Beyond the Gym: Outdoor Training and Adventures
Part 3 of 4: Beach Workouts, Jungle Gyms, and Everything In Between
QUICK SUMMARY
Sand training burns 30% more calories and builds incredible stability
Several gyms offer beach workouts, or create your own
CrossFit pairs brilliantly with surfing, hiking, and paddleboarding
Train early (6-7am) or late afternoon (4-5pm) to avoid the heat
Yoga is the perfect complement for recovery and mobility
Here’s a confession: I love CrossFit. The programming, the community, the satisfaction of hitting a new personal best. All of it.
But even I’ll admit that staring at the same walls (however lovely and open-air those walls might be) can get a bit samey after a while.
The beautiful thing about training in Canggu is that you’re not limited to traditional gym workouts. This is Bali, for goodness’ sake. You’ve got beaches, jungles, rice paddies, and endless opportunities to turn the entire island into your personal training ground.
So let’s talk about taking your fitness outdoors, because sometimes the best gym is no gym at all.
Beach Workouts: Where Fitness Meets Paradise
Right, imagine this: instead of running on a treadmill whilst staring at a wall (or, let’s be honest, at your phone), you’re sprinting along a pristine beach with the sun rising over the ocean.
The sand adds natural resistance, making everything harder (in the best way), and the view... well, the view doesn’t hurt either.
Why Sand Training Is Brilliant
Before you dismiss beach workouts as just a pretty Instagram backdrop, let me tell you: training on sand is properly challenging.
That unstable surface forces your muscles to work harder, particularly your stabilisers. Your calves, ankles, and feet get an absolute hammering. And you burn significantly more calories than you would doing the same movements on solid ground.
Plus, sand is wonderfully forgiving on your joints. All those box jumps and burpees that make your knees cry on concrete? They’re suddenly much friendlier when you’ve got a natural cushion beneath you.
What the Gyms Offer
Several gyms in Canggu have cottoned on to the appeal of beach training. S2S CrossFit, in particular, has made beach workouts something of a signature offering. They’ll take you down to the sand for sessions that might include:
Sprint intervals (because running on sand is like running with an extra 20kg vest)
Bear crawls (your shoulders will hate you, but in that good way)
Burpees (still burpees, sadly, but at least you’ve got a view)
Squats and lunges (the instability adds a whole new dimension)
Partner carries (nothing says friendship like carrying your mate through sand)
Some sessions even incorporate ocean swims, which is brilliant for active recovery and cooling off. There’s something wonderfully primal about finishing a tough workout by diving into the sea.
DIY Beach Training
Can’t make a scheduled beach class? No worries. Grab a mate (or go solo, you’ll make friends quickly), head to the beach, and create your own workout.
Here’s a simple but brutal circuit to get you started:
The Canggu Beach Burner
Equipment needed: None. Just you, sand, and determination
The Circuit:
200m sprint along the waterline
20 squat jumps
30 push-ups (hands in sand for instability)
40 walking lunges
50 mountain climbers
Ocean swim to cool down
Repeat: 3-5 rounds (or until your legs give up)
Pro tip: Time your first round. Try to beat it on subsequent rounds. The competitive element helps when motivation wanes.
Important: Train early morning (6-7am) or late afternoon (4-5pm). Midday beach workouts sound romantic until you’re actually doing burpees in 32-degree heat. Learn from my mistakes.
Best Beaches for Training
Not all beaches are created equal for workouts. Here are my favourites:
Echo Beach: Long stretches of firm sand, not too crowded early morning. Perfect for sprints and longer runs.
Berawa Beach: Quieter than the main spots, great for more complex workouts without dodging sunbathers.
Batu Bolong Beach: Can get busy, but the atmosphere is brilliant. Good for shorter, high-intensity sessions.
The Jungle Gym: Nature’s Training Equipment
Now we’re getting creative. Who needs a £5,000 rig when you’ve got trees, rocks, and bamboo?
