My favo hotel/parking lot workout grind: First 20 minute AMRAP 400 meter sprint 10 air squats 10 HRPU 10 burpees Then 250 meter walking lunges 250 meter burpee-broad jumps Get after it. Pay the man. Greetz from Holland
My hotel WOD is 21-15-9 For Time: Push-up Burpee Sit-Up Dip Use a table or your bed for dips. Won't take you more than 15 minutes and you will feel it! Can be done entirely in any hotelroom. Great WOD to get the heart rate up if you are low on time.
I get put up in cheap hotels that don't have gyms so I created (I think?): BIG BURPEE BONANZA Buy in: 20 Burpees THEN 12 Minute AMRAP 50 Air Squats 25 butterfly situps 15 hand-release pushups At the top of every minute (starting at minute 2): 5 burpees At the end of 12 minute AMRAP: Cash out with 20 burpees I like burpees ig: brewmac
Great Vid!!! So many of us need this. My go to: Tabata 4 (4 different Tabatas that can be done in hotel room) 1. Tabata push-ups (Strict or hand release) 2. Tabata Air squats (or lunges for variation) 3. Tabata Burpees 4. Tabata Sit-ups Thanks for the great content.
I always have a skipping rope when I travel to a hotel. A WOD I did recently was: 24 min EMOM of 2 Strick Handstand Push-Ups 4 Dumbbell Cleans 45#/hand (heaviest they had at the hotel) 16 Double Unders Keep up the great work Josh!
The last hotel I was in was the Marriott in Temecula CA... it was dismal... but still managed the following: 5 rounds for time: 200m sprint 30 reps of 50lbs dumbbell squat snatch (alternating) 30 reps of weighted step ups (alternating steps ups on bench with 30lbs dumbbells in each hand) Totally crushed at the end
Keep it up Josh I love your videos !! My favorite is an AMRAP for 20 min. (115 lbs) 5 Deadlifts 5 Hang power cleans 5 Front squats 5 Push press 5 Back squats Never forget to pay the man consistency is key!
Appreciate the workouts Josh! When I travel, I always carry my 20# vest with me so I’ll go with Murph if I’m feeling good and have a lot of time or Cindy. My personal favorite is 3 RFT: 50 walking lunges, 25 burpees pull-ups, and 10 handstand push-ups. Get after it and pay the man!
Loved the video Josh! Here's a go-to workout when I'm limited: 2 rounds through the entire workout. 3 minute window: 20 DB Snatch 12 Burpees over the DB Max DB Thrusters Rest 2min 3 minute window: 20 single arm OH lunges 12 DB Shoulder Press Max calorie/distance run
This is one of my favorite workouts to do in a hotel. 3 rds for time: 40 air squats 30 situps 20 pushups Then Amrap 20 min: 400 run on threadmill 15 HSPU 15 DB snatches (free choice of weight) You are a great inspiration Josh Keep it up! Pay the man! Greeting from sweden!
Awesome video man definitely going to take advantage of these workouts my favorite hotel workout is 10RFT 30 double unders 10 DB squat 10 DB cleans 10 DB shoulder to over head
Favorite Hotel workout is... 15 min AMRAP 25 sit ups 20 air squats 15 push ups simple and you can do it in limited space. Hook your feet under the bed for an anchor for the situps! Keep the great content coming!
Oh I love these types of workouts. here is a favorite: 27-21-15-9 Burpees Air Squats SIt Ups Great for getting the heart rate up while traveling, and sometimes I switch out sit-ups for push ups. Also easy to add the “33” rep scheme to it for an extra round.
Highway To Hill (must try) EMOM -Hill sprint 30 seconds Max out (10-11 gradient if using a treadmill) -12 Dead lifts 40% -20 Pull ups (strict) -22 burpees -20 Kettlebell Swings Just use whatever weights make you work up a good sweat!
My hotel workout is what I call the Hotel Cindy. 10 rds of 5 hspu, 10 pushups, 15 air squats. Sometimes I bring my abmat and will sub push ups w/situps. #payhim
My favorite workout is definitely Murph with a weight vest not only physical challenge but also mental, not to mention it having much deeper meaning of it being named after Michael Murphy and the physical and mental challenges he faced and the sacrifices he made for our country.
Favorite workout it anything that has stuff that I suck at. So any workout that has burpees and pistols. Along with stuff I enjoy. Anything with muscle ups and rope climbs. A recipe for a painful and effective workout
Did this on Labor Day last year. It was my first ever Crossfit class and is still the most brutal workout I have ever done. Of course I am more fit now than I was then so I am sure I could smoke it next time. Buy In: 100m Walking Lunge 1 Mile Run 10 Power Snatches (75/55) 20 Kettlebell Swings 30 Pullups 1 Mile Run 40 Thrusters (75/55) 50 Box Jumps 1 Mile Run 60 Wallballs (20/14) 70 Pushups 80 Situps 90 Double Unders 100 Burpees Cash Out: 100m Walking Lunge
Great work on the UA-cam workout videos Josh et al.! I really appreciate all the insight and tips as I'm still fairly "green" and the more advanced movements are still a work in progress. My hotel experiences have varied, and sometime I just don't want to leave the room. As a result of this, my favorite workout while at a hotel has been: 30 min EMOM of six movements (scale as needed with variations and # of reps): Pushups (hand-release or hand-stand) Air squats Sit-ups/V-ups Single raised leg lunges (one leg raised on bed/coffee table/couch/chair etc.) Plank (in pushup position, elbows on ground, or side; could even mix it up throughout the workout) Burpees Depending on the variation of movement and # of reps, you'll get a great workout without leaving the room. Cheers!
