Varied functional movements performed at high intensity: Olympic weightlifting, barbell strength, gymnastics, monostructural work (rowing, running, jump rope) and kettlebell. It builds strength, work capacity and gymnastics skills, and progress is measured on benchmark WODs.
The program is built from the PlanSports training catalogue for CrossFit: 56 techniques in 6 families, 35 drills and 8 tactical principles. In the app you pick what you work on today, log attempts and successes per technique, and your coach sees the progress.
Three sessions built from the drills below, from beginner to advanced. Durations are indicative; in the app you swap drills and log each one.
Day 1
approx. 62 min
Day 2
approx. 64 min
Day 3
approx. 92 min
56 techniques in 6 families. For each: what it is, key points and common mistakes. Open a family to see them.
The bar travels from the floor to overhead in one movement, received in a full squat with arms locked out.
Snatch received above parallel (thighs above horizontal). Technically easier, but requires a higher pull.
Snatch started with the bar at thigh or knee level; excellent for the power position and speed under the bar.
The bar leaves the floor and is received on the shoulders (front rack position) in a full front squat, then you stand up.
Clean received above parallel. Common in WODs with moderate loads.
Clean started from the hang, received in a partial squat. The first variation learned and widely used in metcons (DT).
A clean followed by an overhead drive (jerk). An Olympic weightlifting event and the movement in Grace.
The bar leaves the shoulders with a dip-drive from the legs, and the athlete drops under it into a partial squat with arms locked out.
Jerk received in a split position (one foot forward, one back), the most stable variation for maximal loads.
A front squat followed, without pausing, by an overhead press; leg drive propels the bar. The movement in Fran.
Bodyweight squat below parallel (hip crease below the knee). The first of the 9 foundational movements.
Squat with the bar on the traps; the main strength exercise for the lower body.
Squat with the bar in the front rack position; upright torso, emphasis on quads and core stability.
Full squat with the bar held overhead in a snatch grip; tests mobility and stability of the whole chain.
Lifting the bar from the floor to full hip extension with a neutral back.
Deadlift with a wide stance and grip inside the knees; more upright torso, more work for adductors and quads.
Sumo deadlift with a narrow grip, continued explosively by pulling the bar under the chin, elbows high and out.
Strict press from the front rack to overhead, with no help from the legs.
A dip-drive from the legs starts the bar, then the arms finish the press without dropping under the bar.
Press from a flat bench, bar lowered to the chest and pressed to full elbow extension.
From a dead hang with arms straight, chin clears the bar. Done strict, kipping or butterfly.
Pull-up where the chest, below the collarbone, touches the bar. Requires a stronger kip and a longer pull.
From a hang, with a powerful kip and pulling the hips to the bar, you transition into support above the bar with arms locked out.
From a hang with a false grip or kipping, pull up to the rings, transition and press out of the dip to support.
From a hang, both feet touch the bar between the hands at the same time.
From a hang, knees touch the elbows; a progression toward toes-to-bar.
In a handstand against the wall, the head touches the floor (or the ab mat) and the arms lock out fully. Strict or kipping.
Walking on your hands; measured in meters or 1.5 m segments.
Full squat on one leg, the other held straight out in front.
From support on the rings, lower until the shoulders are below the elbows, then press to full extension.
Chest touches the floor, elbows lock out at the top, body stays straight as a plank.
Climbing a rope (4.5 m) by locking it between the feet (S-wrap or J-hook) or with arms only (legless).
Support on parallettes, rings or the floor with straight legs held horizontal; measured in seconds.
Sit-ups on the GHD machine, lowering below horizontal and rising explosively through hip and knee flexion.
Sit-ups with the soles together (butterfly), shoulders touch the floor and hands touch the floor beyond the feet.
Rowing on the erg (Concept2): legs, torso, arms on the drive; arms, torso, legs on the recovery.
Fan bike with moving handles; worked for calories, pushing and pulling with the arms while pedaling.
