Cross Fit
General
Advanced
Body
Plan Details
The Cross Fit routine by timbradley is a 32 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
Philip Petti
Est. 0 min
18 exercises
Push-Up
3 Sets x 20 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 20 Reps
Push-Up
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Thruster
2 Sets x 20 Reps
Burpees
2 Sets x 20 Reps
Barbell Clean
2 Sets x 20 Reps
Sit-Up
2 Sets x 20 Reps
Barbell Shoulder Press
2 Sets x 20 Reps
Push-Up
2 Sets x 20 Reps
Barbell Overhead Squat
2 Sets x 20 Reps
Push-Up
2 Sets x 20 Reps
Barbell Front Squat
2 Sets x 20 Reps
Bodyweight Squat
2 Sets x 20 Reps
Push-Up
1 Set x 120 Reps
Crunch
1 Set x 120 Reps
Any
Fat Amy
Est. 0 min
25 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Push-Up
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Bodyweight Squat
1 Set x 50 Reps
Push-Up
1 Set x 15 Reps
Sit-Up
1 Set x 40 Reps
Push-Up
1 Set x 15 Reps
Bodyweight Lunge
1 Set x 30 Reps
Push-Up
1 Set x 15 Reps
Dumbbell Swings
1 Set x 20 Reps
Push-Up
1 Set x 15 Reps
Bear Crawl
1 Set x 10 Reps
Push-Up
1 Set x 15 Reps
Dumbbell Swings
1 Set x 20 Reps
Push-Up
1 Set x 15 Reps
Bodyweight Lunge
1 Set x 30 Reps
Push-Up
1 Set x 15 Reps
Sit-Up
1 Set x 40 Reps
Push-Up
1 Set x 15 Reps
Bodyweight Squat
1 Set x 50 Reps
Dip
1 Set x 100 Reps
Crunch
1 Set x 100 Reps
Any
John Florio
Est. 0 min
20 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Wall Squat
3 Sets x 15 Reps
Barbell Bench Press
5 Sets x 10 Reps
Bench Dip
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 20 Reps
Diamond Push Up
5 Sets x 20 Reps
Barbell Bench Press
5 Sets x 30 Reps
Push-Up
5 Sets x 30 Reps
Dumbbell Deadlift
5 Sets x 15 Reps
Plank
5 Sets
Barbell Clean
5 Sets x 15 Reps
Barbell Snatch Pull
5 Sets x 1 Reps
Dumbbell Shoulder Press
5 Sets x 15 Reps
Barbell Hang Snatch
5 Sets x 1 Reps
Dip
5 Sets x 15 Reps
Barbell Power Snatch
5 Sets x 1 Reps
Barbell Snatch Deadlift
5 Sets x 1 Reps
Push-Up
1 Set x 100 Reps
Barbell Curl
1 Set x 100 Reps
Any
Bear Hug
Est. 0 min
12 exercises
Push-Up
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Bodyweight Squat
3 Sets x 20 Reps
Barbell Clean
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Knees to Elbow
3 Sets x 10 Reps
Push-Up
1 Set x 100 Reps
Crunch
1 Set x 100 Reps
Any
Break Yo Self
Est. 0 min
15 exercises
Push-Up
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Bodyweight Squat
3 Sets x 20 Reps
Push-Up
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Thruster
3 Sets x 10 Reps
Dumbbell Swings
3 Sets x 20 Reps
Barbell Front Squat
3 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Barbell Power Snatch
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 20 Reps
Pull-Up
3 Sets x 10 Reps
Push-Up
1 Set x 100 Reps
Crunch
1 Set x 100 Reps
Any
Back at it
Est. 0 min
11 exercises
Push-Up
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Bodyweight Squat
3 Sets x 20 Reps
Push-Up
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Dumbbell One-Arm Shoulder Press
10 Sets x 7 Reps
Dumbbell One-Arm Shoulder Press
10 Sets x 7 Reps
Burpees
10 Sets x 7 Reps
Push-Up
1 Set x 100 Reps
Crunch
1 Set x 100 Reps
Any
Lucky 13
Est. 0 min
