MOBILITY (8:00) - Thoracic extension, front rack mobility, hips WARM-UP (12:00) - 2 rounds: 200m row, 8 front squats light, 10 push presses light, 20m farmer carry MAIN WOD (30:00) CHIPPER FOR TIME (cap 24) - 50 cal row - 40 front squats @60/42kg - 30 push press @60/42kg - 20 sandbag over shoulder @70/45kg - 400m farmer carry @2x24/16kg Scale: @43/30kg, lighter sandbag, 300m carry RX+: @70/50kg and 2x32/24kg carry RENFO (5:00) - 5 x 8 strict ring dips or box dips STRETCHING (5:00) - Quads, triceps, forearms
MOBILITY (8:00) - Ankles, calves, adductors, shoulder prep WARM-UP (12:00) - Agility prep: 4 x 20m shuttle + 2 rounds 10 jumping jacks, 10 inchworms, 8 lunges MAIN WOD (30:00) FOR TIME (cap 22) 5 rounds: - 20m shuttle x 4 - 12 burpee broad jumps - 20 sit-ups - 14 DB snatches alternating @22.5/15kg Scale: reduce to 4 rounds or @15/10kg RX+: @30/20kg and vest 10/6kg RENFO (5:00) - 3 sets: 12 single-leg RDL / side @moderate DB STRETCHING (5:00) - Calves wall + hip capsule + box breathing
MOBILITY (8:00) - Hip capsule, T-spine, grip prep WARM-UP (12:00) - 3 rounds: 6 deadlift + 6 hang power clean (light), 8 hanging knee raises, 8 cals easy bike MAIN WOD (30:00) EMOM 24 + 6 min finisher EMOM 24 (8 rounds each station): - Min 1: 6 power cleans @70/50kg - Min 2: 10 toes-to-bar - Min 3: 12/10 cals bike Then 6:00 AMRAP burpee box jump over Scale: @50/35kg, knee raises, 10/8 cals RX+: @80/57kg, bar-facing burpees finisher RENFO (5:00) - 5 x 5 strict pull-up or ring row tempo STRETCHING (5:00) - Forearms + hip flexor + breathing
MOBILITY (8:00) - Overhead squat prep, wrists, hips WARM-UP (12:00) - 3 rounds: 6 muscle snatch PVC, 6 overhead squats empty bar, 100m run MAIN WOD (30:00) ASCENDING LADDER 1 to 10 - Squat Snatch @50/35kg - Burpee Over Bar (2x reps of snatch) Every 2:00, run 200m then continue ladder Scale: @35/25kg, step-over burpee RX+: @60/42kg RENFO (5:00) - 5 min heavy front rack hold walking (20m chunks) STRETCHING (5:00) - Triceps/lat doorway stretch + pigeon pose
MOBILITY (8:00) - Ankles, quads, wrists, overhead prep WARM-UP (12:00) - 2 rounds: 250m bike, 10 wall balls, 6 pull-ups, 6 deadlifts light MAIN WOD (30:00) CHIPPER FOR TIME (cap 24) - 80 Double Unders - 60 Wall Balls @9/6kg - 40 KB Swings @24/16kg - 30 Pull-ups - 20 Deadlifts @100/70kg Scale: 100 singles, 7/5kg wall ball, ring rows, @70/50kg RX+: C2B pull-ups + @120/85kg deadlift RENFO (5:00) - 5 x 6 heavy DB walking lunges / leg STRETCHING (5:00) - Hamstrings, lats, glutes
MOBILITY (8:00) - Hip opener sequence + shoulders + calves WARM-UP (12:00) - 3 rounds: 150m row, 6 light power cleans, 8 V-ups, 6 burpees MAIN WOD (30:00) EMOM 30 - Min 1: 10/8 cal row - Min 2: 8 power cleans @60/42kg - Min 3: 12 toes-to-bar Scale: 8/6 cal, @43/30kg, hanging knee raises RX+: 12/10 cal, @70/50kg, bar muscle-ups 6 reps RENFO (5:00) - 3 sets: 12 DB strict press @22.5/15kg STRETCHING (5:00) - Hip flexor + forearms + thoracic opener
