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CrossFit workouts can be very tough as they test the limits of your strength, speed and endurance. Whether it is a joint training or individual training. What really matters at CrossFit is to prove yourself and to get ahead of yourself. These six ultra-demanding workout of the day (WODs) are going to push you to the limit. You dare to try them? If you're looking for something for beginners, try one of these five Crossfit trainings.

1. FILTHY 50

A basic element of the CrossFit is the FILTHY 50. It's a brutal series of exercises that can seem endless because of the degree of demand, if it's your first time doing them. The circuit includes fifty repetitions of ten different exercises, all of which must be performed as quickly as possible.
It consists of doing:

  • 50 box jumps with a box about six centimeters long.
  • 50 dominated with a jump.
  • 50 kettlebell swings.
  • 50 strides walking.
  • 50 knees to the elbows.
  • 50 push press reiterations (20kg).
  • 50 back extensions.
  • 50 medical balloon throw to the wall with a 9kg ball.
  • 50 burpees (dropping the whole body on the floor).
  • 50 double unders.

This training becomes a good job because it conveys every single foundation and nonsense of CrossFit.
The Filthy 50 is considered a challenge because of its high demand for exercise. This is a full body workout that includes large doses of cardio.

Doing so many exercises can be difficult, so keeping pace and focusing on the exercise in question is undoubtedly the best option.
Naturally, this can be altered and adapted to your level, making fewer repetitions of each exercise and also trying to make twenty or twenty-five repetitions of each one and also increasing them little by little.

The training time is 25 minutes.


Fran is a WOD based on a series of thrusters and dominoes made as fast as possible. This is a shorter training that includes three rounds:

  • First round: twenty-one repetitions of each exercise.
  • Second round: fifteen repetitions of each exercise.
  • Third round: nine repetitions of each exercise.

Fran is one of the first WODs that people use to expose themselves or to get started with CrossFit. This is not to say that it is not difficult enough, ?the dominated ones are undoubtedly the most difficult part of this WOD? It is more difficult for women to compete on an equal footing with men.

The training time is five minutes longer and can change depending on the weight you are working with.


Quite a simple, if relentless, training. It's about:

  • Run a mile and a half.
  • Do a hundred pull-ups.
  • 200 push-ups.
  • 300 squats.
  • Go back a mile.

As with virtually all CrossFit training, it should be done as quickly as possible. The pull-ups can be altered if necessary.
Elite CrossFit athletes do it all in a weight vest.

The name of this training comes from Navy Lieutenant Michael Murphy. Who was killed in the course of his service in Afghanistan.
This training won't teach you exercises you don't already know; what changes is the fact that they are all done in exactly the same training. The key is to maintain a rhythm, especially during the first few exercises.
In addition to this it must be stressed that the last kilometer is the most difficult part. The fact that you have to run to the limit and to the maximum power to reach the finish line, but that's when you feel the most wimpy.

The training time is forty minutes, but if it is done in forty-five minutes it continues to be good.


The seven, you have to do the exercises as quickly as possible. It's a seven-round circuit.
Each round includes:

  • 7 handstand push-ups.
  • 7 thrusters with 60kg.
  • 7 knee-elbows.
  • 7 repetitions of dead weight with 110kg.
  • 7 burpees.
  • 7 kettlebell swings.
  • 7 dominated.

Each piece of this WOD brings a new challenge and it is up to you to be ready to give more of yourself, as there are 7 rounds. The hardest part is the handstand push-ups. There are multiple ways to alter handstand flexions if you can't do them but want to continue facing the circuit.


The Ryan has a duration of five rounds, executed as quickly as possible. Each round includes:

  • 7 muscle-ups.
  • 21 burpees.

The name of this WOD comes from CrossFit enthusiast Ryan Hummert, who was killed by snipers as he was responding to a call.

The most essential thing about this WOD is the mastery of the muscle-up.
Not enough people know the technique to do it, so whoever is able to execute one properly already tries a commitment to CrossFit training. That said, this training requires the help of a trainer to acquire the technique, if it is not available. Once you learn it, this circuit will give you another challenge gone.

The training time should be less than 25min, once you are experienced you will be able to go down to 15min.


The KING-KONG is a fast training. This kind of training is for real CrossFit monsters, if you don't have the strength to lift enough weight you don't have a chance with this WOD.
This training is done with 3 rounds, which you must fill as quickly as possible.

  • 1 repetition of dead weight with in 200kg.
  • 2 muscle-ups.
  • 3 cleans with 120kg.
  • 4 handstand push-ups.

Numbers talk for themselves. Making any part of this WOD is an achievement in itself. For those who have reached this WOD, the weight of death and cleans are usually the biggest challenges. Most people are directly unable to lift the dead weight.

The time for this training is five minutes. It's an incredible time, but if you can do this you really are a machine!

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