CrossFit for Beginners: The 4-Week Training Plan with WODs to Scale
From the outside, CrossFit seems like a secret language with sore muscles: WOD, AMRAP, EMOM, RX. But there's a simple, ingenious principle behind it - short, intensive workouts that train strength and endurance at the same time and can be scaled to suit any level. This 4-week plan gives you three WODs per week that you can complete in the box, yard or park. All you need is a kettlebell or a filled backpack.
The CrossFit Dictionary
| Term | Meaning |
|---|---|
| WOD | Workout of the Day – the daily workout. |
| AMRAP | As Many Rounds As Possible – as many rounds as possible in a fixed time. |
| EMOM | Every Minute On the Minute – a small task starts every minute, the rest of the minute is a break. |
| For Time | Fixed workload, stopped time - but: technology beats the clock. |
| Scale | Adjust exercise or weight to your level. Not a flaw, but the meaning of the thing. |
Before you start
- Warming up is mandatory: 5-10 minutes - easy running, jumping jacks, air squats, shoulder circles, a few slow practice repetitions of each exercise.
- Technique over speed: It's better to be 30 seconds slower than a single crooked repetition when you're tired.
- Scaling, always: Push-ups on your knees, pull-ups as table rows, runs as brisk walking - the main thing is that you keep moving.
Week 1 – Arrive
| Tag | WOD |
|---|---|
| WOD 1 | EMOM 12: Minute 1: 10 air squats · Minute 2: 6 push-ups · Minute 3: 8 table rows or ring rows - 4 sets. |
| WOD 2 | AMRAP 12: 5 push-ups, 10 sit-ups, 15 air squats. Write down the number of laps - that's your baseline! |
| WOD 3 | For Time (Limit 15 Min): 400 m run · 21 kettlebell swings (easy) · 12 burpees · 400 m run. |
Week 2 – Finding a rhythm
| Tag | WOD |
|---|---|
| WOD 1 | "Helen" scaled, 3 laps: 400 m run · 15 kettlebell swings · 9 ring/table rows. |
| WOD 2 | EMOM 14: odd minutes 12 air squats, even minutes 8 burpees. |
| WOD 3 | AMRAP 15: 10 lunges, 10 push-ups, 10 sit-ups, 100m run. |
Week 3 – Gain
| Tag | WOD |
|---|---|
| WOD 1 | For Time 21-15-9: Kettlebell swings and burpees - 21 of both, then 15, then 9. |
| WOD 2 | "Karen" light: 60-100 wall balls (or thrusters with light dumbbells), freely divided into sets. |
| WOD 3 | Tabata block (4 rounds): 8× each (20 sec work / 10 sec break): Air Squats · Mountain Climbers · Sit-ups · Plank. |
Week 4 – Test Week
| Tag | WOD |
|---|---|
| WOD 1 | "Cindy" scaled, AMRAP 20: 5 rows/pull-ups, 10 push-ups, 15 air squats. |
| WOD 2 | Baseline comparison: Repeat AMRAP 12 from week 1 - more rounds? This is your progress, black and white. |
| WOD 3 | “Fran” light, 21-15-9: Thrusters with light dumbbells + ring/table rows. Afterwards: take a deep breath, be proud. |
Drink, eat, relax - half the battle
CrossFit sessions are short but sweaty. When you sweat, you lose water and electrolytes such as sodium and magnesium - it's worth actively replenishing these, especially in summer or during double WODs. Many people drink calorie-free BCAA drinks during longer sessions simply because they taste good and encourage drinking.
For long WODs
Intra-Workout Set: Nocco BCAA Drink 24 x + ESN HydroEnergy
BCAA drinks and electrolyte powder - refreshment for sweaty sessions.
To the intra-workout set →For hot days and long sessions: put electrolyte powder in the bottle and you're done. Magnesium contributes to normal muscle function and the reduction of fatigue.
Sweat supplies
Hydration set: ESN HydroEnergy (electrolytes) + BioTech ZMB
Electrolytes plus magnesium - compact for training days.
To the hydration set →And the underestimated part: the 165 hours between workouts. Protein contributes to the increase and maintenance of muscle mass - 1.6-2.2 g per kilogram of body weight daily is also the key here. If you notice that your legs remain heavy after the third WOD of the week, look first at sleep and food, not at training. Our Regeneration Set bundles the classics for exactly these days.
For the days after
Regeneration set: ESN Designer + Olimp Vita-Min + ESN Collagen
Protein, magnesium and more - your package for recovery between WODs.
To the regeneration set →Frequently asked questions
Do I need a CrossFit box?
Not for beginners - all WODs here work with body weight and a kettlebell. A good box with a coach is worthwhile later, especially for technique on the barbell (snatch, clean & jerk).
How heavy should the kettlebell be?
Beginners ride well with 8-12 kg (women) or 12-16 kg (men). The last repetition of a sentence should be demanding, not the first.
Three WODs per week - is that enough?
Yes, together with 1-2 easy days of exercise (walking, cycling) this is ideal for getting started. More intensity brings more risk of injury in the beginning, not more progress.
What if I become more ambitious?
Then combine CrossFit elements with classic strength training - our Hybrid plan shows how both fit into one week.
By the way: You can find all of our savings sets collected in the Starter sets and Professional sets. If you want peace of mind, stock up: as a 30-day , 90-day or annual supply.
More free training plans
- Full body training plan for beginners (3 times per week in the studio)
- Push pull legs: 3-way split for advanced users
- Training plan for at home - 4 weeks without equipment
- Definition phase: Training & nutrition for visible muscles
- Hybrid training: strength + endurance in one plan
Note: This training plan does not replace medical advice. If you have health problems, have taken a long break or are unsure, please consult your doctor beforehand. Stop an exercise if you feel pain. Dietary supplements are not a substitute for a balanced, varied diet and a healthy lifestyle.