Table Of Contents
Overview
CrossFit WOD comes with competitively challenging programs to let you test the highest level of physical and psychological endurance.
There are other types of WODs of CrossFit such as Filthy 50, Murph, The Seven, Fran, Arnie, etc. Designed with the common purpose of practicing the highest level of one’s stamina, all of these WODs have different sets of exercises.
This guide includes a thorough discussion to help you get the answer for What is CrossFit WOD? What do the WODs of CrossFit include? So let’s explore it.
What does WOD stand for in CrossFit?
WOD stands for “workout of the day” in CrossFit. It is a general term used to provide you with a set of exercises in your CrossFit class.
Generally, the CrossFit class starts with warm-up sessions, then practicing skills, and finally performing the workout of the day (WOD).
What is WOD CrossFit?
In particular, CrossFit WODs include a variety of its types, and having performed one depends on the skills that one has practiced. Despite the different types of WODs, the practice results in higher levels of community sense, motivation, and satisfaction (Claudino et al, 2018).
For understanding WODs in CrossFit, its implementation purpose can make it quite clear i.e. “sports of fitness”.
Particularly, WODs in CrossFit is intense physical exercises that are designed for skill development, generating unique cross modes and stressors, including quality physical movements to upscale all metabolic pathways.
To achieve the goal of CrossFit WODs, there are different types of WODs including particular sets and reps and certain exercises to enhance the physical and psychological endurance of performers.
05 Popular WODs For CrossFitters
Workout # 1: Filthy 50
The filthy 50 as its name suggests – is going to give a tough time to its performer. Selected on the basis of physical and psychological compatibility of the athlete Filthy 50 then provides an intense criterion to test the stamina of the athlete. Here is how:
Exercises:
The set of exercises in Filthy 50 includes:
- 50 Box Jumps (24/20 in)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (1/.75 pood)
- 50 Walking Lunge Steps
- 50 Knees-to-Elbows
- 50 Push Presses (45/35 lb)
- 50 Back Extensions
- 50 Wall Ball Shots (20/14 lb)
- 50 Burpees
- 50 Double-Unders
How does it work?
In filthy 50 the athlete score is based on time – meaning the earlier an athlete performs all the 500 reps the higher score athlete gets.
However, the routine makes sure that the athlete performs the first requirement before moving to the next – for example, before performing 50 Jumping Pull-Ups the 50 box jumps must be performed. While performing the intense CrossFit workouts, don’t forget to select a durable outfit (reference for the given article)
Workout # 2: Murph
Also known as Hero WOD, Murph WOD is sure to train the physical and psychological state of an athlete at a competitive level. This workout was the favorite of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., and it is named “Murph” honoring his remembrance.
Exercises:
For instance, the set of exercises provided in Murph workout includes:
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 mile Run
Required to be performed with a Vest weighing 20 lb for men and14 lb for women.
Also, there exists Half Murph w/Full Run and ½ Murph to provide more flexibility to athletes, such as:
Half Murph w/Full Run includes:
- 1 mile Run
- 50 Pull-ups
- 100 Push-ups
- 150 Squats
- 1 mile Run
Perform with a Vest weighing 20 lb for men and14 lb for women.
And, ½ Murph includes:
- Run 800m
- 50 Pull-ups
- 100 Push-ups
- 150 Air Squats
- Run 800m
Perform with a Vest weighing 20 lb for men and14 lb for women.
How does it work?
This workout works with partitioning according to the choice of the athlete while making sure to start and end it with running. Murph WOD is designed to upscale the physical and psychological endurance of athletes.
Particularly, the time scaling is required to set the performance assessment criteria of athletes. Such as, while performing Murph, the time must be one hour or less.
Workout # 3: The Seven
The Seven workouts is another Hero Workout of CrossFit. As the name suggests, it includes 7 reps for every exercise. Particularly, this WOD as a Hero workout is challenging to withstand its competitive criteria. Therefore, a slow start and pacing accordingly are recommended.
Exercises:
Following exercises are included in the seven CrossFit WOD:
- 7 Rounds For Time
- 7 Handstand Push-Ups
- 7 Thrusters (135/95 lb)
- 7 Knees-to-Elbows
- 7 Deadlifts (245/165 lb)
- 7 Burpees
- 7 Kettlebell Swings (2/1.5 pood)
- 7 Pull-Ups
How does it work?
The seven CrossFit WODs also work according to time scaling to assess who performs best. Each round includes 49 repetitions with accordant time scaling. Therefore, it becomes a long and stressful workout. It is recommended to make sure your physical and psychological stress-bearing capacity is good enough to survive this workout. However, while performing such an intense workout, don’t forget to choose a robust quality outfit. (reference for the given article)
Workout # 4: Fran
Fran is one of the most popular WODs in the CrossFit community. This is because it consists of only two exercises and you may think it is simple. However, to note the simple of two exercises becomes a tough experience when it comes to 49 reps round doing as fast as possible.
Exercises:
Fran includes the following two exercises:
- Thrusters (95/65 lb)
- Pull-Ups
How does it work?
The performance of athletes performing Fran WOD is based on the fastest pace. However, apparently, it looks simple and it can give a haunting tough time because of its 49 reps in one round. While selecting this WOD make sure that you’re capable of your physical and psychological health according to it.
Workout # 5: Arnie
Arnie is also a Hero CrossFit WOD. Therefore, it is also compiled with the wrenching challenges that make it quite onerous. However, with a tough gnarly exercise routine Arnie promises to perfectly entice your physical and psychological endurance. Here is how:
Exercises:
The following exercises make Arnie a bundle of upscaling metabolism:
- 21 Turkish Get-Ups, Right Arm
- 50 Kettlebell Swings
- 21 Overhead Squats, Left Arm
- 50 Kettlebell Swings
- 21 Overhead Squats, Right Arm
- 50 Kettlebell Swings
- 21 Turkish Get-Ups, Left Arm
Use a single Kettlebell (2/1.5 pood ≈ 72/54 lbs)
How does it work?
Doing get-ups and squats might give an easy look – but having a swinging 72lbs kettlebell can make it a grinding experience. The one carrying this bumpy venture successfully becomes the best performer only if he/she was the fastest. Though Arnie can excite some to test their power at the highest level, it is recommended to take a proper physical and psychological examination to make sure you do it safely.
Takeaway
CrossFit WOD has a defined purpose to provide sturdy muscular strength as well as uplifted motivation to athletes. Therefore, the set of exercises selected for WODs is dedicated to serving for skill development, improved physical mobility, and enticing one’s confidence to tackle unexpected challenges.
Though coming with captivating benefits for daredevils nonetheless a fitness examination should be taken to avoid serious damages and fatal injuries.
Particularly, for the types of CrossFit WODs as Hero WODs such as Arnie, Murph, The Seven, the gnarly nature requires one to make sure they are physically and mentally fit for taking such arduous endeavors.
We recommend making a sound decision while choosing the type of CrossFit WODs according to your physical and mental strength. Have a motivating journey of CrossFit WODs!
