3 INTENSE CROSS FIT WORKOUTS

These classic Cross Fit workouts are intense and super effective. And they’ll challenge your mental toughness, too.

Though they’re intended for experienced exercisers, we’ve provided a beginner-friendly option for each one, as well as tips on how to do them from CrossFit pros. And, yes, these workouts have women’s names (you can read more about that here if you’re curious).

Workout 1: Barbara

HOW TO DO IT

Do this whole circuit, then rest for three full minutes to catch your breath and recover. And then do that all again four more times for a total of five times through the circuit.

BEGINNER-FRIENDLY OPTION

Do the exercises below for three to five rounds (you choose depending on what you can manage). Rest three minutes between each round.

• 3 to 5 pull-ups or assisted pull-ups or pull-up alternatives (see below)

• 6 to 9 push-ups 

• 12 to 15 sit-ups 

• 15 to 20 squats

Workout 2: Chelsea

HOW TO DO IT

Start a stopwatch and do the entire circuit. Rest until minute one. At minute one, repeat the circuit, resting until minute two. Repeat this for 30 minutes.

BEGINNER-FRIENDLY OPTION
Perform the following exercises every minute on the minute for 10 minutes:

• 1 pull-up or 3 assisted pull-ups (no jumping pull-ups) 
• 3 to 6 push-ups (or elevated push-ups)
• 6 to 9 squats

If you don’t finish the circuit within the minute, rest for the following minute and then start again.

Workout 3: Angie

HOW TO DO IT

This workout is just what it looks like: Do each movement 100 times before moving on to the next one. Take short rests throughout to make sure you’re able to complete every single movement with good form.

BEGINNER-FRIENDLY OPTION

• 20 pull-ups or 25 to 35 assisted pull-ups (no jumping pull-ups)

• 20 push-ups or 30 elevated push-ups or 35 wall push-ups 

• 20 sit-ups 

• 20 to 50 squats

HOW TO DO IT

“The biggest way to fail miserably is to sprint this workout. Success with Angie is all about splitting up your reps, sticking to your strategy, and not going to failure. The quickest and easiest way … is to do 10 reps for 10 sets of each move… The key to success is to pick a strategy that you know you can keep and STICK TO IT. Small, achievable sets.” — Will Lanier, CrossFit coach and general manager of Brick New York