Love the videos, you are the reason I started CrossFit Josh. My favorite workout to do at a hotel if they have a treadmill is..... 10 rounds for time Half mile run 50 push ups 50 air squats Total 500 push-ups 500 air squats and 5 miles To make it more fun add a weighted vest
WORKOUT # 1 burpees air squats and pull-ups what not to love? If were talking about favorite workout of all time ...honestly cant choose, I love all of them.I really love the ones when you walk in and see it on the board and it looks like it might kill you I instantly get excited. I like pushing myself lol
My favorite simple workout 5 rounds for time 10 devil press 10 squats with dumbbell on shoulders 10 pushups on the dumbbells Thanks for all the inspiration stud!
Fav workout, what I like to call crazy 8's. As many rounds as I can in 20 minutes. 8 burpees, 18 air squats, 8 dumbbell press each arm, 8 dumbbell snatches each arm, 8 dumbbell squats. Love it.
Favorite workout to just get after it and get through it and shrug off that jet lag or general lazy feeling 25-20-15-10-5 1. Bench Press @ 135# 2. Ankles to Bar 3. Dips 4. Pull Ups (strict)
Three rounds of: 20 alternating pistol squats 20 feet on chair/bed(decline) push ups 20 step ups on chair/bed 20 t push ups 20 sit ups Always a good workout. Some great ones on here from everyone. Looking forward to trying some 👊🏼 Pay the man
Hi Josh, really enjoy your videos and workouts. I am a football player in college right now so I'm a very functional lifter, but I've always loved CT Fletchers arm workout. I usually save it for a treat when I want to take a day off or little break from the core/body explosive and functional excersizes. It's a long and grueling workout and taxes the arms like no other, but also no better feeling than when your arms feel like they are going to tear your sleeves. Someday when football is over I will undoubtedly still workout, but I'm an super competitive so crossfit sounds like a hell of a path to go down.
Mine: 3 rounds for reps: 1 min AMRAP: HSPU 1 min AMRAP: Air Squats 1 min AMRAP: Push Ups 1 min AMRAP: Stationary Lunges 1 min AMRAP: Tricep Dips (using chair, bench, whatever)
Been staying in a hotel apartment without a gym in the past month so have to be innovative when I get tired of running. My favourite one I did so far was the following: Go for 10 rounds or AMRAP for time. 30 Squats 20 Sit-ups 10 HSPU 20 Alternating Lunges 30 sec. Plank I did 7 rounds and had to stop due to time constraints. But it was great one to keep pushing :)
This is Awesome! My go to hotel or whenever I am pushed for time is a 30 minute EMOM: 10-15 burpees 5-10 strict pullups 200m run or row or whatever is available
Mmmm my best workout is a modified “Murph”. 1 mile row. 100chins. 200 Dips and 300 leg press or squats no weight Vest I just use a ruck and throw a plate in then finish with another mile either treadmill or row. I partition it into 5 rounds. 🤙🏻
Deck of cards, nice way to mix up your workout which way you feel like. My go to definitely burbees, air squats, push ups and pull ups with the deck of cards workout.
24 Burpees 200meter run 22 burpees 200m run 20B's 200m run 40 min time cap.. goal is to get down to 2 burpees and 200m run before time runs out! Burpee decrease by 2 and 200m run stays consistent.🤙🏼
Great segment Josh! I’m on a plane every week for work. I’ll do this workout at least once a week depending on how much time I have (10, 15, 20 min). Usually does the trick. 20 min AMRAP 400m run 20 air squats 20 push ups 20 sit-ups
My favorite workout is for sure Murph. Like you’ve said before, it’s much easier to push yourself when you know you are doing a workout for someone else, especially someone who has fought and died for our country. Yeti is also pretty fun, for the same reason. Yeti: 25 pull ups 10 muscle ups 1.5 mile run 10 muscle ups 25 pull ups
2 rounds for time: 25 goblet squats (40lbs DB) 100m run 25 pushups 100m run 25 air squats 100m run One of my first workouts I programmed for myself after my first few months into CrossFit. Just over a year into CrossFit now and still loving it!
When going on family vacation and your stock in a hotel and need to get the heart rate going and a good workout favorite for sure is 50-40-30-20-10 Air Squat x 2 Pay the man !
One workout that I program for ROTC pt is a 20 Minute amrap of 5 Pushups, 5 Goblet squats, 5 kettlebell swings, 5 burpees, and 5 dips. The low rep count for each movement lets you get through a lot of rounds and helps prevent having to take breaks between each set of exercises.
Hi Josh, love yr channel; great to see your recovery journey; huge respect. Here’s my two cents worth: I like to keep it simple when travelling… just enough to keep me honest. Room AMRAP 12 mins - 15 Chair dips - 15 Air squats - 15 Pushups - 15 Candlestick sit-ups with 2 second decent (hold on to leg of bed to assist). Try to keep your feet from touching the ground on the decent. Gym You probably won't get an opt to hold on to the cardio equipment for the entire duration of your workout... so try to use it as a buy in. Buy in: - 5 min with cardio equipment (run, bike, row etc..) AMRAP 10 mins - 10 dumbbell thrusters or if a bar is available -> grab it and stick some honest weights on it :-) - 10 burpees (hate them and they hate me) - 10 overhead dumbbell lunges (5+5); if overhead is not in your toolset yet, then rest it on yr shoulder.
