February 11, 2015


Looking for the best workout of the day? The drive to achieve a well-toned and physically fit body has been a trend nowadays. So people try to do heavy workouts. The more a workout gets heavy, the more it tests the limits of your endurance, strength and speed. Here are some of the best WODs (workouts of the day) derived from Cross training for sports and workout lovers.


1. The Fran
The Fran is one of the easiest among the best WODs  and people who love working out. It is an introductory workout of the day for people who just started their Cross training venture. Like any other Cross training exercise, the FRAN aims to develop strength and endurance.

How to do it? Fran includes a series of thrusters and pull-ups done in the fastest time possible. It is composed of three rounds. The first round is 21 repetitions of thruster and 21 repetitions of pull ups. For the second round, you do 15 of each workout, and you have to do 9 repetitions for the third round. You can modify this set of exercises depending on your capacity. You may also start with lighter weights and substitute pull-ups to jumping pull ups. You can perform this in a span of 5 to 7 minutes.


2. The Seven
The seven is no other challenging exercises. It brings you to a whole new level of enhancing your strength and stamina. The set is composed of seven rounds of seven best workouts of the day. Prepare yourself and do a little warm up before doing this tiring yet accomplishing routine.

How to do it? For this routine you have to perform seven rounds of seven handstand pushups, seven 135-pound thrusters, seven knees to elbow, seven 245-pound dead lifts, seven burpees, seven kettlebell swings and seven pull-ups. If you find it hard to do the routine continuously, you can have a minute of rest in every end of one round. Do this routine as quickly as possible but for beginners, you can execute the workout of the day in a 35 to 45-minute limit.


3. King Kong 

King kong is one of the best WODs executed in the fastest time possible. WARNING: If you cannot carry a 455 pound deadlift, you may pass this WOD. Like the name itself, this best workout of the day is for monsters!

How to do it? Kingkong has three rounds of tedious weightlifting, pull ups and squat cleans. Each round is compose of one 455-pound deadlift, two muscle-ups, three 250-pound squat cleans and four handstand pushups. You have five minutes to perform this routine among the best WODs.


4. Filthy 50
Filthy 50 is one of the most taxing WODs. In order to execute this workout fully, you have to be good in everything.

How to do it? Ten different exercises in 50 repetitions—you have to do 50 walking lunge steps, 50 jumping pull ups, 50 box jumps using 24-inch box, 50 kettle bell swing, 50 knees to elbows, 50 repetitions of push press at 45 pounds, 50 back extensions, 50 wall balls with a 20-pound ball, 50 burpees, and 50 double-unders.

If you are not comfortable with the number of repetition, you can modify them and make them Filthy 45 or Filthy 30 depending on your capacity. For first timers, you can the whole routine in a span of 25 to 45 minutes.

Hit the gym and try these best WODs now!

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