CrossTraining: the most popular WODs

The murph

The Murph WOD

For this first WOD, we have chosen a sequence of exercises which does not require any equipment so you can do it almost anywhere.

For time (as soon as possible)

  • Run 1.6 kilometers
  • 100 pull-ups
  • 200 Push-ups (push-ups)
  • 300 air squats
  • Run 1.6 kilometers

Of course, pull-ups, push-ups and squats can be done multiple times (taking a break at regular intervals) in order to maintain good technique and recover. What matters here is to complete the circuit as quickly as possible.


Frank WOD

Fran is one of the most famous and difficult WODs. It breaks down as follows: chain three circuits with a number of 21, 15 then 9 repetitions per exercise. The circuit consists of two exercises only: Thrusters and Pull-ups.

For Time: 5 minutes

  • 21 thrusters
  • 21 pull-ups
  • 15 thrusters
  • 15 pull ups
  • 9 thrusters
  • 9 pull-ups

Load of 43kg for men and 29kg for women.


Wod Barbara CrossFit

This WOD is relatively complete because it works both the upper body and the lower body on basic movements. The number of circuits to be performed also helps to strengthen cardiovascular capacity.

5 rounds for time (to be done 5 times as quickly as possible)

  • 20 Pull-ups
  • 30 Push-ups (push-ups)
  • 40 Sit-ups (full crunch)
  • 50 Squats

3 minutes of rest are imposed between each round.

Filthy 50

Filthy 50 WOD

This WOD is, in our opinion, the most complete because it solicits all the capacities sought by CrossTraining practitioners.

It can be done in less than 25 minutes

  • 50 Box jumps on a 60 cm box
  • 50 Jumping pull-ups (jumping pull-ups on a box)
  • 50 kettlebell swings
  • 50 Walking lunge steps
  • 50 Knees to elbows
  • 50 Push presses at 20 kg
  • 50 Back extensions
  • 50 Wallballs at 9 kg
  • 50 burpees
  • 50 Double-unders (jump rope with 2 turns of the rope)
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If this WOD seems too difficult for you, it is possible to perform 25 repetitions of each exercise before going to 50 once you are trained.


Angie WOD

For lovers of round numbers, here is a WOD of extreme intensity. Each set of an exercise must be completed before moving on to the next!


  • 100 push ups
  • 100 pull ups
  • 100 sit-ups
  • 100 Squats


WOD Randy

Some WODs are less complete and only involve one movement. This is the case of Randy, which has the big advantage of improving the Snatch technique. This type of WOD is particularly interesting for people who want to improve their performance in order to make a more complete WOD, incorporating the new mastered movement.


The goal is to achieve 75 reps with a weight of 75 poundsor 34 kg.

The Seven

WOD The Seven

Anyone like the number 7? With this WOD, chances are you’ll stop loving it!

7 rounds for time:

  • 7 Handstand push-ups
  • 7 Thrusters, 60kg
  • 7 knees to elbows
  • 7 Deadlifts, 110kg
  • 7 Burpees
  • 7 kettlebell swings, 32 kg
  • 7 pull ups

Can you complete the cycle in less than 35 minutes? Well done !


Cindy WOD

We will end this series of the most popular WODs with a sequence of 3 exercises to be performed as many times as possible in the space of 20 minutes. It is a very popular combination of exercises among bodybuilders who want to increase the intensity of their sessions.

Time: 20 minutes

  • 5 pull ups
  • 10 push ups
  • 15 Squats

Training is the basis of success in WODs. But your progress can also come from supplementation with dietary supplements. For the specificity of this discipline, we particularly recommend the consumption of proteins, training boosters as well as BCAA formulas to promote muscle recovery.

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