When traveling I like to get in the gym and out. Normally have work social functions to go to so.... For Time: 400 meter run 50 pushups 50 sit-ups 50 double unders 25 dumbbell snatch 300 meter run 40 pushup/sit-ups/double unders 20 db snatches 200 meter run 30 pushups/sit-ups/double under 15 dB snatches 100 meter run 20 pushups/sit-ups/double under 10 dB snatches Pack a rope in your carry on! Good to go!
Workout 5, the 800m runs and devil presses sounds like the one I would LOVE, but I would choose workout 3, 10-1 HSPU, push ups and burpees because I’m really working on my HSPUs and push ups. Great workouts!
My favourite hotel/traveling workout is 10 rounds of 10 air squats, 10 push up and 10 sit ups Super fun and can always modify based on anything the gym may have if you want to add weights to it or a different movement. It’s awesome
3 rounds. First round 30 seconds, next round 45, final round 30 with a 100m sprint between each event: Mountain climbers | Air squats (or goblet if DB available) | Pushups | Burpees | Plank | Flutter kicks AND/OR: 1-10-1 Pyramid Pull-ups x1 Push-ups x2 Crunches x3 Air / Goblet squats x4 Optional: 200m sprint between each round
"Nice" suggestions. Will try them soon. I just did: 10-8-6-4-2-1-3-5-7-9 reps of HSPU DB curl & press Push ups Chin ups Doesn't get your heart rate up, but at least one is moving a little while travelling. Can't wait to see you compete again on the big stage!
My favorite are HIIT workouts for time. I usually set a 15 to 25 min AMRAP. And if I remember to bring it I use a 20 lbs vest 20 Prisoner Squats 15 Burpees 15 Hand Release Push Ups 20 Leg Raises
Hey josh, i am stil a rookie so my workout might be too easy but you can just increase the reps! I dont travel a lot but the perfect hotel workout would be: (2000m erg bike (20 Burpees to toe to bar (you do the burpee and then you jump on the bar, do the t2b and then back for the next burpee) 40 kettlbell goblin squat 30 GHDs or declined bench crunches) x3 Then you get back on the bike. I do it all twice but you can definetly do like 3 or 4 It is a great pump for the whole body and trust me when I say that I feel like dying everytime I do it even if I have been doing it for like 3 months once a week Keep paying the man!! Cheers
Our favorite workout that we did this weekend while we were out of town was... 200m run on treadmill 20 push-ups 200m Run 19 push-ups Going down on pushups by 1 each round down to 1 push-up. Killer!
Workout 4 is my favorite if hotel have dumbells in the gym and best hotelroom workout for me is workout 3+situps after workout! I really like your videos because i had got so much great workout ideas and allmost every workouts are suitable for everyone to do! Let’s keep man get paid!
Murph is not only one of my favorite workouts, but one that I always make sure I do while traveling and especially if staying in a hotel. Like you said. Most hotels have at least a treadmill and something you can do pull-ups on. And Murph always blasts every part of your body and your mind! #paytheman
my favorite is Cindy, 20 min AMRAMP of 5/10/15 Pull-ups, Push ups, and air squats. If no pull-up bar, then some combo of running and burpees I feel are efficient.
Hardest hotel workout This is a hotel workout I used this week. The hotel had a poor gym but all have stairs. 5 rounds for time: "Run 3 floors of stairs Do 5 burpees on each landing" Keep up the good work!
Keep up the great Videos Josh! My travel work out is: Alternating 20sec on 10sec off for 10min - Double unders - Burpees Really makes you contemplate your life choices.
Deck of Cards workout Spades - push-ups Hearts- Burpees Diamonds- squats Hearts- jump squats Ace -15 Kings are 14 reps Queens 13 reps Jack 12 reps Everything else is it’s face value Get Some!
One workout that stands out for me is a September 11th Tribute WOD. A lot of hard work and effort on my part, but nothing compared to those who were there and lost their lives. It’s a real wake up call. Good luck everyone. Thanks for the video Josh.
A go to hotel workout for me, with the hopes they have a rower: 1000 meter Row (buy in) 100 burpees FT 1000 meter row (buy out) - super quick, super simple but it gets the blood moving and your heart beating so it does the job when you only have time for a 10-15 minute workout
Favorite workout is focused around wrestling. Max dips until failure, then do 20 more. Max rope climbs with no legs until failure, then keep going with legs until failure. Max pull-ups until failure, then after do 10 more. Hand stand wall hold for a minute. And then max handstand walk pushups.
My favorite workout is 20 down workout or 20 Descending Reps workout consisting of any combo burpees and 4 count mountain climbers. In total I am doing 210 reps in two exercises I performed. Beginners can benefit from doing 12, 10, 9, 8, or 6 descending reps of any push-pull-legs-cardio exercises.
A. Tabata style air squats for 5 minutes- 20 seconds on, 10 seconds off as many reps as possible. Goal is 200 air squats... 2 min rest then into: B. 21 min EMOM (so 7 rounds of) 15/12 Burpees 30/20 push ups 45 second wall sit Extra Credit- Scream “Pay the Man” so people know how badass you are!💪🏼 hahaha
If we go off the wods you mentioned the devil press with 2 x 800m run sounds tastey and right up my street, if I was to programme my own, Tabata style body weight the plyometric pushup, vsits or hollow rocks, squats or lunges, and burpees, you can do this anywhere gym or hotel room no restrictions and targets the whole body
My favorite hotel workout is a modified hotshots 19. If I’m lucky enough I will have a barbell but most of the time I am forced to mix it up. 6 rounds for time 30 air squats 19 DB clean and jerk at 50lbs (if possible) 7 strict pull ups 400 meter run This one is a personal favorite because I work close to firemen as an EMT and have a lot of respect for them. It hurts but it’s an easy one to tell myself to keep going because more have suffered worse.
