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05 Aug, 2019

Holiday! How to keep up your good work while away…


You’ve worked hard all year. You’ve eaten well, you’ve trained hard and finally the time has come to show off all that hard work because you’re off on holiday! But there’s one thing holding you back – can you really just let go after all those months? What if that two-week all inclusive undoes all that hard work?

Here’s the thing – it won’t! We promise you. It’s important that you can on holiday and enjoy yourself.

Remember, it’s totally fine to take a break from eating well and exercising every now and again. After all, you want to enjoy your holiday and remember the experiences you had – not the fact you were miserable because you were still calorie counting.

But, if the thought of going two weeks without the gym is too much to bear, here’s some ‘travel WODS’ – the perfect holiday workouts – long enough to keep you going but short enough to keep your toe in.

  1. ‘Annie’

            Many of our members love taking this CrossFit benchmark workout with them abroad. It’s simple, easy and only requires one piece of equipment – a skipping rope.           



Double Unders

Sit Ups

Can’t double under yet? Don’t worry. Scale to single skips instead.

  1. Push-ups, squats and sit-ups

            Don’t want to take your rope on holiday no problem. This workout can be done anywhere and uses just your bodyweight – perfect.

10 Rounds for time:

10 push-ups

10 sit-ups

10 squats

Remember you can always scale the push-ups and do them on your knees!

  1. Get your running shoes on!

            Why not start the day with a jog? It’s the perfect way to keep active while on holiday and take in the sights! You can run as far as you like and at whatever pace you want. But if you want to make your running a little more interesting why not try this running and squat work out: 

Run 400m

20 squats

Run 400m

10 burpees

It’s up to you how many rounds you complete but we’d recommend four!

  1. Swim!

            Going to a place with a pool? Why not swim some lengths as soon as you get up? Swimming for just 20 minutes will burn around 245 calories and it’s the perfect way to wake up and get ready for the day.

Feeling more adventurous? Why not try this tough swimming WOD.


As many rounds as possible in 30 minutes

50m swim

10 push ups

15 air squats.

  1. The hotel gym workout…

            Hotel gyms – they’re either brilliant or they’re awful but even the most basic hotel gym tends to have a set of dumbbells! If you fancy making use of the hotel’s gym why not try this grueling workout – it may seem simple, but it’ll soon have you sweating.

75 Dumbbell Thrusters (15kg/22.5kg)

Every time you break – 5 burpees 

If you don’t have a gym or dumbbells why not try doing air squats instead?

And if you’re still missing CrossFit and the gym after trying all those? Why not see if there’s a CrossFit gym near where you’re staying?

Most will do drop ins and some even do a T-shirt swap – so make sure you take a clean CrossFit Pendle T-Shirt with you! Then you can swap and show your CrossFit tourist memento as well as your tan next time you’re in.


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