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Workout planning (programming) Crossfit training program for muscle building.

The training program consists of 38 WOD with a large predominance of short strength training, excluding completely cardio load. This training plan is suitable, if your goal is to increase strength and gain weight at the expense of endurance. The training plan combines strength training and short “heavy” crossfit workouts. Basic exercises with large weights for a small number of repetitions prevail, which is the main condition for the development of strength and weight (muscle mass) gaining. This program offers technically difficult weightlifting exercises, so make sure to consult with the instructor about the correct implementation of the exercises. Check here a list of the clubs in your city.

Author: 

wodcatbot

Crossfit
Build Muscle

Training plan list

Wod NameWOD infoModality
Back Squat 5-4-3-2-14 rounds for time of: Back Squats W
Bench Press 5-5-5-5-5For strength: Bench press 80/80-% RMW
Training Plan WOD-110 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Bench press 65-% RM Kettlebell Swing 2/1-poodW
Weighted Pullups5 rounds for time of: 5-5-5-5-5 Weighted Pull-ups 50-% RMW
Deadlift 5-4-3-2-14 rounds for time of: 5 Deadlifts 50/50-% RM 4 Deadlifts 60/60-% RM 3 Deadlifts 70/70-% RM 2 Deadlifts 80/80-% RM 1 Deadlifts 90/90-% RMW
Training Plan WOD-25 rounds for time of: 5 Deadlifts 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Push Jerks 145/105-lbW
Clean and Jerk 5x55 rounds for time of: 5-5-5-5-5 Clean and Jerk 80-% RMW
Weighted DipsFor strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RMW
DT 2For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lbW
Front SquatFor strength: 10-10-10-10 Front Squats 70-% RMW
Lunchbreak WorkoutFor time: 10 Shoulder Press 115/75-lb 15 Overhead Squats 115/75-lb 20 Push Press 115/75-lb 25 Front Squats 115/75-lb 30 Push Jerks 115/75-lb 35 Back Squats 115/75-lbW
DeadLift 4x10For strength: 10-10-10-10 Deadlifts 70-% RMW
Bench Press 4x10For time: 10-10-10-10 Bench press 70-% RMW
Catapult3 rounds for time of: 21-15-9 Deadlifts 100-% BW Push Jerks 50-% BWW
WOD-0567111For strength: 5-5-5-5-5 Snatch 70-% RMW
50 Strict Pull-UpsFor time: 50 Strict Pull-Up G
WOD-8904847Complete as many rounds as possible in 12 minutes of: 5 Snatch 50-% BW 5 Hang Power Snatch 50-% BW 5 Overhead Squats 50-% BW 5 Push Jerks Behind the Head 50-% BWW
Back Squat 5x7For strength: 7-7-7-7-7 Back Squats 75-% RMW
Weighted Bar DipsFor strength: 10-9-8-7-6-5 Weighted Bar Dips 50/25-% RMW
Training Plan WOD-34 rounds for time of: 50 Back Squats 30-% RM 50 Weighted Bar Dips 30-% RMW
Weighted Pull Ups 50repsFor time: 50 Weighted Pull-ups 25-% RMW
DeadLift 5x5For strength: 5-5-5-5-5 Deadlifts 70-% RMW
WOD-21964453 rounds for time of: 21-15-9 Sumo Deadlift High Pull 95/65-lb Renegade rows 50/35-lb Dumbbell Push Press 50/35-lbW
Clean 5x5For strength: 5-5-5-5-5 Clean 80-% RMW
Weighted Bar Dips 10-9-8-7-6-5For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RMW
DT 2For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lbW
Front Squat 4x10For strength: 10-10-10-10 Front Squats 70-% RMW
Snatch 5x5For strength: 5-5-5-5-5 Snatch 70-lbW
CF-18022510 rounds for time of: 1 Power Snatchs 185/125-lb 3 Overhead Squats 185/125-lbW
DeadLift 4x10For strength: 10-10-10-10 Deadlifts 70-% RMW
Bench Press 4x10For time: 10-10-10-10 Bench press 70-% RMW
Linda10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Deadlifts 150/150-% BW Bench press 100/100-% BW Clean 75/75-% BWW
Snatch 3-3-3-3-3For strength: Snatch 80/80-% RMW
Weighted Pull Ups 50For time: 50 Weighted Pull-ups 25-% BWW
Strength Day5 rounds for time of: 15-12-9-6-3 Dumbbell Clean Weighted Pull-ups W
Back Squat 5-4-3-2-14 rounds for time of: Back Squats W
Bar Dips 5 minComplete as many rounds as possible in 5 minutes of: Bar Dips G
KUTSCHBACH7 rounds for time of: 11 Back Squats 185-lb 10 Push Jerks 135-lbW

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Short info

The training program consists of 38 WOD with a large predominance of short strength training, excluding completely cardio load. This training plan is suitable, if your goal is to increase strength and gain weight at the expense of endurance. The training plan combines strength training and short “heavy” crossfit workouts. Basic exercises with large weights for a small number of repetitions prevail, which is the main condition for the development of strength and weight (muscle mass) gaining. This program offers technically difficult weightlifting exercises, so make sure to consult with the instructor about the correct implementation of the exercises. Check here a list of the clubs in your city.

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