18 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Push-Up
1 Set x 26 Reps
Sit-Up
1 Set x 26 Reps
Bodyweight Squat
1 Set x 26 Reps
Dumbbell Swings
1 Set x 26 Reps
Kettlebell Goblet Squat
1 Set x 26 Reps
Bodyweight Lunge
1 Set x 26 Reps
Mountain Climber
1 Set x 26 Reps
Leg Raise
1 Set x 26 Reps
Dumbbell One-Arm Row
1 Set x 26 Reps
Bench Dip
1 Set x 26 Reps
Bodyweight Squat
1 Set x 26 Reps
Burpees
1 Set x 26 Reps
Sumo Deadlift High Pulls
1 Set x 26 Reps
Push-Up
1 Set x 100 Reps
Crunch
1 Set x 100 Reps
Any
Marie
Est. 0 min
11 exercises
Push-Up
3 Sets x 20 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Push-Up
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Bodyweight Squat
8 Sets x 26 Reps
Barbell Sumo Deadlift
8 Sets x 7 Reps
Burpees
8 Sets x 17 Reps
Push-Up
1 Set x 100 Reps
Crunch
1 Set x 100 Reps
Any
Christina
Est. 0 min
14 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Push-Up
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Pull-Up
4 Sets x 9 Reps
Squat Cleans
4 Sets x 9 Reps
Dumbbell Swings
4 Sets x 9 Reps
Knees to Elbow
4 Sets x 9 Reps
Barbell Push Press
4 Sets x 9 Reps
Burpees
4 Sets x 9 Reps
Push-Up
1 Set x 100 Reps
Crunch
1 Set x 100 Reps
Any
Tim is gonna kill me
Est. 0 min
14 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Push-Up
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Barbell Push Press
3 Sets x 30 Reps
Bodyweight Rear Lunge
3 Sets x 30 Reps
Barbell Push Press
3 Sets x 24 Reps
Bodyweight Rear Lunge
3 Sets x 24 Reps
Barbell Push Press
3 Sets x 18 Reps
Bodyweight Rear Lunge
3 Sets x 18 Reps
Bodyweight Squat
1 Set x 120 Reps
Crunch
1 Set x 120 Reps
Any
Tim’s Home WOD
Est. 0 min
14 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Push-Up
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Barbell Bench Press
5 Sets x 25 Reps
Dumbbell Seated Bicep Curl
5 Sets x 25 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 25 Reps
Bodyweight Squat
5 Sets x 25 Reps
Dumbbell Bent-Over Row
5 Sets x 25 Reps
Dumbbell Seated Shoulder Press
5 Sets x 25 Reps
Push-Up
1 Set x 125 Reps
Bodyweight Squat
1 Set x 125 Reps
Any
The Chief
Est. 0 min
8 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Barbell Power Clean from Blocks
5 Sets x 12 Reps
Push-Up
5 Sets x 18 Reps
Bodyweight Squat
5 Sets x 27 Reps
Crunch
1 Set x 120 Reps
Bodyweight Squat
1 Set x 120 Reps
Any
Wasn’t Me
Est. 0 min
12 exercises
Push-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Push-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Barbell Push Press
10 Sets x 10 Reps
Pull-Up
10 Sets x 10 Reps
Barbell Sumo Deadlift
10 Sets x 10 Reps
Barbell-Facing Burpee
10 Sets x 10 Reps
Push-Up
1 Set x 120 Reps
Crunch
1 Set x 120 Reps
Any
Last Alarm
Est. 0 min
9 exercises
Push-Up
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Bodyweight Squat
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 13 Reps
Burpees
3 Sets x 13 Reps
Dumbbell Clusters
3 Sets x 13 Reps
Pull-Up
3 Sets x 13 Reps
Push-Up
1 Set x 100 Reps
Crunch
1 Set x 100 Reps
Any
Tabata
Est. 0 min
9 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Bodyweight Squat
8 Sets x 20 Reps
Push-Up
8 Sets x 20 Reps
Sit-Up
