The following 5 cross-training daily workout routines contain a variety of exercises aimed at improving your overall conditioning.
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Full Body
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, 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


Lamont moon
Posted on: Mon, 04/24/2017 - 12:58

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?

Bryan Nolan
Posted on: Sun, 11/02/2014 - 17:26

Looking for a 50&over weight training workout with intermediate workout.Can you help .Thank you

Posted on: Tue, 06/18/2013 - 08:14

First dat at this made it through 4 rounds....can't wait to see the progress next week

D.R. Garcia
Posted on: Fri, 06/14/2013 - 20:19

What are "Burpees", "Thrusters" and "Hang Cleans"??? Can You explain in the best way possible? Thank You

Michael Gilmartin
Posted on: Sun, 05/10/2015 - 20:11

I am interested in a new workout.

Posted on: Wed, 02/27/2013 - 10:13

Rounds count as how many times you do all exercises in that routine?

Posted on: 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 on: 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?

Ole Marín
Posted on: Thu, 02/21/2013 - 20:49

Im new on cross fit

Posted on: Mon, 02/11/2013 - 11:53


Im sorry, but what "Bodyweight deadlift" (in WOD #5) means ?

Thank you !

Posted on: Tue, 06/04/2013 - 12:35

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.

Posted on: Sun, 02/03/2013 - 10:39

Interesting, But Steve, why would you recommend doing these after weights?

M&S Team Badge
Posted on: 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 on: 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..

Thanks for the answer!

M&S Team Badge
Posted on: 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 on: Sat, 02/02/2013 - 14:35

I am currently following this workout program (week 5). Is there anyway i can incorporate any of these WOD into my routine. Thanks

M&S Team Badge
Posted on: 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.