Father,
Thank you for the abilities you give us, for the strength and wisdom we gain from
training.
Be with us as we work that we may do our best. Help us to be encouraging to
others in our daily life. Thank you for the people that you have brought into our
lives.
Bless the athletes, coaches, workout partners and all those who support our
training.
May the results from our training be a reflection of Your Spirit in our lives.
Finally Father, remind us that there is no failure, but only growth in the body,
mind and Spirit.
Amen
Copyright
WODs for Women: The Ultimate Cross Training Workout Compilation for
Females
Second Edition – September 2014.
Written by P Selter
Copyright © 2014
All rights reserved.
This book or any portion thereof may not be reproduced or used in any manner
whatsoever without the expressed written permission of the publisher except for
the use of brief quotation in a book review.
Disclaimer
The information provided in this book is designed to provide helpful information
on the subjects discussed. This book is not meant to be used, nor should it be
used, to diagnose or treat any medical condition. For diagnosis or treatment of
any medical problem, consult your own physician. The publisher and author are
not responsible for any specific health or allergy needs that may require medical
supervision and are not liable for any damages or negative consequences from
any treatment, action, application or preparation, to any person reading or
following the information in this book. References are provided for
informational purposes only and do not constitute endorsement of any websites
or other sources. Readers should be aware that the websites listed in this book
may change.
I recommend consulting a doctor to assess and/or identify any health related
issues prior to making any dramatic changes to your diet or exercise regime.
Contents
Copyright
Disclaimer
Your Free Gift
Introduction
Weights for Women – a Winning Combination
Myths
How Women Should Train
Acronyms
Cross Training Base Exercises
Hybrid Beginner Workouts
Benchmark Workouts
Bodyweight WODs
5 Minute WODs
Cardio Based WODs
BONUS CHAPTER – Cross Training Equipment
Conclusion
Would You Do Me A Favor?
Books By P Selter
Your Free Gift
As a way of saying thanks for your purchase, I’m offering a free report
that’s exclusive to my readers.
You can download this free report by going here.
www.WODBible.com
Fitness gurus always want to make out that getting in shape and working out is
harder than it really is, that’s why I wrote:
Cross Training WOD Compilation: 35+ Workouts to Lose Weight & Build
Muscle
This book is a handy little reference containing the workouts and info to get
started on your journey today; I encourage you to share this bonus report with
your friends & family too!
As this is a limited time offer it would be a shame to miss out, I recommend
grabbing this bonus before reading on.
PS: I’m always adding additional workouts and tips to my books, by clicking on
the link above I’ll also be able to send you an updated version of the eBook
you’ve purchased free of charge.
Introduction
I would like to thank you and congratulate you for purchasing the book, WODs
for Women: The Ultimate Cross Training Workout Compilation for Females.
This book will introduce you to the many health & fitness benefits of the
phenomenon that is Cross Training, along with a plethora of WODs (workouts)
you can implement immediately to improve your body composition, speed,
strength and agility.
These workouts have been broken down into categories based on the content of
each workout, these workouts range from beginner workouts that can be
performed in the comfort of your own home or backyard to epic endurance
challenges that will send you to the brink of both mental anguish and physical
fatigue.
Thanks again for purchasing this book, I hope you enjoy it!
Weights for Women – a Winning Combination
Before we dive into the wonderful world of hybrid based cross training I’d like
to clarify a few points regarding women and weightlifting, the fitness industry is
full of conflicting information, opinions and a lot of ‘broscience’. As soon as
women think of weights they think of men with big, bulky muscles and make the
assumption that they too will look like Arnold Schwarzenegger if they briefly
pick up a pair of dumbbells.
That couldn’t be further from the truth..
Women often join the gym to simply walk on the treadmill or ride a stationary
bike and starve themselves in terms of nutrition in the hope they will achieve the
body of their role models who may be a professional actress or a Victoria’s
Secret model. Little do they know that these women perform weight training 4 –
5 times a week religiously while ensuring they consume the correct amount of
calories and nutrients for their body each day.
The following section, ‘Myths Debunked’ explores and debunks common myths
regarding women and weight lifting.
Learn the truth and be on your way to achieving the lean, athletic physique you
always wanted.
Myths
Myth:
You can spot reduce fat
Truth:
Fat cannot be spot reduced, doing copious amounts of sit ups and side bends will
not just burn fat off your abdominals. The human body stores fat in certain areas
in an order, quite a lot of people happen to store their fat on their thighs first, for
others it’s the abdominal region. When attempting to burn fat the same principle
applies – your body will burn fat (as you consume less calories then you burn)
from certain areas of your body in order – as everyone has a different genetic
makeup. Targeted exercising will never affect where fat is lost first, the key to
consistent fat loss is a combination of nutrition, cardio and weighted compound
lifts.
Myth:
You will get bulky muscles from lifting weights
Truth:
It is extremely difficult to pack on a large amount of lean muscle mass as a
female, those women bodybuilders you’ve seen on TV are pumped full of
testosterone and a cocktail of other supplements to look this way, not to mention
they are in a calorie surplus (intentionally consuming more calories than their
body requires).
A normal female lifting weights will get stronger muscles, but they won’t
necessarily get bigger. The simplest way to achieve the ‘toned’ look that is so
desired is to be in a calorie deficit (eating nutritious food) while lifting weights
regularly. This will allow you go burn the fat covering your muscles, while
increasing your muscle density and strength in the process.
Myth:
Cardio is the only way to lose weight
Truth:
This is entirely wrong. Weight loss occurs when you are consuming fewer
calories than your body needs to maintain its current condition, a calorie deficit
can be achieved via diet alone, or by exercise – both aerobic (cardio) and
anaerobic (weighted training).
Cardio can simply be used as a tool to burn extra calories you have consumed,
but in essence if you didn’t eat those additional calories you would yield the
same results as if you did eat them, and then performed cardio.
Myth:
There’s one routine that will work for everyone
Truth:
There is no universal training regime or diet that will work wonders for
everyone. Each individual has a different genetic makeup and therefore it is a
matter of trial and error. When starting a new diet or workout regime I
recommend following this for at least 1 month, during this time record your
results and then reassess, any shorter time period and you will not be able to
accurately assess your results.
Myth:
Men and women need to do different exercises
Truth:
Men and women do not need to train differently, however you will still find to
this day most personal trainers will put women through a light dumbbell circuit
and spend a large portion of their training time focusing on cardio, meanwhile a
man will be told to focus more specifically on compound exercises such as the
bench press, pull ups, squat and deadlift.
In order to achieve a toned, lean physique as a female it is highly recommend
you perform these major compound exercises. As stated earlier you will not
instantly gain muscle as you are led to believe.
Levels of estrogen, testosterone, genetic makeup and calorie consumption play
the main role in muscle mass, not the actual weightlifting itself.
Myth:
You will gain weight eating ‘bad’ food
Truth:
False, there is no such thing as a ‘fattening’ food. Weight gain is achieved via the
consumption of excess calories, it does not matter what source these calories
from – if you consume 300 calories more than your body needs to maintain its
current state you will gain weight, your body cannot tell whether these 300
calories came from an apple or a chocolate bar therefore it is irrelevant.
Myth:
Women shouldn’t take ‘Women Only’ supplements
Truth:
False, there is no such thing as a male only protein powder. Both men and
women can safely use the same supplements. Supplements companies simply
place a pink label and the word ‘lite’ on a supplement and market it specifically
for women with an inflated price while if you check the ingredients list and
compare it to a regular tub of protein you will find the exact same ingredients.
Myth:
When you lift weights your fat turns into muscle
Truth:
False, muscle and fat are 2 completely different substances – it’s like comparing
apples and oranges. Muscle cannot turn to fat and fat cannot turn to muscle. If an
individual stops lifting weights their bodyweight may stay the same while their
percentages of muscle and fat change (decrease in muscle mass as it is not being
utilised which is required to maintain, and an increase in body fat as due to a
decrease in muscle the body is no longer as efficient at burning calories).
Myth:
You need to perform high repetitions to ‘tone’ the muscle
Truth:
False, high repetitions increase the endurance of the muscle, while lower
repetitions focus more on increasing the strength of the muscle. Both of these
can be used to add lean muscle mass and burn calories in order to tone, this is
achieved by reaching temporary failure (fatigue) on each of your sets if you are
aiming to achieve this in a smaller number of repetitions you will require heavier
weight, if you intend to do high repetitions you will use a slightly lighter weight.
How Women Should Train
Women should lift heavy
As mentioned in the above myths section you will not get bulky from lifting
heavy, instead you will burn more calories and promote lean muscle strength
gains.
Perform compound exercises
Instead of focusing on isolation exercises like tricep extensions and bicep curls
for your arms perform major compound lifts such as squats, deadlifts and bench
press. Each of these exercises targets a whole variety of muscle groups and will
completely transform your physique. As you exert a lot more energy when
performing these exercises you will also burn a substantial amount of additional
calories.
Lift in a variety of rep ranges
Don’t limit yourself to a certain repetition range, mix it up from time to time and
exercise to exercise, for example:
5 – 8, heavy weight
8 – 12, medium weight
15 – 20, light weight
Mix variety into your workout
Over time our body adapts and finds a more efficient way to perform the
exercises you routinely perform. It’s essential to mix up your workouts from
time to time, this can be achieved by changing your number of sets and rep
ranges, changing the order of your exercises or by switching in and out new
exercises.
Supplement as necessary
Don’t be afraid to supplement as necessary – multivitamins, whey protein and
branch chain amino acids can be very beneficial and aid with breaking plateaus
and increasing your endurance/recovery time.
Women should eat adequate calories
Do not starve yourself of nutrients or calories; eat a balanced diet of clean foods.
Please refer to the ‘Nutrition’ chapter further in this book for greater detail.
Women shouldn’t neglect their upper body
Do not disregard your upper body, just like many men only focus on bench press
the same is true for women with squats, a good physique is proportionate,
symmetrical and well balanced.
Benefits of Weightlifting for Women
There are SO many benefits to this style of training for women, including:
Increased metabolism which assists weight management.
You will burn more calories lifting weights than in a cardio workout, as
after your workout you continue to burn calories as your muscles begin to
repair themselves.
Decrease loss of lean mass due to aging.
Drastically improves body composition (lean fat, more lean muscle).
Increases flexibility, function and overall movement.
Increased bone density.
Muscle is functional.
Improved posture by a strengthened back, shoulders and neck.
Lower blood pressure.
Improved sense of balance and coordination.
Increased sense of happiness due to endorphins released.
Reduction in stress levels.
Reduction in the risk of diabetes but improving blood glucose levels.
Interpreting Cross Training Hybrid Workouts
Unlike a normal workout regime, in which you determine in advance the
exercises and sets you are going to be doing in advance this hybrid form of
training takes an entirely different approach and uses the ‘WOD’ system, which
is an acronym for Workout of the Day. Various gyms and websites throughout
the world issue their own WOD on a daily basis.
The majority of athletes follow a 3/1 training schedule.
This means you will partake in 3 consecutive workout days, followed by 1 rest
day.
This however, is only a recommendation – many advanced athletes choose to do
5/2 and a variety of other schedules to suit their end state goals and recovery
time.
Now let’s take a look at a WOD and analyse it.
This WOD was taken directly from P Selter’s ‘WOD Bible’
WED 131226
Six rounds for time of:
Run 500 meters
95 pound Deadlift, 11 reps
Analysis:
Wednesday 131226 – this workout was published on Wednesday, the 26th of
December 2013.
Six rounds for time of: Run 500 meters, 185 pound deadlift for 21 reps – this
WOD consists of 2 exercises, a 500 meter run and a 185lb deadlift, you are to
complete 5 rounds of these exercises in the fastest time possible (use a timer to
record so you can compare your score to others). The complete workout would
look like this:
Warm up (don’t forget to stretch and warm up before beginning, it is crucial to
avoid injury)
Start timer
500 meter run
95lb deadlift for 11 reps
500 meter run
95lb deadlift for 11 reps
500 meter run
95lb deadlift for 11 reps
500 meter run
95lb deadlift for 11 reps
500 meter run
95lb deadlift for 11 reps
500 meter run
95lb deadlift for 11 reps
Stop timer
Acronyms
Before we get into the WODs themselves it is imperative you familiarise
yourself with the following acronyms in order to read the workout of the day
correctly (or use this page as a reference guide when reading the workout if
necessary).
1RM: Your 1RM is your max lift for one rep
AHAP: as heavy as possible
AMRAP: As many rounds as possible
ATG: Ass to Grass
BP: Bench press
Box: Another term used for gym
BS: Back squat
BW: Body weight
Chipper: A WOD containing many different exercises and reps
CLN: Clean
C&J: Clean and jerk
C2: Concept II rowing machine
DL: Deadlift
DOMS: Delayed onset muscle soreness
DU: Double under
EMOM: Every minute on the minute
For Time: Timed workout, perform as quickly as possible and record score.
FS: Front squat
GHR(D): Glute ham raise (developer). Posterior chain exercise, similar to a
back extension. Also, the device that allows for the proper performance of a
Glute Ham Raise.
GHR(D) Situp: Situp performed on the GHR(D) bench.
GPP: General physical preparedness, another word for fitness
GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an
exercise throughout the day
H2H: Hand to hand; refers to Jeff Martone's kettlebell "juggling" techniques
HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if
needed) bend arms until nose touches floor and push back up.
HSQ: Hang squat (clean or snatch). Start with bar "at the hang," about knee
height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the
racked position. From there, rise to a standing position
IF: Intermittent Fasting
KB: Kettlebell
KBS: Kettlebell swing
KTE: Knees to elbows.
MEBB: Maximum Effort Black box, term coined by Mike Rutherford.
MetCon: Metabolic Conditioning workout
MP: Military press
MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so
you end in an upright support.
OH: Overhead
OHS: Overhead squat. Full-depth squat performed while arms are locked out in
a wide grip press position above (and usually behind) the head.
PC: Power clean
Pd: Pood, weight measure for kettlebells
PR: Personal record
PP: Push press
PSN: Power snatch
PU: Pull-ups or push ups depending on the context in WOD
Rep: Repetition. One performance of an exercise.
RM: Repetition maximum.
ROM: Range of motion.
Rx'd: As prescribed, without any adjustments.
SDHP: Sumo deadlift high pull
Set: A number of repetitions. e.g., 34sets of 8 reps, often seen as 4x8, means you
do 8 reps, rest, repeat, rest, repeat, rest, repeat.
SPP: Specific physical preparedness, aka skill training.
SN: Snatch
SQ: Squat
SS: Starting Strength; Mark Rippetoe's great book on strength training basics
Subbed: Substituted
T2B: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch
the bar, slowly lower them and repeat.
Tabata: A form of interval training comprised of 20 seconds on, 10 seconds off
repeated for 8 rounds.
TGU: Turkish get-up
The Girls: A series of benchmark workouts named after girls
The Heroes: Brutal benchmark workouts in honour of fallen soldiers
TnG: Touch and go, no pausing between reps
WO: Workout
WOD: Workout of the day
WU: Warm up
YBF: You'll Be Fine
Cross Training Base Exercises
Clean
A weight lift starting from the ground that requires using the upwards
momentum of a deadlift, jump, and front squat to bring the weight up to the
shoulders. Most commonly done with a barbell.
Kettlebell Clean
A clean using a kettlebell.
Hang Clean
A clean starting from the hanging position (standing upright, holding the
barbell with straight arms &legs), instead of starting from the ground.
Power Clean
a clean without dropping into a full front squat to catch the weight. A minimal
jump and dip of the body separates a power clean from a regular clean.
Clean and Jerk
a full clean, then jerk the barbell overhead after arriving at the shoulders.
Triceps Dip
Support yourself on shoulder-width handholds (usually parallel bars) with
straight arms, bend the elbows to a 90-degree angle, and then straighten arms.
Ring Dip
a triceps dip on gymnastics rings.
Jerk
a lift starting from the shoulders & ending overhead, using the upward
momentum of a hip thrust.
Push Jerk
Lifting the weight overhead in combination with two small dips in the knees to
drive the weight upwards.
Split Clean and Jerk
a combination of the clean and the jerk, ending with a split foothold position.
Muscle Up
A combination of a pull up to dip, which allows you to lift yourself up and over
a handhold from a hanging position.
Bar Muscle Up
a muscle up using a pull-up bar.
Ring Muscle Up
a muscle up using the gymnastics rings.
Pull Up
Starting from a hanging position, using your upper body strength to pull your
chin up and over your handhold.
Front Lever Pull Up
a pull up while holding your body in a horizontal line.
Jumping pull Up
Quick, small pull ups in which your feet return back to the ground after each
jump.
Kipping Pull Up
a pull up using added momentum from a “kip”, which uses extension & flexion
of the body to provide a “swing”.
Weighted Pull up
a pull up with a weight around your waist.
Push Press
pushing a weight from the shoulders to overhead in combination with a small
dip in the knees.
Shoulder Press
pushing a weight from the shoulders to overhead, with no movement (no kneedip) in the lower body.
Kettlebell Press
a shoulder press using a kettlebell, done one arm at a time.
Push-Ups
From a plank position, lowering yourself to the ground and back up using your
arms.
Modified Push Up
a push up with your knees on the ground, or with your hands on a raised
surface (incline push up)
Handstand Push Up
From a handstand, bending your arms to lower your head to the ground, then
back up.
Squat
most commonly meaning a back squat, with a barbell resting on the shoulders,
bending at the knees and sinking into a sitting position, then straightening back
up.
Air Squat
a full squat with no extra weight (barbell or dumbbells).
Overhead Squat
a squat while holding a weight overhead.
Front Squat
a squat with the barbell racked in the front, at shoulder level.
Jumping Squats
jumping upwards after rising from each squat.
Pistol
a one-legged squat that requires immense strength and balance.
Snatch
A lift that brings the weight from the ground up overhead while dropping into
an overhead squat position, then rising out of the squat. Most commonly done
with a barbell.
Dumbbell snatch
a snatch done with a pair of dumbbells.
Kettlebell snatch
a snatch done with a kettlebell.
Hang snatch
a snatch with the weight starting from a hang.
Ball slams
lifting a weighted ball overhead, slamming it down, and picking it up
immediately from the rebound.
Bench press
from a laying position on a bench, using your arms to raise and lower a barbell
from the chest.
Box jump
Jump up and back down from a box (usually 20-24 inches high).
Burpee
Starting from a standing position, descend into a plank, do a chest-to-ground
push up, then jump back up as high as you can & repeat.
Dumbbell split lift
pushing a pair of dumbbells overhead in combination with a jump into a split
foothold.
