The WOD (Workout of the day) is an important part of training for all beginner Crossfit athletes. Sometimes it can feel daunting at first, with the wide selection of exercises and different structures, but feeling like this is only natural. These 3 workouts are perfect for helping you get more familiar with how they work.
They all contain simple body-weight exercises, so you can try them at home or anywhere else that you like. Good luck, and remember that:
“A journey of a thousand miles starts with a single step.”
3. BODY-WEIGHT GONE BAD
This WOD for beginner Crossfit athletes is simple but effective. Try not to stop at all and keep going with each exercise for the full minute each time.
This will also help you to get used to the air squat, push up, sit up, burpee and jumping jack.
Your score is the total amount of reps you managed to complete.
3 rounds:
- 1 min air squats
- 1 min push ups
- 1 min sit ups
- 1 min burpees
- 1 min jumping jacks
- 1 min REST
AIR SQUATS
PUSH UPS
SIT UPS
BURPEES
JUMPING JACKS
Source: giphy1 MIN REST
Source: giphyEnjoy that rest minute each round!
2. BEGINNER AMRAP WORKOUT
This effective WOD contains non stop sit-ups, lunges and press ups. You keep going for 5 minutes with no break and try to finish as many reps as possible. Make sure that you complete all sets of 15 reps of each exercise before you move onto the next round.
5 minute AMRAP (as many reps as possible)
- 15 sit ups
- 15 lunges
- 15 press ups
SIT UPS
LUNGES
PUSH UPS
Good luck!
1. 21-15-9 WOD FOR BEGINNER CROSSFIT ATHLETES
21 – 15 – 9 refers to the number of reps in each round that you have to complete. You will come across this rep scheme frequently in Crossfit, so give this WOD a try. You need to complete the workout as quickly as you can.
Your score is the time it took you to complete the entire workout.
For time
- 21 sit ups
- 21 burpees
- 21 press ups
- 15 sit ups
- 15 burpees
- 15 press ups
- 9 sit ups
- 9 burpees
- 9 press ups
SIT UPS
BURPEES
PUSH UPS
Which one will you try?