Comment créer votre propre entraînement CrossFit du jour (WOD) ? | Charlie Tango Fitness

How to Create Your Own CrossFit Workout of the Day (WOD)

If you're looking for creative ways to train smarter, not harder, look no further than some of the commonly used workout of the day (WOD) formats in CrossFit.

If you don't belong to a "club" (CrossFit jargon for a facility), no problem: you can still enjoy the many benefits of these effective and time-saving training methods by creating your own WOD that will boost your fitness in a whole new way.

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The verse

What is it: The verse consists of two movements performed in repetition in time.

Equipment Options: Versatile equipment such as dumbbells, kettlebells, SandBells, medicine balls, and barbells are ideal for this particular format.

Exercise Selection: Pairing movements allows for a variety of creative approaches to structuring your workout.

Whether you choose to pair opposing movements, such as a push and pull exercise (for example, dumbbell lunges and medicine ball push-ups), or you choose to pair two challenging total-body moves (for example, dumbbell push-ups and burpees) for an added challenge, your approach and equipment choice will vary depending on your fitness goals.

What to like: If you're new to CrossFit-style training, we think this format can be effective because it's mentally easy to approach.

In fact, as you progress in training, the sets become easier, because you perform fewer repetitions for each movement.

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Sample Workout: This particular workout, which is performed in real time, is one of Stevenson's favorites.

21-15-9 repetitions of:
Back Squats
KB Swings

For this format, start by choosing the weight that works best for you for each exercise. Move on to the first round by performing 21 repetitions of each of the chosen exercises.

Without resting, move on to round 2 by performing 15 repetitions of each exercise, and for round 3, perform nine repetitions of each movement. Finally, note your time.

Another approach you can take for this style of training—and one of my favorites—is to perform 10 sets of selected exercises, starting by performing exercise A for 10 reps and exercise B for one rep.

All while decreasing exercise A by one repetition and adding one repetition of exercise B in each set until the 10th set, during which you perform one repetition of exercise A and 10 of exercise B.

AMRAP

What it is: AMRAP (As many rounds as possible) involves performing a series of exercises as many times as possible in a given time.

Equipment Options: Bodyweight exercises work great in this format, allowing you to sweat anywhere, anytime, whether you're working out at home, at the gym, or while traveling.

Other portable equipment, such as kettlebells, sandbells, and medicine balls, can also be used to add variety and new challenges to this format.

Exercise Selection: To improve movement efficiency, consider using a variety of proven or creative, equipment-free compound exercises that revolve around the five main movement types: squats and lifts, single-leg lunges, pushes, pulls, and rotations.

Creative variations of the squat, lunge, and push-up are all great options for exploring this format and will help you maximize the movements you do inside and outside of the gym.

As you improve your movements, consider adding equipment and exploring exercises like wall balls, kettlebell bottoms up clean and press, and SandBell rear-foot elevated split squats with single-arm row for a new challenge.

You can also try adding in cardio-focused exercises, such as a 150-meter run or a 200-meter row.

What's to like: This approach is challenging yet time-efficient, allowing for an effective workout in a fraction of the time.

Much like the Couplet, this style of training can also serve as a benchmark for your training, in our opinion it allows you to re-test yourself and track your progress along the way.

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Sample Workout: This 10-minute bodyweight workout,

AMRAP 10' minutes
5 pull-ups
10 push-ups
15 squats

Ultimately, no matter what approach you take to structuring your own WOD, it's essential to establish proper joint stability and mobility through effective exercises like the glute bridge, hip hinge, prone figure 4 rotations, kneeling prisoner rotations, shoulder stabilization sets, and lateral lunges.

Using these and other movements as part of a dynamic warm-up is essential to developing efficient movement patterns, which will ultimately ensure your safety and success when you're working up a sweat.

This becomes especially important when you start adding load to movements using equipment.

Given the emphasis on technique and efficiency in CrossFit, Stevenson recommends that people research the movements and learn about proper form before attempting any movements over time or at a high intensity.

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