Explosive Crossfit at Home No Equipment

5 rounds for time:

• 10 vertical jumps (jump as high as you can, land, repeat)
• 10 push ups (with handclap in-between if able)

13. 1km Run & Lunge

1 sequence of:

• 100m walking lunges
• 800m run
• 100m walking lunges

14. 20 Minute Ab Buster WOD without Equipment

AMRAP in 20 minutes:

• 5 minutes of sit-ups
• 5 minutes of leg-raises
• 5 minutes of reverse crunches
• 5 minutes of heel taps

15. Push Up Pressure (Killer Upper Body WOD)

3 rounds for time:

• 50 push ups (hands wide)
• 40 push ups (hands narrow)
• 30 push ups (diamond)

(Do more rounds if you have time/energy!)

16. Whole Body in a Hurry

5 rounds for time:

• 20 push ups
• 20 sit ups
• 20 pull ups (if possible)
• 20 air squats
• 20 alternating lunges

17. Push Up to Plank Crossfit Workout No Equipment

10 rounds of:

• 10 push ups
• 45-second plank
• 10 push ups
• 45-second plank
• 60-second rest between rounds

18. Heart-Rate Racer

5 rounds of:

• 30-second mountain climbers
• 30 tuck jumps
• 30 jumping jacks
• 10 burpees
• 60 seconds of rest between rounds

19. Run for Your Life

• 10km run!
• 10 air squats every km

20. Sit Burp EMOM

30 minutes of every minute on the minute (EMOM):

• Odd: 20 sit-ups
• Even: 10 burpees

21. Quick ‘n’ Easy All-Rounder Crossfit Workouts Without Equipment

5 rounds for time:

• 400m run
• 21 jumping jacks
• 15 push ups
• 9 jumping lunges

22. Made You Jump

3 rounds of:

• 20 jumping lunges
• 20 tuck jumps
• 20 jumping jacks
• 20 vertical jumps
• 60-second rest between rounds

23. 7 Minutes in Hell x2

7 Minute AMRAP:

• 3 burpees
• 15 jumping jacks
• No rest between rounds

7 Minute AMRAP:

• 3 push ups
• 15 sit ups

24. Squat ‘Til You Drop

5 rounds of:

• 20 air squats
• 10 piston squats (5 on each leg)
• 10 squat jumps

25. 30 Second AMRAP Abs

3 rounds for time:

• 30-second plank shoulder taps (AMRAP)
• 30-second plank
• 30-second sit-ups (AMRAP)
• 30-second mountain climbers (AMRAP)
• 30-second rest between rounds

25 Top Crossfit Hotel WODs (No Equipment Crossfit Workouts for Smaller Spaces)

The following travel WODs are ideally suited to hotels and hostel goers. With a small space (possibly shared with others), the best Crossfit hotel WODs are short, sweet, and suited to small spaces.

Here are 25 of the best I found.

26. Squat -> Push Up Countdown

3 rounds for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

• Air squat
• Push up

(Still got energy? Work your way back up from 1 through 10 reps)

27. Burp Squat Non-Stop

25 rounds of:

• 3 burpees
• 20 air squats

28. Lower Body Burner

5 rounds of:

• 30 seconds mountain climbers (AMRAP)
• 20 jumping squats
• 10 hollow rocks
• 5 jumping lunges

29. 3 P’s

21-15-9

• Push Ups
• Plank
• Plank shoulder taps

30. Labour of Legs (Quality Crossfit Workouts Without Weights for Legs)

3 rounds for time:

• 60-second wall sit
• 25 air squats
• 20 alternating lunges
• 10 pistol squats (5 each leg)
• 30-second mountain climbers

31. Brutal Burpees (Simple Yet Painful Crossfit Home Wods!)

1 round of:

• 100 burpees
• 60-second rest at 50 reps

32. Non-stop Push Ups -> Sit Ups -> Squats

20 rounds of:

• 10 push ups
• 10 sit ups
• 10 air squats

(More energy? Do more rounds and reps)

33. Chest, Legs, Core (Good Pick for Beginner Crossfit Workouts No Equipment)

20 minute AMRAP

• 10 push ups
• 10 air squats
• 30-second mountain climbers
• 30-second wall sit

34. The Centurion (Killer Crossfit Workouts Without Weights!)

1 round of:

• 100 air squats
• 100 push ups
• 100 sit ups

35. Horizontal Vertical (Good Crossfit Workouts for Beginners Without Equipment)

3 rounds for time:

• 60-second plank
• 30 vertical jumps
• No rest between rounds

36. Horizontal Vertical Premium

3 rounds for time:

• 60-second plank
• 30 vertical jumps
• 20 plank shoulder taps
• 10 air squats
• No rest between rounds

37. Speedy Abs Home WODS No Equipment

3 rounds for time:

• 20 heel taps
• 15 leg raises
• 10 sit ups
• 15 mountain climbers
• 20-second plank

38. Fat Burn Supreme

5 rounds of:

• 30 jumping jacks
• 25 seconds mountain climbers
• 20 air squats
• 15 burpees
• 60 seconds rest between rounds

39. Triceps Torment (Awesome Bodyweight WOD for Triceps)

5 rounds for time:

• 20 push ups (narrow hands)
• 20 dips (using the bed/a stable chair)
• 20 push ups (wide hands)
• 20 dips
• 60 seconds rest between rounds

40. Dynamic Legs

5 rounds for time:

• 10 tuck jumps
• 10 jumping lunges
• 10 air squats
• 30 seconds rest between rounds

41. Stay Still

10 rounds of:

• 10-second L-sit
• 30-second wall-sit

(L-sit too hard? Keep legs straight and lift heels off ground instead)

42. Up-Down Heart Rate Booster

5 rounds for time:

• 10 vertical jumps
• 10 push ups
• 20 seconds rest between rounds

43. Squats Galore

5 rounds of:

• 20 air-squat
• 10 jumping squats

(Throw in some wall-sits between rounds to really feel the burn)

44. Front Back Core

3 rounds for time:

• Maximum hollow rocks
• Maximum plank
• 60 seconds rest between rounds

45. Stationary Cardio

20 minutes AMRAP

• 20 mountain climbers
• 20 jumping jacks
• 20 air squats
• 20 bicycle crunches
• 60 seconds rest between rounds

46. The ‘Burpush’

5 rounds for time:

• Burpee down to push up position
• 10-second plank
• 10 push ups
• Burpee out to standing
• 20 seconds rest between rounds

47. The ‘Burpup’

10 rounds for time:

• 10 burpees
• 10 sit ups
• 10-second rest between rounds

48. Tabata Squats

8 rounds of:

• 20 seconds of air squats followed by 10 seconds of rest

8 rounds of:

• 20 seconds of jumping squats followed by 10 seconds of rest

49. Hold It Steady

5 rounds of:

• 15 hollow rocks
• 30-second plank
• 45-second wall-sit
• 30 seconds rest between rounds

50. Hard Core

3 rounds of:

• 20 sit ups
• 20 bicycle crunches
• 20 leg raises
• 20 heel taps
• 20 reverse crunches

25 Crossfit Running WODs (Crossfit Endurance WODs)

Crossfit running WODs are often the easiest to put into practice on the road.

After all, you don’t need any special gear or equipment. You just lace up your shoes and hit the streets, park, or trails.

All the immense physical and mental health benefits of a running WOD remain open to you.

Check out these 25 Crossfit running workouts to get stuck into.

51. Endurance Booster (My Crossfit Endurance WODs #1)

1 sequence of:

• 200m jog
• 100m sprint
• 400m jog
• 100m sprint
• 600m jog
• 100m sprint
• 800m jog
• 100m sprint
• 1000m jog
• 100m sprint
• 800m jog
• 100m sprint
• 600m jog
• 100m sprint
• 400m jog
• 100m sprint
• 200m jog
• 100m sprint

(No way of measuring distances? Try running to proportionate periods of time instead).

