Wod CrossFit are one of the best ways to build muscle mass, because it consists of several exercises that target the muscles well.
But building muscle is not only related to exercise, but even the diet that you follow plays a big role in that, and many people do everything in their power to build muscle but without result, and the reason is always that they do not get enough large nutrients such as Protein and so on, you should not rely entirely on these exercises.
In this post, I will present to you the 15 Wod CrossFit to build muscle mass, with a weekly schedule of the times you should do these exercises.
Let’s find out together.
Modified Wod CrossFit for building muscle mass
I have already provided 25 Wod Crossfit for beginners, and I modified them and lowered their intensity to be more suitable, so I will do the same with these exercises.
I will reduce the weights and repetitions as well to suit everyone.
Note:
Remember that these exercises are originally performed by CrossFit athletes who participate in CrossFit games, and they are high-intensity exercises, so you do not have to do these exercises in order to build muscles, there are many other activities such as the BodyPump are also effective in building Muscles, but not the same as CrossFit.
15 Wod CrossFit for increasing muscle mass
Each exercise has its own rule, I will list each exercise with its rule below.
WOD 1: EMPTY BARBELL BLITZ
This exercise depends entirely on weights, which makes it one of the exercises that produce good results on the muscle level.
- 30 Push Presses (35 / 25 lbs)
- 25 Barbell Box Step-Ups (30 / 20 lbs). (20 / 18 in)
- 20 Push Presses (35 / 25 lbs)
- 15 Barbell Box Step-Ups (30 / 20 lbs). (20 / 18 in)
- 15 Push Presses (35 / 25 lbs)
- 10 Barbell Box Step-Ups (30 / 20 lbs). (20 / 18 in)
FTW: For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
WOD 2: PAINSTORM XII
PAINSTORM, is a running and weight exercise, and this is what makes it effective in building muscles and building the endurance of the heart as well, and a uniform weight is determined for all movements.
- 150 Meter Run
- 20 Back Squat (30 / 20 lbs)
- 20 Front Squat (30 / 20 lbs)
- 20 Overhead Squats (30 / 20 lbs)
- 150 Meter Run
- 20 Shoulder Presses (30 / 20 lbs)
- 20 Push Presses (30 / 20 lbs)
- 20 Push Jerks (30 / 20 lbs)
- 150 Meter Run
- 20 Hang Power Cleans (30 / 20 lbs)
- 20 Hang Power Snatches (30 / 20 lbs)
- 150 Meter Run
FTW: For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Note: you can take 1 min rest between every 3 sets
WOD 3: GARAGE BARBELL 2
This exercise works on speed in performance, activates the heart and muscles and is effective in making you gain muscles, and with rapid repetitions, this makes the muscle grow and take its correct shape on the body.
- 15 Hang Power Snatches (45 / 25 lbs)
- Max Bar Facing Burpees
AMRAP: As Many Rounds (Reps) As Possible, meaning you have to do as many reps as you can in 3 minutes
Workout Duration: 13 Min
Rest Time : 2 Min between AMRAP.
WOD 4: SAVED BY THE BARBELL
This is another full body workout, works for all body muscles, and it is also one of the exercises that works to increase and strengthen muscle mass. This exercise also depends on speed in performance, but you must do what you can don’t stress yourself.
- 1 Minute Burpees
- 1 Minute Wall Ball Shots (20 / 14 lbs)
- 1 Minute Deadlift ( 50 / 35 lbs)
- 1 Minute Medicine Ball Sit-Ups (20 / 14 lbs)
- 1 Minute Hang Power Cleans ( 50 / 25 lbs)
FMR: For Max Reps, Meaning you can do as much reps as you can each minute
Rounds: 2 or 3 Depends on you
Workout Duration: 17 min
Resting time: 1 or 2 min between every 5 min
WOD 5: DUMBBELL RUN
Dumbbell Run workout, important for heart and muscle health, do not underestimate this exercise because it requires some fitness and endurance, so you can only do what you can.
- 150 Meter Run
- 12 Dumbbell Clean And Presses (2 x 35 / 25 lbs)
- 150 Meter Run
- 12 Dumbbell Thrusters (2 x 35 / 25 lbs)
- 150 Meter Run
- 12 Dumbbell Burpees And Presses (2 x 35 / 25 lbs)
- 150 Meter Run
FTW: For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
WOD 6: TABATA BARBELL
Tabata are high intensity interval workouts (HIIT) and have been proven to be very effective in losing weight and gaining muscle, because they raise the heart rate significantly and the body generates more energy to perform the exercises.
- TABATA Deadlift ( 65 / 55 lbs)
- TABATA Hang Power Clean ( 55 / 45 lbs)
- TABATA Front Squat ( 45 / 35 lbs)
- TABATA Push Press ( 35 / 25 lbs)
AMRAP: As Many Rounds (Reps) As Possible, meaning you have to do as many reps as you can in 10 min
TABATA: 20 sec workout 10 sec Rest
Workout Duration: 15 min
Resting Time: 1 to 2 min between exercise
WOD 7: INCREDIBLE HULK
This exercise may terrify you just from its name and it’s true because it requires speed and strength, but it is not limited to just a strong man like Hulk (funny) even you can do it slowly.
- 5 Deadlift ( 70 / 55 lbs)
- 5 Hang Power Cleans ( 70 / 55 lbs)
- 5 Front Squats ( 70 / 55 lbs)
- 5 Push Press ( 70 / 55 lbs)
- 5 Back Squat ( 70 / 55 lbs)
AMRAP: As Many Rounds (Reps) As Possible, meaning you have to do as many reps as you can in 20 min
Resting Time: 1 or 2 min between rounds (athletes do it without resting)
Workout Duration: 20 min
WOD 8: OPEN 21.2
This exercise combines box jumping and dumbbell snatches, which is a great cardio and muscle exercise. The muscles also benefit from fast repetitions and the body benefits from continuous jumping behind each round of dumbbell snatches.
This exercise is for athletes who are up to CrossFit games, so you don’t have to do it all, just do what you can.
- 5 Dumbbell Snatches (35 /25 lbs)
- 5 Burpee Box Jump Overs (24 / 20 in)
- 10 Dumbbell Snatches (35 /25 lbs)
- 5 Burpee Box Jump Overs (24 / 20 in)
- 15 Dumbbell Snatches (35 /25 lbs)
- 5 Burpee Box Jump Overs (24 / 20 in)
- 20 Dumbbell Snatches (35 /25 lbs)
- 5 Burpee Box Jump Overs (24 / 20 in)
- 25 Dumbbell Snatches (35 /25 lbs)
- 5 Burpee Box Jump Overs (24 / 20 in)
FTW: For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Workout Duration: 35 min
Resting Time: Take 1 or 2 min for resting when you need to
WOD 9: OPEN 13.1
This exercise is also intended to prepare CrossFit athletes to participate in the games designated for them, and at the same time it is one of the most powerful exercises that target the muscles.
- 25 Burpees
- 15 Snatche (25 / 15 lbs)
- 20 Burpees
- 15 Snatche (30 / 20 lbs)
- 15 Burpees
- 15 Snatche (35 / 25 lbs)
- 10 Burpees
- Snatche (45 / 35 lbs)
AMRAP: As Many Rounds (Reps) As Possible, meaning you have to do as many reps as you can in 25 min
Resting Time: take 1 or 2 min to rest if you need to
WOD 10: THE BUBU
The Buru exercise, which is a compound exercise consisting of back squats and a Sasa exercise that targets several muscles in the body, is also one of the great exercises that you may want to add to your weight training program.
- Back Squats (40 / 25 lbs, from the ground)
- 3 SASA Complexes (40 / 25 lbs)
FTW: For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
SASA: Complex workout consists of , 2 Hang Power Cleans, 1 Thruster
Reps: 10-9-8-7-6-5-4-3-2-1 of each exercise
WOD 11: 12 DAYS OF XMAS BARBELL STYLE
This exercise consists of 12 exercises with weights, this exercise is performed in 12 days, an exercise for each day, it is usually performed on the holiday of Christmas, and there are some sports fanatics who do such exercises throughout the week, but you do not have to do that, just exercise For every day or two.
