strength-workouts

CrossFit Strength WODs to Build Muscle and Get You Fit!

Get strong, lean and fit with these WODs.

CrossFit Strength WODs to test and improve your strength

Click through to find a few CrossFit Strength WODs that you like the look of. 

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Strength and muscle building can help and support the other. You can hardly build strength without muscles, just as you can’t build muscles without strength. But still there are differences.

Think of a Powerlifter or a Stronman like Eddie Hall, looking like a wild bull, probably walking through the stonewall instead of the door. But not jacked or ripped at all. Then think of a Bodybuilder where you can see every isolated muscle. In the vast majority of cases the latter will never reach the strength level of a decent Powerlifter.

HYPERTROPHY PROGRAM

This one is a killer. You do not use heavy weights, but you won´t need them.

Cycle: 6 Day Split, 2 days workout, 1 day off, 2 days workout, 1 day off, restart.

Level: Advanced

Monday:

Chest/Shoulders

Chest
Decline Smith Presses: 2 x 12 .
(Flat Hammer Presses): 4 x 25
Incline Dumbbell Flyes): 3 x until failure

Shoulders
Seated Dumbbell Presses 1 x 25
Reverse EZ Bar Presses 1 x until failure
Seated Dumbbell Side Laterals: 1 x until failure

Tuesday:

Legs

Backsquats: 4 x 25 .
Horizontal Leg Presses 1 x 40
Leg Extensions 1 x 40
Leg Curl Machine: 3 x until failure

Wednesday: Off

Thursday: Back/Shoulders

Back:
Pull-ups: 2 x 12
Dead Lifts 2 x 10
Dumbbell Rows 2 x 10
Lat Pulldown 2 x 10

Shoulder
Rear Delt Machine 2 x 25
Barbell Shrugs 2 x 12
Dumbbell Shrugs 2 x 12
Upright Rows 2 x 12

Friday:
Arms

Biceps
Standing Dumbbell Curls 2 x10
Dumbbell Drag Curls 1 x 20
Incline Hammer Curls 1 x 15

Triceps
Close-Grip Benches 1 x 25
Tricep Press Downs 1 x 25
Double Arm Kickbacks: 1 x 25
Dips 1 x until failure

Calfs
Seated Calf Raises 3 x 15
Donkey Calf Raises: 3 x 15

Saturday: Off

Sunday: Restart