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WOD - Strength & Cardio (Run)

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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1K views2 pages

WOD - Strength & Cardio (Run)

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.

Uploaded by

Daniel
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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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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