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These 10 Crossfit WODs will challenge you and test your mettle.

You have to shock your body out of complacency. There’s no better way than CrossFit, the cult-like fitness routine that took off about  a decade ago. CrossFit promotes short, brutal workouts with little rest. It sends your heart rate through the roof, but will get your fitter, stronger and more flexible quickly. Try from of these on for size.

WOD 1: Baseline Row

Start here with a baseline row. If you’re new to rowing, go for a 1K row. Record your time and after you’ve worked with an endurance program for a month, come back to the 1K row and see if you’re time has improved. If you’ve already been rowing, try the 5K row. Remember your pace will have to be a bit slower than with the 1K to avoid burning out.

Remember to initiate the pull with your legs, extend using your core, and finally finish the pull using your arms. The recovery phase begins with arms, then core, then bending the legs. Take powerful, strong pulls and a slow measured recovery.

WOD 2:

20 Min AMRAP (as many rounds as possible)

10 Burpees

20 Wall Balls (Grab a medicine ball and throw it up against a wall well above your head.)

250m Row

WOD 3:

8 Rounds For Time of:

10 Barbell Thrusters

8 pull-ups

50 double-unders (if you don’t have double-unders, aim for alternating two singles and one double)

WOD 4:

20-min EMOM (every minute on the minute). Begin with the first exercise on minute 1. Finish all the reps and rest for the remainder of the minute. At the start of minute 2, begin the next exercise and rest for the remainder of that minute. Continue alternating for 20 minutes.

Even Minute: 10 Russian Kettlebell Swings

Odd Minute: 8 Back squats

WOD 5:

Set a 15-minute time cap to complete:

400m run

20 wall balls

30 burpees

40 box jumps

400m run

WOD 6:

20-Minute AMRAP

200m sprint run

8 barbell thrusters

10 toes-to-bar

WOD 7:

6 Rounds for Time of:

250m row

10 dumbbell snatches (per side)

10 kettlebell goblet squats

15 v-ups

WOD 8:

15-minute EMOM

Minute 1: 5 Power cleans

Minute 2: 5 overhead press (clean once)

Minute 3: 15 pushups

WOD 9:

25-minute AMRAP

10 front squats

10 burpee box jumps (perform a burpee and finish with a box jump)

20 weighted sit-ups

WOD 10:

 

Karen

How has your endurance training gone so far? Give it a test with one of the most-dreaded benchmark workouts in CrossFit: Karen.

150 wall balls for time (10 kg wall ball)