Crossfit-style WOD for Total Body Strength

Upper and lower body strength with this intense 30-minute circuit.
icon from 30 min
Upper and lower body strength with this intense 30-minute circuit.


Add this intermediate-level CrossFit-style total body strength workout of the day to your routine. It trains all your large muscle groups.

The workout is based on the classic muscle-building system that relies on repetitions. Depending which muscles are being targeted, you’ll do between 12 and 20 repetitions of each exercise. Complete all exercises one after the other. Start with 12 basic burpees, then 12 air squats […]. If you need a short break between the different exercises, take it. After each round (6 exercises) take a break of up to 90 seconds. Do the full circuit of exercises 4 times.

Always make sure that your exercise is clean and controlled and keep your body under tension. If the Close Grip Push-Ups are too hard for you, leave a little more space between your upper body and your elbows. Are they too easy? Then you can try Diamond Push-Ups.

Warm up well before you start training! Have fun with our workout.

  • 1

    Basic Burpees

    This foodspring video shows you how to do basic burpees correctly. Burpees are a full-body exercise and are one of the most challenging bodyweight exercises. The basic burpee is a squat transitioning into a jump. There is no plank position at the bottom of the burpee. Clap your hands when you jump up, either over your head or behind it.

  • 2

    Air Squats

    This foodspring video shows you how to do air squats correctly. Squats are some of the most effective exercises to work on your leg muscles. The glutes and other muscles in your backside also benefit from this exercise. Stand with your feet hip-width apart and turn your toes slightly towards the outside. Bring the back of your thighs down behind you and your arms to the front. Only go low enough that you can keep tension in your back. Use the strength of your legs to push yourself back up to standing.

  • 3

    Military Press

    This foodspring video shows you how to do military presses correctly. This exercise targets your shoulder muscles and triceps. Start on the floor. Bend your elbows and tuck them close to your body. Place your hands shoulder-width apart on the floor. Slowly lower your upper body to the floor. You are trying to touch the floor between your hands with your forehead. Then push yourself back up.

  • 4

    Close Grip Push Ups

    This foodspring video shows you how to do close grip push ups correctly. Unlike classic push-ups, your hands are closer together and your elbows are tucked close to your sides. This gives an extra challenge to your triceps and your pecs. Make sure you keep your whole body tight.

  • 5

    Arm Circles

    This foodspring video shows you how to do arm circles correctly. Arm circles are a great exercise for all fitness levels. This exercise works on your entire shoulder musculature. Stand with your feet hip- to shoulder-width apart. Straighten your arms out to the side and circle them to the front. Your arms will stay fully extended for the entire length of the exercise.

  • 6

    Foot Tap Crunches

    This foodspring video shows you how to do foot tap crunches (a.k.a. heel touch crunches, a.k.a. toe tap crunches) correctly. This variation targets the oblique abs. Start in the crunch position, shoulder blades off the floor. Move from one side to the other, using your right hand to touch your right shoe, then your left hand to touch your left shoe. Your upper body should move towards the side along with each arm.

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Workout Overview

from 30 min