30 WODs de Crosstraining Simples y Sin Equipamiento Excesivo

Bienvenidos a un viaje práctico y accesible hacia el mundo del Crosstraining, donde la simplicidad se encuentra con la efectividad. En este manual, te invitamos a descubrir 30 WODs (Workouts of the Day) diseñados para aquellos que buscan desafíos sin complicaciones, con pocos movimientos pero impacto significativo.

Sabemos que tu tiempo y recursos son valiosos, y es por eso que hemos seleccionado rutinas que no requieren una variedad excesiva de equipos. Estos WODs están diseñados para todos, desde principiantes hasta aquellos con experiencia, ofreciendo una mezcla perfecta de simplicidad y eficacia.

Sumérgete en la esencia del crosstraining, donde la adaptabilidad y la intensidad se encuentran en movimientos simples pero poderosos. Prepárate para romper barreras sin la necesidad de un arsenal de equipos complicados. ¡Vamos a empezar!

30 WODs de Crosstraining Simples y Sin Equipamiento Excesivo

1 For time: 21 back squats 42 GHD sit-ups 15 back squats 30 GHD sit-ups 9 back squats 18 GHD sit-ups ♀ 155 lb. ♂ 225 lb.

2 Complete as many rounds as possible in 7 minutes of: 20 dumbbell push presses 40 double-unders

3 Complete as many rounds as possible in 15 minutes of: 12 muscle-ups 36 kettlebell swings ♀ 1.5 pood ♂ 2 pood

4 Complete as many rounds as possible in 10 minutes of:

5 strict handstand push-ups 10 med-ball cleans

♀ 14-lb. ball ♂ 20-lb. ball

5 3 rounds for time of:

800-m run 21 toes-to-bars 12 deadlifts

♀ 185 lb. ♂ 275 lb.

6 Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups 10 ring push-ups 20 box step-ups

♀ 24-in. box ♂ 30-in. box

7 5 3-minute rounds of:

10 front squats 10 box jumps Row for max calories

Rest 3 minutes between rounds.

♀ 125-lb. squat, 30-in. box

8 3 rounds for time of:

Run 200 meters 7 dumbbell push presses 14 ring rows

♀ 45-lb. DBs ♂ 70-lb. DBs

9 3 rounds for time of:

50 lunges 7 muscle-ups 10 hang squat clean and push jerks

♀ 95 lb. ♂ 135 lb.

10 4 rounds of:

1 minute of burpees 1 minute of GHD sit-ups Rest 1 minute

11 Complete as many rounds as possible in 20 minutes of:

5 strict weighted pull-ups 10 weighted sit-ups 15 dumbbell squats

♀ 25-lb. DBs ♂ 35-lb. DBs

12 For time:

Row 500 meters 30 body-weight bench presses Row 1,000 meters 20 body-weight bench presses Row 2,000 meters 10 body-weight bench presses

13 DG Complete as many rounds as possible in 10 minutes of:

8 toes-to-bars 8 dumbbell thrusters 12 dumbbell walking lunges

♀ 25-lb. DBs ♂ 35-lb. DBs

14 Zeus

3 rounds for time of: 30 wall-ball shots 30 sumo deadlift high pulls 30 box jumps 30 push presses 30-cal. row 30 push-ups 10 body-weight back squats

♀ 14-lb. ball, 55-lb. SDHP and press, 16-in. box ♂ 20-lb. ball, 75-lb. SDHP and press, 20-in. box

15 21-15-9 reps for time of:

Dumbbell squat cleans Strict pull-ups Deficit push-ups (hands on DBs)

♀ 35-lb. DBs ♂ 50-lb. DBs

16 3 rounds for time of:

Row 500 meters 12 muscle-ups

17 Complete as many rounds as possible in 30 minutes of:

500-m row 3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

18 Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts Etc.

♀ 20-in. box, 155 lb. ♂ 24-in. box, 225 lb

19 Annie

50-40-30-20-10 reps for time of:

Double-unders Sit-ups

20 Elizabeth

21-15-9 reps for time of:

Cleans Ring dips

♀ 95 lb. ♂ 135 lb.

21 4 rounds for time of:

400-m run 200-m farmers carry

♀ 35-lb. DBs ♂ 50-lb. DBs

22 Isabel

30 snatches for time

♀ 95 lb. ♂ 135 lb.

23 12-9-6 reps for time of:

Deadlifts Bar muscle-ups

♀ 205 lb. ♂ 315 lb.

24 3 rounds of:

7 dumbbell bench presses 5 strict pull-ups

Then, Row 1,000 m for time

25 Complete as many rounds as possible in 20 minutes of: 5 power snatches 7 toes-to-bars 9 box jumps ♀ 75 lb., 20-in. box ♂ 115 lb., 24-in. box

26 5 rounds for time of:

20 wall-ball shots 10 deadlifts

♀ 14-lb. ball, 155-lb. barbell ♂ 20-lb. ball, 225-lb. barbell

27 3 rounds for time of:

Row 250 meters 21 dumbbell thrusters 12 chest-to-bar pull-ups

♀ 20-lb. DBs ♂ 30-lb. DBs

28 Helen

3 rounds for time of:

Run 400 meters 21 kettlebell swings 12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

29 30-25-20-15-10-5 reps for time of:

Burpees Pull-ups

30 Complete as many rounds as possible in 20 minutes of:

30 dumbbell power cleans 20 dips 100 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs