Workout Summary
Main Goal:
Sports Performance
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
1
Equipment Required:
Barbell, Bodyweight, Kettle Bells, Other
Target Gender:
Male & Female
Author:
Workout Description
The following workouts are for general conditioning. They each contain at least four exercises, and are performed in rounds - or circuits.
Rest only as long as needed between each circuit. Each workout has a target number of rounds you should aim for. Try to build up your conitioning slowly over time until you can perform the stated number of rounds using minimal rest.
| CrossFit WOD #1 - The Olympian | ||
|---|---|---|
| General Conditioning - 8 Rounds | ||
| Exercise | Sets | Reps |
| Hang Clean to Push Press | 1 | 8 |
| Push Ups | 1 | 10 |
| Pull Ups | 1 | 10 |
| Burpees | 1 | 10 |
| Sprint | 1 | 50m |
| CrossFit WOD #2 - Brutalistic | ||
|---|---|---|
| General Conditioning - 5 Rounds | ||
| Exercise | Sets | Reps |
| Tire Flips | 1 | 6 |
| Bodyweight Squats | 1 | 30 |
| Clapping Push Ups | 1 | 20 |
| Prowler Push | 1 | 100 Feet |
| Leg Raises | 1 | 20 |
| Jump Squats | 1 | 15 |
| CrossFit WOD #3 - The Miler | ||
|---|---|---|
| General Conditioning - 4 Rounds | ||
| Exercise | Sets | Reps |
| Sprint | 1 | 400m |
| Deadlifts | 1 | 10 |
| Box Jumps - 24" to 30" | 1 | 6 |
| Pushups, Feet Elevated | 1 | 30 |
| Kettlebell Swings | 1 | 40 |
| CrossFit WOD #4 - Sky High | ||
|---|---|---|
| General Conditioning - 8 Rounds | ||
| Exercise | Sets | Reps |
| Overhead Squats | 1 | 10 |
| Burpees | 1 | 10 |
| Push Ups | 1 | 10 |
| Hang Clean | 1 | 10 |
| Row Machine | 1 | 200m |
| CrossFit WOD #5 - The Beat Down | ||
|---|---|---|
| General Conditioning - 5 Rounds | ||
| Exercise | Sets | Reps |
| Push Jerk | 1 | 8 |
| Bodyweight Deadlifts | 1 | 10 |
| Fast Run | 1 | 200m |
| Thrusters | 1 | 10 |
| Sit Ups | 1 | 30 |
| Hand Stand Push Ups | 1 | 5 |
Comments (11)
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Posted Sat, 02/02/2013 - 14:35
Hi
I am currently following this workout program http://www.muscleandstrength.com/workouts/8-week-novice-quick-start-work... (week 5). Is there anyway i can incorporate any of these WOD into my routine. Thanks
Posted Sat, 02/02/2013 - 14:38
I would recommend doing them after weights as conditioning work. Depending on your goals, you could also do them on off days.
Posted Sun, 02/03/2013 - 06:52
Am I supposed to do all of the WOD's in a single day or should I start like day 1 - 1st WOD, day 2 - 2nd WOD, etc.? I am new to working out in a gym (170cm, 60 kg, female) and would like to start working out in a more efficient way. I am also thinking about combining this workout with 12 Week Beginners Training Routine, but 2 days a week is a little too easy for me, because I used to train ice skating..
http://www.muscleandstrength.com/workouts/12-week-beginners-training-rou...
Thanks for the answer!
Posted Mon, 02/04/2013 - 15:30
WOD is a workout of the day. You only do one a day. You can do them anyway you like. Probably best to rotate between them.
Posted Sun, 02/03/2013 - 10:39
Interesting, But Steve, why would you recommend doing these after weights?
Posted Mon, 02/04/2013 - 15:28
If you want to build muscle, then you need to lift weights with full energy and focus. That also helps you maintain the best possible form on the big compound movements.
Posted Mon, 02/11/2013 - 11:53
Hi,
Im sorry, but what "Bodyweight deadlift" (in WOD #5) means ?
Thank you !
Posted Thu, 02/21/2013 - 20:49
Im new on cross fit
Posted Tue, 02/26/2013 - 14:29
How many days a week can I do a workout? For example, Brutalistic, can I do it 5 days a week, before or after my workout or should I only do it on the off days. Are there just certain amount of days a week?
Posted Wed, 02/27/2013 - 03:12
Ill give this a try ATM I do a 3 day strength training mon thurs and fri and do a crossfit WOD after and use Tuesday as a form training day with a more intense WOD , my strength looks as so:
Mon: 5x5 Squats, 5x5 Bench, 3x10 strict pull ups, 3x10 weighted abs
Thurs: 5x5 deadlift, 5x5 push press, 3x10 bicep pull up, 3x25 seated calf press
Fri: 3x10 overhead squat, 3x10 tricep dips, 5x5 cleans, 5x2 snatch
Does this look like a good routine calories are all in check have seen weight added and fat drop just hot a stall on bench press any pointers? Cheers
Posted Wed, 02/27/2013 - 10:13
Rounds count as how many times you do all exercises in that routine?
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