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Workout planning (programming) Andrei-TP-0000001

crossfit athlete Andrei
Andrei

Training plan list

WorkoutTraining day
1 CF - 130902 (WGM)
3 rounds for time of: 500 meters Row 12 Deadlifts 100-% BW 21 Box Jump 20-inch
Day 1
2 WOD-4668118 (WGM)
Complete as many rounds as possible in 25 minutes of: 50 Double Unders 30 Push-Ups 10 Muscle Clean 110-lb
Day 35
3 WOD-1071198 (M)
For time: 250 meters Row 250 meters Row 500 meters Row 500 meters Row 750 meters Row 1000 meters Row 1000 meters Row 750 meters Row 500 meters Row 500 meters Row 250 meters Row 250 meters Row
Day 3
4 WOD-4803314 (WG)
4 rounds for time of: 10 GHD Sit-ups 20 Back Extension GHD 15 Wall Ball 20/14-lb
Day 4
5 WOD-1287452 (WG)
Complete as many rounds as possible in 20 minutes of: 15 Toes to bar 10 Dumbbell Hang Clean and Jerks 33-lb 20 Box Jump 0,6-meters
Day 5
6 WOD-7236961 (WG)
18 rounds for time of: 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18 Dumbbell squats 35-lb Burpees
Day 6
7 WOD-1909255 (W)
Complete max Reps in 10 minutes limit: 10 Sumo Deadlift High Pull 88-lb 10 Kettlebell Swing 1,5-pood 10 Push Press 88-lb
Day 7
8 WOD-6541561 (WGM)
For time: 2000 meters Row 100 Wall Ball 19-lb 20 Pull-Ups
Day 8
9 Bench Press 5x5 (W)
For strength: 5-5-5-5-5 Bench press
Day 9
10 WOD-8104766 (WGM)
For time: 50 Double Unders 20 Back Squats 110-lb 50 Double Unders 12 Pull-Ups 50 Double Unders 20 Dumbbell Snatch 44-lb 50 Double Unders 12 Bar Dips
Day 10
11 WOD-0504985 (GM)
20 sec Abmat Sit-up 10 sec Rest
Day 11
12 WOD-7198947 (WM)
20 sec Shoulder Press 45-lb 10 sec Rest
Day 11
13 WOD-0142697 (GM)
20 sec Back Extension GHD 10 sec Rest
Day 11
14 WOD-5228842 (GM)
8 rounds for time of: 20 sec Squat Jumps 10 sec Rest
Day 11
15 WOD-1625197 (GM)
20 sec Pull-Ups 10 sec Rest
Day 11
16 WOD-2177610 (WG)
5 rounds for time of: 15-12-9-6-3 Dumbbell Hang Clean and Jerks 33-lb Pull-Ups
Day 12
17 WOD-9226227 (WG)
4 rounds for time of: 30 Kettlebell Swing 1-pood 30 Burpees 30 Abmat Sit-up
Day 13
18 WOD-9748709 (GM)
Complete as many rounds as possible in 7 minutes of: 15 calorie Row 12 Push-Ups
Day 14
19 CF-150827 (GM)
4 rounds for time of: 15 Box Jump 36-inch 400 meters Run
Day 15
20 WOD-4844589 (WG)
Complete as many rounds as possible in 10 minutes of: 3 Thrusters 78-lb 3 Pull-Ups 6 Thrusters 78-lb 6 Pull-Ups 9 Thrusters 78-lb 9 Pull-Ups 12 Thrusters 78-lb 12 Pull-Ups 15 Thrusters 78-lb 15 Pull-Ups 18 Thrusters 78-lb 18 Pull-Ups
Day 16
21 WOD-0236531 (WG)
3 rounds for time of: 10 Ring Dips 20 Overhead Lunge 23-lb
Day 17
22 WOD-6187457 (W)
For strength: 5-5 Deadlifts 177-lb 3-3-3 Deadlifts 200-lb 1-1-1-1 Deadlifts 220-lb
Day 17
23 WOD-3231576 (WGM)
3 rounds for time of: 30-20-10 Wall Ball 20-lb calorie Row Abmat Sit-up
Day 18
24 WOD-7931049 (WG)
For strength: maximum Bench press 111-lb maximum Pull-Ups
Day 19
25 WOD-8069633 (W)
3 rounds for time of: 21-15-9 Dumbbell Push Press 27-lb Kettlebell Sumo Deadlift High Pull 53-lb Kettlebell Swing 36-lb
Day 20
26 WOD-7228051 (GM)
Complete as many rounds as possible in 15 minutes of: 20 Double Unders 10 Burpees 10 Hand Release Push-Up
