6 WODs for CrossFit Beginners

Apr 22, 2021 | WOD

If the words WOD, AMRAP or EMOM sound like Greek to you…

You are in the right place! With our guide to WODs for beginners you will learn everything you need and be more than ready for your first CrossFit workout.

Let’s start by the beginning. WOD is nothing more than the way that crossfitters have to refer to the Workout Of the Day, that is, they are used to refer to the training of the day.

The first time you sign up for a CrossFit workout and it’s time to enter, thoughts of anything but positive pass through your mind, right? Don’t worry because you are not the only one, we had them too and, in fact, even the most experienced CrossFit player in the world got nervous at his first training session.

Altough it can be a bit intimidating at first, attending a few classes as an introduction to CrossFit is essential. It is used to learn the technique of the exercises and thus avoid muscle injuries or discomfort. And, ultimately, to be able to be sure that we are doing each exercise correctly.

If you want to know more about the CrossFit world before your first classes, here are 9 fundamental movements. You must know the technique of these exercises very well before moving on to the WODs (now you know what they are ):

  1. Air Squat
  2. Front Squat
  3. Overhead Squat
  4. Shoulder Press
  5. Push Press
  6. Push Jerk
  7. Deadlift
  8. Sumo Deadlift High Pull
  9. Medicine-Ball Clean

Now that you have a couple of introductory classes and you have the technique, we can move on to the next level. We have selected 6 WODs for beginners with which to start your new challenge.

WOD Nº1 – Annie

50-40-30-20-10 reps

Double unders


To get into the subject, we are going to start with a classic. The girl WOD, very simple and easy for everyone.

Moves: Double unders and Sit-ups.

Necessary equipment: a rope.

Resawod Trick wink: In case you don’t have a jump rope, room to jump or you just don’t know how to do Double unders. You can vary the training by doing double (100-80-60-40-20) Single unders or Jumping Jack.

Here we leave you a video so you can follow your first training in a guided and easy way: 


WOD Nº2 – Open 12.1



*AMRAP stands for As Many Repetitions As Possible, that is, do as many repetitions as you can in seven minutes. This training will take you to the limit.

If CrossFit is going to be your new sport, the Open Games will be something like the most important event of your year, a kind of Hunger Games, crossfiter version.

Be careful, one you enter this world, we assure you that you will get hooked and will no longer be able to leave. Therefore, to warm up your engines for when you present to the next Open Games (because you want to) we leave you this WOD.

It may seen the simplest and easiest thing to do but don’t be fooled by first impressions…

Movements: Burpees. Below we leave you a video with the correct technique to do the exercise.

Necessary equipment: you will only need your body weight but believe us it will be more than enough.

Resawod Trick : Try to start at a steady pace that you can maintain…

WOD Nº3 – Sally

Who does not like a good dance to move the body? To the rhythm of the Moby song Flower, when the song says Bring Sally Down, we get into an active squat position and hold until says Bring Sally Up.

Here we leave you the song so you can start with the training now: https://open.spotify.com/track/2O8EVtQtfsKBABn0hOxs8Y?si=452fa5fd9c554f70,

MovementsSquat. Although it is one of the basic exercises, it is better to have the technique explained to you by a professional, especially if you are thinking of doing the WOD with weight.

Necessary equipment: body weight and dumbbells.

Resawod Trick : Surely you have been encouraged to see that you can do it without weight but adding at least 29kg for girls and 43kg for boys, you will see how it gets complicated.

WOD Nº4 – 4RFT

4RFT *

10 Push-ups

10 Sit-ups

10 Ring Row

10 Push Press

* Rounds For Time, means, do 4 rounds of 10 repetitions of each exercise in the shortest time possible.

This WOD is for those who have already been curious about CrossFit and want to try something more explosive with these gymnastic movements.

MovementsPush-ups, Sit-ups, Ring row and Push press.

Necessary equipment: body weight and dumbbells.

Resawod Trick: For the Push Press use a weight that allows you to do 10 repetitions in a row but that you feel that you could not do more that 12 or 13. As the rounds go by, that weight will cost you more and more to move it and it will become a real challenge.

WOD Nº5 – Tabata this

TABATA 4 ′ (20 »ON 10» OFF)


REST 1 ′

TABATA 4 ′ (20 »ON 10» OFF)

DB Snatch

REST 1 ′

TABATA 4 ′ (20 »ON 10» OFF)


REST 1 ′

TABATA 4 ′ (20 »ON 10» OFF)


Don’t worry if you don’t know what Tabata is, we’ll explain it to you.

Go for it! Tabata is a type of training that consists of 8 intervals of 20 seconds of work and 10 seconds of rest, in this WOD you will do 4 Tabata with 1 minute of rest between each of them. The objective? give the best in every 20 second window. Sounds easy right?

We challenge you to give a try with this combination of exercises!

Movements: Push-ups, DB Snatch, Pull-ups and Burpees.

Necessary equipment: body weight and dumbbells.

Resawod Tip : If you can’t do pull-ups, use a rubber band to make it easier.

WOD Nº6 – EMOM 14′

EMOM in 14 minutes:

Odd: Max burpees

Even: Max calories (Row)

Let’s review before we start, EMOM (Every Minute on the Minute) means everything in a minute, in every minute. That is, in the ood minutes (also called Odd) you do all the burpees you can and in the even minutes (known as Even) you burn calories with the Row exercise.

It’s very simple, you’re going to hate it. When you think you can’t take it anymore, accept it and move on. If you have energy left in the last 2 minutes, give the best of you!

Movements: Burpees and  Row.

Resawod Trick  : Just embrace pain, or as out American CrossFitters say, join the “Pain cave” philosophy.

We hope you stopped being a beginner after these 6 WOD s for beginners and you have become curious to know more about the CrossFit world. We invite you to discover our WODBook module by requesting a demo.

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