Seven CrossFit WODs without bars or discs
CrossFit is the maximum representation of concurrent training, combining both strength and resistance training. This gives it an unparalleled versatility in other sports and the best example is the WODs or workouts of the day.
There are hundreds of WODs but many of them require material that we don't always have at home. In this article we explain seven CrossFit WODs that you can do without a bar or discs.
Mary is a 20 minute AMRAP. AMRAP stands for As Many Reps / Rounds As Possible. In this case, this AMRAP has a duration of 20 minutes, so at this time you should do the following:
Annie like Mary is a simple WOD in which we only need our body weight to do so.
Helen is our third girl today.
It consists in 3 rounds for time of:
400 Meter Run
21 Kettlebell Swings
12 Pull-Ups
The name of this WOD speaks for itself. The only exercise that we will perform will be burpees and the total training time will depend on you since the number of burpees to be performed will be determined by the timer.
In the first minute, perform a single burpee, in the second minute, two burpees, and so on. The moment you cannot perform the corresponding burpees within the minute, the WOD ends.
Try to increase one minute each time you do it!
Be careful with the Murph, it is one of the hardest WODs that exist and without a doubt the most difficult of those presented in this article.
Murph will take you to the limit in the following way:
Run 1 mile (1.6 km)
100 pull-ups
200 push-ups
300 air squats
Run 1 mile
All of the above should be done with a 9 or 6 kg weight vest.
Barbara is the next WOD with a woman's name that we bring you. It consists of five rounds of the following exercises with a maximum cumulative rest of three minutes.
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
The score is the total time needed to finish the WOD, taking into account that we can only include three minutes of rest in total when we want.
There are hundreds of WODs but many of them require material that we don't always have at home. In this article we explain seven CrossFit WODs that you can do without a bar or discs.
Mary
Mary is a 20 minute AMRAP. AMRAP stands for As Many Reps / Rounds As Possible. In this case, this AMRAP has a duration of 20 minutes, so at this time you should do the following:
20' AMRAP
5 Handstand Push-Ups
10 Pistols Squats (alternating legs)
15 Pull-Ups
Annie
Annie like Mary is a simple WOD in which we only need our body weight to do so.
Just as Mary was an AMRAP, Annie is an AFAP or As Fast As Possible, where we must perform rounds of 50, 40, 30, 20 and 10 repetitions of double unders and sit-ups in the shortest possible time.
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
Helen
Helen is our third girl today.
It consists in 3 rounds for time of:
400 Meter Run
21 Kettlebell Swings
12 Pull-Ups
Death by Burpees
The name of this WOD speaks for itself. The only exercise that we will perform will be burpees and the total training time will depend on you since the number of burpees to be performed will be determined by the timer.
In the first minute, perform a single burpee, in the second minute, two burpees, and so on. The moment you cannot perform the corresponding burpees within the minute, the WOD ends.
Try to increase one minute each time you do it!
Murph
Be careful with the Murph, it is one of the hardest WODs that exist and without a doubt the most difficult of those presented in this article.
Murph will take you to the limit in the following way:
Run 1 mile (1.6 km)
100 pull-ups
200 push-ups
300 air squats
Run 1 mile
All of the above should be done with a 9 or 6 kg weight vest.
Barbara
Barbara is the next WOD with a woman's name that we bring you. It consists of five rounds of the following exercises with a maximum cumulative rest of three minutes.
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
The score is the total time needed to finish the WOD, taking into account that we can only include three minutes of rest in total when we want.
Post a Comment