Day 21
27 WOD-5678786 (M)
8 rounds for time of: 250 meters Row 500 meters Row 750 meters Row 1000 meters Row 1000 meters Row 750 meters Row 500 meters Row 250 meters Row
Day 22
28 WOD-0768891 (WG)
Complete as many rounds as possible in 20 minutes of: 10 Push Press 78-lb 5 Ring Rows 10 Box Jump
Day 23
29 WOD-8439979 (WG)
3 rounds for time of: 15 Kettlebell Swing 36-lb 12 Push-Ups 10 Overhead Lunge 34-lb
Day 24
30 Back Squat 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Back Squats
Day 24
31 WOD-0774914 (WG)
Complete as many rounds as possible in 15 minutes of: 10 Deadlifts 155-lb 20 Abmat Sit-up
Day 25
32 WOD-8809751 (WM)
For time: 21 Dumbbell Thruster 34-lb 400 meters Run 18 Dumbbell Thruster 34-lb 400 meters Run 15 Dumbbell Thruster 34-lb 400 meters Run
Day 26
33 WOD-4699600 (WG)
For time: 5 Pull-Ups 5 Clean and Jerk 5 Pull-Ups 5 Clean and Jerk 5 Pull-Ups 5 Clean and Jerk 15 Deadlifts 30 Back Squats 15 Deadlifts 30 Back Squats 15 Deadlifts 30 Back Squats 5 Pull-Ups 5 Clean 5 Pull-Ups 5 Clean 5 Pull-Ups 5 Clean
Day 27
34 Helen (WGM)
3 rounds for time of: 400 meters Run 21 Kettlebell Swing 1,5-pood 12 Pull-Ups
Day 28
35 WOD-4423314 (WG)
3 rounds for time of: 24 Wall Ball 20-lb 12 Ring Dips 1 minutes Farmers walks 142-lb
Day 29
36 WOD-0052170 (WG)
For time: 10 Dumbell Power Snatch 45-lb 12 Burpees 10 Dumbell Power Snatch 45-lb 12 Burpees 10 Dumbell Power Snatch 34-lb 12 Burpees 10 Dumbell Power Snatch 34-lb 12 Burpees
Day 30
37 WOD-6252392 (GM)
For time: 3000 meters Row 200 Double Unders 100 Abmat Sit-up
Day 31
38 WOD-1604768 (W)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Deadlifts 199-lb Bench press 155-lb Clean 78-lb
Day 32
39 WOD-7097300 (WG)
Complete as many Reps for min tme: 1 minutes Sumo Deadlift High Pull 1 minutes GHD Sit-ups 1 minutes Push Press 1 minutes GHD Sit-ups
Day 33
40 WOD-8983124 (WM)
For time: 6 Back Squats 144-lb 500 meters Row
Day 34
41 WOD-3045247 (WG)
Complete as many rounds as possible in 20 minutes of: 5 Pull-Ups 10 Wall Ball 20-lb 15 Kettlebell Swing 45-lb
Day 66
42 WOD-3245980 (WM)
20 sec Weighted Sit-Ups 16-lb 10 sec Rest
Day 36
43 WOD-0333398 (WG)
For time: 4 Rope Climbs 16 Thrusters 78-lb 3 Rope Climbs 12 Thrusters 78-lb 2 Rope Climbs 8 Thrusters 78-lb
Day 36
44 Candy (G)
5 rounds for time of: 20 Pull-Ups 40 Push-Ups 60 Air Squats
Day 37
45 WOD-5561576 (GM)
Complete max Reps in 14 minutes limit: 16 calorie Row maximum GHD Sit-ups
Day 38
46 WOD-2137491 (W)
For time: 30 Clean and Jerk 78-lb
Day 39
47 WOD-6683816 (WM)
20 sec Dumbbell Lunge 23-lb 10 sec Rest
Day 40
48 WOD-7931465 (GM)
20 sec Jumping Lunges 10 sec Rest
Day 40
49 WOD-1746443 (WM)
20 Dumbbell Push Press 23-lb 10 sec Rest
Day 40
50 WOD-5249220 (GM)
20 sec Strict Ring Dips 10 sec Rest
Day 40
51 WOD-6208090 (WM)
20 sec Dumbbell Press 23-lb 10 sec Rest
Day 40
52 WOD-1851465 (WG)
Complete as many rounds as possible in 12 minutes of: 5 Deadlifts 199-lb 5 Pull-Ups
Day 41
53 WOD-8251483 (WGM)
For time: 800 meters Run 20 Burpees 4 Power Cleans 111-lb 6 Front Squats 111-lb 20 Burpees 4 Power Cleans 111-lb 6 Front Squats 111-lb 20 Burpees 4 Power Cleans 111-lb 6 Front Squats 111-lb 800 meters Run