Deadlift
a barbell lift starting from the ground, in which one engages the legs and core
to lift the weight from the ground to a hang.
Double under
Two turns of the skipping rope per jump.
Farmer’s Walk
Grab two heavy plates or dumbbells (one in each hand) and walk as far as you
can without dropping them.
Handstand Push Ups
Push-ups are pretty standard, but a handstand push up is extremely difficult.
You must be able to push-press your own bodyweight before you can do a
handstand push up. Click the link for handstand help.
Knees to elbows
using your abdominal muscles to bring your knees to your elbows while in a
hanging position.
Kettlebell Swing
swinging a Kettlebell through the range of motion from a hang to overhead.
Rope Climb
Climb up a rope. It’s helpful to learn the different foot-wraps for rope climbing,
click on the link for instructions & tips.
Thruster
a barbell lift starting from shoulder height, in which one performs a front squat,
then pushes the barbell overhead during the rise to standing position.
Toes to Bar
using your abdominal muscles to bring your toes to the bar from which you are
hanging by your hands.
Wall ball shot
with a weighted ball, descend into a squat, and heave the ball upwards at the
wall during the upwards movement of the squat, then catch the ball on the
rebound.
V-Up
From a lying position, use your abs to bring your arms and legs up to meet in
the middle.
Hybrid Beginner Workouts
The following workouts are fantastic for beginners, they are tough and will test
you but do not contain advanced exercises like muscle ups etc. I recommend
starting with these workouts as an introduction.
Beginner Workout 1
3 rounds for time:
10 burpees
20 squats
30 situps
Beginner Workout 2
8 intervals – 20 seconds work – 10 seconds rest:
Pushups
Situps
Squats
Beginner Workout 3
5 rounds for time:
10 tuck jumps
15 back extensions
Beginner Workout 4
2 rounds for time:
400m run
50 lunges (25 per leg)
Beginner Workout 5
For time:
100 pushups
50 situps
Beginner Workout 6
3 rounds for time:
20 burpees
30 squats
40 situps
Beginner Workout 7
4 rounds for time:
15 tuck jumps
25 situps
Beginner Workout 8
For time:
100 burpees
Beginner Workout 9
5 rounds for time:
20 burpees
10 situps
20 squats
Beginner Workout 10
For time:
5km run
Benchmark Workouts
The Girls
These benchmark workouts are designed to measure the improvements in your
performance, they are to be performed irregularly (they can take the place of
your regular WOD on occasion).
Angie
For time (complete all reps of each exercise before moving on)
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Barbara
5 rounds for time
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Chelsea
Each minute on the minute for 30 minutes of:
5 pull-ups
10 push-ups
15 squats
Cindy
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Diane
21-15-9 reps, for time
Deadlift 225lbs
Handstand push-ups
Elizabeth
21-15-9 reps, for time
Clean 135lbs
Ring Dips
Fran
21-15-9 reps, for time
Thruster 95lbs
Pull-ups
Grace
30 reps for time
Clean and jerk 135lbs
Helen
3 rounds for time
400 meter run
1.5 pood kettlebell swing x 21
Pull-ups 12 reps
Isabel
30 reps for time
Snatch 135 pounds
Jackie
For time
1000 meter row
Thruster 45lbs – 50 reps
Pull-ups – 30 reps
Karen
For time
Wall-ball – 150 shots
Linda (aka ‘3 bars of death’)
10/9/8/7/6/5/4/3/2/1 rep rounds for time
Deadlift 1.5 BW
Bench 1x BW
Clean ¾ BW
Mary
As many rounds as possible in 20 minutes of:
5 handstand push-ups
10 1 legged squats
15 pull-ups
Nancy
5 rounds for time
400 meter run
overhead squat 95lbs x 15
Annie
50-40-30-20-10 rep rounds for time
Reps of:
Doubleunders
Sit-ups
Eva
5 rounds for time
Run 800 meters
2 pood KB swing, 30 reps
30 pull-ups
Kelly
Five rounds for time
Run 400 meters
30 box jump, 24 inch box
30 wall ball shots, 20 pound ball
Lynne
5 rounds for max reps (not timed)
Bodyweight bench press (if you weight 170lbs, you will bench 170lbs)
Pull-ups
Nicole
As many rounds as possible in 20 minutes of:
Run 400m
Max rep pull-ups
Bodyweight WODs
WOD 1
3 rounds, for time:
10 burpees
20 squats
30 sit-ups
WOD 2
TabataTabata (8 intervals – 20 seconds work – 10 seconds rest):
Push-ups
Sit-ups
Squats
WOD 3
5 rounds, for time:
10 tuck jumps
15 back extensions
WOD 4
2 rounds, for time:
400m run
50 lunges
WOD 5
For time:
100 push-ups
50 sit-ups
WOD 6
3 rounds, for time:
20 burpees
30 squats
40 sit-ups
WOD 7
4 rounds, for time:
15 tuck jumps
25 sit-ups
WOD 8
For time:
100 burpees
WOD 9
5 rounds, for time:
20 burpees
10 sit-ups
20 squats
WOD 10
For time:
5km run
WOD 11
For time:
50 box jumps
50 walking lunges
20 burpees
WOD 12
5 rounds, for time:
20 jumping squats
20 sit-ups
20 push-ups
WOD 13
For time:
500m row
50 squats
40 sit-ups
30 push-ups
10 burpees
WOD 14
AMRAP in 14 minutes of:
1 minute plank
15 bicycle crunches
10 burpees
1 minute plank
15 bicycle crunches
20 squats
WOD 15
3 rounds, for time:
10 push-ups
20 squats
10 crunches
10 burpees
25 jumping jacks
20 second plank
20 lunges
WOD 16
3 rounds, for time:
200m sprint
15 push-ups
15 lunges
100m sprint
15 squats
WOD 17
5 rounds, for time:
15 push-ups
15 sit-ups
15 jump squats
WOD 18
1 minute plank
500 meter run
2 minute plank
500 meter run
3 minute plank
500m cool down jog
WOD 19
4 rounds, for time:
20 walking lunges
20 push-ups
20 jumping jacks
WOD 20
AMRAP
20 squats
100 meter run
20 walking lunges
10 push-ups
10 lunges
100 meter run
WOD 21
3 rounds, for time:
15 vertical jumps
15 jumping jacks
10 burpees
15 push-ups
WOD 22
1 round for time:
Skip for 1 minute
20 vertical jumps
20 jumping jacks
Skip for 1 minute
20 squats
20 walking lunges
WOD 23
AMRAP
20 sit-ups
20 reverse crunches
20 high knees
20 squat jumps
10 push-ups
WOD 24
7 rounds, for time:
7 burpees
7 squats
7 sit-ups
7 jumping jacks
WOD 25
3 rounds, for time:
90 second plank
20 burpees
90 second plank
20 vertical jumps
WOD 26
Walking lunges for 400m
WOD 27
150 burpees
WOD 28
4 rounds of:
Run 400m
50 squats
100-75-50-25 reps:
Sit-ups
Flutterkicks
Leg levers
WOD 29
50 burpees
WOD 30
Cumulative L-hold for 5 minutes
Use a bar, rings, or floor
WOD 31
50 squats
25 push-ups
50 pistol squats
25 fingertip push-ups
50 side lunges
25 knuckle push-ups
50 walking lunges
25 diamond push-ups
WOD 32
50 flutterkicks
50 sit-ups
Run 400m
100 flutterkicks
100 sit-ups
Run 400m
WOD 33
20-16-12-8-4 reps of:
One-arm push-ups
Pistol squats
WOD 34
4 rounds of:
50 push-ups
50 sit-ups
50 flutterkicks
WOD 35
1 round Tabata sprints (8 rounds, 20 seconds on, 10 seconds off)
1 round Tabata bottom-to-bottom squats (8 rounds, 20 seconds on, 10 seconds
off)
WOD 36
AMRAP in 12 minutes of:
10 push-ups
15 sit-ups
20m walking lunge
WOD 37
21-15-9 reps of:
Lunges
Sit-ups
Burpees
WOD 38
5 rounds of:
50 mountain climbers
25 sit-ups
WOD 39
5 rounds of:
100 jumping jacks
100 mountain climbers
WOD 39
Burpees: 20-19-18-17 ... 4- 3-2-1
Walk 25m after each set
WOD 40
50 rounds of:
1 squat
1 push-ups
1 sit-ups
1 superman
1 tuck jump
WOD 41
50 jumping jacks
50 push-ups
50 tuck jumps
50 sit-ups
50 mountain climbers
50 squats
50 jumping jacks
WOD 42
10 rounds:
30 second handstand
30 second isometric squat
WOD 43
Run 100m
20 push-ups
5 burpees
15 clap push-ups
5 burpees
10 chest-slap push-ups
5 burpees
5 fingertip push-ups
Run 100m
15 push-ups
5 burpees
10 clap push-ups
5 burpees
10 chest-slap push-ups
5 burpees
5 fingertip push-ups
Run 100m
10 push-ups
5 burpees
10 clap push-ups
WOD 44
5 burpees
10 chest-slap push-ups
5 burpees
5 fingertip push-ups
WOD 45
Run 400m
Burpee-Broad Jump 25m
Walking Lunges 25m
Burpee-Broad Jump 25m
Bear Crawl 25m
Burpee-Broad Jump 25m
Walking Lunges 25m
Burpee-Broad Jump 25m
Bear Crawl 25m
Run 400m
WOD 46
100 sit-ups
100 flutterkicks
100 leg levers
WOD 47
Use a deck of cards:
Face cards = 10
Aces = 11
Numbered cards are as per number states
Flip each card and perform the movement and the number of reps specified
WOD is complete once the whole deck has been utilised
Hearts - burpees
Diamonds – mountain climbers
Spades - flutterkicks
Clubs - sit-ups
Jokers - Run 400m
WOD 48
50 burpees
75 flutterkicks
100 push-ups
150 sit-ups
WOD 49
5 rounds:
10 burpees
20 box jumps
30 push-ups
40 squats
50 lunges
WOD 50
4 rounds:
50 walking lunges
50 squats
Run 400m
WOD 51
Run 5km
Stop every 120 seconds to perform 20 push-ups, 20 sit-ups and 20 squats
WOD 52
3 rounds:
50 push-ups
50 sit-ups
50 squats
WOD 53
5 rounds:
50 walking lunges
15 handstand push-ups
80 squats
10 handstand push-ups
60 squats
20 handstand push-ups
40 squats
30 handstand push-ups
20 squats
WOD 54
4 rounds:
25 lunges
50 squats
5 rounds of:
100 squats
20 lunges
35 push-ups
WOD 55
5 rounds of:
50 squats
30 handstand push-ups
WOD 56
2 rounds:
Max push-ups in 2 minutes
Max sit-ups in 2 minutes
Max flutterkicks in 2 minutes
Max squats in 2 minutes
WOD 57
3 rounds of:
30 yard bear crawl
30 yard inch worm push-ups
30 yard burpee jumps
WOD 58
100 burpee pull-ups
WOD 59
AMRAP in 20 minutes of:
15 pull-ups
30 push-ups
45 squats
WOD 60
1 round:
Handstand push-ups: 15-13-11-9-7-5-3-1
L-pull-ups: 1-3-5-7-9-11-13-15
WOD 61
3 rounds:
Run 800m
50 pull-ups
WOD 62
10 rounds:
12 burpees
12 pull-ups
WOD 63
5 rounds:
15 L-pull-ups
30 push-ups
45 sit-ups
WOD 64
5 rounds:
25 inverted burpees
25 pull-ups
25 burpees
WOD 65
30 handstand push-ups
10 pull-ups
20 handstand push-ups
20 pull-ups
10 handstand push-ups
30 pull-ups
WOD 66
Run 800m
40 L-pull-ups
Run 800m
40 strict pull-ups
Run 800m
40 kipping pull-ups
WOD 67
5 rounds of:
50 squats
30 pull-ups
15 handstand push-ups
100 squats
100 pull-ups
200 push-ups
300 squats
100 lunges
WOD 68
21-15-9 reps of:
Burpees
Pull-ups
WOD 69
21-15-9 reps of:
Pull-ups
Push-ups
Squat jumps to 14” above max reach
WOD 70
50-35-20 rep rounds of:
Handstand push-ups
Pull-ups
WOD 71
AMRAP in 15 minutes:
20 seconds of pull-ups
20 seconds of sit-ups
20 seconds of squats
WOD 72
100 pull-ups
200 push-ups
300 squats
50 sit-ups
WOD 73
AMRAP in 20 minutes of:
25 pull-ups
50 push-ups
75 squats
WOD 74
AMRAP in 20 minutes of:
25 handstand push-ups
50 pistol squats
75 pull-ups
WOD 75
AMRAP in 20 minutes of:
10 L pull-ups
20 squats
WOD 76
Run 1600M
100 bodyblasters (burpee-pull-ups-knees to elbows)
Run 1600M
WOD 77
Tabata pull-ups, 1 round