Vertical pull with two handles, hinging at the hips and knees, like cross-country skiing.
Running the distances used in WODs (200 m, 400 m, 800 m, 1 mile ≈ 1.6 km).
The rope passes under the feet twice in a single jump.
The basic jump rope skill; the scaling option for double-unders (usually 2-3 singles = 1 double).
Hip-driven swing to eye level, with passive arms.
Swing all the way overhead with the kettlebell vertical, bottom facing the ceiling. The CrossFit standard (Helen).
The kettlebell goes from between the legs to overhead in one movement, with one hand.
Squat holding the kettlebell at the chest; teaches the correct squat position.
From lying on your back to standing and back down, with the kettlebell held overhead the whole time, through defined steps.
The kettlebell moves from the swing into the rack position on the forearm, without banging.
Walking with a weight in each hand (kettlebells, dumbbells); grip strength and core stability.
Squat with the medicine ball at the chest and throw to the target on the wall (9/6 kg to 3 m / 2.7 m).
Two-footed jump onto the box (60/50 cm) with full extension at the top. The box jump-over variation goes over the box.
Chest and thighs touch the floor, return to standing and jump with a clap overhead.
Pushing a loaded sled for distance, with the torso leaning forward and arms extended.
Pulling the sled with a rope (hand over hand) or with a harness, walking backward.
Lifting and carrying a sandbag at the chest (bear hug) or on the shoulder; an awkward object, functional strength.
The heavy ball (D-ball, atlas stone) is lifted from the floor to the chest and tossed over the shoulder through hip extension.
Lunges while walking, with the back knee touching the floor; with or without weight (front rack, overhead).
35 drills by kind: warm-up, technical, tactical, physical, play. Duration, volume, what you need, the goal and how you know it worked.
Mike Burgener's sequence: shoulder shrugs (down & up), elbows high and outside, muscle snatch, snatch land, snatch from mid-thigh received in a squat.
What you need: PVC pipe or empty barbell.
Goal: Learn and rehearse the correct snatch bar path.
Success: The bar stays close to the body at every step, stable receiving position.
Works on: Squat snatch, Overhead squat
3 rounds: 200 m easy row, 10 air squats, 10 PVC pass-throughs, 10 sit-ups, 5 push-ups, 30 s active hang on the bar.
What you need: Jump rope, erg, PVC pipe.
Goal: Raises body temperature and mobilizes the shoulders and hips.
Success: All rounds unhurried, with full range of motion.
Works on: Rowing ergometer (row), Air squat, AbMat sit-up, Push-up
Step 1: hollow and arch on the floor. Step 2: kip swing on the bar (hollow–arch), shoulders active. Step 3: kip swing + knee raise. Step 4: kipping pull-up, 1 rep, then short linked sets.
What you need: Pull-up bar.
Goal: Efficient kipping pull-ups that are safe for the shoulders.
Success: 5 linked kipping pull-ups with a controlled swing.
Works on: Pull-up, Toes-to-bar
Circular (butterfly) swing without pulling, then a single circular pull-up, then linked sets of 3-5; the rhythm comes from the legs, and the descent passes in front of the bar.
What you need: Bar; prerequisite: 10 linked kipping pull-ups.
Goal: Fast pull-ups for high volume in WODs.
Success: 5 linked butterfly pull-ups without losing rhythm.
Works on: Pull-up, Chest-to-bar pull-up
Jumps without a rope with a double slap on the thighs; then single-single-double; then 1 double followed by 3 singles; then linked doubles. EMOM: 30 s attempts, 30 s rest.
What you need: Adjusted speed rope (handles at armpit height).
Goal: Syncing the jump with the double wrist turn.
Success: 10, then 30, then 50 linked double-unders.
Works on: Double-unders, Single-unders
Transition on low rings (feet on the floor), false-grip pull-up to the chest, deep ring dips, kip swing on the rings, then banded or full kipping muscle-up.
