Workout Routines

CrossFit in Any Gym: Commercial Gym CrossFit Workouts

These two WODs can be done wherever serious training happens.

Man's back during pullup
PeopleImages / Getty
PeopleImages / Getty
Duration 15-30 min.
Exercises 9
Equipment Yes

Despite what some CrossFitters may say, you don’t need a box gym or even a ton of equipment to reap the benefits of the discipline. To prove it, we enlisted Nicholas “Nicky” Hoberman, a CrossFit Level 2 trainer and coach at CrossFit Westport in Norwalk, CT to design two WODs (workouts of the day) with nine basic moves that can be done in any gym. The best part: They can fit into any program, too. Do them on separate days or perform these WODs after your workouts as a brutal finisher. And there you have it—CrossFit on your terms.

HOBERMAN’S COACHING COMMENTARY: WOD 1

WHY DO IT: “This 15-minute WOD can be your stand-alone workout for the day.”

WEIGHT SELECTION: “Perform box squats with a weight you can do 10 easy reps with for your first set. If it feels heavy, rack the bar and break up your later sets.”

CORE, BACK, HIPS: “The toes-to-bar exercise is great for your core and your upper back and hip flexors.”

CONCEPT2: “Rowing increases your heart rate and burns calories.”

TIME IT RIGHT: “This workout requires different equipment for each movement, so it’s best to save it for off-peak hours at the gym.”

HOBERMAN’S COACHING COMMENTARY: WOD 2

WHY DO IT: “This WOD includes resistance training and gymnastic moves and has higher rep ranges; once you finish all the listed reps for an exercise, you’re done with it.”

BREAK IT UP: “Break up the exercises into smaller sets so you don’t hit muscle failure. So, if your max reps on pullups is 15, break up the 30 reps into sets of eight to 10. Manage your pace and don’t be afraid to take a breather between sets.”

RESTED DEVELOPMENT: “Alternating between different muscle groups gives your muscles a rest and keeps your heart rate high.”

CRUSH THE EASY STUFF: “If you can bang out 40 pushups nonstop without being fried, do it.”

WOD 1 Complete as many rounds as possible (AMRAP) in 15 minutes.

Exercise 1

Box Squat
exercise image placeholder
-- sets
10 reps
-- rest

Exercise 2

Toes to Bar You'll need: Pullup Bar How to
Toes to Bar thumbnail
-- sets
10 reps
-- rest

Exercise 3

Rower You'll need: No Equipment How to
Rower thumbnail
-- sets
500 meters reps
-- rest

WOD 2 Complete for time.

Exercise 1

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
-- sets
30 reps
-- rest

Exercise 2

Box Jump You'll need: Box How to
Box Jump thumbnail
-- sets
30 reps
-- rest

Exercise 3

Pushup How to
Pushup  thumbnail
-- sets
40 reps
-- rest

Exercise 4

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
-- sets
40 reps
-- rest

Exercise 5

Situp You'll need: No Equipment How to
5 CrossFit Workouts You Can Do With Only Dumbbells thumbnail
-- sets
50 reps
-- rest

Exercise 6

Bodyweight Squat You'll need: No Equipment How to
Squat thumbnail
-- sets
50 reps
-- rest
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