Will be happy to get your t-shirt:))) I took your 2 wods mixed them: AMRAP 20min Bench press 8x 70kg (142lbs) Squats 8x 90kg (198lbs) And after rest 2nd wod for time 5 rounds : Rowing 35cal HS walk 8m. Fullbody session.
By far my favorite: A. 5Rounds for quality 2x10 Seated KB press 10 Chin ups B. 5 rounds for time 20 DB snatch 20/15 20 wall balls 20/15 lbs #payhim ! :) Loving these short snippets by the way. Looking forward to seeing you back in competition in due time!
My favorite workout is MURPH the mindset of a seal to keep pushing even when your mind is telling you quit. I get the same with this workout we are going to use this workout for warm ups for jiu jitsu tournaments keep pushing your body when your mind is telling you I can’t. This is my favorite workout never limit yourself
1-10 DB Hang Clean and Jerk (per arm) 1 Round of Cindy in between each set I've always loved the Spealler Vs Khalipa with a barbell, its a great one for Hotel gyms with pull up bars. If no access to a pull up bar, DB Double DT is always a go to workout when I'm gone and only have DBs to work with. #paytheman
Thanks for tips bro! Sometimes my hotel workouts get a little soft Hotel go to: 5 rds for time 30 jumping lunges 50 DB Clean and Jerks (sub hr push ups if no DB’s) 15 burpees
Favorite workout : Classic MURPH no vest cause i don't own one, trying to focus like you did in 2016 at the games. That is one of my favorite memories.
The Murph Work out is by far my favorite while at a hotel. You can knockout all aspects and can modify the reps down for people who cannot accomplish the full amount of reps for the workout.
When in doubt CrossFit ANGIE it out! Can get it done at the hotel gym or home 100 of each pull up push up squat sit up for time if I’m feeling good that day I’ll try it with a 20 lb weight vest too 👌🏽
Wow great timing....im in Hotel today. Thanks for the Video. I did 50-40-30....Push ups and air squads 2x and is was awesome! Looking forward to see more!
I love doing Murph because I am going into law enforcement so weighted vest runs are one way I am training. And the meaning behind it makes the work out mean more then just you.
Resistance Bands are great for hotel workout as they easily fit in your bag: 10 minute AMRAP 30 second resistance band sprint (secure band and place around waist) 20 Air Squats 10 Jumping Lunges 10 resistance band shoulder press 20 push ups 30 second resistance band sprint
In Vranov nad Topľou, Slovakia, we have hotel Patriot. It have own underground box with rower assalut bike dumbells Up to 35kg barbells with bumpers plates, echo ball, medicimbals, ropes, and rigs. My favorite w/o : 21/14/7 deadlift, rower, t2b, ball over shoulder
My favorite workout is: 4 rounds of: -max calories on air bike in 20 second -20 death lifts 100kg -10/10 kettlebell snatch 20kg -10 burpee box over Keep going with your youtube channel Josh💪🏼 #payingtheman
My favo hotel/parking lot workout grind:
First
20 minute AMRAP
400 meter sprint
10 air squats
10 HRPU
10 burpees
Then
250 meter walking lunges
250 meter burpee-broad jumps
Get after it. Pay the man.
Greetz from Holland
I like the third workout
50-40-30-20-10 push ups
And 100-80-60-40-20 squats
My hotel WOD is
21-15-9 For Time:
Push-up
Burpee
Sit-Up
Dip
Use a table or your bed for dips. Won't take you more than 15 minutes and you will feel it! Can be done entirely in any hotelroom. Great WOD to get the heart rate up if you are low on time.
I get put up in cheap hotels that don't have gyms so I created (I think?):
BIG BURPEE BONANZA
Buy in: 20 Burpees
THEN
12 Minute AMRAP
50 Air Squats
25 butterfly situps
15 hand-release pushups
At the top of every minute (starting at minute 2): 5 burpees
At the end of 12 minute AMRAP: Cash out with 20 burpees
I like burpees
ig: brewmac
Burpee Bonanza...lol. Betcha the people staying below ya love all them burpees!!!
Get after it man
John Nicksic n
always request the first floor!
dude, I thought you brought kbs to the hotel
Great Vid!!! So many of us need this. My go to:
Tabata 4 (4 different Tabatas that can be done in hotel room)
1. Tabata push-ups (Strict or hand release)
2. Tabata Air squats (or lunges for variation)
3. Tabata Burpees
4. Tabata Sit-ups
Thanks for the great content.
I always have a skipping rope when I travel to a hotel. A WOD I did recently was:
24 min EMOM of
2 Strick Handstand Push-Ups
4 Dumbbell Cleans 45#/hand (heaviest they had at the hotel)
16 Double Unders
Keep up the great work Josh!
Favorite hotel workout is a 5 round tabata.
Squats
Push-ups
Dynamic lunges
Sit-ups
Burbees
I also do this with my Marines when short on time.
My Favorit is Murph.
1 round for Time
1 Mile run
100 Pull ups
200 Push ups
300 Air Squats
1 Mile run
Hell yea Jonas
Hero WOD‘s 💪🏼💪🏼
Honor and respect for what they did for us
The last hotel I was in was the Marriott in Temecula CA... it was dismal... but still managed the following:
5 rounds for time:
200m sprint
30 reps of 50lbs dumbbell squat snatch (alternating)
30 reps of weighted step ups (alternating steps ups on bench with 30lbs dumbbells in each hand)
Totally crushed at the end
My favorite is
Tabata x3
Treadmill sprint
Burpees
Air Squats
Pull ups
Double Unders
Dumbbell squat cleans
Push ups
Treadmill sprint
Keep it up Josh I love your videos !!