What you need: Low and high rings, resistance bands.
Goal: First ring muscle-up and linking reps.
Success: One clean muscle-up, then 3 singles in 3 minutes.
Works on: Ring muscle-up, Ring dips, Pull-up
Kip swing, then hip-to-bar pull, then jumping to support on the bar with a slow negative, then a full muscle-up.
What you need: Bar, resistance band.
Goal: Horizontal pull toward the bar and a fast transition.
Success: 3 linked bar muscle-ups.
Works on: Bar muscle-up, Chest-to-bar pull-up
Pike push-ups with feet on a box, then a handstand hold for 30-60 s, then slow negatives (5 s descent), then HSPU with ab mats, then kipping HSPU.
What you need: Wall, mats/ab mats for scaling.
Goal: Strength and positioning for full range of motion HSPU.
Success: 5 strict HSPU without ab mats.
Works on: Handstand push-up (HSPU)
Wall walks, shoulder taps against the wall, kick-up to a freestanding handstand with a step-out bail, then handstand steps over increasing distances.
What you need: Open space, mat.
Goal: Balance and controlled movement on the hands.
Success: 15 m handstand walk without falling.
Works on: Handstand walk
One complex without putting the bar down: 1 clean pull + 1 hang power clean + 1 squat clean + 1 front squat. The load increases progressively from 50% to 75%.
What you need: Olympic barbell, plates.
Goal: Reinforces positions and the catch under the bar.
Success: All sets without low elbows at the catch.
Works on: Squat clean, Hang power clean, Front squat
Hold each step for 2 s: elbow support, hand support, hip bridge, leg sweep, kneeling, standing; then reverse.
What you need: Light kettlebell or a shoe on the fist.
Goal: Shoulder stability and core control.
Success: The arm stays vertical throughout the movement.
Works on: Turkish get-up
Four 4-min intervals where each one is slightly faster than the previous; the athlete records their pace (split/500 m or cal/min) and may not start harder than the target.
What you need: Rower or bike, stopwatch.
Goal: Learn not to "burn out" at the start and to finish stronger.
Success: The last interval is the fastest, with no drop in pace.
Works on: Rowing ergometer (row), Air bike (assault / echo bike)
The same segment (e.g. 50 wall balls + 30 pull-ups) is done once unbroken to failure and once with planned sets (e.g. 15-15-10-10, 3-breath rests). The times are compared.
What you need: Pull-up bar, wall ball.
Goal: Discover which breakdown makes you faster than going to muscular failure.
Success: The planned version is faster or equal, with no failure.
EMOM: odd minutes 5 power cleans + 5 box jumps, even minutes 30 single/double-unders. Only the time between movements is timed (dropping the bar, reaching the box, picking up the rope).
What you need: Barbell, box and jump rope set up close together.
Goal: Reduces time lost between movements.
Success: Under 5 s of transition at every change.
Works on: Power clean, Box jump, Double-unders
Before the WOD, the athlete tests 1-2 sets of each movement at the Rx weight; the coach chooses the scaling (load, range of motion, variation) so the intended stimulus (e.g. Fran under 7 min, big sets) is preserved.
What you need: Coach + the WOD of the day.
Goal: Keeps the intended intensity of the WOD.
Success: Actual time falls within the target window.
For time: 1 mile (1.6 km) run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run, wearing a vest. The middle movements can be partitioned (e.g. 20 rounds of 5-10-15).
What you need: Vest 9/6 kg (20/14 lb), bar, 1.6 km course.
Goal: General endurance, pacing discipline over a long effort.
Success: Finished with the vest; under 45 min is very good.
4 Tabata blocks (air squats, push-ups, sit-ups, bike), 1 min between blocks. Score = the weakest round in each block.
What you need: Bike or rower, AbMat.
Goal: Anaerobic capacity and lactic acid tolerance.
Success: Weakest round ≥ 70% of the best.
Works on: Air squat, Push-up, AbMat sit-up, Air bike (assault / echo bike)
Progressive warm-up, then 5 sets of 5 reps at ~80% of 1RM, 2-3 min rest.
What you need: Barbell, rack, plates.
Goal: Builds foundational lower-body strength.
Success: All reps at full depth, without losing position.
Works on: Back squat, Front squat
Rotating through the ergs, 5 min at a high conversational pace (~75-80% of max HR), 1 min to switch.
What you need: Ergs (rower, bike, ski).
Goal: Aerobic base for fast recovery between WODs.
Success: Steady pace across all intervals.
Works on: Rowing ergometer (row), Air bike (assault / echo bike), Ski erg
For time: 21-15-9 reps of thrusters (43/29 kg) and pull-ups.
What you need: Barbell 43/29 kg (95/65 lb), pull-up bar.
Goal: A short, very intense test of anaerobic capacity.
Success: Total time; under 5 min is very good, elite under 3 min.
For time: 30 clean & jerks (61/43 kg), any style of clean and jerk.
What you need: Barbell 61/43 kg (135/95 lb).
Goal: Power and efficiency cycling the bar under fatigue.
Success: Total time; under 5 min is good.
Works on: Clean & jerk, Power clean, Push jerk
For time: 30 snatches (61/43 kg), power or squat.
What you need: Barbell 61/43 kg (135/95 lb).
Goal: Snatch efficiency under fatigue.
Success: Total time; under 5 min is good.
Works on: Squat snatch, Power snatch
For time: 21-15-9 reps of deadlifts (102/70 kg) and handstand push-ups (HSPU).
What you need: Barbell 102/70 kg (225/155 lb), wall for HSPU.
Goal: Strength under fatigue, posterior chain plus vertical pressing.
Success: Total time; under 6 min is good.
Works on: Deadlift, Handstand push-up (HSPU)
For time: 21-15-9 reps of squat cleans (61/43 kg) and ring dips.
What you need: Barbell 61/43 kg (135/95 lb), rings.
Goal: Cleans under fatigue and pressing on the rings.
Success: Total time; under 8 min is good.
Works on: Squat clean, Ring dips
3 rounds for time: 400 m run, 21 American kettlebell swings (24/16 kg), 12 pull-ups.
What you need: Kettlebell 24/16 kg (1.5/1 pood), bar, 400 m course.
Goal: Mixed aerobic–anaerobic capacity and fast transitions.
Success: Total time; under 10 min is good.
Works on: Running, American swing, Pull-up
20 min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats.
What you need: Pull-up bar.
Goal: Bodyweight muscular endurance and steady pacing.
Success: Number of rounds; 20+ is good, 25+ very good.
30 min EMOM: at the top of every minute, 5 pull-ups, 10 push-ups, 15 air squats. Score = minutes completed.
What you need: Pull-up bar.
Goal: Fast recovery between rounds and consistency.
Success: All 30 minutes completed.
For time: 50-40-30-20-10 double-unders and AbMat sit-ups.
What you need: Jump rope, AbMat.
Goal: Rope coordination under fatigue and core endurance.
Success: Total time; under 10 min is good.
Works on: Double-unders, AbMat sit-up
For time: 150 wall-ball shots (9/6 kg to 3 m / 2.7 m).
What you need: Ball 9/6 kg (20/14 lb), target at 3 m / 2.7 m.
Goal: Leg endurance and smart rep breakdown.
Success: Total time; under 10 min is good.
Works on: Wall ball
For time: 1000 m row, 50 thrusters with an empty barbell (20/15 kg), 30 pull-ups.
What you need: Rower, barbell 20/15 kg, pull-up bar.
Goal: A mixed work capacity test.
Success: Total time; under 9 min is good.
Works on: Rowing ergometer (row), Thruster, Pull-up
5 rounds for time: 400 m run, 15 overhead squats (43/29 kg).
What you need: Barbell 43/29 kg (95/65 lb), 400 m course.
