Train Just like a CrossFit Machine 5 Week Workout


The best HOME CROSSFIT WORKOUT you can do | No Equipment Needed

Video taken from the channel: TeamRICHEY



Video taken from the channel: Obi Vincent


30 Minute CrossFit “EMOM” Home Workout | Full Body CrossFit Workout

Video taken from the channel: Kat Musni Fitness


HOME “300” WORKOUT (Bodyweight Only!!)

Video taken from the channel: ATHLEAN-X™


Machine Gun Kelly’s Transformation Workout Routine | Train Like a Celebrity | Men’s Health

Video taken from the channel: Men’s Health


Week 1 Day 1 // Full Body Workout No Equipment

Video taken from the channel: Heather Robertson



Video taken from the channel: Bruce Willow Fitness & Stunts

Thursday (5 push-ups superset with 225 x 5 deadlifts) x 5 for time (try to beat your best time for all 5 rounds everytime) (WATCH VIDEO) Friday Run ¼ mile superset with 10 pull-ups or horizontal rows superset with barbell or dumbbell overhead press 50% BW x. In two other weekly workouts, you’ll do familiar exercises like bench presses and rows, which build muscle in a way CrossFit moves can’t, and round out your physique. Directions.

There are four workout days you will use to train six days per week. So, to help you dip your toe into the CrossFit culture we’ve brought you a weeks-worth of workouts (sorry, WODs) fit for beginners. Feel free to rinse and repeat the cycle for as long as you like. Just try to include a days’ rest or two between each one.

7 Days and 18 Workouts: A Typical Training Week for Rich Froning. Rich Froning has won the CrossFit Games 6 times in individual and team competition, so. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favourite workouts.”.

Machines offer a change of pace, a chance to address lagging muscle groups and correct imbalances, and actually have the ability to enhance recovery between more extreme workouts. This is a must for competitive CrossFitters and other athletes. However, there is simply a substantial difference in fitness goals between those who train twice per week and those who train 5 times per week.

Intensity. If you train more intensely then you will require more rest than if you train less intensely. If CrossFit is your workout regimen then we can probably summarize your workout intensity as. 5 pushups, focusing on speed Rest 30 seconds x10.

Workout 5. Warmup: 3 minutes fast jump rope Rest 30 seconds x4. Shadow boxing: 3-minute round: Work basic jab, cross, and hook punches 30 pushups. CrossFit requires a certain level of “crazy.” Not serial killer crazy, but crazy in that hardcore, “won’t quit ’til I’m dead, and even after death I’ll burst from my coffin and train like a freaking machine,” kind of way. Because CrossFit workouts can be so brutal, I sometimes feel damn near silly for almost killing myself three times per week. 20 minutes, as many rounds as possible (AMRAP) 10 strict knees-to-elbows.

3 wall walks. Set a timer for 20 minutes. Complete as many rounds as possible before the clock runs out.


List of related literature:

As an athlete and coach, I know most people’s instinct with this program will be to hammer through each exercise, the entire list, with each workout.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

You can do two, three, or four workouts a week, as long as you never train more than two days in a row.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

You could also alternate between this workout, Pure Power, and Extreme Endurance to train every key muscle quality within a given training week.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

Train only that one movement for one week and then retest the right chop, left chop, right lift, and left lift.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Then, I went back to each week and decided what the key workouts would be.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Each of these workouts can be plugged into your training plan whenever a CrossFit workout is called for.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

The first eight weeks of this program are just body weight, so you don’t need any equipment to perform the first two phases.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

If not, you would switch to an alternative workout to achieve one of the workout goals of the training cycle.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

Sure, you have to train hard, but it won’t do that much good unless you also train smart.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

This routine is for training six times per week, dividing the body parts into three two-day workouts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I’ve watched nearly 150+ videos but never subscribed because I don’t know I’m still thinking that I’m a subcriber but sorry for that and I’m one of the great fans of your videos,, u have given a lot knowledge than anyone else could give,,,, may the God bless you my brother from another mother ������������

  • good vid thanks i tried it out. the ‘russian squats’ were cheeky..! Whats the sountrack please..? (especially the first one starting 1:38..? thanks

  • Hey Bruce, thanks for making this video. You have covered almost everything. I’ll definitely try it.

    Hats off to your communication skills. You have almost convinced me to do more than 2 days a week gym workout.

  • So glad i found your channel I love this workout. It’s got it all to enjoy this 30 minute crossFit which I never done before.��
    Funny those roarrrr sounds.��
    Thank you Kat.������❤

  • I changed jobs four months ago. My previous job was doing shift work and I was able to train two days on, one day off. Now I am working in a job five days a week, 13 hours a day. The job is both physically and mentally exhausting. By the time I get home I’m almost ready for bed. I have Sunday and Monday off. Can I train on these two days (unfortunately back to back) and still maintain gains? Many thanks in advance.