My favorite is an AMRAP for 20 min. (115 lbs)
5 Deadlifts
5 Hang power cleans
5 Front squats
5 Push press
5 Back squats
Never forget to pay the man consistency is key!
Appreciate the workouts Josh! When I travel, I always carry my 20# vest with me so I’ll go with Murph if I’m feeling good and have a lot of time or Cindy. My personal favorite is 3 RFT: 50 walking lunges, 25 burpees pull-ups, and 10 handstand push-ups. Get after it and pay the man!
Loved the video Josh! Here's a go-to workout when I'm limited:
2 rounds through the entire workout.
3 minute window:
20 DB Snatch
12 Burpees over the DB
Max DB Thrusters
Rest 2min
3 minute window:
20 single arm OH lunges
12 DB Shoulder Press
Max calorie/distance run
Usually when traveling I like to keep things short to enjoy the trip.
10,9,8,7,6,5,4,3,2,1
air squats
lunges
pull ups
close grip push ups
sit ups
This is one of my favorite workouts to do in a hotel.
3 rds for time:
40 air squats
30 situps
20 pushups
Then Amrap 20 min:
400 run on threadmill
15 HSPU
15 DB snatches (free choice of weight)
You are a great inspiration Josh Keep it up! Pay the man! Greeting from sweden!
Awesome video man definitely going to take advantage of these workouts my favorite hotel workout is
10RFT
30 double unders
10 DB squat
10 DB cleans
10 DB shoulder to over head
Favorite Hotel workout is...
15 min AMRAP
25 sit ups
20 air squats
15 push ups
simple and you can do it in limited space. Hook your feet under the bed for an anchor for the situps!
Keep the great content coming!
Oh I love these types of workouts. here is a favorite:
27-21-15-9
Burpees
Air Squats
SIt Ups
Great for getting the heart rate up while traveling, and sometimes I switch out sit-ups for push ups. Also easy to add the “33” rep scheme to it for an extra round.
Highway To Hill (must try)
EMOM
-Hill sprint 30 seconds Max out (10-11 gradient if using a treadmill)
-12 Dead lifts 40%
-20 Pull ups (strict)
-22 burpees
-20 Kettlebell Swings
Just use whatever weights make you work up a good sweat!
My hotel workout is what I call the Hotel Cindy. 10 rds of 5 hspu, 10 pushups, 15 air squats. Sometimes I bring my abmat and will sub push ups w/situps. #payhim
My favorite workout is definitely Murph with a weight vest not only physical challenge but also mental, not to mention it having much deeper meaning of it being named after Michael Murphy and the physical and mental challenges he faced and the sacrifices he made for our country.
WOD 1
5 rounds
- for quality
10 DB deadlifts
10 air squats
WOD 2
7 rounds
5 burpees
5 strict pull ups
WOD3
7min db lunges
My hotel wod is the next:
3 mile run
Then
20-16-12-8-4 reps of:
DB snatches
Burpees over the DB
Squats
Favorite workout it anything that has stuff that I suck at. So any workout that has burpees and pistols. Along with stuff I enjoy. Anything with muscle ups and rope climbs. A recipe for a painful and effective workout
Did this on Labor Day last year. It was my first ever Crossfit class and is still the most brutal workout I have ever done. Of course I am more fit now than I was then so I am sure I could smoke it next time.
Buy In: 100m Walking Lunge
1 Mile Run
10 Power Snatches (75/55)
20 Kettlebell Swings
30 Pullups
1 Mile Run
40 Thrusters (75/55)
50 Box Jumps
1 Mile Run
60 Wallballs (20/14)
70 Pushups
80 Situps
90 Double Unders
100 Burpees
Cash Out: 100m Walking Lunge
Great work on the UA-cam workout videos Josh et al.! I really appreciate all the insight and tips as I'm still fairly "green" and the more advanced movements are still a work in progress.
My hotel experiences have varied, and sometime I just don't want to leave the room. As a result of this, my favorite workout while at a hotel has been:
30 min EMOM of six movements (scale as needed with variations and # of reps):
Pushups (hand-release or hand-stand)
Air squats
Sit-ups/V-ups
Single raised leg lunges (one leg raised on bed/coffee table/couch/chair etc.)
Plank (in pushup position, elbows on ground, or side; could even mix it up throughout the workout)
Burpees
Depending on the variation of movement and # of reps, you'll get a great workout without leaving the room.
Cheers!
Love the videos, you are the reason I started CrossFit Josh. My favorite workout to do at a hotel if they have a treadmill is.....
10 rounds for time
Half mile run
50 push ups
50 air squats
Total 500 push-ups 500 air squats and 5 miles
To make it more fun add a weighted vest
WORKOUT # 1 burpees air squats and pull-ups what not to love? If were talking about favorite workout of all time ...honestly cant choose, I love all of them.I really love the ones when you walk in and see it on the board and it looks like it might kill you I instantly get excited. I like pushing myself lol
My favorite simple workout
5 rounds for time
10 devil press
10 squats with dumbbell on shoulders
10 pushups on the dumbbells
Thanks for all the inspiration stud!
Fav workout, what I like to call crazy 8's. As many rounds as I can in 20 minutes. 8 burpees, 18 air squats, 8 dumbbell press each arm, 8 dumbbell snatches each arm, 8 dumbbell squats. Love it.
