Cross Fit Training

1. 6-round Bodyweight WOD

Do 6 rounds of:

  • 10 Pushups
  • 15 V-Ups
  • 20 Jumping Air Squat
  • “Hit this workout hard and as fast as you can,” says Manzo. “It’s going to be a fight.”

2. 16-minute AMRAP

In 16 minutes, do as many rounds as possible (AMRAP) of:

  • 10 Burpees
  • 10 Pullups
  • 20 Lunges
  • 20 Situps
  • “This will be a grind. Have a good solid warm up, then get right into it,” says Manzo.

3. 20-minute EMOM

This workout follows an every-minute-on-the-minute (EMOM) pattern. Do the prescribed exercises at the start of each minute, and then rest for the remainder of each minute. Do this pattern five times, for 20 total minutes.

  • Minute 1: 15 Pushups
  • Minute 2: 10 Pullups
  • Minute 3: 15 Situps
  • Minute 4: 20 Lunges
  • “Work hard to hit that goal in the minute and enjoy the rest until the next!” says Manzo.

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4. Ten to One

This workout uses an ascending/descending rep scheme. On your first “round,” you’ll do 10 burpees and 1 pullup. The next round, you’ll do 9 burpees and 2 pullups, and so on until you finish at 10 pullups and 1 burpee.

  • Burpees: 10-9-8-7-6-5-4-3-2-1
  • Pullups: 1-2-3-4-5-6-7-8-9-10
  • Try to rest as little as possible between rounds.

5. 10 rounds of 20

Do 10 rounds of the following:

  • 20 Mountain Climbers
  • 20 Situps
  • 20 Air squats
  • 20 Lunges
  • “Who doesn’t want a core and leg burner?” says Manzo. “This will have you sweating and your legs burning.”

6. Murph

  • 1-mile Run
  • 100 Pullups
  • 200 Pushups
  • 300 Air Squat
  • 1-mile Run

7. 7-minute AMRAP

In seven minutes, do as many rounds as possible of the following:

  • 10 Lunges
  • 10 Mountain Climbers
  • 10 Pushups
  • “Enjoy the rest and hit the AMRAPs hard and fast,” says Manzo.

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8. 16-minute Upper-Body AMRAP

In 16 minutes, do as many rounds as possible (AMRAP) of:

  • 8 Burpees
  • 8 Pushups
  • 16 Pullups
  • 16 Hanging Knee Tucks or Situps
  • “It’s going to be an upper-body killer,” says Manzo.

9. Full-throttle AMRAP

In 20 minutes, do as many rounds as possible (AMRAP) of:

  • 21 Jumping Air Squats
  • 15 Pushups
  • 9 Burpee Pullups (Grab the pullup bar at the top of the burpee jump and finish the pullup.)
  • 9 Burpee Pullups (Grab the pullup bar at the top of the burpee jump and finish the pullup.)

10. High-rep Bodyweight Classic

  • 10 Pushups
  • 10 Air Squats
  • 10 Burpees
  • 10 Air Squats
  • Rest as little as possible between rounds. “High reps equal a great aerobic workout,” says Manzo.



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