8 Sets x 20 Reps
Crunch
8 Sets x 20 Reps
Push-Up
1 Set x 120 Reps
Crunch
1 Set x 120 Reps
Any
Power Up for Mito
Est. 0 min
11 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Wall Ball Shots
3 Sets x 20 Reps
Barbell Squat to Shoulder Press
3 Sets x 20 Reps
Kettlebell Swing
3 Sets x 10 Reps
Hand Release Push Up
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Burpees
3 Sets x 5 Reps
Bodyweight Squat
1 Set x 120 Reps
Crunch
1 Set x 120 Reps
Any
50 What
Est. 0 min
15 exercises
Push-Up
3 Sets x 20 Reps
Bodyweight Squat
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Kettlebell Goblet Squat
2 Sets x 50 Reps
Push-Up
2 Sets x 50 Reps
Bodyweight Squat
2 Sets x 50 Reps
Push-Up
2 Sets x 50 Reps
Kettlebell Goblet Squat
2 Sets x 50 Reps
Dumbbell Walking Lunge
2 Sets x 50 Reps
Push-Up
2 Sets x 50 Reps
Bodyweight Squat
2 Sets x 50 Reps
Dumbbell Walking Lunge
2 Sets x 50 Reps
Push-Up
1 Set x 100 Reps
Barbell Curl
1 Set x 100 Reps
Push-Up
1 Set x 100 Reps
Any
K9 Chunky
Est. 0 min
10 exercises
Push-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Swings
4 Sets x 25 Reps
Box Jump Multiple Response
4 Sets x 20 Reps
Burpees
4 Sets x 6 Reps
Sit-Up
4 Sets x 20 Reps
Crunch
1 Set x 100 Reps
Push-Up
1 Set x 100 Reps
Any
Rack City
Est. 0 min
15 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Push-Up
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Barbell Clean
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 50 Reps
Barbell Front Squat
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 50 Reps
Push Jerks
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 50 Reps
Clusters
3 Sets x 10 Reps
Bodyweight Squat
1 Set x 120 Reps
Push-Up
1 Set x 120 Reps
Any
Nap Time
Est. 0 min
10 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Bodyweight Lunge
6 Sets x 10 Reps
Burpees
6 Sets x 5 Reps
Kettlebell Swing
6 Sets x 10 Reps
Barbell Deadlift
6 Sets x 15 Reps
Barbell Squat
6 Sets x 20 Reps
Bodyweight Squat
1 Set x 120 Reps
Push-Up
1 Set x 120 Reps
Any
Felix the Cat
Est. 0 min
12 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Burpees
6 Sets x 9 Reps
Box Jump Multiple Response
6 Sets x 9 Reps
Pull-Up
6 Sets x 9 Reps
Thruster
6 Sets x 9 Reps
Parallel Bar Hip Raise
6 Sets x 9 Reps
Plank
6 Sets
Push-Up
1 Set x 100 Reps
Bodyweight Squat
1 Set x 100 Reps
Crunch
1 Set x 100 Reps
Any
Fiona
Est. 0 min
10 exercises
Push-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Burpees
5 Sets x 5 Reps
Box Jump Multiple Response
5 Sets x 10 Reps
Push-Up
5 Sets x 15 Reps
Bodyweight Squat
5 Sets x 20 Reps
Bodyweight Lunge
5 Sets x 25 Reps
Bench Dip
1 Set x 100 Reps
Crunch
1 Set x 100 Reps
Any
The chief is dead
Est. 0 min
12 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Push-Up
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Barbell Clean
10 Sets x 6 Reps
Push-Up
10 Sets x 12 Reps
Bodyweight Squat
10 Sets x 18 Reps
Barbell Deadlift
10 Sets x 24 Reps
Push-Up
1 Set x 120 Reps
Crunch
1 Set x 120 Reps
Any
Wittman
Est. 0 min
13 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Push-Up
1 Set x 10 Reps
Bodyweight Squat
3 Sets x 15 Reps
Push-Up
1 Set x 10 Reps
Kettlebell Swings
7 Sets x 15 Reps
Sit-Up
