LYFTA

Program

CrossFit Weekly WOD's

5,00

Reviews

265

Downloads

Advanced

Level

55 days per week

Frequency

33 months

Duration

Cutting

Goals

Conditioning

Goals

WOD 1

Sit-Up

10 sets - 21 reps

StrongMan Dumbbell One Arm Clean and Jerk

10 sets - 14 reps

Jump on Fit-Box

10 sets - 7 reps

Deadlift

10 sets - 5 reps

Dumbbell Hang Power Clean

10 sets - 5 reps

Dumbbell Front Squat

10 sets - 5 reps

Dumbbell Clean and Press

10 sets - 6 reps

Pull-up

10 sets - 9 reps

Double Under Jump Rope

9 sets

WOD 2

Rowing

7 sets

Sit-Up

7 sets - 10 reps

Push-up

7 sets - 5 reps

Dumbbell Thruster

9 sets - 8 reps

Dumbbell Hang Power Clean

9 sets - 5 reps

Dumbbell Front Squat

9 sets - 3 reps

Jump on Fit-Box

6 sets - 8 reps

Chin-Up

6 sets - 8 reps

Double Under Jump Rope

6 sets

WOD 3

Jump on Fit-Box

4 sets - 10 reps

Push-up

4 sets - 12 reps

Sit-Up

4 sets - 14 reps

Kettlebell Goblet Squat Jump

4 sets - 12 reps

Pull-up

4 sets - 10 reps

Dumbbell One Arm Snatch

4 sets - 10-40 reps

Sit-Up

4 sets - 10-40 reps

Chin-Up

1 sets - 10 reps

Push-up

1 sets - 20 reps

Air Squat

1 sets - 40 reps

WOD 4

Rowing

5 sets

Deadlift

5 sets - 5-10 reps

Double Under Jump Rope

5 sets

Dumbbell Thruster

9 sets - 4-20 reps

Pull-up

9 sets - 4-20 reps

Double Under Jump Rope

7 sets

Dumbbell Single Leg Hip Thrust

7 sets - 15 reps

Dumbbell One Arm Snatch

7 sets - 7 reps

WOD 5

Bench Press

5 sets

Pull-up

5 sets

Dumbbell Thruster

30 sets - 10 reps

Push-up

30 sets - 5 reps

Dip on Floor with Chair

30 sets - 3 reps

Push-up

3 sets - 10-30 reps

Sit-Up

3 sets - 10-30 reps

Air Squat

3 sets - 10-30 reps

V-up

3 sets - 10-30 reps

Workouts in program

WOD 1

9 Exercises

WOD 2

9 Exercises

WOD 3

10 Exercises

WOD 4

8 Exercises

WOD 5

9 Exercises

More Workouts...