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Workout planning (programming) WODCAT Training

План для тренировок в зале с использованием упражнений на силу и выносливость, состоящая в основном из аэробных упражнений, гимнастики (упражнения с весом собственного тела) и тяжёлой атлетики, для людей которые имеют среднюю или высокую базовую подготовку с целью подготовки к соревнованиям по CrossFit
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Functional fitness
Increase Strength

Training plan list

WorkoutTraining day
1 Row (M)
For time: 100 calorie Assault Air Bike 100 calorie Row
1
2 Hitting the Gas (WGM)
6 rounds for time of: 3 Bench press 100-% BW 10 Push-Ups 5 minutes Rest 5 Back Squats 100-% BW 6 Box Jump
1
3 DT 2 (W)
For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb
1
4 Back Squat 3PM (W)
For strength: 3 Back Squats
2
5 7 min Burpee (G)
Complete as many rounds as possible in 7 minutes of: Burpees
2
6 Run 3 km (M)
For time: 3000 meters Run
3
7 Captain America (WG)
For time: 3 Ring Muscle-ups 20 Overhead Lunge 45/20-lb 20 Burpee Box Jump Overs 24/20-inch 3 Rope Climbs 15-foot 20 Wall Ball 20/14-lb 20 Toes to bar 3 Wall Climb 20 Sit-Ups 20 Push-Ups
3
8 CF-19071803 (M)
10 rounds for time of: 200 meters Row 90 sec Rest
4
9 2000 meter row (M)
For time: 2000 meters Row
5
10 Clean 5x5 (W)
For strength: 5-5-5-5-5 Clean 80-% RM
5
11 D and B (WG)
Complete max Reps in 6 minutes limit: 1-2-3-4-5-6-7-8-9-10 Deadlifts 75-% RM 1-2-3-4-5-6-7-8-9-10 Burpees
5
12 WOD-9286887 (WG)
For time: 8 Front Squats 185-lb 15 Burpees 7 Front Squats 185-lb 20 Pull-Ups 6 Front Squats 185-lb 25 Wall Ball 20-lb 5 Front Squats 185-lb 30 Ring Dips
5
13 Gula 181114 (M)
For time: 200 meters Weighted Run 100 Double Unders 400 meters Run 100 Double Unders 800 meters Weighted Run 100 Double Unders 400 meters Run 100 Double Unders 200 meters Weighted Run
6
14 Shoulder walk (G)
For time: 3-6-9-12-15-12-9-6-3 Push-Ups 1-2-3-4-5-4-3-2-1 Wall Climb
6
15 Bench Press 4x10 (W)
For strength: 10-10-10-10 Bench press 70-% RM
6
16 LOREDO (GM)
6 rounds for time of: 24 Air Squats 24 Push-Ups 24 Walking Lunge 400 meters Run
7
17 Princess (GM)
For time: 50 Double Unders 10 Handstand Push-ups 40 Double Unders 8 Handstand Push-ups 30 Double Unders 6 Handstand Push-ups 20 Double Unders 4 Handstand Push-ups 10 Double Unders 2 Handstand Push-ups
7
18 run 12km (M)
For time: 12000 meters Run
8
19 Fran (WG)
3 rounds for time of: 21-15-9 Thrusters 95/65-lb Pull-Ups
9
20 Linda (W)
10 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-% BW
9
21 WOD-5203522 (WGM)
3 rounds for time of: 5 Burpees 20 Double Kettlebell Clean 1,5-pood 30 Alternating floor press 1-pood 20 Kettlebell Swing 1,5-pood 30 sec Rest
9
22 WOD-5665565 (WG)
5 rounds for time of: 20 GHD Sit-ups 5 Push Jerks 155-lb
9
23 French Kiss (WGM)
For time: 400 meters Sandbag Carry 75/45-lb 21 Burpees 75/45-lb 15 Hand Release Push-Up 9 Pull-Ups 50 Jump Rope (Single) 9 Pull-Ups 15 Hand Release Push-Up 21 Burpees 75/45-lb 400 meters Sandbag Carry 75/45-lb