Some of the most memorable workouts I’ve had in Bali involve precisely zero conventional gym equipment. Instead, think: tree branches for pull-ups, fallen logs for box step-ups, rivers for resistance work, and hills for... well, for suffering, mostly.
Creating Your Own Jungle Workout
The key is thinking creatively about your environment. That sturdy tree branch? Perfect for pull-ups or rows. Those smooth river rocks? Natural kettlebells or medicine balls. That steep hill? Your new favourite place to do walking lunges (you’ll hate it, but you’ll also love it).
Here’s a sample jungle circuit:
The Jungle Warrior Workout
Equipment: Whatever nature provides
The Circuit:
10 pull-ups using a sturdy branch (test it first, trust but verify)
20 rock squats (hold a decent-sized rock at chest height)
30 step-ups onto a log
40 seconds carrying something heavy uphill (rock, log, your dignity)
50m bear crawl through relatively flat terrain
Repeat: 4-6 rounds
Safety first: Always test branches before putting full weight on them. Start with dead hangs before attempting pull-ups.
Where to Find Your Jungle Gym
Some of the hiking trails around Canggu and Ubud offer brilliant opportunities for outdoor training. The rice paddy walks near Canggu are particularly good. You’ve got relatively flat areas for running and jumping exercises, plus plenty of natural obstacles to incorporate.
If you’re feeling adventurous, the paths around Campuhan Ridge in Ubud offer stunning views and natural training opportunities. Just maybe check you’re not disturbing anyone’s spiritual journey whilst you’re doing burpees.
Word of caution: Be respectful of local customs and sacred sites. Some areas aren’t appropriate for workouts, no matter how good they look. When in doubt, ask.
Mixing CrossFit with Bali’s Other Activities
Right, here’s where things get properly fun. Bali offers so many activities that naturally complement CrossFit training. You just need to think about them the right way.
Surfing: The Ultimate Cross-Training
Surfing and CrossFit are like peanut butter and jam. Different, but somehow perfect together.
Surfing builds incredible core strength, works your shoulders and back, and requires explosive power and balance. Sound familiar?
Many CrossFitters find their gym training translates beautifully to the water. Those burpees you’ve been practising? That’s basically your pop-up. That core strength from all those planks? Essential for balance. Those shoulder gains? Helpful for paddling.
The CrossFit Surfer’s Workout:
Start with a 10-minute warm-up (dynamic stretches, light cardio)
Hit the waves for an hour
Finish with a quick circuit: 20 push-ups, 20 air squats, 20 sit-ups (3 rounds, minimal rest)
Congratulations, you’ve just combined two of the best activities Bali has to offer.
Hiking: Cardio with a View
Bali’s hiking opportunities range from gentle rice paddy walks to proper mountain climbs. Mount Batur is the classic sunrise trek. About 2 hours up, starting at some ungodly hour, but absolutely worth it.
For CrossFit enthusiasts, hiking is brilliant active recovery. It’s lower intensity than your typical workout, but still keeps you moving and builds endurance. Plus, you can always add little challenges:
Sprint intervals on flatter sections
Bodyweight circuits at rest stops
Carry something unnecessarily heavy for an added challenge
Stand-Up Paddleboarding: Core Work in Disguise
SUP might look relaxing and zen, but it’s secretly an incredible core workout. The constant micro-adjustments required to stay balanced engage all those stabiliser muscles that are so important for CrossFit.
For an extra challenge, try doing a simple workout on the board. (Start with calm water. Trust me on this.) Squats, lunges, even very careful burpees. It’s all possible if you’re feeling brave.
Spoiler: You will fall in. Multiple times. It’s part of the fun.
Yoga: The Perfect Complement
I know, I know. “But yoga is so slow and gentle and not at all like throwing heavy things around!”
Hear me out. Yoga and CrossFit complement each other brilliantly. All that mobility work you know you should be doing but somehow never get round to? Yoga forces you to do it. Plus, it’s phenomenal for recovery, helps prevent injury, and, here’s the kicker, makes you better at CrossFit.
Better overhead squat mobility? Thank your yoga practice. More control in the bottom of your movements? Yoga again. Plus, it’s rather nice to have at least one activity where you’re not trying to go faster, heavier, or harder.
Canggu is absolutely swimming in yoga studios. The Practice, Serenity, Samadi. Take your pick. Many offer classes specifically geared towards athletes, focusing on mobility and recovery rather than just flexibility.
The Weekly Balance: A Sample Schedule
Wondering how to fit everything in? Here’s what a week might look like for someone wanting to balance serious training with actually enjoying Bali:
Monday 6:30am: CrossFit class Afternoon: Beach recovery Evening: Gentle yoga
Tuesday 7:00am: Beach workout Afternoon: Surf session Evening: Explore local restaurants
Wednesday 6:30am: CrossFit class Afternoon: Rice paddy walk Evening: Traditional massage
Thursday 6:30am: CrossFit class Afternoon: Stand-up paddleboarding Evening: Social dinner with gym mates
Friday 7:00am: Light beach workout Afternoon: Surf or explore Evening: Sunset at Echo Beach
Saturday 8:00am: Saturday Smasher at Wanderlust Afternoon: Beach recovery Evening: Celebratory dinner
Sunday Sunrise: Hiking (Mount Batur or rice terraces) Afternoon: Recovery yoga Evening: Meal prep planning
Note: This is ambitious! Adjust based on energy levels, weather, and whether you fancy a lie-in.
Obviously, adjust based on your fitness level, goals, and how much you fancy actually doing. Some days you’ll be motivated to smash everything. Other days, you’ll want to float in the ocean and contemplate life. Both are valid.
Practical Tips for Outdoor Training
A few things I’ve learnt the hard way:
Hydration is absolutely critical. Carry water everywhere. More water than you think you need. Then carry a bit more. The heat and humidity are relentless.
Sunscreen is not optional. You will burn. You will burn faster than you think. Reef-safe sunscreen is best, better for you and for Bali’s ocean.
Timing is everything. Early morning (before 8am) and late afternoon (after 4pm) are your friends. Midday outdoor workouts are character-building, but also potentially dangerous.
Respect your body. Between the heat, potential jet lag, and maybe trying new activities, your body is dealing with a lot. Some days, the best workout is a gentle walk and a good stretch.
Watch for heat exhaustion. Dizziness, nausea, confusion. Don’t be a hero. Stop, get in the shade, drink water, and call it a day. There’s always tomorrow.
Footwear matters. Minimalist shoes or going barefoot is brilliant on the beach. But for jungle adventures, you want proper footwear. Bali’s terrain can be unforgiving.
Travel with a mate when hiking. Solo beach workouts? Fine. Solo jungle adventures? Less fine. At minimum, tell someone where you’re going.
The Beauty of Variety
Here’s what I love about Canggu’s outdoor training opportunities: they remind you that fitness isn’t just about what happens in a gym. It’s about movement, challenge, and using your body in different ways.
That mate of yours who can squat twice their bodyweight but can barely get up on a surfboard? Or the surfer who’s incredibly fit but struggles with a barbell? Bali teaches you humility whilst simultaneously making you more well-rounded.
Plus, and this is important, training outdoors is just more fun. There’s something about finishing a tough beach workout, diving into the ocean, and watching the sun rise that makes even the most brutal session feel less like a chore and more like an adventure.
Over to You
Quick poll: What outdoor workout sounds most appealing?
Beach sprints and sand circuits
Jungle bodyweight workouts
Surfing as cross-training
Hiking with workout stations
Vote in the comments. I’ll create detailed guides for the most popular options!
I’d also love to hear:
Have you tried beach or outdoor training before? How did it compare to gym workouts?
Which activity are you most excited to try in Canggu?
Any outdoor workout disasters you’re willing to share? (We’ve all got them!)
Already in Canggu? Share your favourite outdoor training spot in the comments. Let’s build a community resource!
Read Part 2: The Best CrossFit Gyms
Next up: Part 4 - The Complete Lifestyle Guide
We’re covering accommodation, food, making friends, and every practical detail you need.