WODs (Workout of the Day) are a great tool to improve athletic performance. While normally associated with Crossfit, they should be considered a key factor in anyone’s program if you are trying to improve performance.
Try switching out your cardio session once a week, for four weeks, with a different WOD each week – this will challenge your body, force your muscles to constantly adapt, and add creativity to your program.
Basic WODs for Beginners
If you are looking for a quick WOD to get you going without the need for weights, try these two variations below:
3 rounds x 10 reps of the following bodyweight exercises (no rest between rounds):
- Air Squats
- Decline Push-Ups
- Dips or Ring Rows (depending on what you can access)
5 rounds x 5 reps, without rest between rounds:
- Mountain Climbers
- High Knee Jumps
- Bear Crawl (1 rep = right and left forward motion)