Favorite workout to just get after it and get through it and shrug off that jet lag or general lazy feeling
25-20-15-10-5
1. Bench Press @ 135#
2. Ankles to Bar
3. Dips
4. Pull Ups (strict)
Yeah! Always good to have it on our list!! #payhim
Workout:
1. 30 burpees
2. 40 push ups
3. 50 dumbbell snatch
4. 40 push ups
5. 30 burpees
Three rounds of:
20 alternating pistol squats
20 feet on chair/bed(decline) push ups
20 step ups on chair/bed
20 t push ups
20 sit ups
Always a good workout.
Some great ones on here from everyone. Looking forward to trying some 👊🏼
Pay the man
Awesome video! My favorite hotel workout is
4 rounds:
1/4 mile treadmill run
10 dumbell squats (dumbells on shoulders)
-followed by-
4 rounds:
1/10 mile inclined treadmill farmers carry
30 Pushups
Hi Josh, really enjoy your videos and workouts. I am a football player in college right now so I'm a very functional lifter, but I've always loved CT Fletchers arm workout. I usually save it for a treat when I want to take a day off or little break from the core/body explosive and functional excersizes. It's a long and grueling workout and taxes the arms like no other, but also no better feeling than when your arms feel like they are going to tear your sleeves.
Someday when football is over I will undoubtedly still workout, but I'm an super competitive so crossfit sounds like a hell of a path to go down.
Mine: 3 rounds for reps:
1 min AMRAP: HSPU
1 min AMRAP: Air Squats
1 min AMRAP: Push Ups
1 min AMRAP: Stationary Lunges
1 min AMRAP: Tricep Dips (using chair, bench, whatever)
Been staying in a hotel apartment without a gym in the past month so have to be innovative when I get tired of running. My favourite one I did so far was the following:
Go for 10 rounds or AMRAP for time.
30 Squats
20 Sit-ups
10 HSPU
20 Alternating Lunges
30 sec. Plank
I did 7 rounds and had to stop due to time constraints. But it was great one to keep pushing :)
This is Awesome!
My go to hotel or whenever I am pushed for time is a 30 minute EMOM:
10-15 burpees
5-10 strict pullups
200m run or row or whatever is available
Mmmm my best workout is a modified “Murph”. 1 mile row. 100chins. 200 Dips and 300 leg press or squats no weight Vest I just use a ruck and throw a plate in then finish with another mile either treadmill or row. I partition it into 5 rounds. 🤙🏻
Burpee squat ladder 10-1. Burpee descending squat ascending with 50 sit-ups the repeat with another 50 sit-ups. 1 minuet plank before and after.
Deck of cards, nice way to mix up your workout which way you feel like. My go to definitely burbees, air squats, push ups and pull ups with the deck of cards workout.
Love the vids! My favorite is an AMRAP
20 minutes, 5 pull-ups,10 push-ups, 15 air squats. Always kicks my ass.
24 Burpees
200meter run
22 burpees
200m run
20B's
200m run
40 min time cap.. goal is to get down to 2 burpees and 200m run before time runs out! Burpee decrease by 2 and 200m run stays consistent.🤙🏼
Great segment Josh! I’m on a plane every week for work. I’ll do this workout at least once a week depending on how much time I have (10, 15, 20 min). Usually does the trick.
20 min AMRAP
400m run
20 air squats
20 push ups
20 sit-ups
@johnjohnstonrg go to is Strict Mary
20min AMRAP:
5 SHSPU
10 Alternating Pistols
15 Strict Pull Ups
Also great to take my jump rope on the road too.
My favorite workout is for sure Murph. Like you’ve said before, it’s much easier to push yourself when you know you are doing a workout for someone else, especially someone who has fought and died for our country.
Yeti is also pretty fun, for the same reason.
Yeti:
25 pull ups
10 muscle ups
1.5 mile run
10 muscle ups
25 pull ups
2 rounds for time:
25 goblet squats (40lbs DB)
100m run
25 pushups
100m run
25 air squats
100m run
One of my first workouts I programmed for myself after my first few months into CrossFit. Just over a year into CrossFit now and still loving it!
.5 mile run warmup
5 pull ups
10 jumping lunges/jumping squats (alternate between the two each round)
15 pushups
X30 rounds
EMOM
.5 mile run cool down
When going on family vacation and your stock in a hotel and need to get the heart rate going and a good workout favorite for sure is 50-40-30-20-10
Air Squat x 2
Pay the man !
Josh, I’ve done this before when traveling.
Chiefish
5 x 3 min amrap
3 double dB power cleans
6 push ups
9 air squats
1 min rest between amraps
One workout that I program for ROTC pt is a 20 Minute amrap of 5 Pushups, 5 Goblet squats, 5 kettlebell swings, 5 burpees, and 5 dips. The low rep count for each movement lets you get through a lot of rounds and helps prevent having to take breaks between each set of exercises.
Hi Josh, love yr channel; great to see your recovery journey; huge respect. Here’s my two cents worth:
I like to keep it simple when travelling… just enough to keep me honest.
Room
AMRAP 12 mins
- 15 Chair dips
- 15 Air squats
- 15 Pushups
- 15 Candlestick sit-ups with 2 second decent (hold on to leg of bed to assist). Try to keep your feet from touching the ground on the decent.
Gym
You probably won't get an opt to hold on to the cardio equipment for the entire duration of your workout... so try to use it as a buy in.
Buy in:
- 5 min with cardio equipment (run, bike, row etc..)
