So, the holiday season is coming along, and you may be taking a trip (or two) to relax, unwind and enjoy some time off. But what about training? How will you cope being away from the gym?! <insert separation anxiety here>

Well, as long as you take your favourite workout shoes with you (and maybe your jump rope), then you should be just fine.

Depending on where you visit, you are bound to find a CrossFit gym that you can drop in on. Make sure to call or email them first, and have fun trying out a WOD elsewhere.

But what if there are no CrossFit gyms around? Well, here is where the “triplets” come in. And some couplets, too!

Many classic CrossFit WODs are couplets or triplets, mixing 2 or 3 movements into AMRAPs, rounds for time or chippers (google “crossfit the new girls” for some ideas). These WODs can be a great starting point for workout ideas whilst on the go. Some do need equipment, but with a little improvising, together with a countdown timer on your smartphone, you’ll be good to 3-2-1 go!

Another way to put a workout together is to pick 2 to 3 exercises, like bodyweight movements, together with some exercises that need minimal equipment (eg. pullups or rows on monkey bars at a park, a kettlebell for swings or some dumbbells for pressing), and mix up the rep counts for each movement, aiming for 3 to 5 rounds for time or an AMRAP of 10 to 20 minutes.

Here are some movement ideas:

Push ups

Pull ups/rows

Burpees

Lunges

Situps

Air Squats

Double unders

KB swings

DB push presses/push jerks

Planks (instead of reps aim for time, eg 30 secs per round)

Running

And here are some workout examples:

5 rounds for time:

5 pushups

10 squats

15 KB swings

Or

AMRAP 15 min

9 burpees

15 sec plank

21 double unders

The combinations are endless!

Sometimes having so many combinations can be a stumbling block to getting going, so keep it simple. The important thing is to stay active and moving. Chose a handful of movements, pick a simple rep range and come up with 3 WODs that you can do consistently whilst you are away.

Being away from the gym doesn’t mean keeping active has to stop. And if you decide to do burpees, eventually, you may find that you actually like them after all!

Happy holidays : )

About the coach:

Coach George is an RKC Level 2 Kettlebell coach.

As well as loving all things Kettelbell, George is a Doctor by day,

a certified Strength & Conditioning coach and a CrossFit Coach.