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Workout planning (programming) Home Training Plan

The training program can be performed in any convenient place - at home, on the street or on vacation. The main advantage is that you need minimum equipment, which in case of its absence you can replace with the improvised items. Also, this program promotes regularity in implementation, because you can workout at a time convenient for you. Training consists of easy-to-do exercises that even a newbie can perform. Kettlebells or balls with sand are usually used as weights in training, but you can replace them with bottles of water, a cat or something else.

Author: 

wodcatbot

Crossfit
Fitness

Training plan list

WorkoutTraining dayModality
1Handstand Practice

For time: 20 minutes Handstand
Day 1G
2Home Training-001

Complete as many rounds as possible in 10 minutes of: 5 Pull-Ups 10 Push-Ups 15 Kettlebell Push Jerks
Day 8WG
3Home Training-002

4 rounds for time of: 20 Goblet Squat 20 Walking Lunge 20 Kettlebell Swing
Day 3WG
4Angie

For time: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats
Day 4G
5Handstand Walk Practice

For time: 20 minutes Handstand Walks
Day 5G
6Home Training-003

3 rounds for time of: 21-15-9 Overhead Squats 1/1-pood Burpees 1/1-pood Clean and Jerk 1/1-pood Deadlifts 1/1-pood
Day 5WG
7Home Training-004

5 rounds for time of: 10 Kipping Pull-Up 10 Kettlebell Push Jerks 10 Push-Ups
Day 6WG
8Home Training-005

10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Kettlebell Goblet Thruster 1/1-pood Burpees
Day 7WG
9Home Training-006

For time: 5 Push Press 1-pood 5 Goblet Squat 1-pood 5 Kettlebell Push Jerks 1-pood 5 Double Kettlebell Clean 1-pood
Day 15W
10Home Training-007

10 rounds for time of: 10 Kettlebell Sumo Deadlift 1/1-pood 10 Goblet Squat 10 Kettlebell Swing
Day 9W
11Handstand Practice

For time: 20 minutes Handstand
Day 10G
12Home Training-008

3 rounds for time of: 20 Wall Climb 100 meters Overhead Walks 1/1-pood 20 Push Press 1/1-pood
Day 10WG
13Home Training-009

For time: 50 Pull-Ups 100 Push-Ups 50 Knees to Elbows
Day 11G
14Home Training-011

For time: 100 Overhead Lunge 100 Crunch 100 Push-Ups 100 Goblet Squat
Day 12WG
15Home Training-012

For time: 10 Shoulder Press 15 Overhead Squats 20 Push Press 25 Goblet Squat 30 Push Jerks
Day 13W
16Home Training-013

3 rounds for time of: 21-15-9 Deadlifts Weighted Pull-ups Push-Ups
Day 14WG
17Home Training-014

For time: 20 Weighted Lunges 30 Kipping Pull-Up 20 Weighted Lunges 30 Push-Ups 20 Weighted Lunges 30 Sit-Ups 20 Weighted Lunges
Day 2WG

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Short info

The training program can be performed in any convenient place - at home, on the street or on vacation. The main advantage is that you need minimum equipment, which in case of its absence you can replace with the improvised items. Also, this program promotes regularity in implementation, because you can workout at a time convenient for you. Training consists of easy-to-do exercises that even a newbie can perform. Kettlebells or balls with sand are usually used as weights in training, but you can replace them with bottles of water, a cat or something else.

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