Build Your Own Cross Training Daily Workouts


Here is a fun way to come up with your daily cross training workouts. This random generation system has the potential to create up to 100,000 unique workout variations.

Workout Description

This is a simple method of building your own CrossFit WODs, or workouts. Everything is completely random, so you will never know what the challenge will be heading into the gym that day.

You will need a deck of cards, or a random number generator application. Here's how it works.

Flip over 5 cards, once for each of the exercise boxes below. Aces are ones, and face cards are "wild cards." For wild card exercises you can pick from that specific category which exercise you would like to perform.

If you have a random number generator, have it generate a number between one and twelve. If it generates an eleven or twelve, you get to pick a wild card exercise.

Here are the 5 exercise categories:

  • Category #1 - Resistance Training/Weightlifting
  • Category #2 - Metabolic Conditioning
  • Category #3Bodyweight/Gymnastics Pool A
  • Category #4 - Kettlebell/Equipment
  • Category #5 - Bodyweight/Gymnastics Pool B

Perform each circuit for a minimum of 5 rounds. You may also choose to draw a 6th card to determine the number of rounds, up to a maximum of 8-10.

Category #1
Resistance Training/Weightlifting
Number Exercise Reps
1 Deadlifts 15
2 Cleans 10
3 Push Presses 20
4 Clean and Jerk 10
5 Overhead Squats 15
6 Snatch 10
7 Bench Press 15
8 Front Squats 15
9 Squat 20
10 Thrusters 20
Wild Card *Any From Above  
Category #2
Metabolic Conditioning
Number Exercise Reps
1 Run 1/4 Mile
2 Sprint 100 Meter
3 Bike 1 Mile
4 Jump Rope 2 Minutes
5 Sled Drag 20 Meters x 5 
6 Prowler Push 20 Meters x 5
7 Row 2 Minutes
8 Double Unders - Jump Rope 2 Minutes
9 Box Jumps 25
10 Run 1/2 Mile
Wild Card *Any From Above  
Category #3
Bodyweight/Gymnastics Pool A
Number Exercise Reps
1 Bodyweight Squats 25
2 Dips 20/AMAP
3 Hand Stand Push Up 10
4 Sit Up 30-40
5 Burpees 20
6 Pistol Squats 20 Each Leg
7 Toes to Bar 15-20
8 Back Extensions 25
9 Hanging Leg Raise 30
10 Hand Walkouts 15
Wild Card *Any From Above  
Category #4
Kettlebell/Equipment
Number Exercise Reps
1 Kettlebell Swings 50
2 Tire Flips 1-2 Minutes
3 Kettlebell Snatch 20 Each Arm
4 Farmer's Walk 20 Meters x 2
5 Double Kettlebell Jerk 20
6 Kettlebell Goblet Squats 25
7 Double Kettlebell Swing 25
8 Wall Ball 50
9 Turkish Get Ups 5-10
10 Double Kettlebell Push Press 20-25
Wild Card *Any From Above  
Category #5
Bodyweight/Gymnastics Pool B
Number Exercise Reps
1 Pull Ups 20/AMAP
2 Push Ups 20
3 Rope Climb Length
4 Muscle Up 10
5 Bodyweight Lunge 20-25
6 Tuck Jumps 25
7 Knees to Elbows 20-25
8 Jump Squats 25
9 Plank Max Time
10 Bear Crawl 20 Meters
Wild Card *Any From Above  

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