Run 1600m
Tabata push-ups, 1 round
Run 1600m
Tabata sit-ups, 1 round
Run 1600m
Tabata squats, 1 round
Run 1600m
WOD 78
10-20-30 reps of:
Squats
Handstand push-ups
Squat
Pull-ups
WOD 79
100 pull-ups
Run 1 mile
100 push-ups
Run 1 mile
100 sit-ups
Run 1 mile
100 squats
Run 1 mile
WOD 80
Run 1 mile
50 pull-ups
100 push-ups
150 sit-ups
200 squats
Run 1 mile
50 pull-ups
100 push-ups
150 sit-ups
200 squats
Run 1 mile
WOD 81
5 rounds of:
30 handstand push-ups
30 pull-ups
WOD 82
100 squats
20 handstand push-ups
30 pull-ups
100 squats
9 handstand push-ups
200 squats
15 handstand push-ups
100 squats
21 handstand push-ups
WOD 83
100 L-pull-ups
100 squats
40 pull-ups
80 squats
32 pull-ups
60 squats
24 pull-ups
40 squats
16 pull-ups
20 squats
8 pull-ups
WOD 84
10 rounds of:
10 pull-ups
20 push-ups
30 squats
WOD 85
AMRAP in 20 minutes of:
7 handstand push-ups
12 L-pull-ups
WOD 86
50 squats
50 pull-ups
50 walking lunges
50 knees-to-elbows
5 handstand push-ups
50 sit-ups
5 handstand push-ups
50 squats
50 pull-ups
WOD 87
100 squats
25 sit-ups
100 squats
25 sit-ups
100 squats
25 knees-to-elbows
100 squats
25 handstand push-ups
WOD 88
2 rounds of:
35 squats
35 knees-to-elbows
35 squats
35 sit-ups
35 lunges
35 squats
WOD 89
21-18-15-12-9-6-3 of:
Squats
L-pull-ups
Knees-to-elbows
WOD 90
7 rounds of:
35 squats
25 push-ups
15 pull-ups
WOD 91
21-15-9 reps of:
Bodyblasters (burpee-pullup-knees to elbows)
Box jump burpees
Belushi burpees (on jump turn 180 degrees)
Burpee Jacks (plank jack to jumping jack)
WOD 92
3 rounds of:
100 squats
25 L-pull-ups
30 handstand push-ups
5 rounds of:
9 handstand push-ups
9 pull-ups
WOD 93
21 pull-ups
50 squats
21 knees-to-elbows
18 pull-ups
50 squats
18 knees-to-elbows
15 pull-ups
50 squats
15 knees-to-elbows
12 pull-ups
50 squats
12 knees-to-elbows
WOD 94
20 rounds of:
5 pull-ups
5 push-ups
5 sit-ups
5 squats
WOD 95
100 squats
21 handstand push-ups
30 pull-ups
100 squats
30 pull-ups
21 handstand push-ups
100 squats
WOD 96
5 rounds of:
20 squats
20 push-ups
20 pull-ups
WOD 97
50-40-30-20-10 reps
Pull-ups
Squat jumps
WOD 98
15 rounds for max reps:
Pull-ups - 30 seconds on 20 seconds off
WOD 99
100 squats
20 handstand push-ups
30 pull-ups
100 squats
30 pull-ups
20 handstand push-ups
100 squats
WOD 100
Run 400m
25 pull-ups
25 push-ups
25 sit-ups
25 squats
5 Minute WODs
5 Minute WOD 1
AMRAP in 5 minutes of:
Thrusters
Pull-ups
First round is 1 rep, second round is 2 reps etc. increasing for duration of WOD
5 Minute WOD 2
Max reps
Burpees
5 Minute WOD 3
AMRAP in 5 minutes
10 deadlifts
10 burpees
5 Minute WOD 4
AMRAP in 5 minutes
Clusters
5 Minute WOD 5
AMRAP in 5 minutes of:
5 thrusters
5 pull-ups
5 Minute WOD 6
AMRAP in 5 minutes of:
Toes to bar
Burpees
First round is 1 rep, second round is 2 reps etc. increasing for duration of WOD
5 Minute WOD 7
AMRAP in 5 minutes of:
10 air squats
8 sit-ups
6 push-ups
4 pull-ups
5 Minute WOD 8
AMRAP in 5 minutes of:
5 wall balls
3 HSPU
1 power clean
5 Minute WOD 9
AMRAP in 5 minutes of:
5 cleans
5 ring dips
5 Minute WOD 10
Power cleans
Muscle ups
First round is 1 rep, second round is 2 reps etc. increasing for duration of WOD
5 Minute WOD 11
AMRAP in 5 minutes of:
KB swings
Box jumps
First round is 1 rep, second round is 2 reps etc. increasing for duration of WOD
5 Minute WOD 12
AMRAP in 5 minutes of:
Power cleans
Pistol squats
Muscle ups
First round is 1 rep, second round is 2 reps etc. increasing for duration of WOD
5 Minute WOD 13
AMRAP in 5 minutes of:
Push-ups
5 Minute WOD 14
AMRAP in 5 minutes of:
10 push-ups
10 sit-ups
10 squats
5 Minute WOD 15
AMRAP in 5 minutes of:
3 push-ups
2 sit-ups
1 pull-up
100m run
5 Minute WOD 16
AMRAP in 5 minutes of:
5 calorie row
5 burpees
5 Minute WOD 17
AMRAP in 5 minutes of:
5 wall balls
10 back extensions
20 broad jumps
5 Minute WOD 18
AMRAP in 5 minutes of:
Burpee pull-ups
5 Minute WOD 19
15 deadlifts
10 power cleans
5 shoulder to overheads
5 Minute WOD 20
AMRAP in 5 minutes of:
5 pull-ups
10 push-ups
20 air squats
20 sit-ups
Cardio Based WODs
Running WOD 1
2 mile run for best time
Running WOD 2
Max distance in 30 minutes
Running WOD 3
1 round Tabata uphill sprints (20:10 x 8)
Running WOD 4
4 rounds of:
5:00 max distance
3:00 recovery
Running WOD 5
3 rounds:
5km run with 30 second recovery between rounds
Running WOD 6
1.2km uphill sprint
Rest 1:00
1.2km downhill jog
Rest 1:00
Repeat
Running WOD 7
1:00 sprint, 1:00 rest
1:00 sprint, 0:50 rest
1:00 sprint, 0:40 rest
1:00 sprint, 0:30 rest
1:00 sprint, 0:20 rest
1:00 sprint, 0:10 rest
1:00 sprint, 0:20 rest
1:00 sprint, 0:30 rest
1:00 sprint, 0:40 rest
1:00 sprint, 0:50 rest
1:00 sprint, 1:00 rest
Running WOD 8
10x100m with 2:00 rest
8x200m with 2:00 rest
4x400m with 5:00 rest
8 rounds of:
80 second sprint, 40 second rest
Running WOD 9
3 rounds of:
1:00 sprint, 1:00 recovery
2:00 sprint, 2:00 recovery
3:00 sprint, 3:00 recovery
Running WOD 10
3:00 sprint, 3:00 recovery
2:00 sprint, 2:00 recovery
1:00 sprint, 1:00 recovery
2:00 sprint, 2:00 recovery
3:00 sprint, 3:00 recovery
Running WOD 11
4x800m with 2:00 rest
Run 10k. Run second half faster than the first.