  • You’ve quickly become one of my favourite fitness Youtubers. Not only are you silly af, just like me, but you love Synthwave/Retrowave too! Love your videos mate

  • Hi guys I’m a 16 yrs old girl
    I’m planing to stick with this workout in this quarantine, till we start school again and I’m going to tell you step by step if im having changes please write me some motivational comments so i dont gave up thx
    -Day 1: it was my first day and i did all of this workout it was hard but I’m not gonna give up
    -Day 2: today it was so hard i couldn’t do it all i did only 20 minutes of it, i can it in feel my whole body specially in my legs

  • What’s the best weight to use when you are a beginner. I’m 67 but i’m still in good shape for my age. Thanks for the help. Very good and honest video.

  • But superset ting heavy compound lifts would rly tire you out wouldn’t it? For example supersetting the deadlift and Benchpress you wouldn’t be able to work at maximum capacity because ur doing the other exercise with not rest in between

  • I just found your channel and I want to say thank you so much for doing this!!! You made me laugh multiple times while I was working out and it made the workout SO MUCH fun. My biggest obstacle in my fitness journey so far has been the discouragment in my own head. As soon as it’s hard for me, part of me gives up and I feel silly and weak. But your fun personality made all the difference. You are so encouraging. I’m following and sharing, thank you for doing these! Sparkle on!

  • Hey Craig! teamRICHEY is awesome! You and Jas helped me get into CrossFit! �� What are some things I can work on to get a deeper squat? Thanks! Much love from Canada ���� ��

  • Thank you sweetheart, it’s very hard to do but ofcourse you inspired me to go the way, I have a question how many times in a week will work to loose weight?I hardly want to loose 15kilo ������

  • Does anyone know how many calories approximately does this burn? I know it’s dependant on weight and fitness etc but on average for an average build woman? xxx

  • Hey heather….hv subscribed u…lv ur videos n has strtd this 12 week plan..but cn u pls tell hw much calories r burned during these wrkouts (evry day )frm low impact to high one…..

  • Love ketterbells, been following Obi for a minute and with this KTB routines, is fire, not gonna lie, very challenging but I love it, thanx bretha

  • Just did day 1! I decided to skip the last round of leg exercises, as it’s my first day back to exercising after a month, and I want to be able to walk the rest of the week. Fantastic day 1 though! And thank you for including a cool down! So many fitness gurus don’t include this, and it always leaves me feeling unfinished at the end of the workout. Brava!

  • I know I’m a year late but my beach body membership ended today so I was on YouTube looking for a workout and came across you!!! Thanks for the workout it was good!!!

  • I may or may not have yelled at you a few times during this workout but MAN, does it feel good to sweat! Thank you for creating this programI can’t wait to see the changes my body goes through in these next 12 weeks!

  • I give MGK a lot ot credit, this is a legit program for someone who isnt looking to be a powerlifter, olympic lifter, strongman, or bodybuilder.. and just wants a functional workout routine. He puts a lot of emphasis on being functionally fit with mobility and whatnot… but DONT TELL ME that those things hes doing the incline presses with weigh 90 lbs each… not buying it when hes doing 3×8 with them and his body comp. Sorry MGK

  • Very happy I found this program, just did Day 1, not easy for me but I completed it. will continue…
    Great to has this guide in the lockdown period, thanks.

  • This stuff is for professional workout people like Jeff, not people that work all day and don’t spend hours in a gym inventing stuff. Eat right and simply workout people and you’ll be fine

  • Thanks for watching everyone and heres the Gymshark Link for the Black Friday sale Monday 7pmg GMT… Thank you sooooo much for your support and hope you get some sick training outfits:-) #BREAKTHEMOULD

  • Dear Heather, I was so surprised finding your workouts here for free. You inspire me, you motivate me and I feel like I have to start your Programm. So I started today… I did another 30 minutes workout from you for about 3 weeks (5 days per week) before I started this one here…. today i needed 3 breaks but i feel good… tomorror i will continue…. ������

  • But tabata is normally scored your least amount of reps of all 8 sets. So if u did 20 push ups in set one but you dropped to 14 then your score is 14. Not the total of all 8 rounds.

  • I can honestly go the rest of my life without seeing another ridiculous kettlebell, dumbbell, CrossFit, crushing it video. The next one is more ridiculous than the last one. Most, if not all, just want views and people to pump up they’re already inflated egos.