1 Set x 10 Reps
Barbell Clean
7 Sets x 15 Reps
Push-Up
1 Set x 10 Reps
Box Jump Multiple Response
7 Sets x 15 Reps
Barbell Squat
7 Sets x 5 Reps
Push-Up
1 Set x 125 Reps
Crunch
1 Set x 125 Reps
Any
Irvine
Est. 0 min
12 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 40 Reps
Push-Up
3 Sets x 23 Reps
Kettlebell Goblet Squat
3 Sets x 53 Reps
Dumbbell Lunge
3 Sets x 40 Reps
Push-Up
3 Sets x 23 Reps
Kettlebell Goblet Squat
3 Sets x 53 Reps
Dumbbell Lunge
3 Sets x 40 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Weighted Sit Ups
5 Sets x 15 Reps
Any
12-9-6
Est. 0 min
15 exercises
Push-Up
3 Sets x 20 Reps
Bodyweight Squat
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Thruster
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Push-Up
1 Set x 100 Reps
Pull-Up
4 Sets x 12 Reps
Thruster
4 Sets x 12 Reps
Crunch
1 Set x 50 Reps
Parallel Bar Hip Raise
1 Set x 25 Reps
Plank
1 Set
Sit-Up
1 Set x 20 Reps
Air Bike
1 Set x 10 Reps
Bench Dip
1 Set x 55 Reps
Barbell Curl
1 Set x 50 Reps
Any
181228
Est. 0 min
8 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Thruster
5 Sets x 5 Reps
Hanging Power Clean
5 Sets x 7 Reps
Barbell Sumo Deadlift
5 Sets x 10 Reps
Push-Up
1 Set x 100 Reps
Dip
1 Set x 100 Reps
Any
Incredible Hulk
Est. 0 min
13 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Push-Up
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Power Clean from Blocks
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Push Press
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Push-Up
1 Set x 100 Reps
Sit-Up
1 Set x 100 Reps
Any
[2022-03-08] Workout
Est. 0 min
7 exercises
Push-Up
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Bodyweight Squat
3 Sets x 20 Reps
Dip
1 Set x 150 Reps
Crunch
1 Set x 150 Reps
Push-Up
1 Set x 150 Reps
Bodyweight Squat
1 Set x 150 Reps
Any
DB Days
Est. 0 min
13 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Dumbbell Snatches
7 Sets x 10 Reps
Dumbbell Swings
7 Sets x 10 Reps
Weighted Sit Ups
7 Sets x 15 Reps
Dumbbell sit ups
7 Sets x 20 Reps
Scissor Kick
2 Sets x 20 Reps
Flutter Kick
2 Sets x 20 Reps
Crunch
2 Sets x 20 Reps
Sit-Up
2 Sets x 20 Reps
Quadricep Stretch
2 Sets x 20 Reps
Weight Plate Russian Twist
2 Sets x 20 Reps
Any
40 or so
Est. 0 min
17 exercises
Push-Up
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Push-Up
1 Set x 40 Reps
Bodyweight Squat
1 Set x 40 Reps
Bodyweight Walking Lunge
1 Set x 40 Reps
Sit-Up
1 Set x 40 Reps
Bodyweight Squat
1 Set x 40 Reps
Bodyweight Walking Lunge
1 Set x 40 Reps
Dumbbell High Pull
1 Set x 40 Reps
Bodyweight Squat
1 Set x 40 Reps
Bodyweight Walking Lunge
1 Set x 40 Reps
Kettlebell Swing
1 Set x 40 Reps
Bodyweight Squat
1 Set x 40 Reps
Bodyweight Lunge
1 Set x 40 Reps
Push-Up
1 Set x 100 Reps
Crunch
1 Set x 100 Reps
Any
Friday
Est. 0 min
13 exercises
Sit-Up
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Barbell Front Squat
6 Sets x 30 Reps
Sit-Up
6 Sets x 10 Reps
Dumbbell Snatches
6 Sets x 30 Reps
Crunch
1 Set x 100 Reps
Dip
1 Set x 100 Reps
Quadricep Stretch
1 Set x 20 Reps
Scissor Kick
1 Set x 20 Reps
Weight Plate Russian Twist
1 Set x 20 Reps
Bicycles
1 Set x 20 Reps
Plank
1 Set