Running WOD 12
3 rounds of:
100m sprint, Rest same amount of time you finished the sprint
200m sprint, Rest same amount of time you finished the sprint
300m sprint, Rest same amount of time you finished the sprint
Running WOD 13
3 rounds of:
200m sprint, Rest same amount of time you finished the sprint
400m sprint, Rest same amount of time you finished the sprint
600m sprint, Rest same amount of time you finished the sprint
Running WOD 15
10 rounds of:
1:00 sprint, 1:00 recovery
Running WOD 16
8 rounds of:
10 seconds sprint, 5 seconds recovery
Running WOD 17
0:45 sprint, 0:45 recovery
1:30 sprint, 1:30 recovery
3:00 sprint, 3:00 recovery
6:00 sprint, 6:00 recovery
3:00 sprint, 3:00 recovery
1:30 sprint, 1:30 recovery
0:45 sprint, 0:45 recovery
Running WOD 18
16 rounds of:
10 seconds sprint, 20 seconds recovery
Running WOD 19
4x200m + 4x400m + 2x1000m
Rest 1:00, 1:30, and 2:00 per interval distance, respectively.
Running WOD 20
200m sprint, Rest same amount of time you finished the sprint in
400m sprint, Rest same amount of time you finished the sprint in
600m sprint, Rest same amount of time you finished the sprint in
400m sprint, Rest same amount of time you finished the sprint in
200m sprint, Rest same amount of time you finished the sprint in
Running WOD 21
1 mile time trial
Rest 60 seconds
2x400m sprint
Rest 60 seconds between sprints
Running WOD 22
4x200m
2x400m
Rest 60 seconds between sprints
Running WOD 23
400m run
20 sit-ups
400m run
20 push-ups
400m run
Running WOD 24
100m sprint
10 tuck jumps
100m sprint
10 burpees
100m sprint
Running WOD 25
200m run
100m jog
200m run
100m jog
200m run
100m jog
Running WOD 26
100m sprint
30 seconds rest
100m sprint
30 seconds rest
100m sprint
30 seconds rest
400m run
Running WOD 27
3 rounds:
Move 100m carrying a 45lb plate as fast as possible
30 seconds rest
100m sprint
Running WOD 28
200m sprint
20 sit-ups
200m sprint
20 push-ups
200m sprint
20 burpees
Running WOD 29
100m sprint
50m walking lunges
50m sprint
100m walking lunges
Running WOD 30
Max distance in 15 minutes
Rowing WOD 1
Time trial
Row 1500m
Set damper setting to 10
Rowing WOD 2
Intervals
For total distance
Row 9x (60:60)
Rowing WOD 3
Intervals
Cover max distance
Row 6x (90:90)
Rowing WOD 4
Intervals
For max distance
Row 20 (15:10)
Rowing WOD 5
Intervals
Record average time for all intervals
Row 10x250m
Rest for 5x interval time
Rowing WOD 6
5 rounds:
Partner effort, one rows while the other recovers
Row 50-40-30-20-10 calories
Rowing WOD 7
Time trial
Row 4000m
Rowing WOD 8
Intervals
Row 4x1200m
Rest 2 minutes between intervals
Rowing WOD 9
Intervals
Rest 45 seconds between intervals
Row 8x250m
Rowing WOD 10
5 rounds:
Row for total distance or calories
10:10
20:10
10:10
30:10
15:10
25:60
Rowing WOD 11
Intervals
For total distance
Row 9x (60:60)
Rowing WOD 12
Intervals
Row 6x (90:90)
Rowing WOD 13
Intervals
Row 3x2500m
Rest 1 minute between intervals
Rowing WOD 14
Intervals
2 rounds, cover max distance:
Row 1 minute
Rest 1 minute
Row 1 minute
Rest 50 seconds
Row 1 minute
Rest 40 seconds
Row 1 minute
Rest 30 seconds
Row 1 minute
Rest 20 seconds
Row 1 minute
Rest 10 seconds
Rowing WOD 15
3 rounds (calories spent is your score):
Row 2 minutes
Rest 3 minutes
Row 1 minute, arms only
Rest 1 minute
Row 1 minute
Rest 3 minutes
Rowing WOD 16
AMRAP in 15 minutes of:
800m row
30 KB swings
Rowing WOD 17
4 rounds, for time:
250m row
AMRAP muscle-ups
250m row
Rowing WOD 18
3 rounds, for time:
900m row
45 burpees
900m row
Rowing WOD 19
2500m row
10 wall balls
10 sit-ups
250m row
Rowing WOD 20
400m row
10 air squats
400m row
10 muscle-ups
BONUS CHAPTER – Cross Training Equipment
I’ve been getting hundreds of emails every week asking what barbells, ropes and
general equipment I recommend individuals use during their workouts, well by
popular demand here is the Ultimate Cross Training WOD Equipment Guide!