52. Work Out Sandwich

5 rounds of:

• 1km run at a moderate pace
• 50 air squats
• 50 sit-ups
• 25 push-ups
• 1km as fast as you can

53. 1500m Interval

3 rounds of:

• Run 1/2 mile
• 50 jumping squats

54. Sprints (Killer No Equipment WOD for Heartrate and Legs)

8 rounds of:

• 20 seconds sprint
• 30 seconds light jog
• 20 air squats
• 30 seconds light jog
• No rest between rounds

55. Simple Run

• 5km run
• 10 jumping jacks every kilometre

56. Run and Jump

5 rounds for time:

• 500m run
• 10 vertical jumps
• 10 tuck jumps

57. Simpler Run

• Run 2km
• 100m sprint after each kilometre

58. Run/Walk HIT

10 rounds of:

• 100m sprint
• 100m walk

(Alternative: 15-second sprint followed by 60-second walk)

59. Run and Burp

5 rounds of:

• 1-minute run
• 1 minute of burpees
• No rest between rounds

60. Shuttle Runs FTW

3 rounds of:

• 1, 2, 3, 4, 5, 6, 7, 8, 9, 10m
• Run 1m and return to start, then 2m, then 3m, and up to 10m

(More in the tank? Repeat process backward from 10m to 1m)

61. That’s Gonna Hurt

20-minute AMRAP of:

• 20 walking lunges
• 20 squat jumps
• 40 plank shoulder taps
• 1 mil run
• 150 air squats
• 1 mile run

62. The Abdominator

20-minute AMRAP of:

• 200m run (60-second run)
• 20 sit ups
• 20 mountain climbers
• 20 heel taps

63. 100m Sprint Ups

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

• Sit ups
• 100m sprint after each set

64. Run Forest Run

• 10km run
• 10 push ups and 10 sit ups at every km

65. Run -> Squat

3 rounds of:

• 1km run
• 50 air squats

66. Lunge Runs

8 rounds for time:

• 10 walking lunges
• 200m sprint
• 100 light jog

67. Short Circuits

20-minute AMRAP:

• 100m sprint (15-second sprint)
• 200m jog (60-second jog)
• 50m walk (30-second walk)

68. Run from Prone

5 rounds of:

• 60-second plank
• 30 mountain climbers
• 400m fast jog (2-minute jog)

69. Don’t Run Before You Can Walk

10 rounds for time:

• 60-second walk
• 30-second job
• 15-second sprint

70. Sprint Finish

3 rounds for time:

• 20 push ups
• 20 sit ups
• 20 air squats
• 20 pull ups (if possible)
• 200m sprint (30-second sprint)

71. The Leg Drain

5 rounds of:

• 20 mountain climbers
• 20 bicycle crunches
• 20 air squats
• 20-second static squat
• 200m sprint (30-second sprint)

72. Hill Sprints

20 rounds of:

• Sprint up a hill
• Walk down it
• No rest between rounds

73. Tabata Sprints

8 rounds of:

• 20 seconds of sprints followed by 10 seconds of rest

74. Increasing Intervals

Continue Until You Can’t:

• Run for 1 minute -> rest for 1 minute
• Run for 2 minutes -> rest for 2 minutes
• Run for 3 minutes -> rest for 3 minutes

75. Slow and Steady

5 rounds of:

• 1km run
• Rest

(Rest for as long as each km takes to run)

Miscellaneous Home WOD No Equipment Ideas

Still looking for the perfect wods without equipment to try on the road?

Here’s a random assortment of 30 bodyweight workouts to try this year.

76. Push, Pull, Squat

5 rounds of:

• 10 pushups
• 8 pullups
• 20 bodyweight squats

77. 5-minute Hands

Got your handstand nailed down? This one’s simple:

Spend 5 minutes in a handstand!

Every time you fall, do some burpees.

