How To Make Your Own CrossFit® Style Workouts 💪🏽 WODprep
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- Опубліковано 20 вер 2024
- Want to be able to whip up your own CrossFit Workouts no matter where you are, or what equipment that you have? Not sure what all of the different 'styles' of CrossFit Workouts are? This video is for you!
28 Free CrossFit Workouts: wodprep.com/fr...
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You forgot the MURPH
you all probably dont care but does any of you know a tool to log back into an instagram account?
I was dumb forgot my password. I love any help you can give me
@Jaxx Mason instablaster :)
@Nicholas Mohammad i really appreciate your reply. I got to the site on google and I'm trying it out atm.
I see it takes a while so I will get back to you later when my account password hopefully is recovered.
@Nicholas Mohammad It did the trick and I finally got access to my account again. Im so happy!
Thanks so much, you really help me out !
"Thunderstruck"
(Air squats and burpees)
This WOD is completed while listening to the AC DC song thunderstruck. Every time you hear the word thunder, you do a burpee. Continue are squats and burpees until song is done.
This is my birthday WOD every year!
That's a lot of burpees!
@@WODprep My class coach uses this tune with burpees on "thunder" with consistent jumping jacks throughout...as a warm-up! :D
@@rhydianmann267 I'm going to try that on my next warm up!
300 workout (spartan)
25 pullups
50 deadlift 60kg
50 leg wipers with 60kg bar
50 pushups
50 box jumps (at leats 70cm high)
50 kettlebell clean and press (25each hand) 16kg
25 pullups
Have a lovely day 💪
Probably the best explanation and break downs of CrossFit workouts. I checked out a few manuals from the library and it was all rhetorical nonsense.
Twist on "death by" which by itself is easy for about 70% of the workout. Minute 1, start with an "easy" number of say burpees, e.g. 7 and increase 1/min. until failure, e.g. 14, but next minute don't stop but begin progression again at 7 with a goal of hitting 14 again. Try for three rounds; stop when you're 3 short of your first round failure. Focus on recovery and pacing, additional rounds are competition against yourself.
Nicely done video.
Yikes! That's an entirely new, twisted version of "death by". I bet you could also switch movements too. Very interesting, thanks Richard.
Thanks for sharing!!
I hope there is a second part about programming pleaseee
I will have to recruit some of our master programmers for that video ( the ones who do our 1-on-1 coaching here: wodprep.com/1-on-1-coaching/ )
leg fryer:
6 rnds for time
400M run
8 Squat cleans @ 70kg (men) /50 kg (women)
12 burpee box jump over
My WODs always have some kind of sprint cardio to start, a carry, a press, a squat, stability work, and I always finish with pull ups or chin ups. End my workout with grip work. Pinch grip, Crush grip, and support grip.
Example WOD
5 Rounds
Air Bike x 1 min
6 heavy trap bar deads
Dumbell Shoulder Jerk press x 10 each arm
Heavy DB farmer carry one arm each way
5 pull ups
Finish up with grip work
I actually program wods in my spare time, I've even had ChatGPT program "WOD weeks" with varying themes.
From my google doc compendium, page 20:
“MANTICORE”
10-20-10 Ladder By Twos (10-12-14-16-18-20-18-16-14-12-10)
GHD sit-ups
thrusters (125/85)
burpee box jumps (30”/24”)
ring muscle-ups
wall balls (30/20)
All with Weight Vest
CAP 45 MINUTES
(I programmed "MANTICORE" to be hard on purpose, so I included exercises I have a history of struggling with)
From a Wod week generated by ChatGPT with a Disney theme:
"Bambi"
AMRAP in 15 minutes:
5 push-ups
5 dumbbell lunges (per leg)
5 dumbbell thrusters (use a moderate weight)
5 kettlebell swings
(Fair warning, ChatGPT is OBSESSED with dumbbells)
Easy as 1, 2, 3:
For Time (10' TC):
123 Burpees
Nice content, by the way!
Yikes I don't know if I like this one! ;)
EMOM Thrusters 43kg
Fibonacci sequence 1,2,3,5,8,13,21,34
Hope this make sense
Have lovely day 💪
Happy B-Day Joe!
