Program your own WOD

Programmera din egen wod

Below is translated with AI so there might be some strange wordings... :)

Build your own Crossfit workout at home

In a previous post, I described, in a slightly longer form, how to build a Crossfit training session. In this article, I thought I would run a shorter description for those of you who want to enter directly.


Very simplified, Crossfit consists of 3 different parts, fitness, strength and mobility/speed . These are called in English metabolic conditioning, strength & gymnastics. You can mix these three in different forms, run long sessions with as many reps as you can, or run time-limited sessions. You can run heavy with few reps or lighter with more reps. You can also program over a longer period of time, so you run the different parts on different days, but then it starts to get more complicated.

A simple pass where you mix all three:

  • Run 400m (fitness)
  • 10 Pull-ups (mobility)
  • 20 Kettlebell Swings (Strength)

Do the above exercises as many times as you can manage in 18 minutes (so-called AMRAP )


You can of course change the different exercises within each part, weight and quantity. Then you can do a certain number of laps instead of time.

You have now received a very short and simplified description of how you can put together your very own passport.

Good luck!


Examples of exercises in Crossfit:


  • Running
  • Bike
  • Rowing
  • Staking machine


  • Deadlift
  • Squat
  • Shoulder press
  • Free turning


  • Pull ups
  • Squat without weights
  • Sit up
  • Handstand
  • Push-up
  • Jump (preferably on box)
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