It’s imperative that you select high quality equipment that won’t bend, break,
fray or fall apart during intense workouts.
Eliminate the guess work and check out my Ultimate Cross Training WOD
Equipment Guide.
These are the only pieces of equipment I use during my WODs, and these are the
exact brands and items I use.
The equipment I own and use includes:
Olympic barbell
Your Olympic barbell is by far the most important piece of equipment you will
own and use, it’s the foundation of all major lifts.
When buying a barbell it’s essential to check the weight rating – we don’t want a
cheap bar that is going to bend, it needs to stand the test of time.
The bar is to have Olympic knurling, not powerlifting knurling.
Ensure the collars provided are sufficient.
>> Check it out here <<
Bumper Plates
High quality bumper plates are a must, if you train in your garage or anywhere at
home for that matter damaging the flooring with regular plates is a common
issue.
>> Check it out here <<
Pull Up Bar
Let’s face it, many of us don’t have room for a power station, and the majority of
portable pull up bars out there are cheap and nasty or require a lot of drilling and
doorway modifications.Luckily, I stumbled upon the Iron Gym Total Upper
Body Workout Bar – no screws required!
>> Check it out here <<
Jump Rope
Skipping is fantastic cardio conditioning, a large amount of people skip daily,
and most of those individuals tend to skimp on the quality of their jump rope –
the Valeo Deluxe Speed Rope is adjustable, ideal for speed training and has the
most comfortable handles on a jump rope I’ve encountered! If you want to
smash out countless double-unders this is the rope for you!
>> Check it out here <<
Battling Rope
Battling ropes are optional, however they certainly do offer one of the most
intense forms of cardio you’ll experience. Battling ropes can be used to build
immense shoulder and forearm strength.
I personally use a GoFit Combat Rope, comfortable handles, no fraying and can
easily be anchored.
>> Check it out here <<
Gymnastic Rings
If you want to perform ring dips, push ups, muscle-ups and many other
gymnastic style exercises a high quality set of rings are a must. The ProSource
rings I use and recommend are made of premium quality Lexan and have a
1,000lb break strength.
>> Check it out here <<
Kettlebells
Kettlebells are a huge part of cross training. Want to swing, snatch or clean?
you’re going to need to pick up a couple of kettlebells!
I’ve gone through many kettlebells and the main issue I have encountered is the
seam on the underside of the handle, the majority of cheap kettlebells have a
casting seam on the underside which will damage your hands.
>> Check it out here <<
Medicine/Slam Ball
Medicine balls are very versatile, want to perform wallballs, want to add weight
to your push ups, planks or other core exercises? Want to play catch with a
friend?
>> Check it out here <<
Ab Roller
Forget the ab swing pro and crunch king, whatever those crappy abdominal
infomercial products are.
Invest in a high quality ab roller, the one abdominal training apparatus that only
delivers results, no false promises.
I personally use the Ab Carver Pro, it features a kinetic engine, ultra wide wheel
and a comfy foam knee pad!
>> Check it out here <<
Plyometric Box
If you’re not a handyman and don’t want to DIY your own plyometric box the
Fuel Pureformance adjustable plyo box is a godsend! With 3 adjustable heights,
a non slip surface and quick spring adjustment it’s the Rolls Royce of plyometric
boxes!
>> Check it out here <<
Minimalist Shoes
Running shoes are for running, not Olympic lifts or cross training in general.
You’ll be surprised at how different performing lifts like the squat and deadlift in
the correct cross training shoes.
New Balance have got these shoes down to a science with their ‘Minimus’
series.
>> Check it out here <<
Gloves
If you choose to wear gloves to stop your hands from getting ripped out during a
workout it is quite hard to find the right pair that won’t actually hinder your
workout, the following gloves will keep your hands light, cool and protected
throughout your workout – I cannot recommend these enough.
>> Check it out here <<
Wrist Wraps
Protect your wrists during heavy wraps, wear wrist straps.
These wrist wraps are high quality, reasonably priced and come with a no-hassle
warranty.
>> Check it out here <<
Timer
As I’m sure you’ve noticed the majority of cross training workouts work on
timed intervals, therefore an accurate timer is a must! After using and getting
frustrated using a watch I decided to invest in a dedicated Everlast timer and
have not looked back since.
>> Check it out here <<
Water Bottle
Staying hydrated during your workout is crucial for your health and well being
not to mention your performance during your workout.
Don’t be one of those people that reuses an old plastic water bottle, they’re
known to cause a plethora of health issues when constantly reused.
I personally use and recommend a high quality Nalgene BPA free 1-quart bottle.
>> Check it out here <<
If you have any queries regarding this equipment or any other cross training
equipment feel free to leave a comment on the page and I will get back to you as
soon as possible.
Conclusion
I hope you enjoy the plethora of workouts WODs for Women: The Ultimate
Cross Training Workout Compilation for Females has to offer you, by following
these workouts on a regular basis you’ll develop not only a strong, flexible,
functionally fit body that’ll be ready to tackle any situation life throws at it but
also an unbreakable mindset and confidence to match.
Whether you’re looking to get a competitive advantage in your sport or just to
increase your mobility, strength and health these workouts are the answer.
I hope you enjoyed reading this book as much as I enjoyed writing it.
Would You Do Me A Favor?
I’m positive that if you follow the advice and WODs contained in this book your
weight loss, endurance and agility will reach an all-time high.
I have one small favor to ask – Would you mind taking a minute to write a blurb
onb Amazon about this book? I love getting feedback from my readers and
hearing all of the success stories from individuals who have transformed their
lives after reading my books.
You can leave me a review by visiting the following URL:
www.bitly.com/wodswomen-review
Also, if you have any friends or family that might enjoy this book, spread the
wisdom and lend it to them!
Books By P Selter
Visit www.WodBible.com to learn more about these books!
Bodyweight Cross Training WOD Bible: 220 Travel
Friendly Home Workouts
Cross Training WOD Bible: 555 Workouts From
Beginner to Ballistic
Killer Kettlebell WOD Bible: 200+ Cross Training KB
Workouts
150+ WODs for Women: The Ultimate Cross Training
Workout Compilation for Females
Green Smoothie Recipe Bible