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Crossfit WOD - Workout Of The Day list

Crossfit workout (WOD) is a certain amount of work (the task), which is necessary to perform. Each crossfit workout doesn’t look like the previous one, and it is possible that even during the year you will not have any repetitive training. Each time you need to do a workout with a new configuration (relation) of modalities, a completely different set of exercises, the number of repetitions and the weight.  

WOD - is a crossfit workout (also called a metcon or a crossfit WOD). Close in meaning to “WOD” is a workout of the day, a complex, a task. “WOD” is used mainly for designation crossfit workouts, and in other sports this abbreviation is not used. 

Before moving on to WODs description, lets define the concept of Crossfit briefly.

Crossfit is a system (philosophy) of a general physical training of anybody, aimed at the uniform development of all physical qualities (strength, endurance, coordination, power). However, Crossfit does not require any special training or experience. The same approach (crossfit program) often applies to all athletes in the gym, however weights and intensity are scaled individually depending on the athlete's physical training. CrossFit is a branded fitness regimen created by Greg Glassman and is a registered trademark of CrossFit, Inc.

Crossfit program is a sequence of crossfit workouts (WODs) drawn up in a special order, taking into account the goals set, rules and common sense.

Crossfit requires constant alternation of exercises from the three main groups (weightlifting, gymnastics and cardio) to acquire an excellent and comprehensively developed physical form. In addition to alternating exercises, in a normal and balanced training program will also alternate the time (duration) of workouts - this is necessary to actualize the required neuroendocrinal response of a person to different loads. Therefore, a person engaged in crossfit training is able to perform both high-intensity training in 2 minutes, and long 20-30 minute workouts, and with the same ease run a marathon.

It is also necessary to take into account, that competing athletes and people who engaged into crossfit to maintain a good physical shape have a completely different programs.

Workout Search Page (WOD) WODCAT app is powerful and flexible tool for searching the right workout. At the moment WODCAT service has the most progressive, detailed and at the same time free search for WOD (crossfit workouts) compared to other on-line services on the Internet or mobile app. This page provides training for various kinds of sports (circular training, strength training, stretching, crossfit).

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For time:
20 Kettlebell Swing 20 Kettlebell Swing 15 Kettlebell Snatch 15 Kettlebell Snatch 10 Shoulder Press 10 Shoulder Press 45 sec Rest 10 Shoulder Press 10 Shoulder Press 15 Kettlebell Snatch 15 Kettlebell Snatch 20 Kettlebell Swing 20 Kettlebell Swing
Popular gym
CrossFit Impulse
11m:42s
2
3 rounds for time of:
21-15-9 Deadlifts 225-lb Kipping Hanstand Push-Up
Best supplier
ROGUE
07m:49s
18
Complete as many rounds as possible in 15 minutes of:
60 Jump Rope (Single) 15 Bent Barbell Row 80/45-lb 12 Overhead Squats 80/45-lb
15m:00s
6
2
2 rounds for time of:
20 Wall Ball 20/14-lb 30 Push-Ups 40 Box Jump 24/20-inch 50 Air Squats
Popular gym
CrossFit Torch
15m:53s
3
11 rounds for time of:
3-5-7-9-11-13-11-9-7-5-3 Deadlifts 100-% BW Pull-Ups Burpees Toes to bar
Best supplier
Reebok
33m:57s
31
For time:
10-9-8-7-6-5-4-3-2-1 Hang Power Snatch 78/45-lb 30-30-30-30-30-30-30-30-30-30 Jump Rope (Single) 10-9-8-7-6-5-4-3-2-1 Shoulder Press 78/45-lb 30-30-30-30-30-30-30-30-30-30 Jump Rope (Single)
15m:09s
4
3 rounds for time of:
25 Burpees 15 Kipping Pull-Up 15 Push-Ups 25 Burpees 40 meters Shuttle Sprints
Popular gym
CrossFit Impulse
21m:52s
7
For time:
50 Burpees 50 Push-Ups 50 Jumping Jack 50 Sit-Ups 50 Kipping Hanstand Push-Up
Best supplier
ROGUE
17m:41s
2
10 rounds for time of:
10-9-8-7-6-5-4-3-2-1 Deadlifts 100-% BW Pull-Ups Kettlebell Swing 2-pood Chin-Up
20m:03s
3
10 rounds for time of:
10-9-8-7-6-5-4-3-2-1 Wall Ball 20/14-inch Sit-Ups Box Jump Overhead Squats 45/25-lb Kettlebell Swing 1,5/1-pood
Popular gym
CrossFit Torch
18m:59s
4
6 rounds for time of:
6 Deadlifts 275-lb 6 Dumbbell Thruster 60-lb 16 Box Jump 24-inch
Best supplier
Reebok
11m:34s
3
5 rounds for time of:
5 Clean 155/95-lb 10 Bar Dips 20 Walking Lunge 45/23-lb
19m:40s
1
6 rounds for time of:
21-15-9-9-15-21 Deadlifts 225-lb Burpees
Popular gym
CrossFit Impulse
16m:40s
18
Complete as many from 3-6-9-12-15-18-21 in 15 minutes limit:
3-6-9-12-15-18-21 Clean and Jerk 89/67-lb GHD Sit-ups
Best supplier
ROGUE
15m:00s
2
For time:
2000 meters Row 50 Wall Ball 20-lb 1000 meters Row 35 Wall Ball 20-lb 500 meters Row 20 Wall Ball 20-lb
18m:26s
3
5 rounds for time of:
20 Toes to bar 50 Double Unders
Popular gym
CrossFit Torch
10m:15s
4
5 rounds for time of:
15-12-9-6-3 Dumbbell Hang Clean and Jerks 50/35-lb Pull-Ups 50/35-lb
Best supplier
Reebok
15m:48s
3
3 rounds for time of:
5 Front Squats 165/110-lb 18 Pull-Ups 5 Deadlifts 225/175-lb 18 Toes to bar 5 Push Jerks 165/110-lb 18 Hand Release Push-Up
21m:05s
16
1
20 rounds for time of:
5 Pull-Ups 10 Push-Ups 15 Air Squats 20 Double Unders
Popular gym
CrossFit Impulse
33m:01s
24
3 rounds for time of:
21-15-9 Thrusters 95/65-lb Pull-Ups
Best supplier
ROGUE
08m:16s
136

