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    WOD - Strength & Cardio (Run)

    Uploaded by

    Daniel
    This document outlines a 4 week workout program that follows a push/pull/crossfit rotation with rest days. Each day includes warm up, circuits or rounds focusing on different exercises, and additional targeted exercises at the end. Push days focus on exercises like shoulder presses, dips, and chest presses. Pull days include pulls ups, rows, and back exercises. Crossfit days incorporate functional movements like cleans, thrusters, and burpees. Rest days are also included to allow for recovery.

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    WOD - Strength & Cardio (Run)

    Uploaded by

    Daniel
    353 views2 pages
    This document outlines a 4 week workout program that follows a push/pull/crossfit rotation with rest days. Each day includes warm up, circuits or rounds focusing on different exercises, and additional targeted exercises at the end. Push days focus on exercises like shoulder presses, dips, and chest presses. Pull days include pulls ups, rows, and back exercises. Crossfit days incorporate functional movements like cleans, thrusters, and burpees. Rest days are also included to allow for recovery.

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    WOD - Strength & Cardio (Run)

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    This document outlines a 4 week workout program that follows a push/pull/crossfit rotation with rest days. Each day includes warm up, circuits or rounds focusing on different exercises, and additional targeted exercises at the end. Push days focus on exercises like shoulder presses, dips, and chest presses. Pull days include pulls ups, rows, and back exercises. Crossfit days incorporate functional movements like cleans, thrusters, and burpees. Rest days are also included to allow for recovery.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    353 views2 pages

    WOD - Strength & Cardio (Run)

    Uploaded by

    Daniel
    This document outlines a 4 week workout program that follows a push/pull/crossfit rotation with rest days. Each day includes warm up, circuits or rounds focusing on different exercises, and additional targeted exercises at the end. Push days focus on exercises like shoulder presses, dips, and chest presses. Pull days include pulls ups, rows, and back exercises. Crossfit days incorporate functional movements like cleans, thrusters, and burpees. Rest days are also included to allow for recovery.

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    © All Rights Reserved
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    Download as pdf or txt
    of 2

    Day 01 Day 02 Day 03 Day 04

    PUSH DAY PULL DAY Crossfit Workouts

    Warmup and dynamic Warmup and dynamic Warmup and dynamic


    stretching - 5 mins stretching - 5 mins stretching - 5 mins REST DAY

    Tempo Run - 10 Rounds ( 1min


    Run - 5k or 3K (20 to 30 min) Run, 1 min Walk)
    Circuit 1 - 3 Rounds Circuit 1 - 3 Rounds Circuit 1 - 3 Rounds

    1 Barbell Shoulder Press - 10 1 Pull ups/ Assisted Pull ups - 10 1 Barbell Clean - 10

    2 Parallel Bar Dips - 10/ Pushups 10 2 Barbell Squats - 10 2 Box Jump Cross Over - 10

    Circuit 2 - 3 Rounds Circuit 2 - 3 Rounds Circuit 2 - 3 Rounds

    3 Dumbell Shoulder Press - 10 3 Barbell Rows - 10 3 Dumbbell Clean - 10

    4 Pushups - 20/ Pike Pushups - 10 4 Front Squats - 10 4 Thrusters - 10

    Circuit 3 - 3 Rounds Circuit 3 - 3 Rounds Circuit 3 - 3 Rounds

    5 Lateral Raises - 10 5 Dumbbell Rows - 10 5 Burpees - 10

    6 Bench Press - 10 6 Leg Press - 10 6 Toe to Bar/ Hanging Leg Raises - 10

    Circuit 4 - 3 Rounds Circuit 4 - 3 Rounds Circuit 4 - 3 Rounds

    7 Front Raises - 10 7 Lat Pulls/ Australian Pullups - 10 7 Dead Lifts - 10

    8 Machine Flies - 10 8 Leg Extension - 10 8 Mountain Climbers - 10

    Following Workouts Each 3 Sets Following Workouts Each 3 Sets Following Workouts Each 3 Sets

    9 Cable Push Down - 10 X 3 9 Hamstring Curls - 10 X 3 9 Plank Dumbell Drag - 10

    10 Dumbbell Triceps Extension - 10 X 3 10 Calf Raises - 15 X 3 10 Handstand Wall Walks - 5

    11 Hanging Leg Raises - 10 11 Biceps Curls - 10 X 3 11 Plank Spider Mountain Climbers - 10


    12 Crunches - 25 12 Hammer Curls - 10 X 3 12 Plank 1 min
    Day 05 Day 06 Day 07 Day 8
    PUSH DAY PULL DAY Crossfit Workouts

    Warmup and dynamic Warmup and dynamic Warmup and dynamic


    stretching - 5 mins stretching - 5 mins stretching - 5 mins REST DAY

    Slow Long Run - 45 min to 1


    Run - 5k or 3K (20 t0 30 min) Hour
    Circuit 1 - 3 Rounds Circuit 1 - 3 Rounds Circuit - 5 Rounds

    1 Barbell Shoulder Press - 10 1 Pull ups/ Assisted Pull ups - 10 1 Barbell Clean - 10

    2 Parallel Bar Dips - 10/ Pushups 10 2 Barbell Squats - 10 2 Barbell Front Squats - 10

    Circuit 2 - 3 Rounds Circuit 2 - 3 Rounds 3 Dead Lift - 10

    3 Dumbell Shoulder Press - 10 3 Barbell Rows - 10 Following Workouts Each 3 Sets

    4 Pushups - 20/ Pike Pushups - 10 4 Front Squats - 10 4 Glute Bridge - 10 X 3

    Circuit 3 - 3 Rounds Circuit 3 - 3 Rounds 5 Plank Toe Touch - 10 X 3

    5 Lateral Raises - 10 5 Dumbbell Rows - 10 6 V ups 10 X 3

    6 Bench Press - 10 6 Leg Press - 10

    Circuit 4 - 3 Rounds Circuit 4 - 3 Rounds

    7 Front Raises - 10 7 Lat Pulls/ Australian Pullups - 10

    8 Machine Flies - 10 8 Leg Extension - 10

    Following Workouts Each 3 Sets Following Workouts Each 3 Sets

    9 Cable Push Down - 10 X 3 9 Hamstring Curls - 10 X 3

    10 Dumbbell Triceps Extension - 10 X 3 10 Calf Raises - 15 X 3

    11 Hanging Leg Raises - 10 11 Biceps Curls - 10 X 3


    12 Crunches - 25 12 Hammer Curls - 10 X 3

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