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100+ CrossFit Wods for Hypertrophy

I love CrossFit.

There's something about pushing your physical and mental limits in functional movements that will help you in the real world.

I also love getting a pump.

I see no reason to separate the two. Too often I see people create splits for hypertrophy training with a metcon following. I'm here to dismiss the idea and say you can increase both your cardio and your GAINZ together.

In one workout.

I'm constantly talking about maximizing your time in the gym, and this is a great way to do it.

To help you dominate your goals of getting hench (swole) while becoming fit, I'm going to do you a favor.

I'm going to give you over 100 WODS/metcons/workouts/whatever you want to call it that are sure to improve your conditioning while giving you the blood gorging goodness we all love. (that'll tweet)

Every Friday a few buddies and I get together to do something different from our traditional training.

We call these muscle-fests #UnfunctionalFridays

Now, that name may sound silly to the common cardio bunny, but to those seeking the almighty pump, they fully understand that it's good to throw in some isolation.

So, I've decided to compile some of our best #UnfunctionalFridays work into one massive list divided into 4 categories for your enjoyment. Just about all of these were masterfully crafted by the garage gym crew, however, others were scavenged from places across the net (including a few created by the ultimate CrossFit Mass Monster “Dan Bailey.”)

Without further adieu, here are your 100+ CrossFit WODS for Hypertrophy (AKA GAINZZZZ)

100-crossfit-wods-for-hypertrophy

EMOM

EMOM stands for Every Minute on the Minute. This means that you perform the movement(s) every time a new minute comes around.

200 Pushups
EMOM 3 Burpees

EMOM 10
1 Legless Rope Climb
15 Pushups

300 Air Squats
3 Strict Pullups EMOM

EMOM 12
2 Strict Muscle-ups
4 Dips at Top of Rings

EMOM 15
10 Ring Pushups
10 Ring Rows

EMOM 8
5 Rope Pullups (Switch top hand each set)

EMOM 10
1 Legless Rope Climb
1 Pegboard Ascent

EMOM 10
Wall Sit – Parallel (30 Seconds)

EMOM 10
50 Meter Farmers Carry (70 lb. Kettlebells)
4 Renegade Rows (70 lb. Kettlebells

EMOM 10
5 Curls
5 Close Grip Pushups on Barbell (put it in squat rack @ hip height)

EMOM
(Max Reps at Each Movement – Rest 1 Minute in Between)
Bench (135 lbs.)
GHD
Strict Pull-Ups
Hand Release Push-Ups
Sit-Ups

EMOM 20 (alternating each minute)
15 Push Jerks (115 lbs.)
15 Bent Over Row (115 lbs.)

EMOM 12
5 Strict HSPU
5 Strict Pull-Ups

EMOM 20
5 Pendlay Row (135 lb)
5 Floor Press (135 lb)

EMOM 12
3 Manmakers

200 Air Squats
EMOM 4 Pistol Squats

EMOM 60
First 30 Minutes: 1 Back Squat (315 lbs.)
Last 30 Minutes: 1 Front Squat (245 lbs.)

100 Strict Pullups
3 Strict HSPU EMOM

EMOM 14 (alternating each minute)
5 Strict Toes to Bar
10 Kipping Toes to Bar

Swing by the @mypowerdot booth again at the @crossfitgames Central regional. Gonna be there today from 1-2pm.

A post shared by Josh Bridges (@bridgesj3) on

EMOM 10
3 Strict HSPU
1 Legless Rope Climb

EMOM 12
7 Dumbbell Curl to Overhead Press (35 lbs.)

EMOM 16
20 Pistol Squats (alternating)

EMOM 10 (alternating each minute)
20 GHD Situps
20 Situps

EMOM 10
7 Side Shoulder Raises (20 lbs.)
7 Front Shoulder Raises (20 lbs.)

EMOM 20
11 Back Squats (135 lbs.)
Rest One Minute

AMRAP

AMRAP stands for As Many Reps As Possible. This means that the goal is to perform as many reps as possible in the allotted time.

AMRAP 10
1 Legless Rope Climb
10 Strict Ring Dips

AMRAP 8
10 Barbell Curls
10 Skull Crushers
10 Chin Ups (palm facing)
10 Ring Dips

AMRAP 4
Muscle Snatch (115 lbs.)

