CrossFit Creature Travel Program

Before you start...
listen to our advice on how to
adopt the right mindset whilst training and travelling - here

Before you leave, borrow a TRX.

 
 

For a highly accessible sample training program, Click here.

For a more detailed program description and exercise-demonstration videos, keep scrolling.

Make sure you read the safety waiver below first!


1. Understand the format.

Pick one exercise from each section to perform on a given day.

Week 1: perform each exercise for 3 sets of 8 repetitions,
Week 2: 3 sets of 10 repetitions
Week 3: 3 sets of 12 repetitions
Week 4: go back to the 3x8 with a heavier weight, or slower tempo, or progress to a more challenging variation of this exercise.

If the exercise is becoming easy, make it more challenging by adding a slower negative tempo (ie. the lowering phase).

Note:
Some of the exercises listed below require Dumbbells, Kettlebells or machines, but if not available then choose the body weight options.


2. Pick the exercises


Lower Body

 

Upper-Body Push

Upper-Body Pull

 

Cardio - Options include exercise bike, eliptical, treadmill, hill sprint, skipping. Total 5-30 mins

  • Tabata (20 on/10 off)

  • 30 seconds on/30 off

  • Steady state for 5-40 mins

  • 1 minute on/1 minute.

  • 2 minutes on/2 minutes off

  • EMOM. Pick 1-3 exercises and perform them every minute on the minute for 5-15mins
    eg. 12 min EMOM
    Min 1: 5 Burpees
    Min 2: 10 Sit Ups
    Min 3: 15 Air-Squats

  • A good form of progression is to maintain the same pace for a set work interval, and to reduce

    the rest time over the weeks. Eg. Week 1: 5 rounds of 2 minutes on/2 off, then Week 2: 2 minutes on, 90

    seconds off, week 3: 2 minutes on/1 minute off.

  • Depending on the exercise, “off” can be either a complete rest or low-intensity (eg. light pedalling on exercise bike)

Mobility

3. Stay Safe on your Holiday and READ the following below

Injuries on holidays are no Fun! Remember the number one rule is to avoid injury and be careful with new equipment or anything you take with you.

Please read the following below and keep in mind that everything on this page are merely ideas you can use while your travelling, not an exercise prescription.

1. In consideration of attaining ideas of activities and workouts that can be performed on this email, in person or elsewhere from CrossFit Creature or one of its employees, I do hereby forever waive, release and discharge CrossFit Creature and its officers, agents, employees, representatives, executors and all others acting on their behalf from any and all claims or liabilities for injuries or damages to my person and/or property, including those caused by the negligent act or omission of any of those mentioned or others acting on their behalf, arising out of or connected with my participation in any activities, workouts, programs or services suggested OR the use of any equipment at various sites, including home or whilst travelling, provided by and/or recommended by CrossFit Creature.

2. I have been informed of, understand and am aware that strength, flexibility and aerobic exercise, including the use of equipment, is a potentially hazardous activity. I also have been informed of, understand and am aware that fitness activities involve a risk of injury, including a remote risk of death or serious disability, and that I am voluntarily participating in these activities and using equipment and machinery with full knowledge, understanding and appreciation of the dangers involved. I hereby agree to expressly assume and accept any and all risks of injury or death.

 

3. I do hereby further declare myself to be physically sound and suffering from no condition, impairment, disease, infirmity or other illness that would prevent my participation in these activities or use of equipment or machinery. I do hereby acknowledge that I have been informed of the need for a physician’s approval for my participation in the exercise activities, programs and use of exercise equipment.

 

I hereby assume all responsibility for my participation in said activities, programs and use of equipment. 

 

4. I understand that CrossFit Creature providing and maintaining an exercise/fitness program for me does not constitute an acknowledgment, representation or indication of my physiological well-being or a medical opinion relating thereto.