Workout Summary
- Main GoalLose Fat
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week5
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Kettle Bells, Other
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
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 |
| Decline Push Up | 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 |
| Barbell or Dumbbell Thrusters | 1 | 10 |
| Sit Ups | 1 | 30 |
| Hand Stand Push Ups | 1 | 5 |
17 Comments
I dont have a tire availible... Can i do clean n press for a replacement ? And tbey gym i use for now... Is planet fitness there are no free barbells can i do the cleans, presses overhead squats and nerk and thrusters... Those ki d of compoind workouts with dumbells?
Looking for a 50&over weight training workout with intermediate workout.Can you help .Thank you
First dat at this made it through 4 rounds....can't wait to see the progress next week
What are "Burpees", "Thrusters" and "Hang Cleans"??? Can You explain in the best way possible? Thank You
I am interested in a new workout.
Rounds count as how many times you do all exercises in that routine?
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
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?
Im new on cross fit
Hi,
Im sorry, but what "Bodyweight deadlift" (in WOD #5) means ?
Thank you !
It means you do a deadlift with weight equal to your body weight. So, if you weigh 150 lbs, you would put 150 lbs on the bar and perform the lift.
Interesting, But Steve, why would you recommend doing these after weights?
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.
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..
https://www.muscleandstrength.com/workouts/12-week-beginners-training-ro...
Thanks for the answer!
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.
Hi
I am currently following this workout program https://www.muscleandstrength.com/workouts/8-week-novice-quick-start-wor... (week 5). Is there anyway i can incorporate any of these WOD into my routine. Thanks
I would recommend doing them after weights as conditioning work. Depending on your goals, you could also do them on off days.