10
24 CrossFit TS-007 (WG)
4 rounds for time of: 10 Deadlifts 155/67-lb 20 Toes to bar 15 Kettlebell Swing 53/36-lb 10 Goblet Squat 53/36-lb
10
25 Run 10 km (M)
For time: 10000 meters Run
11
26 Squat Snatch 5-5-5-5-5 (W)
For strength: Squat Snatches 75/75-% RM
12
27 100 burpee snatch (WG)
100 rounds for time of: 1 Burpees 1 Left Arm Dumbbell Snatch 53/36-lb 1 Right Arm Dumbbell Snatc 53/36-lb
12
28 Adam Brown (WG)
2 rounds for time of: 24 Deadlifts 275-lb 24 Wall Ball 20-lb 24 Bench press 200-lb 24 Box Jump 24-inch 24 Wall Ball 20-lb 24 Squat Cleans 135-lb
12
29 WOD-9094906 (W)
6 rounds for time of: 5 5-3-3-1-1-1 Back Squats 155-lb 3 5-3-3-1-1-1 Back Squats 177-lb 3 5-3-3-1-1-1 Back Squats 177-lb 1 5-3-3-1-1-1 Back Squats 188-lb 1 5-3-3-1-1-1 Back Squats 199-lb 1 5-3-3-1-1-1 Back Squats 210-lb
13
30 Row and Bike (M)
For time: 25 calorie Assault Air Bike 50 calorie Row 50 calorie Assault Air Bike 25 calorie Row
13
31 Chest supported Barbell Row 5-5-5-5-5 (W)
For strength: 5 Bent Barbell Row 155-lb
13
32 5000 meter row (M)
For time: 5000 meters Row
13
33 run 12km (M)
For time: 12000 meters Run
14
34 Fortress light (W)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Push Jerks 111-lb Kettlebell Swing 2-pood
15
35 WOD-7075711 (WG)
For time: 25 Kettlebell Snatch 1-pood 50 One arm Kettlebell press 1-pood 50 Kettlebell Swing 1-pood 50 Turkish Get-Up 1-pood 50 Double Kettlebell Clean 1-pood 50 Goblet Squat 1-pood 50 Kettlebell Snatch 1-pood
15
36 ACT 15102018 (W)
Do Every Minute On the Minute through 12 minutes of: 8 Deadlifts 199/45-lb 4 Hang Squat Clean 111/56-lb 4 Hang Power Clean 111/56-lb
16
37 WOD-223184 (WM)
For time: 75 Wall Ball 20/14-lb 75 Kettlebell Swing 53/35-foot 750 meters Row
17
38 Chelsea (G)
Complete as many rounds as possible in 30 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats
17
39 workout 20.1 (WG)
10 rounds for time of: 8 Power Snatchs 95/65-lb 10 Burpees Bar-Facing
17
40 Run 3 km (M)
For time: 3000 meters Run
18
41 Run 3 km (M)
For time: 3000 meters Run
18
42 JUMPING300 (M)
Complete as many rounds as possible in 5 minutes of: Jumping Jack
19
43 Gingerbread (W)
7 rounds for time of: 5-5 Kettlebell Snatch 10 Two Arm KettleBell Row 5-5 Alternating kettlebell shoulder press
19
44 WOD-0852780 (WM)
For time: 900-650-400 meters Row 50-35-20 Dumbbell Snatch 40-lb
19
45 WOD-0852780 (WM)
For time: 900-650-400 meters Row 50-35-20 Dumbbell Snatch 40-lb
20
46 WOD-6428335 (WM)
For time: 20-16-12-8 Bench press 75-% BW 20-16-12-8 Deadlifts 100-% BW 20-16-12-8 Push Press 50-% BW 20-16-12-8 Kettlebell Swing 1,5-pood 200-400-600-800 meters Run
20
47 210 (W)
20 rounds for time of: 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 Bench press 110-lb Deadlifts 110-lb Dumbbell Press 20-lb Dumbbell Push Press 14-lb Sumo Deadlift High Pull 2-pood
21
48 Special Mary (G)