AMRAP 10 mins
- 10 dumbbell thrusters or if a bar is available -> grab it and stick some honest weights on it :-)
- 10 burpees (hate them and they hate me)
- 10 overhead dumbbell lunges (5+5); if overhead is not in your toolset yet, then rest it on yr shoulder.
When traveling I like to get in the gym and out. Normally have work social functions to go to so.... For Time:
400 meter run
50 pushups
50 sit-ups
50 double unders
25 dumbbell snatch
300 meter run
40 pushup/sit-ups/double unders
20 db snatches
200 meter run
30 pushups/sit-ups/double under
15 dB snatches
100 meter run
20 pushups/sit-ups/double under
10 dB snatches
Pack a rope in your carry on! Good to go!
Workout 5, the 800m runs and devil presses sounds like the one I would LOVE, but I would choose workout 3, 10-1 HSPU, push ups and burpees because I’m really working on my HSPUs and push ups. Great workouts!
My favourite hotel/traveling workout is 10 rounds of 10 air squats, 10 push up and 10 sit ups
Super fun and can always modify based on anything the gym may have if you want to add weights to it or a different movement. It’s awesome
3 rounds. First round 30 seconds, next round 45, final round 30 with a 100m sprint between each event:
Mountain climbers | Air squats (or goblet if DB available) | Pushups | Burpees | Plank | Flutter kicks
AND/OR:
1-10-1 Pyramid
Pull-ups x1
Push-ups x2
Crunches x3
Air / Goblet squats x4
Optional: 200m sprint between each round
"Nice" suggestions. Will try them soon. I just did:
10-8-6-4-2-1-3-5-7-9 reps of
HSPU
DB curl & press
Push ups
Chin ups
Doesn't get your heart rate up, but at least one is moving a little while travelling.
Can't wait to see you compete again on the big stage!
My favorite are HIIT workouts for time. I usually set a 15 to 25 min AMRAP. And if I remember to bring it I use a 20 lbs vest
20 Prisoner Squats
15 Burpees
15 Hand Release Push Ups
20 Leg Raises
Hey josh, i am stil a rookie so my workout might be too easy but you can just increase the reps!
I dont travel a lot but the perfect hotel workout would be:
(2000m erg bike
(20 Burpees to toe to bar (you do the burpee and then you jump on the bar, do the t2b and then back for the next burpee)
40 kettlbell goblin squat
30 GHDs or declined bench crunches) x3
Then you get back on the bike.
I do it all twice but you can definetly do like 3 or 4
It is a great pump for the whole body and trust me when I say that I feel like dying everytime I do it even if I have been doing it for like 3 months once a week
Keep paying the man!!
Cheers
Our favorite workout that we did this weekend while we were out of town was...
200m run on treadmill
20 push-ups
200m Run
19 push-ups
Going down on pushups by 1 each round down to 1 push-up.
Killer!
5 killer workouts there , my favourite is strict Cindy 5 pull-ups 10 press ups 15 air squats 20 minutes time cap 💪🏋️♀️#paytheman
Workout 4 is my favorite if hotel have dumbells in the gym and best hotelroom workout for me is workout 3+situps after workout! I really like your videos because i had got so much great workout ideas and allmost every workouts are suitable for everyone to do! Let’s keep man get paid!
Murph is not only one of my favorite workouts, but one that I always make sure I do while traveling and especially if staying in a hotel. Like you said. Most hotels have at least a treadmill and something you can do pull-ups on. And Murph always blasts every part of your body and your mind!
#paytheman
my favorite is Cindy, 20 min AMRAMP of 5/10/15 Pull-ups, Push ups, and air squats. If no pull-up bar, then some combo of running and burpees I feel are efficient.
Hardest hotel workout
This is a hotel workout I used this week. The hotel had a poor gym but all have stairs.
5 rounds for time:
"Run 3 floors of stairs
Do 5 burpees on each landing"
Keep up the good work!
Keep up the great Videos Josh!
My travel work out is:
Alternating 20sec on 10sec off for 10min
- Double unders
- Burpees
Really makes you contemplate your life choices.
Deck of Cards workout
Spades - push-ups
Hearts- Burpees
Diamonds- squats
Hearts- jump squats
Ace -15
Kings are 14 reps
Queens 13 reps
Jack 12 reps
Everything else is it’s face value
Get Some!
One workout that stands out for me is a September 11th Tribute WOD. A lot of hard work and effort on my part, but nothing compared to those who were there and lost their lives. It’s a real wake up call.
Good luck everyone. Thanks for the video Josh.
Nice Workouts !
I Go for :
10-9-8-7-6-5-4-3-2-1
Bar facing Burpees
Front squats
+ E2MOM 3 Clean & Jerks
A go to hotel workout for me, with the hopes they have a rower:
1000 meter Row (buy in)
100 burpees FT
1000 meter row (buy out)
- super quick, super simple but it gets the blood moving and your heart beating so it does the job when you only have time for a 10-15 minute workout
Definitely like that Devil Press one. My favorite hotel workout is:
5 Rounds
400m Run
15 DB Thrusters
If no DB I sub
15HSPU / 15 air squats
Favorite workout is focused around wrestling.
Max dips until failure, then do 20 more.
Max rope climbs with no legs until failure, then keep going with legs until failure.
Max pull-ups until failure, then after do 10 more.
Hand stand wall hold for a minute. And then max handstand walk pushups.
My favorite workout is 20 down workout or 20 Descending Reps workout consisting of any combo burpees and 4 count mountain climbers. In total I am doing 210 reps in two exercises I performed. Beginners can benefit from doing 12, 10, 9, 8, or 6 descending reps of any push-pull-legs-cardio exercises.
