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5 Cross Training Workouts For General

Conditioning

The following 5 cross training daily workout routines that

contain a variety of exercises aimed at improving your overall
conditioning.

Workout Summary

Main Goal Lose Fat

Workout Type Full Body

Training Level Beginner

Program Duration 8 weeks

Days Per Week 5

Time Per Workout 45-60 minutes

Equipment Required Barbell, Bodyweight, Kettle Bells, Other

Target Gender Male & Female

Recommended Supplements
 Protein Powder (blend), Beta-Alanine, BCAA
Powder

Author Thomas Schultz

Workout PDF Download Workout

Workout Description
The following workouts are for general conditioning. They each contain at least four
exercises, and are performed in rounds - or circuits.

Rest only as long as needed between each circuit. Each workout has a target number of
rounds you should aim for. Try to build up your conitioning slowly over time until you can
perform the stated number of rounds using minimal rest.

CrossFit WOD #1 - The Olympian

General Conditioning - 8 Rounds

Exercise Sets Reps

Hang Clean to Push Press 1 8

Push Ups 1 10

Pull Ups 1 10

Burpees 1 10

Sprint 1 50m

CrossFit WOD #2 - Brutalistic

General Conditioning - 5 Rounds

Exercise Sets Reps

Tire Flips 1 6

Bodyweight Squats 1 30

Clapping Push Ups 1 20

Prowler Push 1 100 Feet

Leg Raises 1 20

Jump Squats 1 15
 CrossFit WOD #3 - The Miler

General Conditioning - 4 Rounds

Exercise Sets Reps

Sprint 1 400m

Deadlifts 1 10

Box Jumps - 24" to 30" 1 6

Decline Push Up 1 30

Kettlebell Swings 1 40

CrossFit WOD #4 - Sky High

General Conditioning - 8 Rounds

Exercise Sets Reps

Overhead Squats 1 10

Burpees 1 10

Push Ups 1 10

Hang Clean 1 10

Row Machine 1 200m

CrossFit WOD #5 - The Beat Down

General Conditioning - 5 Rounds

Exercise Sets Reps

Push Jerk 1 8

Bodyweight Deadlifts 1 10

Fast Run 1 200m

Thrusters 1 10

Sit Ups 1 30

Hand Stand Push Ups 1 5

 
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About The Author

 Thomas Schultz
Thomas Schultz has been involved with lifting and physical fitness for over a
decade. He is currently training for CrossFit and his first Tough Mudder.
View all by Thomas Schultz »

17 Comments + Post Comment

Posted Mon, 04/24/2017 - 12:58 LIKE 2

Lamont moon
I dont have a tire availible... Can i do clean n press for a replacement ? And tbey gym i use for
now... Is planet fitness there are no free barbells can i do the cleans, presses overhead squats
and nerk and thrusters... Those ki d of compoind workouts with dumbells?

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Posted Sun, 11/02/2014 - 17:26 LIKE 12

Bryan Nolan
Looking for a 50&over weight training workout with intermediate workout.Can you help .Thank
you

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Posted Tue, 06/18/2013 - 08:14 LIKE 28

rhiNox
First dat at this made it through 4 rounds....can't wait to see the progress next week

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Posted Fri, 06/14/2013 - 20:19 LIKE 37

D.R. Garcia
What are "Burpees", "Thrusters" and "Hang Cleans"??? Can You explain in the best way
possible? Thank You

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 Posted Sun, 05/10/2015 - 20:11 LIKE 15
Michael Gilmartin
I am interested in a new workout.

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Posted Wed, 02/27/2013 - 10:13 LIKE 27

Shields
Rounds count as how many times you do all exercises in that routine?

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Posted Wed, 02/27/2013 - 03:12 LIKE 26

Benmc
Ill give this a try ATM I do a 3 day strength training mon thurs and fri and do a crossfit WOD
after and use Tuesday as a form training day with a more intense WOD , my strength looks as
so:
Mon: 5x5 Squats, 5x5 Bench, 3x10 strict pull ups, 3x10 weighted abs
Thurs: 5x5 deadlift, 5x5 push press, 3x10 bicep pull up, 3x25 seated calf press
Fri: 3x10 overhead squat, 3x10 tricep dips, 5x5 cleans, 5x2 snatch
Does this look like a good routine calories are all in check have seen weight added and fat
drop just hot a stall on bench press any pointers? Cheers

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Posted Tue, 02/26/2013 - 14:29 LIKE 32

Titan22
How many days a week can I do a workout? For example, Brutalistic, can I do it 5 days a
week, before or after my workout or should I only do it on the off days. Are there just certain
amount of days a week?

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Posted Thu, 02/21/2013 - 20:49 LIKE 29

Ole Marín
Im new on cross fit

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Posted Mon, 02/11/2013 - 11:53 LIKE 25

Michelle
Hi,
Im sorry, but what "Bodyweight deadlift" (in WOD #5) means ?
Thank you !

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Posted Tue, 06/04/2013 - 12:35 LIKE 26

Matt
It means you do a deadlift with weight equal to your body weight. So, if you weigh 150
lbs, you would put 150 lbs on the bar and perform the lift.

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Posted Sun, 02/03/2013 - 10:39 LIKE 33

Oozie
Interesting, But Steve, why would you recommend doing these after weights?

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Posted Mon, 02/04/2013 - 15:28 LIKE 34

Steven
If you want to build muscle, then you need to lift weights with full energy and focus.
That also helps you maintain the best possible form on the big compound movements.

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Posted Sun, 02/03/2013 - 06:52 LIKE 42

MotionAction
Am I supposed to do all of the WOD's in a single day or should I start like day 1 - 1st WOD, day
2 - 2nd WOD, etc.? I am new to working out in a gym (170cm, 60 kg, female) and would like to
start working out in a more efficient way. I am also thinking about combining this workout with
12 Week Beginners Training Routine, but 2 days a week is a little too easy for me, because I
used to train ice skating..
https://www.muscleandstrength.com/workouts/12-week-beginners-training-ro...
Thanks for the answer!

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Posted Mon, 02/04/2013 - 15:30 LIKE 31

Steven
WOD is a workout of the day. You only do one a day. You can do them anyway you like.
Probably best to rotate between them.

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 Posted Sat, 02/02/2013 - 14:35 LIKE 32
Mark
Hi
I am currently following this workout program
https://www.muscleandstrength.com/workouts/8-week-novice-quick-start-wor... (week 5). Is
there anyway i can incorporate any of these WOD into my routine. Thanks

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Posted Sat, 02/02/2013 - 14:38 LIKE 47

Steven
I would recommend doing them after weights as conditioning work. Depending on your
goals, you could also do them on off days.

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