Need New WOD Ideas? Crush These Three Workouts
Tired of the same routine? Looking for something that actually pushes you past comfortable? These three workouts will do just that. Whether you’re throwing around dumbbells, stacking up equipment for a full-body beatdown, or chasing that high-intensity MetCon burn, we’ve got you covered. No fluff—just hard work, sweat, and results.
Not sure which one to tackle first? Here’s how they stack up:
- Dumbbell Crusher – Perfect if you’re training at home or want a no-excuses strength and conditioning session.
- Circuit Challenge – Ideal for those with access to multiple tools and looking for full-body, functional strength.
- MetCon Grinder – A pure test of endurance and work capacity—built to leave you gassed but stronger.
Pick one, lock in, and get to work.
1. Full-Body Dumbbell Crusher
No fancy machines, no excuses—just you, a pair of dumbbells, and a high-intensity, full-body grind. This workout blends strength and conditioning with explosive cardio finishers to keep you moving.
The Workout
Round 1:
- 20 Weighted Bicycles
- 10 Hand-Release Push-Ups
- 10 Squat-Hammer-Press
- 10 Chest Press with Glute Bridge Hold
Cardio Blast:
- 10 Burpees
- 10 Mountain Climbers
- Sprint 50m, Jog Back
Round 2:
- 20 Weighted Crunches
- 10 Reverse Fly
- 8 Man Makers
- 10 Bent-Over Rows
Cardio Blast:
- 10 Star Jumps
- 15 Kettlebell Swings
- Sprint 50m, Jog Back
Round 3:
- 10 Plank Elbow Up-Downs
- 10 Tricep Press with Glute Bridge Hold
- 10 Lawn Mower Pulls (Right + Left)
- 12 Halos
Cardio Blast:
- 10 Frog Jumps
- 15 Weighted Jacks
- Sprint 50m, Jog Back
How to Attack This WOD
- Pace Yourself – This one starts strong and only gets tougher. Don’t sprint the first round and gas out.
- Go Heavy, But Stay Clean – Challenge yourself with weight, but don’t let form slip—every rep counts.
- Minimal Rest – The cardio bursts are meant to keep your heart rate up. Move fast, breathe deep, and push through.
2. Circuit Challenge: Multi-Equipment Strength & Endurance
Got access to more than just dumbbells? This circuit workout lets you put medicine balls, sandbags, kettlebells, and dumbbells to work. Expect functional strength, explosive power, and endurance all in one.
The Workout
Format: 4 Circuits – Each Round = 6 Minutes
Circuit 1: Medicine Ball Mayhem
- 12 Wall Balls
- 10 Kneeling Med Ball Slams
- 5 Med Ball Push-Ups (One hand on the ball, roll it between reps)
Circuit 2: Sandbag Strength
- 10 Sandbag Cleans
- Sandbag Carry (Use steps or walking distance)
- 10 Sandbag Alternating Reverse Lunges (Bag on shoulders)
- 15 Sandbag Sumo Squats
Circuit 3: Dumbbell Domination
- 12 Curtsy Lunge with Bicep Curl
- 12 Sumo Squats
- 10 Renegade Rows
Circuit 4: Kettlebell Killer
- 15 Kettlebell Swings
- 12 KB Romanian Deadlifts with Upright Row
- 12 Russian Twists
- 10 Lat Pulls
How to Attack This WOD
- Commit to the Full 6 Minutes – Don’t stop early. Keep grinding and make every rep count.
- Sandbags Will Humble You – The weight shifts, making it harder to stabilize. That’s the point—embrace it.
- Limit Rest Between Circuits – Keep moving. The faster you transition, the harder the workout hits.
3. MetCon Mayhem: The 20-Minute Grinder
Fast, brutal, and built for max output. If you’re looking for a WOD that tests strength, endurance, and mental toughness, this is it.
The Workout
Format: AMRAP (As Many Rounds As Possible) – 20 Minutes
- 10 Devil’s Press (Dumbbells)
- 15 Kettlebell Swings
- 20 Jump Squats
- 50 Double-Unders (or 100 Singles)
- 10 Box Jumps (or Explosive Step-Ups)
- 200m Sprint
How to Attack This WOD
- Find Your Threshold and Stay There – Too fast and you burn out, too slow and you waste time. Find the edge and push it.
- Don’t Dog the Sprint – The run should feel like an all-out effort. Dig deep, then recover on the first reps of the next round.
- Track Your Rounds – Set a goal, push for it, then beat it next time.
Final Thoughts
These three workouts offer a solid mix of strength, endurance, and functional training. Whether you're sticking to dumbbells, using multiple pieces of equipment, or going for a full-throttle MetCon, there’s no excuse to slack. Try one, try them all—just put in the work.
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