Today CrossFit is a worldwide fitness program that involves strength and conditioning of the body. The training program incorporates everything from a casual jog or sprint to high-intensity weightlifting or squatting. “Workout of the Day” is what is meant when the word WOD is uttered.
And in today’s world, working out is as necessary as taking one’s daily cup of tea. This daily fitness regime does not only demand total dedication, determination, and enthusiasm, but also a suitable regimen of working out so that your body can get maximum effectiveness from the workout regimen.
Now, since CrossFit is a strength conditioning program, there are a number of workouts you may perform to enhance your strength. But don’t worry about it anymore. For here an attempt is made to present a handful of simple workouts that can be practiced so that you stay fit in a particular regime.
Here is a list of workouts that you may go for when practicing WODs for enhancing your strength.
WOD-A – This WOD includes the following:
- db twists – 20
- sprint – 500 m
- box steps w/db – 35
- db swings – 42
- squats – 55
- push-ups – 25
- burpees – 62
- sprint – 500 m
WOD-B – This WOD includes the following:
- sprint – 300 m
- squats – 30
- v-ups – 20
- amrap – 30 min
WOD-C – This WOD includes the following:
- Jump rope/sit-ups
This WOD calls for three people to form a team that can be completed in any rep or order scheme that they prefer (e.g. 40 lunges, 40 squats, 40 push-ups, 40 box steps – 12 rounds).
- 400 squats with bags of sand
- Do 400 lunges with bags of sand
- 400 push-ups (those who are not doing push-ups should clutch the sand bags)
- 400 box steps with bags of sand
- 4×200 m sprint with bags of sand
The bags of sand should not come in contact with the ground the entire time (otherwise penalty of 10 burpees for the whole team)
Different stations are set depending on the number of people. The speed is laid down by the sprinter. Furthermore, a sprinting tally of reps is reserved for every station. The person who runs goes off to the one who rests, the one who rests goes to the slam ball, and the one who slams the ball runs to the press push and like that . . .
- run with db – 300 m
- db swings or rest
- box jumps or slam ball
- dips or push press
WOD-F – This WOD includes the following in eight rounds.
- v-ups – 15
- box jumps – 15
- squat jumps – 15
- push press – 15
- db twist – 15
These are in short some of the top CrossFit boot camp workouts that you may perform with your gym mates or family or friends who are into CrossFit. This will not only strengthen your body and keep you fit but will also enhance your proficiency as a team player, which will help you in other aspects of life as well.
Enjoy your workout! And if you’re looking for some new gear, a good place to start is our list of minimalist shoes for CrossFit. Serious performance with not a lot of weight on the feet!
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