For time: 5 Handstand Push-ups 10 One Leg Squats 15 Pull-Ups 10 Handstand Push-ups 20 One Leg Squats 30 Pull-Ups 15 Handstand Push-ups 30 One Leg Squats 45 Pull-Ups 10 Handstand Push-ups 20 One Leg Squats 30 Pull-Ups 5 Handstand Push-ups 10 One Leg Squats 15 Pull-Ups
22
49 WOD-0250478 (WM)
Complete as many rounds as possible in 9 minutes of: 3 Deadlifts 225-lb 6 Thrusters 135-lb 200 meters Row
22
50 180710 Scaled (WM)
Complete as many rounds as possible in 7 minutes of: 50 Double Unders 10 Overhead Squats 67-lb
23
51 WOD-2490125 (WM)
Complete as many rounds as possible in 20 minutes of: 5 Power Cleans 95/65-lb 5 Front Squats 95/65-lb 5 Push Press 95/65-lb 500 meters Row
24
52 23032018 (WG)
Complete as many rounds as possible in 20 minutes of: 5 Bench press 155/78-lb 5 Sit-Ups 5 Kipping Pull-Up
25
53 Boom (WGM)
Complete as many rounds as possible in 20 minutes of: 10 Deadlifts 135/95-lb 10 Power Cleans 135/95-lb 20 Push-Ups 20 Double Unders
26
54 WOD-9907680 (WGM)
3 rounds for time of: 10 Shoulder Press 89-lb 20 GHD Sit-ups 400 meters Run
26
55 We Come in Peace (WGM)
Complete as many rounds as possible in 15 minutes of: 10-10 Dumbell Power Snatch 50/35-lb 10 Strict Pull-Up 100 Jump Rope (Single)
27
56 Open WorkOut 4 (GM)
For time: 50 Push-Ups 10 Jumping Jack 50 Sit-Ups 10 Jumping Jack 50 Air Squats 10 Jumping Jack 50 Pull-Ups 10 Jumping Jack
27
57 WOD-4766280 ()
REST DAY
28
58 250 (G)
5 rounds for time of: 10 Pull-Ups 20 Burpees 20 Sit-Ups
29
59 Lanchbreak (W)
For time: 15 Shoulder Press 67-lb 20 Overhead Squats 67-lb 25 Push Press 67-lb 30 Front Squats 67-lb 35 Push Jerks 67-lb 40 Back Squats 67-lb
30
60 Base (W)
3 rounds for time of: 21-15-9 Deadlifts 100-% BW Bench press 100-% BW Back Squats 100-% BW
30
61 From 100 to 10 (WGM)
For time: 100 Air Squats 90 Double Unders 80 Push-Ups 70 Sit-Ups 60 Jumping Pull-up 50 Kettlebell Swing 1,5-pood 40 Back Extensions 30 Box Jump 24-inch 20 Deadlifts 220/135-lb 10 Burpees
31
62 200 cal bike (M)
For time: 200 calorie Bicycling
31
63 Clean and Jerk 3-3-3-3 (W)
For strength: Clean and Jerk 85-% RM
32
64 02072018 (M)
For time: 5000 meters Bicycling
33
65 WOD-9094906 (W)
6 rounds for time of: 5 5-3-3-1-1-1 Back Squats 155-lb 3 5-3-3-1-1-1 Back Squats 177-lb 3 5-3-3-1-1-1 Back Squats 177-lb 1 5-3-3-1-1-1 Back Squats 188-lb 1 5-3-3-1-1-1 Back Squats 199-lb 1 5-3-3-1-1-1 Back Squats 210-lb
33
66 WOD-9094906 (W)
6 rounds for time of: 5 5-3-3-1-1-1 Back Squats 155-lb 3 5-3-3-1-1-1 Back Squats 177-lb 3 5-3-3-1-1-1 Back Squats 177-lb 1 5-3-3-1-1-1 Back Squats 188-lb 1 5-3-3-1-1-1 Back Squats 199-lb 1 5-3-3-1-1-1 Back Squats 210-lb
34
67 010082018 vo (G)
4 rounds for time of: 10 Strict Pull-Up 7 Handstand Push-ups
34
68 010082018 vo (G)
4 rounds for time of: 10 Strict Pull-Up 7 Handstand Push-ups
35
69 Gula-180604-easy (GM)
For time: 100 Double Unders 25 Parallette Handstand push-up 25 Chest-To-Bar Pull-Ups 25 Handstand Push-ups 100 Double Unders
36
70 WOD-9626592 (W)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Bench press meters Dumbbell Waiters Walks
37
71 WOD-9626592 (W)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Bench press meters Dumbbell Waiters Walks