MOBILITY (8:00) - Front rack flow, triceps smash, ankle dorsiflexion WARM-UP (12:00) - Barbell ladder: 2 rounds of 6 empty thrusters + 6 kip swings + 6 jumping pull-ups MAIN WOD (30:00) FOR TIME (cap 16) 21-15-9: - Thrusters @43/30kg - Pull-ups Immediately into 12:00 EMOM - Odd: 8 wall balls @9/6kg - Even: 10 burpees Scale: @30/20kg, ring rows RX+: @52/35kg, chest-to-bar RENFO (5:00) - 5 x 20s bike sprint / 40s easy STRETCHING (5:00) - Front rack stretch + lats + breathing
MOBILITY (8:00) - Scap + hip prep: banded shoulder traction, pigeon pulses, wrist circles WARM-UP (12:00) - 3 rounds: 8 ring rows, 10 incline push-ups, 12 air squats, 100m jog MAIN WOD (30:00) AMRAP 20: - 5 Pull-ups - 10 Push-ups - 15 Air Squats Then immediately 10:00 cash-out run @ sustainable pace Scale: ring rows / knee push-ups / box squats RX+: strict pull-ups + deficit push-ups RENFO (5:00) - 3 x 30s weighted plank + 20s rest STRETCHING (5:00) - Chest opener, quad stretch, calf wall stretch
MOBILITY (8:00) - 2 rounds: 45s couch stretch / side, 45s thoracic openers, 45s ankle rocks WARM-UP (12:00) - 3 rounds: 200m easy run, 10 PVC pass-throughs, 8 ring rows, 8 light KB swings MAIN WOD (30:00) FOR TIME (cap 22) 4 rounds: - 400m Run - 18 KB Swings @24/16kg - 10 Pull-ups Scale: 300m run, KB @16/12kg, ring rows RX+: 500m run, KB @28/20kg, chest-to-bar RENFO (5:00) EMOM 5: - Minute 1: 8 strict push-ups - Minute 2: 20s hollow hold STRETCHING (5:00) - 1 min hamstring fold / side - 1 min lat stretch / side - 1 min box breathing
100 Double Unders / 80 Wall Balls @9/6kg / 60 KB Swings @24/16kg / 40 Pull-ups / 20 Hang Cleans @60/42kg
EMOM 30: Odd -> 3 Power Cleans @70/50kg | Even -> 10 Toes-to-Bar
21-15-9: Deadlift @100/70kg, Box Jump 60/50cm, Burpee Over Bar
AMRAP 20: 5 Pull-ups / 10 Push-ups / 15 Air Squats Scale: Ring Rows / Knee Push-ups / Goblet Squats @16kg RX+: Chest-to-Bar / HSPU / OHS @35kg
MOBILITY (8:00) - Full-body flow: ankles, wrists, lats, hips WARM-UP (12:00) - 3 rounds: 200m run, 10 air squats, 8 push-ups, 6 hang cleans light MAIN WOD (30:00) PHOENIX (cap 25) 4 rounds for time: - 300m Run - 12 Hang Power Cleans @60/42kg - 12 Hand-Release Push-ups - 12 Toes-to-Bar Scale: @43/30kg, incline push-ups, knee raises RX+: @70/50kg, chest-to-bar pull-up instead of TTB RENFO (5:00) - Every minute x5: 12 GHD sit-ups or 15 abmat sit-ups STRETCHING (5:00) - Hamstrings, triceps, spinal twist
1->10: Squat Snatch @50/35kg + Bar Muscle-Up (1:2 ratio) / Every 2 min: 200m Run
WodLab esta creado para atletas que quieren entrenar CrossFit con claridad y resultados. Cada sesion sigue un formato util de 60 minutos.
Que significa WoD en CrossFit?
WoD significa Workout of the Day. Es la sesion principal del dia con combinaciones de gimnasia, pesas y acondicionamiento.
Los principiantes pueden hacer estos workouts?
Si. Los WoDs se pueden escalar con cargas adaptadas y sustituciones de movimientos.
Como generar ideas de workout rapidamente?
Usa la biblioteca de WodLab como generador de sesiones. Elige un formato y ajusta volumen e intensidad.
