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Workout planning (programming) weightlifting basic training program

Author: 

wodcatbot

Crossfit
Increase Strength

Training plan list

WorkoutModality
1Back Squat 1-1-1-1-1

For strength: Back Squats
W
2Shoulder Press 5-5-5-5-5

For strength: Shoulder Press
W
3Snatch 3-3-3-3-3

For strength: 3-3-3-3-3 Snatch 80/80-% RM
W
4Push Press 1-1-1-1-1

For strength: Push Press
W
5Front Squat 5-5-5-5-5

For strength: 5-5-5-5-5 Front Squats
W
6Barbell Bench Press 3-3-3-3-3

For strength: Bench press
W
7Clean and Jerk 1-1-1-1-1

For strength: 1-1-1-1-1 Clean and Jerk
W
8DeadLift 5x5

For strength: 5-5-5-5-5 Deadlifts 70-% RM
W
9Back Squat 3-3-3-3-3

For strength: 3-3-3-3-3 Back Squats
W
10Sholuder Press 1-1-1-1-1

For strength: 1-1-1-1-1 Shoulder Press
W
11Snatch 5-5-5-5-5

For strength: 5-5-5-5-5 Snatch
W
12Push Press 3-3-3-3-3

For strength: 3-3-3-3-3 Push Press
W
13Front Squat 1-1-1-1-1

For strength: 1-1-1-1-1 Front Squats
W
14Back Squat 5-5-5-5-5

For strength: 5-5-5-5-5 Back Squats
W
15Shoulder Press 3-3-3-3-3

For strength: 3-3-3-3-3 Shoulder Press
W
16Deadlift 1-1-1-1-1

For strength: 1-1-1-1-1 Deadlifts
W
17Push Press 5-5-5-5-5

For strength: 5-5-5-5-5 Push Press
W
18Front Squat 3-3-3-3-3

For strength: 3-3-3-3-3 Front Squats
W
19Snatch 1RM

For strength: 1-1-1-1-1 Snatch
W
20Bench Press 5x5

For strength: 5-5-5-5-5 Bench press
W
21Clean and Jerk 3-3-3-3-3

For strength: 3-3-3-3-3 Clean and Jerk
W
22Bench Press 1-1-1-1-1

For strength: 1-1-1-1-1 Bench press
W
23Clean and Jerk 5-5-5-5

For strength: 5-5-5-5 Clean and Jerk
W
24Deadlift 3-3-3-3-3

For strength: 3-3-3-3-3 Deadlifts
W
25Squat Clean 1-1-1-1-1

For strength: 1-1-1-1-1 Squat Cleans
W
26Snatch Balance 5-5-5-5-5

For strength: 5-5-5-5-5 Snatch Balance
W
27Push Jerk 3-3-3-3-3

For strength: 3-3-3-3-3 Push Jerks
W
28Snatch Balance 1-1-1-1-1-1-1

For strength: 1-1-1-1-1-1-1 maximum Snatch Balance
W
29Thruster 1-1-1-1-1

For strength: 1-1-1-1-1 Thrusters
W
30Squat Clean 3-3-3-3-3

For strength: 3-3-3-3-3 Squat Cleans
W
31Push Jerk 1-1-1-1-1

For strength: 1-1-1-1-1 Push Jerks
W
32Squat Clean 5-5-5-5-5

For strength: 5-5-5-5-5 Squat Cleans
W
33Snatch Balance 3-3-3-3-3

For strength: 3-3-3-3-3 Snatch Balance
W
34Thruster 1-1-1-1-1

For strength: 1-1-1-1-1 Thrusters
W
35Power Clean 5-5-5-5-5

For strength: 5-5-5-5-5 Power Cleans
W
36Overhead Squats 3-3-3-3-3

For strength: 3-3-3-3-3 Overhead Squats
W
37Power Clean 1-1-1-1-1

For strength: 1-1-1-1-1 Power Cleans
W
38Overhead Squat 5-5-5-5-5

For strength: 5-5-5-5-5 Overhead Squats
W
39Thruster 3-3-3-3-3

For strength: 3-3-3-3-3 Thrusters
W
40Overhead Squat 1-1-1-1-1

For strength: 1-1-1-1-1 Overhead Squats
W
41Thruster 5-5-5-5-5

For strength: 5-5-5-5-5 Thrusters
W
42Power Clean 3-3-3-3-3

For strength: 3-3-3-3-3 Power Cleans
W

Modality distribution

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Most popular movement in wod

Most popular exercises in wod