Bodybuilding makes you big and strong. CrossFit builds power, agility, and endurance. Now, imagine what you would get if you combined the two, taking the multitude of CrossFit techniques used to maximize athleticism and added to them the old, reliable exercises bodybuilders employ to maximize aesthetics? The answer: This hybrid program, which promises to get you into the best condition of your life—big, lean, and unbelievably powerful—in just four weeks flat.
How It Works
Four times a week you’ll train with mainly CrossFit moves, which make you faster, more explosive, and more athletic overall. You’ll also time your workouts just like they’re CrossFit WODs. When you repeat the sessions, try to beat those times; that way, you’ll be competing with yourself for better gains, just as CrossFitters do (the aspect of CrossFit people seem to love most).
In two other weekly workouts, you’ll do familiar exercises like bench presses and rows, which build muscle in a way CrossFit moves can’t, and round out your physique.
There are four workout days you will use to train six days per week. Perform Day I’s workout on Monday and Thursday; Day II’s routine on Tuesday and Friday; Day III on Wednesday, and Day IV Saturday. Complete Days I and II as written on Monday and Tuesday respectively. When you repeat them later in the week, make this change: Take no rest after each round of exercises and time the workout. Each time you repeat it on these days, try to beat that time.
Exercises marked with a letter (“A,” “B,” and so on) are performed in sequence.
Day 1: Squat clean, handstand pushup/pike pushup, double kettlebell squat to carry, push press, hanging knee-up
Day 2: Power snatch from hang, renegade row, broad jump, neautral-grip pullup, single-leg hip extension
Day 3: Incline dumbbell press, dumbbell bench press, decline pushup, bentover lateral raise, lateral raise, EZ-curl skull crusher, dip
Day 4: Chest-supported row, underhand-grip pulldown, straight-arm pulldown, deadlift, straight-bar curl, incline hammer curl