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Build Your Own Cross Training Daily Workouts

Build Your Own Cross Training Daily Workouts

Average: 4 (33 votes)
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Here is a fun way to come up with your daily cross training workouts. This random generation system has the potential to create up to 100,000 unique workout variations.

Workout Summary

Main Goal:
General Fitness
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
1
Equipment Required:
Barbell, Bodyweight, Kettle Bells
Target Gender:
Male & Female
Author:
Recommended supplements for this workout:
  1. Protein Powder
  2. Beta-Alanine
  3. BCAA Intra-Workout
  4. Multivitamin

Workout Description

This is a simple method of building your own CrossFit WODs, or workouts. Everything is completely random, so you will never know what the challenge will be heading into the gym that day.

You will need a deck of cards, or a random number generator application. Here's how it works.

Flip over 5 cards, once for each of the exercise boxes below. Aces are ones, and face cards are "wild cards." For wild card exercises you can pick from that specific category which exercise you would like to perform.

If you have a random number generator, have it generate a number between one and twelve. If it generates an eleven or twelve, you get to pick a wild card exercise.

Here are the 5 exercise categories:

  • Category #1 - Resistance Training/Weightlifting
  • Category #2 - Metabolic Conditioning
  • Category #3Bodyweight/Gymnastics Pool A
  • Category #4 - Kettlebell/Equipment
  • Category #5 - Bodyweight/Gymnastics Pool B

Perform each circuit for a minimum of 5 rounds. You may also choose to draw a 6th card to determine the number of rounds, up to a maximum of 8-10.

Category #1
Resistance Training/Weightlifting
Number Exercise Reps
1 Deadlifts 15
2 Cleans 10
3 Push Presses 20
4 Clean and Jerk 10
5 Overhead Squats 15
6 Snatch 10
7 Bench Press 15
8 Front Squats 15
9 Squat 20
10 Thrusters 20
Wild Card *Any From Above  
Category #2
Metabolic Conditioning
Number Exercise Reps
1 Run 1/4 Mile
2 Sprint 100 Meter
3 Bike 1 Mile
4 Jump Rope 2 Minutes
5 Sled Drag 20 Meters x 5 
6 Prowler Push 20 Meters x 5
7 Row 2 Minutes
8 Double Unders - Jump Rope 2 Minutes
9 Box Jumps 25
10 Run 1/2 Mile
Wild Card *Any From Above  
Category #3
Bodyweight/Gymnastics Pool A
Number Exercise Reps
1 Bodyweight Squats 25
2 Dips 20/AMAP
3 Hand Stand Push Up 10
4 Sit Up 30-40
5 Burpees 20
6 Pistol Squats 20 Each Leg
7 Toes to Bar 15-20
8 Back Extensions 25
9 Hanging Leg Raise 30
10 Hand Walkouts 15
Wild Card *Any From Above  
Category #4
Kettlebell/Equipment
Number Exercise Reps
1 Kettlebell Swings 50
2 Tire Flips 1-2 Minutes
3 Kettlebell Snatch 20 Each Arm
4 Farmer's Walk 20 Meters x 2
5 Double Kettlebell Jerk 20
6 Kettlebell Goblet Squats 25
7 Double Kettlebell Swing 25
8 Wall Ball 50
9 Turkish Get Ups 5-10
10 Double Kettlebell Push Press 20-25
Wild Card *Any From Above  
Category #5
Bodyweight/Gymnastics Pool B
Number Exercise Reps
1 Pull Ups 20/AMAP
2 Push Ups 20
3 Rope Climb Length
4 Muscle Up 10
5 Bodyweight Lunge 20-25
6 Tuck Jumps 25
7 Knees to Elbows 20-25
8 Jump Squats 25
9 Plank Max Time
10 Bear Crawl 20 Meters
Wild Card *Any From Above  

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    Average: 4 (33 votes)
  • About The Author
    Thomas Schultz has been involved with lifting and physical fitness for over a decade. He is currently training for CrossFit and his first Tough Mudder.
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Comments (12)

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Jay Buckmaster
Posted Sat, 04/20/2013 - 11:08

Hi, How or where can a person go so see how therse exwecises are performed? For instance what does a pistol squat look like?

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mnsjason
Posted Tue, 04/23/2013 - 17:58

There are plenty of videos on the site for most of the exercises listed on the programs that are featured. Here's a link: http://www.muscleandstrength.com/exercises/main.html

If there happens to be an exercise that isn't listed, a quick internet search should yield some video results.

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EeT_MeeL
Posted Wed, 04/02/2014 - 10:22

Would there be anyway that we can put hyperlinks in this article? I don't want to waste my work-out time look these up. Especially since I have been searching this site for 15 minutes and cannot locate the "Bear Crawl" video.

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Renee
Posted Thu, 05/02/2013 - 13:58

are you saying that you should do all 5 exercises 5 times?

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Jesse
Posted Mon, 02/03/2014 - 23:44

When I first started I would only do 2-3 sets to get my body use to it now or when I was really sore I would just do 1 to loosen up and relax. Now I'm doing 3-4 sometimes 5 sets and do the 2 set as a "cool off" day.

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Bid8
Posted Sun, 05/05/2013 - 09:53

Are you saying to only do this one day a week? What would be a good number of days to do it per week? Also, what does AMAP stand for it is on couple of the workouts?

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Josh McManis
Posted Fri, 07/05/2013 - 23:35

AMAP stands for As Many As Possible. When we do cross fit for baseball we do it 3 days a week

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santiago
Posted Tue, 05/07/2013 - 12:54

How many days should i do this workout?

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Chris C
Posted Thu, 06/13/2013 - 08:50

Do you go through each category for one set and then cycle back? Or do you complete 5 sets of category 1 then 5 sets of category 2 etc.. in? Thanks!

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rubin
Posted Wed, 07/24/2013 - 21:00

crossfit work out

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rubin
Posted Wed, 07/24/2013 - 21:11

crossfit

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Dani
Posted Thu, 05/15/2014 - 00:36

How match days off should I need and how to spred them

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