- 1 Deadlift (55 / 40 lbs)
- 2 Hang Power Cleans
- 3 Front Squat
- 4 Shoulder Presses
- 5 Back Squats
- 6 Push Presses
- 7 Thrusters
- 8 Squat Cleans
- 9 Push Jerks
- 10 Hang Power Snatches
- 11 Overhead Squats
- 12 Sumo Deadlift High-Pulls
FTW: For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
WOD 12: 191224-MAYHEM
This exercise belongs to Mayhem, which was founded in 2009 and is also a subsidiary of CrossFit. The exercise system in Mayhem is characterized by diversity and brings new and effective ways to perform exercises.
- Assault Bike (15 / 10 Cal)
- 20 Power Cleans ( 50 / 40 lbs)
- Assault Bike (15 / 10 Cal)
- 20 Shoulder To Overhead (50 /40 lbs)
- Assault Bike (15 / 10 Cal)
- 20 Clean And Jerks (50 / 40 lbs)
- Assault Bike (15 / 10 Cal)
FTW: For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
WOD 13: REGIONALS 12.4
This exercise consists of a mixture of pull-up exercise and weight exercises, it gives a full body workout and it’s one of the exercises that target the muscles and build muscle endurance and work to increase muscle mass.
- 25 Back Squats (55 / 45 lbs)
- 15 Pull Ups
- 15 Shoulder To Overheads (55 / 45 lbs)
- 25 Front Squats (45 / 35 lbs)
- 10 Pull Ups
- 15 Shoulder To Overheads (45 / 35 lbs)
- Overhead Squats (45 / 35 lbs)
- 10 Pull Ups
- 10 Shoulder To Overhead (45 / 35 lbs)
FTW: For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
WOD 14: TTTTD41
Many athletes prefer to perform this exercise, because it tires their muscles a lot and adds some challenge with each start of a new group. Although it consists of two exercises, it’s effective in building muscle and strength.
- 25 Overhead Squats (45 / 35 lbs)
- 25 Lateral Bar Over Burpees
- 20 Overhead Squats (65 / 45 lbs)
- 20 Lateral Bar Over Burpees
- 10 Overhead Squats (80 / 65 lbs)
- 10 Lateral Bar Over Burpees
FTW: For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Workout Duration: 25 min
WOD 15: 666
This exercise is called “666” because it consists of six rounds and six repetitions for each group, and it is one of the exercises that will increase your muscle mass and ensure that the muscles of the body remain healthy and strong.
- 6 Front Squats (40 / 30 lbs)
- 6 Pull Ups
- 6 Bench Presses (50 / 40 lbs)
- 6 Deadlifts (50 / 40 lbs)
- 6 Barbell Rows (40 / 30 lbs)
- 6 Shoulder To Overheads (25 / 15 lbs)
FTW: For Time Workout, that means you should complete the prescribed amount of work as fast as possible.
Rounds: 6
Are weight exercises sufficient to gain muscle mass?
The muscle cannot gain weight just by lifting some weights or doing weight exercises on a regular basis, it may lose its mass in this way, but the muscle must get enough natural proteins and carbohydrates before and after exercises.
What do the specialists say?
According to NCBI, a combination of resistance training and a healthy diet is a powerful anabolic stimulant by stimulating MPS from amino acids and diluting MPB with carbohydrates. This process increases the accumulation of small amounts of protein and increases muscle mass, as the body responds to small amounts of protein with Each shift exercises along with feeding.
Summary
These exercises may be very effective in increasing muscle mass, but they may not be suitable for everyone because they are high intensity and require some fitness. If you are familiar with how to deal with weights and have done weight exercises before, I advise you to start slowly.
For people who have never tried this kind of exercise, I advise them to start with a low intensity activity until they gain some fitness and experience.
All that is mentioned in this post is just diligence and some research that I have done, and as for the exercises, they are created by champion athletes and coaches and have been tested and have given good results.
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