78. Pushups ‘til Failure

3 rounds for time:

• 30 pushups (60 seconds rest between sets)

79. Explode, Balance

6 rounds:

• 15 tuck jumps
• 30-second handstand

80. Superman Core

10-minutes to complete as many rounds as possible:

• 10 supermans
• 5 burpees
• 10 situps

81. Climbing Mountains

5 rounds (60-second rest in between)

• 60 seconds of mountain climbers
• 30 seconds of leg raises

82. Jump, Squat, Climb

10 rounds for time:

• 10 tuck jumps
• 10 body squats
• 20 seconds of mountain climbers

83. Lunge 3-Ways

6 rounds for time:

• 20 side lunges
• 20 forward lunges
• 20 backward lunges

84. Bodyweight Beef

10 rounds for time:

• 5 handstand pushups
• 10 pullups
• 15 squats

85. Heartrate Booster

Every minute on the minute (5 sets):

• 1st minute: 8 burpees
• 2nd minute: 15 situps
• 3rd minute: 25 tuck jumps

86. Chest Distress

For time:

• 25 wide hands pushups
• 20 decline pushups
• 15 military pushups
• 10 triangle pushups
• 5 super pushups

87. Situp and Burp

2 rounds for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

• Situps
• Burpees

88. Push and Jump

2 rounds for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

• Pushups
• Jump squats

89. Core, Back, Burp

10 minutes to do as many rounds as possible:

• 10 sit-ups
• 8 supermans
• 6 burpees

90. Trifecta of Lunges

5 rounds for time:

• 30 side lunges
• 30 forward lunges
• 30 backward lunges

91. So Crunchy

For time:

• 100 crunches

92. Lower Body Breaker

10 rounds, as many reps as you can:

• 25 seconds of mountain climbers
• 25 seconds of body squats
• 25 seconds of rest

93. Low to High

5 rounds for time:

• 25 body squats
• 15 tuck jumps

94. The Deathly Hollows

5 rounds, as many reps as possible:

• 30 seconds of hollow rocks
• 20 seconds of pushups
• 20 seconds of handstand hold (against a wall is fine)

95. Tabata Tucks

8 rounds, as many reps as possible

• 20 seconds of tuck jumps
• 10 seconds of rest

96. Squat Stop Plank

For time:

• 200 squats
• Active rest – if you have to stop squatting, hold a plank for duration of rest and continue squats when done

97. More Core

3 sets of 21-15-9 in succession with 20-second rest between:

Set 1:

• Crunches
• Glute bridges
• Supine toe tap

Set 2:

• Heel taps
• Flutter kicks (15 seconds)
• Leg raises

Set 3:

• Plank (21 seconds)
• Mountain climbers (15 seconds)
• Legs up crunches

98. How’s Your Balance?

20-Minute AMRAP:

• 10 single-leg squats per leg (20 total)
• 60-second side plank per side
• 20 backward lunges

99. Total Body, For Time

Complete everything as fast as you can:

• 50 Pushups
• 50 Situps
• 50 Mountain climbers
• 50 Supermans
• 50 Body squats

100. V-Burp

10 rounds for time:

• 20 V-ups
• 20 Burpees

101. Let’s Jump

3 rounds for time:

• 50 Jumping jacks
• 20 Tuck jumps

102. Cardio Time

1 round of:

• 1-mile run
• 5-minute AMRAP of 20 pushups followed by 20 situps
• 1-mile run

103. Lunge, Squat, Run

4 rounds for time:

• 50 walking lunges
• 50 body squats
• 500m run

104. Crawl, Push, Jump

5 rounds for time:

• 40-yard bear crawl
• 20 pushups
• 50 jumping jacks

105. Workout on the Run

• 5km run, stopping every 5 minutes to do 30 burpees and 20 pushups.

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Top Travel fitness gear

If you’re looking for some fitness gear to take with you on the road, check out these 6 suggestions. All come highly recommended online.

1. Savage Barbell Fitness Apparel (Epic sportswear for fitness crazy people)

2. Forhaha Resistance Bands (for Whole Body Strength and Flexibility)

3. Recredo Booty Bands (for Glute and Leg Workouts)

4. WOD Nation Skipping Rope (for Cardio and Endurance)

5. The Gorilla Bow (Portable Home Gym for Upper Body Strength)

6. The WOD Bible Book (just in case you finish all the WODs in this post!)

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Time for a No Equipment CrossFit Workout

Working out on the road can be a struggle.

However, there are no real excuses not to do it! You just have to adjust to the circumstances.

With grit, creativity, and some travel WODs up your sleeve, you can 100% continue to pursue strength and fitness goals.

Hopefully, the Crossfit travel WOD ideas here will help in that endeavour.

Good luck, and let me know how it goes!

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