Workout Summary
- Main GoalLose Fat
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration12 weeks
- Days Per Week3
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Kettle Bells
- Target Gender Male & Female
- Recommended Supps
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 #3 - Bodyweight/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 | |
13 Comments
Thank you so much Thomas! Took the playing cards choice! Solved the cathegory issue with the club that comes with the number and/or color. I also decided which kind of workout would I do depending of the first card that came out doing the same kind of table you did (Hard Stop, Tabata, AMRAP, ladder, etc.) Making obviously a diff. number of reps for each type of workout on your tables. Thank you!
How match days off should I need and how to spred them
crossfit
crossfit work out
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!
How many days should i do this workout?
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?
AMAP stands for As Many As Possible. When we do cross fit for baseball we do it 3 days a week
are you saying that you should do all 5 exercises 5 times?
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.
Hi, How or where can a person go so see how therse exwecises are performed? For instance what does a pistol squat look like?
There are plenty of videos on the site for most of the exercises listed on the programs that are featured. Here's a link: https://www.muscleandstrength.com/exercises
If there happens to be an exercise that isn't listed, a quick internet search should yield some video results.
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.