Goal: Overhead stability under cardio fatigue.
Success: Total time; under 15 min is good.
Works on: Running, Overhead squat
5 timed rounds: 20 pull-ups, 30 push-ups, 40 sit-ups, 50 air squats; exactly 3 min rest between rounds. Score = the slowest round time.
What you need: Pull-up bar, AbMat.
Goal: Consistency across repeated rounds.
Success: Small gap between the fastest and slowest round.
Works on: Pull-up, Push-up, AbMat sit-up, Air squat
For time: 9-7-5 ring muscle-ups and squat snatches (61/43 kg).
What you need: Rings, barbell 61/43 kg (135/95 lb).
Goal: Advanced skills under fatigue.
Success: Total time; under 10 min is very good.
Works on: Ring muscle-up, Squat snatch
5 rounds for time: 12 deadlifts, 9 hang power cleans, 6 push jerks, all at 70/47 kg.
What you need: Barbell 70/47 kg (155/105 lb).
Goal: Muscular endurance with a heavy barbell, grip.
Success: Total time; under 10 min is good.
Works on: Deadlift, Hang power clean, Push jerk
3 rounds, 1 minute at each station: wall ball, SDHP (34/25 kg), box jump (50 cm), push press (34/25 kg), row for calories; 1 min rest between rounds. Score = total reps.
What you need: Ball 9/6 kg, barbell 34/25 kg, 50 cm box, rower.
Goal: Interval work capacity, fast station changes.
Success: Over 300 reps is good.
Works on: Wall ball, Sumo deadlift high pull (SDHP), Box jump, Push press, Rowing ergometer (row)
The tactical principles of the sport and the drills used to train each.
Every WOD has a target duration, and the pace is chosen for it. In short WODs (under 5 min) you work near max; in 10-20 min ones you start at ~80% and speed up in the last quarter. Going out too fast is mistake no. 1.
Drills: Pacing: negative split, Cindy, Murph (Hero)
Sets are broken up before failure: bigger sets early on, descending (e.g. 21 = 12-9 or 8-7-6), with short rests counted in breaths. Gymnastics movements stop 2-3 reps short of failure, because the rest needed after failure is much longer.
Drills: Rep breakdown strategy, Karen, Fran
Scaling preserves the stimulus of the WOD: reduce the load first, then the volume, then substitute the movement (e.g. banded pull-ups or ring rows). Safety and full range of motion take priority over Rx.
Drills: Choosing the scaling
Equipment is set up before the start, along the shortest path. Time between movements (grabbing the rope, loading the bar) can be worth 30-60 s in a WOD; practice it as part of training.
Good technique uses less energy: fast barbell cycling (touch-and-go vs. singles), kipping instead of strict at high volume, rhythmic breathing on every rep. Singles (dropping on every rep) can be faster at heavy loads.
Breathing is synced with the movement (exhale on the effort). Recovery happens "on the move" during the easy elements (running, easy rowing) and with planned 3-5 breath rests, not with long unstructured breaks.
Drills: Helen, Long aerobic intervals
In an EMOM the goal is to finish the work in 35-45 s so you get real rest; if you go past 50 s, scale. In an AMRAP pick a sustainable round pace and time each round to check consistency.
Technical movements (muscle-ups, double-unders, snatches) break down first. Train them in a state of controlled fatigue once the skill is solid when fresh, and in competition plan short sets for them.
Drills: Muscle-up progression (rings), Annie, Amanda
The criteria your coach grades from 1 to 10 in the app, in four directions.
Create a free account, pick CrossFit and "what are you working on today". Log attempts and successes per technique, the watch measures the effort, and your club coach sees the session and suggests the next drills.
I want a 4-week program made for me (AI coach) › Gym exercises for physical preparation ›The content is compiled by PlanSports from the sources above and checked by coaches; it does not replace your coach. The personalised week-by-week program comes from the AI coach.
