5 Star Fitness Workout for Champions
5 Star Fitness Workout for Champions
1. Dirty 50
The facts:
A staple of CrossFit, the Filthy 50 is the brutal series of tax workouts that would likely seem endless if you haven't done it before. The circuit includes 50 reps of 10 exercises, all done as quickly as it possible. Do the 50 box jumps with a 24-inch box, 50 pullups, 50 swings, the 50 walking lunges, 50 knees to elbows, 50 push-ups with 45 pounds, 50 back extensions, 50 balls Wall using the 20-pound ball, 50 burpees (drop to the floor), 50 bottom reps.
Brutality:
This exercise does an excellent job of conveying the basics and madness of CrossFit. According to Sarah Haley, star of Sweat Unlimited, this WOD gets a lot of people in, from knees to elbows, the five-minute intense workout DVD series. "[The Filthy 50] is very challenging because you have to be good at everything. It's a full-body workout that includes cardio." The sheer number of exercises can be challenging to comprehend, so it is better to speed yourself up and focus on the task rather than on how much more needs to be done. Of course, you can also modify it and do less of the each exercise if you are new to CrossFit and want to avoid diving headfirst - try 20 or 25 of each activity during your first time in the ring.
Challenge time: 25 minutes
2. Fran
The facts:
Fran is a series of push and pulls operations that take place as quickly as possible. This shorter WOD includes the three rounds, including the 21 reps of each exercise in the first round. You should complete 15 and 9 reps of each exercise for the second and third rounds, respectively. You can adjust this WOD to your ability - the weight of the pusher can vary, and you can do jumping exercises as well.
Brutality:
The Fran is often one of the first WODs people are exposed to when they enter CrossFit. After that, however, it is easy. "Withdrawals are the hard part of WOD," Haley says. "I mean, it's harder on women, but I've seen men struggle just as much."
Challenge time:
It takes five minutes, but that depends on the size of the weights you're using.
3. Morph
The facts:
Murph is simple but uncompromising: Run 1 mile and then do 100pull-ups, 200 push-ups, 300 squats, then run another mile. Do it as quickly as possible. The draw can be modified if necessary. High-level athletes/CrossFitters do it all with a heavy jacket. The exercise is named after Navy Lieutenant Michael Murphy, who was killed while serving in the Afghanistan.
Brutality:
None of these exercises is anything you haven't encountered before; It's just the sheer amount and the fact that you do it all at once. The key is to speed yourself up, especially during the first few workouts. The last mile is always a most challenging part, no matter how far you go, says Nathan Forster, owner/coach of the Reebok CrossFit 5th Ave in New York. "You want to run to the end, but most people are exposed to gas at that point," he says.
Challenge time:
Go for the 40 minutes or less, but upto 45 minutes is still going strong.
4. The Seven
The facts:
The exercises are done as fast as possible in a seven-round cycle. Each round includes seven push-ups of 135 pounds, seven from knee to elbows, 725-pound deadlifts, seven push-ups, seven bells, and seven pull-ups.
Brutality:
No filler exercises here - each piece of WOD brings you a new challenge, and you should be prepared for more since there are seven rounds. "Pushes are the hardest part for me, but a lot of the people can't even do push-ups, so for some people, this might be the hardest part," says Forster. There are different ways to modify the handstand exercises if you have not mastered them and are ready to tackle rest of this circuit.
Challenge time:
According to Forrester, the "beast" will be 20 minutes. If you have not completed the WOD but are on your way, shoot for 35 to 40 minutes.
5. Ryan
The facts:
Ryan lasts five rounds, and it's done as quickly as possible. Each game includes seven push-ups, followed by 21 burpees. The exercise is named after Missouri firefighter and CrossFit enthusiast Ryan Hammer, who was killed by sniper fire while answering a call.
Brutality:
Mastering a muscle-lifting exercise is a rite of passage at CrossFit. Only a few people know how to do this, so being able to perform one shows a significant commitment to CrossFit training. However, this WOD requires you to complete a large number of them. Haley recommends getting a great trainer who can do good stretching if you are interested in learning the exercise. Once you know it, this circuit will provide another crazy challenge.
Challenge time:
Try to keep your time under 25 minutes. Highly experienced CrossFitters can hit it in under 15 minutes.