A. Tabata style air squats for 5 minutes- 20 seconds on, 10 seconds off as many reps as possible. Goal is 200 air squats...
2 min rest then into:
B.
21 min EMOM (so 7 rounds of)
15/12 Burpees
30/20 push ups
45 second wall sit
Extra Credit- Scream “Pay the Man” so people know how badass you are!💪🏼 hahaha
Burpees for Time is a great one. I also like 5 rounds of 15 Goblet Squats and 15 Burpees over the Bench.
If we go off the wods you mentioned the devil press with 2 x 800m run sounds tastey and right up my street, if I was to programme my own, Tabata style body weight the plyometric pushup, vsits or hollow rocks, squats or lunges, and burpees, you can do this anywhere gym or hotel room no restrictions and targets the whole body
Thanks Josh!
I usually do 3 rounds of:
10 DB Thrusters
20 Push UPS
30 Sit ups
400m run
Just did one this morning that i really liked.
4 RFT
400m Run
6 devil presses
12 T2B
Angie always makes you pay the man!
For time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
My favorite hotel workout is a modified hotshots 19. If I’m lucky enough I will have a barbell but most of the time I am forced to mix it up.
6 rounds for time
30 air squats
19 DB clean and jerk at 50lbs (if possible)
7 strict pull ups
400 meter run
This one is a personal favorite because I work close to firemen as an EMT and have a lot of respect for them. It hurts but it’s an easy one to tell myself to keep going because more have suffered worse.
Will be happy to get your t-shirt:)))
I took your 2 wods mixed them:
AMRAP 20min
Bench press 8x 70kg (142lbs)
Squats 8x 90kg (198lbs)
And after rest 2nd wod for time 5 rounds :
Rowing 35cal
HS walk 8m.
Fullbody session.
By far my favorite:
A. 5Rounds for quality
2x10 Seated KB press
10 Chin ups
B. 5 rounds for time
20 DB snatch 20/15
20 wall balls 20/15 lbs
#payhim ! :)
Loving these short snippets by the way. Looking forward to seeing you back in competition in due time!
This is one of my go to's that gets me in the mood to workout.
3 rounds:
20 pull ups
20 burpees
20 toe to bar
20 mountain climbers
My favorite workout is MURPH the mindset of a seal to keep pushing even when your mind is telling you quit. I get the same with this workout we are going to use this workout for warm ups for jiu jitsu tournaments keep pushing your body when your mind is telling you I can’t. This is my favorite workout never limit yourself
1-10 DB Hang Clean and Jerk (per arm)
1 Round of Cindy in between each set
I've always loved the Spealler Vs Khalipa with a barbell, its a great one for Hotel gyms with pull up bars. If no access to a pull up bar, DB Double DT is always a go to workout when I'm gone and only have DBs to work with.
#paytheman
Thanks for tips bro! Sometimes my hotel workouts get a little soft
Hotel go to:
5 rds for time
30 jumping lunges
50 DB Clean and Jerks (sub hr push ups if no DB’s)
15 burpees
Best hotel workouts:
Air squats 50-40-30-20-10 Squats
Rower 10-20-30-40-50 cals
REST: 2-3mins then:
4 Rounds 24-19-15-9Reps
Dumbells clean +Jerk @22.5kg
Pull ups (Strict or kip)
Favorite workout : Classic MURPH no vest cause i don't own one, trying to focus like you did in 2016 at the games. That is one of my favorite memories.
The Murph Work out is by far my favorite while at a hotel. You can knockout all aspects and can modify the reps down for people who cannot accomplish the full amount of reps for the workout.
When in doubt CrossFit ANGIE it out! Can get it done at the hotel gym or home 100 of each pull up push up squat sit up for time if I’m feeling good that day I’ll try it with a 20 lb weight vest too 👌🏽
My hotel go to is Dumbbell DT
5 rounds for time:
12 DL
9 hang power clean
6 shoulder to overhead
RX: 50lbs, 35lbs
Wow great timing....im in Hotel today. Thanks for the Video. I did 50-40-30....Push ups and air squads 2x and is was awesome! Looking forward to see more!
Hotel Workout
12 min AMRAP:
20 air squats
10 dumbell snatches
12 KB swings
THEN
For time:
400 m run
10 burpees
12 squat jumps
400 m run
repeat 3x
I love doing Murph because I am going into law enforcement so weighted vest runs are one way I am training. And the meaning behind it makes the work out mean more then just you.
Resistance Bands are great for hotel workout as they easily fit in your bag:
10 minute AMRAP
30 second resistance band sprint (secure band and place around waist)
20 Air Squats
10 Jumping Lunges
10 resistance band shoulder press
20 push ups
30 second resistance band sprint
You can’t beat Grace, easily my favorite workout!
30 C&J For Time @135
In Vranov nad Topľou, Slovakia, we have hotel Patriot. It have own underground box with rower assalut bike dumbells Up to 35kg barbells with bumpers plates, echo ball, medicimbals, ropes, and rigs.
My favorite w/o : 21/14/7 deadlift, rower, t2b, ball over shoulder
Without a doubt Murph! Crossing fingers 💪💪💪. Great hotel workouts!!!
My favorite workout is:
4 rounds of:
-max calories on air bike in 20 second
-20 death lifts 100kg
-10/10 kettlebell snatch 20kg
-10 burpee box over
Keep going with your youtube channel Josh💪🏼 #payingtheman
My fav is
21-18-15-12-9-6-3 (20 min cap)
- DB thrusters 25/15
- DB air squats
- DB Burpees