4RFT:
12 Cal Row
12 KBs 53/70#
12 DLs 135/185#
12 WBs 14/20#
thanks for your content 👊
recently programmed and done :)
10 rounds for time - TC 40min
10 alternating dumbell curls 💪🏽
25 sit ups
1min handstand walk (segements of 1m/3.3ft.)
10 alternating dumbell snatches
10 push ups
Score: segments of succeeded handstand walk
Loving the bicep pump! 💪🏼
“Brendan” for time:
20 shoulder to over head 45 lb.
10 push ups
20 pull ups
10 push ups
20 strict press 45 lb.
This was the birthday WOD my coach programmed for me - and everyone else 😛 - based on some of my favourite movements:
5 RFT of
21 toes-to-bar
15 handstand push-ups
9 deadlifts (girls 70kg)
Loved it!
I made a Birthday WOD for a friend that we could do on her Birthday.
For Time:
Buy in:
24 Deadlifts (use only a resistance band)
4 rounds of:
24 Sandbag over the shoulder (80/60lbs)
24 Abmat Sit-ups
24 Sandbag Floor Press (80/60lbs)
24 Air Squats
24 Alternating Lunges
Buy out:
350M Sandbag carry
Finisher: 100 Double-Unders (scaled: 50 Double-Under attempts or 150 Single-Unders)
My WOD would be called The Don. It would be a doublet of running 500 meters for time as fast as you can. Followed by cement shoes. Get it? BTW, great video.
I made up this one on Saturday and did it.
Warmup
EMOM 10 min
1st minute: Down and back Farmers carry 2 DBs choose heavy
2nd minute: 5 D-ball over shoulder 100 lb
WOD
3 Rounds Intervals
3 rope climbs
15 GHD situps
5 Wall walks
rest 2 min
I wanted to go 5 rounds of WOD but 3 rounds were enough for me #54TO59
💯💯💯
my birthday wod
16 min amrap
3 burpees
7 push ups
19 air squats
86 double unders(or jumping jacks)
A for time quatrain:
The Vestibule of Proofness:
5 rounds:
2 ring muscle up
10 air squat
4 315 lb. deadlift
20 double under
Great workout! I will try this one.
@@WODprep So will I. :)
HAAYEN
45 Rounds For Time
1 SHSPU
2 Single Arm Alt. D.b Devil Press
3 Single Arm Alt. Hang Snatch
My best time was 31:40 #30Lb
Great video, excellent way of describing all of the different workouts. Bravo
Nathan For Time:
- Farmers Carry: 30kg for 100m
- Deadlifts: 5 x 70/100kg
- Push ups: 20 reps
- Thrusters: 5 x 70/100kg
- Pull ups: 10 reps
5 rounds
On Christmas Eve we did the following Triplet and named it "Christmas Ballerei"
8 Minute AMARAP
4 Pull-Ups
8 GHD Sit-Ups
16 One-Arm Dumbbell Overhead Lungesteps (22,5kg/15 kg)
Great video. But don't think we didn't notice that you showed us that push up tonget out of that air squat for a few seconds haha.
"Deer Hill"
3RFT
6 Ring MU
10 Box jump over
* round1 20"box
* round2 24"box
* round3 30" box
Thank you for the video. I’m told my WODs are too difficult, but look to try this in July for my 39th Birthday.
3-2-1 Go! (birthday chipper for time)
40 calorie bike
30 HSPU
20 Back Squat (150/95)
Rest 3:00
Then
30 calorie row
10 bar MU
Rest 2:00
Then
Your age in burpees
Love it! Great looking workout and maybe I should do it in July in your honor!
WODprep The big day is Friday the 17th!
WOD "Jussi"
EMOM 18 min
Min 1,3,... 4 wall climbs
Min 2,4,... 2 rope climbs
Can be scaled by number of reps.
Mine would be a chipper!
Rider (WOD)
Interval 5 Rounds
100 Single or 50 double Under
10 HSPU (Handstand Push Up
5 Bear Complex
100 Meter Run
I'm going to program my open box workouts. Thanks for the tips WODprep!
thanks for watching!
