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 est pense pour les athletes qui veulent un entrainement CrossFit clair et efficace. Chaque seance suit une structure pratique de 60 minutes.
Qu'est-ce qu'un WoD en CrossFit ?
WoD signifie Workout of the Day. C'est la seance principale du jour, souvent melangee entre gymnastique, haltéro et conditioning.
Les debutants peuvent-ils suivre ces seances ?
Oui. Les WoD sont adaptables avec des charges, variantes de mouvements et volumes ajustes.
Comment generer vite des idees de workout ?
Utilise la bibliotheque WodLab comme generateur. Choisis un format AMRAP, EMOM ou For Time, puis adapte selon ton niveau.
