A CROSSFIT WOD FOR BEGINNERS CrossFit champion Annie Thorisdottir recommends the ideal workout of the day for your first visit to a box …

If you’re new to CrossFit you may only just have learnt what a WOD is – if you’re still unfamiliar, it’s the ‘Workout Of The Day’.

These are never very long but always pretty intense. Yes, it’s a HIIT circuit.

If you were to hit a CrossFit gym or ‘box’ as they’re known in the biz, you’ll do a WOD determined either by your trainer or using the one posted on crossfit.com.

If you’re a total beginner some of these workouts may be a little to tough – five rounds of muscle ups, pistol squats and 800 metre runs for time doesn’t exactly scream novice.

So, we spoke to Annie Thorisdottir, a double CrossFit champion to get a WOD that any beginner should be able to do.



Beginners should start with a Rep Building Workout, which means that you go every minute. With every minute that passes you increase by one rep.

Start the first minute by just doing one rep. On the second minute do two reps, the third minute three, the fourth minute four and so on until you can’t finish within the minute.


  • An air squat
  • A push up
  • A sit up

This type of workout means you have a long time to focus on the form and the training.


Dead lift is one of the hardest things for beginners to build up to, so we asked Annie how to boost your ability.

‘I don’t go often to a super heavy weight, but when I do I’ll do a one rep max or a three rep max or work my way up to a certain max.

‘More often I’ll do a higher volume of reps or longer reps with lighter weights. If you do this you can get your back, your hamstrings and your butt moving correctly and make sure that you’re moving well.

‘Get your body used to the movement and that will strengthen the movement.’


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