Day 42
54 WOD-6900132 (WGM)
4 rounds for time of: 10 GHD Sit-ups 30 Thrusters 34-lb 45 Double Unders
Day 43
55 WOD-0217361 (W)
For strength: 2 Back Squats
Day 44
56 WOD-4641817 (WG)
6 rounds for time of: 18-15-12-9-6-3 Ring Dips Dumbbell Lunge 34-lb GHD Sit-ups
Day 45
57 WOD-6588147 (WGM)
6 rounds for time of: 20 Back Squats 89-lb 10 Muscle Clean 89-lb 6 Strict Pull-Up 400 meters Run
Day 46
58 WOD-8423424 (M)
Complete as many rounds as possible in 10 minutes of: 200 meters Row 30 Double Unders
Day 47
59 WOD-0397868 (GM)
For time: 1000 meters Run 50 Push-Ups 50 Abmat Sit-up 1000 meters Run 50 Push-Ups 50 Abmat Sit-up 1000 meters Run
Day 48
60 WOD-8117811 (WG)
5 rounds for time of: 5 Deadlifts 155-lb 10 Burpees
Day 49
61 WOD-5884606 (WG)
3 rounds for time of: 10 Dumbell Power Snatch 34-lb 10 Kipping Pull-Up
Day 50
62 WOD-6919911 (W)
3 rounds for time of: 10 Dumbbell Push Press 34-lb 10 Kettlebell Sumo Deadlift High Pull 80-lb 10 Kettlebell Swing 53-lb
Day 51
63 Barbell Bench Press 3-3-3-3-3 (W)
For strength: Bench press
Day 51
64 WOD-2271954 (G)
7 rounds for time of: 10 Back Extension GHD 5 Strict Pull-Up 5 Ring Push-ups
Day 52
65 WOD-8165695 (W)
For strength: Back Squats 199-lb
Day 53
66 WOD-1065414 (WG)
3 rounds for time of: 10 Overhead Lunge 34-lb 15 Hand Release Push-Up 20 Weighted Sit-Ups 20-lb
Day 53
67 WOD-3741041 (M)
3 rounds for time of: 1000 meters Row 50 Double Unders
Day 54
68 WOD-9956950 (WG)
3 rounds for time of: 15-12-9 Sumo Deadlift High Pull 89-lb Strict Pull-Up Jerk 89-lb
Day 55
69 WOD-8285549 (WGM)
3 rounds for time of: 1 minutes Wall Ball 20-lb 1 minutes Sumo Deadlift High Pull 78-lb 1 minutes Box Jump 0,6-meters 1 minutes Push Press 78-lb 1 minutes Row
Day 56
70 WOD-1449361 (WGM)
For time: 400 meters Run 89-lb 10 Thrusters 197-lb 20 Burpees 30 Abmat Sit-up
Day 57
71 WOD-2513393 (WGM)
Complete as many rounds as possible in 15 minutes of: 15 GHD Sit-ups 10 Dumbell Power Snatch 34-lb 30 Double Unders
Day 58
72 WOD-2041870 (WG)
5 rounds for time of: 5 Strict Pull-Up 10 Kettlebell Swing 53-lb 3 Ring Dips
Day 59
73 Deadlift 5-5-5-5-5 (W)
5 rounds for time of: 5-5-5-5-5 Deadlifts
Day 59
74 WOD-6026613 (G)
For time: 75 Walking Lunge 75 Push-Ups 75 Medicine-Ball Clean 16-lb 75 Push-Ups 75 Walking Lunge
Day 60
75 WOD-7455687 (WG)
Complete as many rounds as possible in 10 minutes of: 5 Clean and Jerk 111-lb 6 Toes to bar
Day 61
76 WOD-7113962 (WM)
3 rounds for time of: 400 meters Run 10 Shoulder Press 78-lb
Day 62
77 Chelsea (G)
Complete as many rounds as possible in 30 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats
Day 63
78 WOD-2050392 (W)
5 rounds for time of: 5 Hang Power Clean 89-lb 5 Sumo Deadlift High Pull 89-lb
Day 64
79 WOD-4480383 (GM)
Complete max Reps in 15 minutes limit: 10 Burpees 200 meters Sprint maximum Burpees 3 minutes Rest
Day 65
80 WOD-0408706 (WG)
Complete as many rounds as possible in 28 minutes of: 9 Back Squats 100-lb 1 Rope Climbs 12 Bench press 100-lb
Day 2
Name Skills Country City Gym
no avatarRussia
Андрей Кудряшов
Russia Nizhniy Novgorod
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