Name : The Kanuk
AMRAP 15 min:
20 box shuffle 20 inch
10 X 2 Single leg db deadlift 50 lbs
10 weighted atomic crunch 15lbs
10 medicine ball burpees
For time
5 rds
21 Cal Row
15 GHDs
9 ground to over the shoulder 100lb sandbag toss
Definitely will be thinking of a birthday WOD now! Probably will be a chipper and have to do with an air bike
10:13 I'm pretty sure it's called a chipper because, either you're chipping away at the workout, or the workout is chipping away your SOUL. 😁
for me triplet more intense xample push up ,set up, squat
Jana's WOD
4 rounds for time:
400 m run
16 alt. Dumbell snatches
8 TTB
2 ropeclimbs
AMRAP 20
7 Bear Complex (115/85)
Odd rounds 14 Toes to bar
Even rounds 21 Ab mat situps
Score is # of Bear Complex only.
My 50th birthday WOD from 2018, done again in 2019 @51 Cals. A quadruplet ladder for time with a buy in and cash out.
Uncle Brian Is Filthy...I Mean 50! (Time)
Buy In: 50 Cal Bike
10 RMU's
20 Hang Power Cleans 155/105
30 STO 155/105
40 TTB
Cash Out: 50 Cal Row
Rx+ = 2 Rounds of the middle pieces
5 Rounds for Time:
10 Burpee to Pull-up
50 Double unders
There might be a "me" already, but since you said write one you know you can get through, I like 15-12-9 workouts
15 air squats
12 dead lifts
9 push ups
It's the "Mary" or if you go with a nickname, "Mini Coop"
Here's My Personal WOD that I named after myself called 'KYLER'S THOUSAND'
Scale this workout how you want. Here are the exercises listed below:
-50 Pull Ups
-50 Jumping Lunge And Twists(50 Reps Both Sides)
-200 Push Ups
-200 Sit Ups
-200 Air Squats
-300 Jumping Jack's
-5 Minutes Of Elbow Planking
-5 Minutes Of Wall Sitting
•BUY IN: 5,000 Meter Swim
-Half A Mile Cool Down Walk After
•BUY OUT: 6 Mile Run
-Half A Mile Cool Down Walk After
•At the end of the workout:
-1,000 Reps Will Have Been Completed
-10 Minutes Of Holding Your Own
Body Weight
-And If You Do The Swim, Run, plus the two half Mile Cool Down Walks, You will have covered a total of 10 Miles In Distance
Could you discuss how to program and scale for heavy athletes? What are the common concerns and protocols for skills and development with athletes who are just too heavy in the beginning for tasks like even pull ups?
Super great for beginners like me.thank’s coach!!!
Thank you so much for this ,you made ot so easy
Ty very much for the video!
Michelle WOD
For Time:
50 Cleans
50 Pull ups
50 Floor wipers
50 Push Jerks
50 Sit ups
50 Seated One-arm Press (each arm)
Weighted Bar 95lbs
Dumbbell 25lbs
A great and clear explanation
I just found this video and it’s great
🤙🏾⚔️
“Carley”
For time:
13 min cap:
100 Double Unders
75 Air squats
50 Sit-ups
25 HSPU
50 Sit-ups
75 Air Squats
100 Doubles
😁
AMRAP 15 named Olie
10 Thrusters 95lbs
10 Burpees to BMU
"FOR TIME"
200M run
3ROUNDS
10Push up
30sec plank
10drop squat
-
100M run
2ROUNDS
10pushups
10drop squats
-
50M sprint
10pushup
10drop squat
Love it, thank u!
Nice one 👏👏👏
For Time: (25 min cap)
21-15-9
Burpee
Alt DB snatch 60/40
SA DB OHS 60/40
400M run after every round
Thank you so much 🙏
I designed and did this workout once at my local crossfit box... called it lucky 7's
it was brutal
700m run
7 pull ups
70 cal row
7 snatches (75% of your max)
70 cal air bike
7 devil press (50lb barbells)
7 times...
for time...
it was so long ago I forgot what time I made.. can't do it again because I don't own a rower or a air bike in my home gym.. yet
That seems VERY biased towards monostructural movements. Also, why is the snatch not 70% of your max?
@@spencergsmith what do you mean by non-structural...(call me a noob) also 75% because the plates just worked out that way.