 

Movements and crossfit workouts exercises can be easily selected independently or with the help of a trainer for any level of preparedness and routine of life. There is some training schemes in crossfit: 3+1 (this means 3 days of training in a row + 1 day rest, and the cycle repeats) or the scheme, adjusted for a weekly duty cycle -  5+2 (5 days of training + 2 days rest). You can choose a 4-day weekly microcycle, performing workouts on those days that are convenient for you, for example: Monday, Wednesday, Friday, Saturday.

There are three types of load are used: M="cardio", G = gymnastics, W = weightlifting. They alternate among themselves in different variations.

There is a standard scheme for alternating loads of different types of training: 1st day - M, 2nd day - GW, 3d day - MG, 4th day – rest, 5th day - G, 6th day- WM, 7th day -  GWM, 8th day – rest, 9th day - W, 10th day - MG, 11th day - WMG, 12th day - rest. This scheme for general orientation in the alternation of load types. However, modern crossfit has already moved away from this scheme of compilation of training programs, many boxes have their own program, own training schedule, only the principles of diversity of training and the availability of all types of workload in the training program are general.

What should I fear?

1) Rhabdomyolysis is a possible threat to "trained newcomers in CrossFit", be very careful. It is a real threat. During the first trainings, first of all, it is necessary to exclude the possibility of the appearance of "Rabdo". Тraining for beginners on an equal basis with the main group inevitably leads to rhabdo. At least, this is an official statement. Adapt your body to such loads smoothly and do not try to set a record on the very first day of meeting with CrossFit.

2) Keep your training program balanced. Do not allow monotone work and maximally alternate exercises and modalities.

Because of the large variety of crossfit workouts, there is always a need to find a unique, interesting and balanced workout, which would fit perfectly into the athlete's unique training plan.

When looking for a workout, you need to consider many parameters in order to find what you need.

Search and sort criteria on this page for Crossfit WOD searching: 

- WOD Category. (singlet, couplet, triplet or chipper, bodyweight or with weights. Popular crossfit workouts categories: Girls, Heroes, Games, For time, ЕМОМ or AMRAP; gymnastics, weightlifting or endurance workouts) 
- Exercise. (search by the presence of certain exercises in workouts) 
- Movement. (search by type of exercises (movements) in training: abs, squats, press, deadlift, jumps, running) 
- Modality. (is used only in crossfit workouts: M = monostructural metabolic conditioning or “cardio”, G = gymnastics, bodyweight exercises, W = weightlifting, powerlifting and olympic lifts)
- Time. Training duration (choose a workout with a certain duration) 
- Equipment (medicine balls, rowing, crossfit racks, barbell, dumbbells or kettlebell etc.

In addition to training content in search results, you can see such characteristics as: a workout rating (rated by other athletes), a number of results for each workout and the average duration of the workout.

Another unique opportunity of WODCAT app is an algorithm for detecting duplicates. There isn’t any identical workouts in WODCAT database. All workouts are tested for uniqueness when adding.

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.