• CrossFit Thao Dien

Hotel Workouts

Away over the holidays? Don't let your progress go to waste! Why not drop in to one of the 15,000 CrossFit gyms! You can search for them here: https://map.crossfit.com/


Or try some of these workouts that the CrossFit Thao Dien coaching team have designed for you. They are all are easy to do with the equipment in a hotel gym, or even with no equipment at all! Time to have a break from the barbell...


WARM UP (Before every workout)

5 mins on cardio machine or jogging

THEN

3 rounds:

10 downward dog to cobra

10 scapula pushups

10 lunges (on each side)


Then pick one of the following workouts depending on how much time you have and what you need to work on.

WOD 1

Tabata (20 seconds on, 10 seconds rest):

Air squats

Rest 1:00

Push-ups

Rest 1:00

Sit-ups

Rest 1:00

Mountain climbers


WOD 2

As fast as possible:

10 Dumbell (DB) push presses

15 burpees (chest to the floor!)

20 DB push presses

15 burpees

30 DB push presses

15 burpees

20 DB push presses

15 burpees

10 DB push presses

15 burpees


WOD 3

10 rounds:

30 second wall-facing hand stand hold

20 Alternate jumping lunges


WOD 4

20 min AMRAP:

5 pushups

10 situps

15 air squats


WOD 5

150 Dumbell swings 22.5kg/ 15kg

Every minute do 5 burpees, then continue!


WOD 6

21-15-9:

Pushups

Hollow rocks

Jumping squats


WOD 7

1 mile run

30 pushups

45 squats

30 pushups

45 squats

1 mile run


WOD 8:

Upper body strength superset (no rest between the bench press and rows):

4 x 8 DB bench press

4 x 8 DB single arm row each side


AND DON’T FORGET TO DO LOTS OF HOLLOW BODY/SUPERMAN/PLANKING TABATA!


COOL DOWN (Stretch and mobilise)

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5 Đường Lê Văn Miến, Thảo Điền, Quận 2, Hồ Chí Minh, Vietnam

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