38
72 Khortytsia Island (WGM)
For time: 1800 meters Run 75 Sit-Ups 900 meters Run 60 Burpees 600 meters Run 50 Dumbbell Push Press 34/23-lb
39
73 Deadlift 1RM (W)
For strength: 1 Deadlifts
40
74 Base (W)
3 rounds for time of: 21-15-9 Deadlifts 100-% BW Bench press 100-% BW Back Squats 100-% BW
40
75 D and B (WG)
Complete max Reps in 6 minutes limit: 1-2-3-4-5-6-7-8-9-10 Deadlifts 75-% RM 1-2-3-4-5-6-7-8-9-10 Burpees
41
76 Back Squat 1RM (W)
For strength: 1 Back Squats
42
77 Gula-180604-easy (GM)
For time: 100 Double Unders 25 Parallette Handstand push-up 25 Chest-To-Bar Pull-Ups 25 Handstand Push-ups 100 Double Unders
43
78 D and B (WG)
Complete max Reps in 6 minutes limit: 1-2-3-4-5-6-7-8-9-10 Deadlifts 75-% RM 1-2-3-4-5-6-7-8-9-10 Burpees
43
79 010082018 vo (G)
4 rounds for time of: 10 Strict Pull-Up 7 Handstand Push-ups
44
80 Khortytsia Island (WGM)
For time: 1800 meters Run 75 Sit-Ups 900 meters Run 60 Burpees 600 meters Run 50 Dumbbell Push Press 34/23-lb
44
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Short info

План для тренировок в зале с использованием упражнений на силу и выносливость, состоящая в основном из аэробных упражнений, гимнастики (упражнения с весом собственного тела) и тяжёлой атлетики, для людей которые имеют среднюю или высокую базовую подготовку с целью подготовки к соревнованиям по CrossFit

Что такое кроссфит? Кроссфит – круговая тренировка, в которой упражнения без остановки повторяются вновь и вновь, образовывая тем самым замкнутую цепочку. Главная задача – выполнить составленный ранее комплекс упражнений за минимально короткое время. План для тренировок в зале с использованием упражнений на силу и выносливость, состоящая в основном из аэробных упражнений, гимнастики (упражнения с весом собственного тела) и тяжёлой атлетики, для людей которые имеют среднюю или высокую базовую подготовку с целью подготовки к соревнованиям по CrossFit здесь в данном плане календаре вы сможете быстро подтянуть вашу форму, стать еще сильнее чем вы можете себе представить, план составляется уникальным образом где тренировки никогда не повторяются...Каждый день у нас что то новое и интересное!!

Что такое кроссфит? Кроссфит – круговая тренировка, в которой упражнения без остановки повторяются вновь и вновь, образовывая тем самым замкнутую цепочку. Главная задача – выполнить составленный ранее комплекс упражнений за минимально короткое время. План для тренировок в зале с использованием упражнений на силу и выносливость, состоящая в основном из аэробных упражнений, гимнастики (упражнения с весом собственного тела) и тяжёлой атлетики, для людей которые имеют среднюю или высокую базовую подготовку с целью подготовки к соревнованиям по CrossFit здесь в данном плане календаре вы сможете быстро подтянуть вашу форму, стать еще сильнее чем вы можете себе представить, план составляется уникальным образом где тренировки никогда не повторяются...Каждый день у нас что то новое и интересное!!