75 ideias de WODs

Não pôde ir para a academia ou está viajando para fora da cidade ou do país? Agora você não tem mais desculpas para não praticar atividades físicas! Aqui está uma lista de 75 WODs focados em CrossFit para você fazer em casa ou onde estiver. Faça qualquer um deles sem precisar de equipamentos, exceto a sua corda!

WOD #1

3 Rounds For Time:

    Run 800m
    50 Air Squats

WOD #2

10 Rounds For Time:

    10 Pushups
    10 Sit ups
    10 Squats

WOD #3

For Time:

    200 Air Squats

WOD #4

5 Rounds For Time:

    Run 200m
    10 Squats
    10 Push Ups

WOD #5

3 Rounds For Time:

    Run 200m
    25 Pushups

WOD #6

3 Rounds For Time:

    10 Handstand Pushups
    Run 200m

WOD #7

20 Rounds For Time:

    5 Pushups
    5 Squats
    5 Situps

WOD #8

    10-9-8-7-6-5-4-3-2-1 sit-ups e um sprint de 100 metros entre cada série

WOD #9

21-15-9

    Air Squats
    Pushups

WOD #10

    Fique um total de 5 minutos em handstand

WOD #11

For Time:

    Run 1 mile

WOD #12

6 Rounds For Time:

    10 Pushups
    10 Air Squats
    10 Sit Ups

WOD #13

5 Rounds For Time:

    3 Tuck Jumps
    3 Squats
    3 Broad Jumps

WOD #14

8 Rounds For Time:

    Handstand 30 seconds
    10 Squats

WOD #15

10 Rounds For Time:

    10 Pushups
    Run 100m

WOD #16

For Time:

    Run 1 mile, lunging 30 steps every minute

WOD #17

5 Rounds For Time:

    Handstand 30 seconds
    20 Air Squats

WOD #18

For Time:

    250 Air Squats

WOD #19

4 Rounds For Time:

    10 Tuck Jumps
    10 Pushups
    10 Situps

WOD #20

For Time:

    100 Burpees

WOD #21

10 Rounds For Time:

    10 Pushups
    10 Squats
    10 Tuck Jumps

WOD #22

5 Rounds For Time:

    Handstand 1 minute
    Hold bottom of the squat 1 minute

WOD #23

10 Rounds For Time:

    Sprint 100m
    Walk 100m

WOD #24

For Time:

    100 Pushups

WOD #25

10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:

    Burpees
    Situps

WOD #26

3 Rounds:

    50 Situps
    Run 400m

WOD #27

10 Rounds For Time:

    10 Walking Lunges
    10 Pushups

WOD #28

10 Rounds For Time:

    10 Burpees
    Run 100m

WOD #29

4 Rounds For Time:

    Run 400m
    50 Air Squats

WOD #30

10 Rounds For Time:

    10 Pushups
    10 Squats

WOD #31

Tabata Squats:

    20 seconds on 10 seconds rest, 8 rounds.

WOD #32

For Time:

    Run 800m
    100 Air Squats
    Run 800m

WOD #33

7 Rounds For Time:

    7 Air Squats
    7 Burpees

WOD #34

5 Rounds For Time:

    50 Air Squats
    Rest the amount of time it took to complete the 50

WOD #35

For Time:

    Run 1 mile — do 10 Pushups every minute

WOD #36

8 Rounds For Time:

    Run 100m
    30 Air Squats

WOD #37

10 Rounds For Time:

    10 Situps
    10 Burpees

WOD #38

For Time:

    250 Jumping Jacks

WOD #39

For Time:

    100 Jumping Jacks
    75 Air Squats
    50 Pushups
    25 Burpees

WOD #40

5 Rounds For Time:

    Run 1 minute Squat 1 minute

WOD #41

3 Rounds For Time:

    10 Air Squats
    10 Push ups
    10 Situps

WOD #42

For Time:

    50 Air Squats Rest for 2 minutes between rounds.

WOD #43

3 Rounds For Time:

    20 Jumping Jacks
    20 Burpees
    20 Air Squats

WOD #44

10 Rounds For Time:

    Run 100m
    20 Air Squats

WOD #45

For Time:

    100 Push-ups
    100 Sit-ups
    100 Squats

WOD #46

3 Rounds For Time:

    30 Push-ups
    40 Sit-ups
    50 Squats

WOD #47

AMRAP in 20 minutes:

    5 Pushups
    10 Situps
    15 Squats

WOD #48

21-15-9 Rep Rounds for Time:

    Walking Lunges (each leg)
    Handstand Push-ups

WOD #49

3 Rounds for Time:

    Run 400m
    50 Squats
    25 Pushups

WOD #50

For Time:

    Run 1000m
    100 Air Squats
    50 Pushups

WOD #51

    Squats for time (escolha um número entre 100 e 500)

WOD #52

10-9-8-7-6-5-4-3-2-1 for Time:

    Burpees
    Pushups
    Situps

WOD #53

AMRAP in 20 minutes:

    5 Handstand push-ups
    10 Pistols

WOD #54

“Annie”
50-40-30-20-10 for Time:

    Double-Unders
    Sit-ups

WOD #55

50-40-30-20-10 Rep Rounds for Time:

    Single Unders
    Pushups

WOD #56

For Time:

    Burpees (50-150 – escolha um número e manda ver!)

WOD #57

For Time:

    Run 800m
    50 Squats
    50 Situps

WOD #58

For Time:

    Run 1 mile
    100 Push-ups
    200 Squats
    Run 1 mile

WOD #59

21-15-9 Rep Rounds for Time:

    Handstand Push-ups
    Chair Dips
    Push-Ups

WOD #60

For Time:

    21 Pushups
    42 Squats
    15 Pushups
    30 Squats
    9 Pushups
    18 Squats

WOD #61

For Time:

    400m Walking Lunges

WOD #62

For Time:

    Run 400 meters
    50 Squats
    Run 400 meters
    50 Push-ups
    Run 400 meters
    50 Sit-ups
    Run 400 meters

WOD #63

For Time:

    80-60-40-20 Reps of Air Squats
    40-30-20-10 Reps of Situps
    20-15-10-5 Reps of Handstand Pushups

WOD #64

For Time:

    50 Walking Lunges
    800m run
    50 Walking Lunges

WOD #65

For Time:

    30 Handstand Pushups
    40 Jump squats
    50 Situps
    60 Squats
    70 Double unders

WOD #66

AMRAP in 20 minutes:

    10 Bench dips
    10 Box jumps
    10 Walking Lunges

WOD #67

For Time:

    60 Pushups
    Run 400m
    40 Pushups
    Run 800m
    20 Pushups
    Run 1 mile

WOD #68

5 Rounds For Time:

    100 Single Unders
    50 Squats

WOD #69

For Time:

    150 Double Unders

WOD #70

“Nicole”
AMRAP in 20 minutes of:

    Run 400
    Max rep pull ups

WOD #71

For Time:

    100 Air Squats
    75 Situps 50 Box Jumps
    25 KTE’s
    Run 400m

WOD #72

“Michael”
3 rounds for time of:

    Run 800m
    50 Back Extensions
    50 Situps

WOD #73

For Time:

    2 Minutes Double Unders
    2 Minutes Situps
    Rest 1 min
    90 sec Double Unders
    90 sec Situps
    Rest 1min
    60 sec Double Unders
    60 sec Situps

WOD #74

For Time:

    100 Air Squats
    75 Situps
    50 Box Jumps
    25 KTE’s
    Run 400m

WOD #75

10 Rounds For Time:

    Sprint 100m
    20 Air Squats

Revista MyBOX

A MyBOX é uma revista brasileira com edições bimestrais especializada em conteúdo relacionado a exercícios funcionais, ginásticos e de força, além de treinamentos e aconselhamento nutricional por meio de reconhecidos profissionais da área. Com uma proposta colaborativa, pretendemos unir, engajar e dar voz à comunidade adepta da modalidade fitness em todo o país através da canalização e divulgação de informações e conhecimentos relevantes para a comunidade.

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