No, there's no way to tell ahead of time, but most of the time, you'll see cruisers or destroyers in Norfolk or San Diego, with maybe 1 or 2 in Japan and 1 or 2 amphibs. If you want Norfolk, the chances are high that you'll get it. But with anything else in the Navy, it could change at any time.
I'm assuming when you say "workout" you don't just mean PT in the morning. Battle Stations was probably the most exhausting because it's literally all day long. You have other evolutions that are high intensity like RLP, fast cruise, etc, but those are over with fairly quickly.