@@pedrob7374 not non-structural, MONOstructural. Monostructural metabolic conditioning movements are defined as cyclical movements that can typically be repeated at a low intensity for long periods of time, such as running, rowing, biking, swimming, jumping rope, etc. This modality is commonly referred to as "cardio" movements. Together with gymnastics (bodyweight) and weightlifting (external objects), these are the primary modalities utilized in CrossFit workouts.
@@spencergsmith ahhh yes, ok now I get it. Well when I was doing that work out I was focused on losing weight and improving my endurance. Yea makes sense
@@pedrob7374 yeah, it's not necessarily a bad workout, it depends on your goals as well as what the remainder of the week (or microcycle) looks like. If the next day is all gymnastics, or a heavy weightlifting day, it could be a great WOD. That's the thing about programming for CrossFit, it's never about one workout, it's about how multiple workouts fit together like a jigsaw puzzle. Are they constantly varied? Are they driven by primarily high-power, functional movements? Are they balanced between metabolic conditioning, gymnastics, and weightlifting? Are the balanced between high rep & low rep, heavy weight & light weight, high skill & low skill, and of course short, medium, and long time domains.
The Grand Legend
10 rds FT
10 burpees
10 KBS.
"TK"
AMRAP28
1 Round of "DT"
8m HS walk
19 PullUps
92 Doubleunders
Great. Thanks bro
Awesome vid
My workout would be a 12 minute AMRAP of 10 devil's presses, 10 DB front squats and a 10 calorie row. 🙂😈💪
I already have an awesome workout named after me. My kids think I’m famous.
And a great strategy video, just for you! ua-cam.com/video/crDtuj9xePM/v-deo.html
Great content
Thank you!
Wod fran 21,15,9,15,21 of:
Double under
Clean and jerk
How about that?
❤❤❤
❤
There is also a danger to programming for yourself, in my opinion. I find myself creating ridiculously hard ones for my current fitness level when I am in the gym than at home with more limited equipment.
This is probably one of the most ridiculous ones I've made myself:
"Rhydian"
For time.
10 rounds
500m air bike
2 heavy tyre flips (tyre is around 250kg/550lb, perhaps more)
A great "strongman" conditioning couplet. I cant remember my time but I do remember saying "WTF you come up with that!?" to myself afterwards.
As long as you get it done, and others are willing to suffer with you, I like it!
The Finnish Butter Smuggler:
Partner WOD For time:
I go, you go!
100m Run
9 burpees
7 air squats
4 pistols
Hey, check this out @WODprep.
seb's
5 rounds of 3 minutes
10 squats 135lbs
10 burpees
row max distance
score is your row distance
For time: named "J.R"
Start 1000m row
Then 3 rounds of:
25 db thrusters (2×20 kg)
20 db step ups (1x20 kg)
25 hand released PU
20 box Jump
End with 1000m row
Have fun xD 💪
That is disgusting
Why crossfit don't hit their back with bent over rows despite using barbell as free weights for clean press and other barbell movements they just do strict pull ups with no adding weights and even they don't hit arms (biceps/triceps) with isolation exercises like curls and tricep extension so is crossfit just basically doing bodyweight and compound barbell exercises in high intense?
5:00 I did.........
Death by Handstand Hold.. 1 second in the first minute.. 2 seconds in the 2nd minute.. etc
3RFT
10 cals Ass Bike
10 Burpees
10 battle rope slams
40m sprint
Partner WOD
You go,I goFor Time
Buy In 250m Run
Then
130/150 Cal Row
50 PowerClean
20 Bar Facing Burpees
60 Box Jump
Then
80/100 cal SkiErg
60 Front squats (Need to get the wight from the ground)
20 Bar Facing Burpees
Then
5 Muscle ups
10 Air Squats
When Both partners have done 50 Muscle ups and 100 Air Squats They Start on cash out
Cash Out is First One To Finish 50cal Assault bike. The loser need to do 20 Burpees
Matt
Death by calorie on bike
20 min
Matt you have failed please make a better workout 😂
Mine would have been Death by calorie Row until failure.
@@robinmae9826 that's sound like fun
@@matthammel2476 So fun in fact that I might give it a go tonight! ;)
@@robinmae9826 lol I bet you won't be able to walk after lol😀
You’re in a third world squat, not an air squat
how sore was your butt after squatting for 18 and a half minutes? 🤣
😂 you got me
Great video , thx
Glad you enjoyed it