AMRAP 5
Box Jump (30 in.)
5 Calf Raises on Edge of Box

AMRAP Until Failure
Weighted Dips (Increase by 25 lbs. each round)

AMRAP 7
5 Muscle Snatch (95 lbs.)
10 Ring Dips
15 Toes to Bar

AMRAP 10
20 Hammer Curls Alternating (35 lbs.)
50 Meter Farmers Carry (70 lb. Kettlebell)

AMRAP Until Failure
Weighted Pullups (Increase by 25 lbs. each round)

Teams of 2: One partner completes a round and then switch
AMRAP 8
15 Calorie Airdyne Arms Only
10 Bench
2 min. rest
AMRAP 8
15 Box Jumps
15 Wall Balls
2 min. rest
AMRAP 8
10 GHD
10 Strict Ring Pull-Ups

AMRAP 1
Back Squat @ Bodyweight
Rest 2 Mins
Repeat x5

AMRAP 16
10 Close-Grip Bench Press (135 lbs.)
10 Strict Pull-Ups
10 Push Press (135 lbs.)
10 Chest to Bar Pull-Ups (Kipping)

AMRAP 10
15 Push Jerks (115 lbs.)
15 Bent Over Row (115 lbs.)

AMRAP 10
10 Pull-Ups
10 Pushups
10 Bent Over Row (50 lbs Dumbbells)
10 Push Press (50 lbs Dumbbells)

AMRAP 3
50 Pushups
5 Manmakers (50 lb. Dumbbells)
Rest 1 Min
Repeat 3 Times

AMRAP 5
Strict Muscle-Ups (5 dips at top of each MU)

AMRAP 12
30 Double Unders
20 Ring Dips

AMRAP 2
5 Strict HSPU
10 Strict Pullups
Rest 1 Min.
x4

AMRAP 5
Strict Curls (45 lb. Barbell)

TABATA

TABATA workouts are performed with 20 seconds of work followed by 10 seconds of rest. Each 30 seconds equals 1 round, with 8 Rounds making up 1 Tabata.

TABATA 8
Hammer Curls (30 lbs.)

TABATA 24
Strict Curls (45 lb. Barbell)
Overhead Press (45 lb. Barbell)
Ab Rollouts (45 lb. Barbell)
Overhead Tricep Extensions (45 lb. Barbell)

TABATA 8
Hollow Rocks

TABATA 16
Push Press (115 lbs.)
Barbell Hold Over Head

TABATA 16 (alternate each round)
Pushups
Strict Pullups

TABATA
Pushups (until you can't match the number in your first round)

TABATA 16 (alternate each round)
Legless Rope Climb
Pegboard Ascent

TABATA 8 (alternate each round)
GHD Situps
Back Extensions on GHD

TABATA 16 (alternate each round)
Strict HSPU
Kipping HSPU

TABATA 16 (45 lb. Barbell)
Strict Curl
Overhead Tricep Extension

TABATA 16 (alternate each round)
Air Bike (Arms Only)
Pushups

TABATA 16
Calf Raises on Ledge
Double Unders

froning-curls

(shrieks) Blashphemy! The champ does preacher curls?!?!

TABATA 8 (alternate each round)
Barbell Curls (45 lb. Barbell)
Overhead Tricep Extensions (45 lb. Barbell)

TABATA 8
Seated (on floor) Overhead Press (45 lb. Barbell)

TABATA 24
Hollow Rocks
Kipping HSPU
Toes to Bar
S2OH (45 lb Dumbbells)

TABATA
Strict Pull-Ups (until you can't match the number in your first round)

TABATA 8 (alternate each round)
Kipping Chest to Bar Pullups
Toes to Bar

TABATA 16
CTB Pullups (Kipping)
Strict Pullups

FOR-TIME

For-Time Workouts simply mean that you are trying to achieve complete the workout in as short a period of time as possible while maintaining proper form.

5 Rounds
10 Bicep Curls
10 Standing Military Press
10 Tricep Extensions
(pick same weight for all movements)

21-15-9
HSPU
Ring Dips
Bench (135 lbs.)

100 Double Unders
30 Box Jumps (30 in.)
100 Double Unders
20 Box Jumps (30 in.)
100 Double Unders
10 Box Jumps (30 in.)

5 Rounds
75 Double Unders
10 Bicep Curls
10 Standing Military Press
10 Tricep Extensions
(pick same weight for all movements)

10-9-8-7-6-5-4-3-2-1
Ring Pullups
Toes Through Rings
(everytime you let go of rings, 5 Burpees)

With a Partner:
200 Push Press (75 lbs.)
200 GHD Sit Ups

4 Rounds
20 Bar Walking Lunges (95 lbs.
20 Sit-Ups
50 Air Squats
15 Suitcase Alternating Deadlifts  (95 lbs.)
Max Toes to Rings (strict)

50-40-30-20-10
Air Squats
Walking Lunges

rich-froning

5 Peg Board Ascents
10 Bench Press (185 lbs.)
4 Peg Board Ascents
8 Bench Press (185 lbs.)
3 Peg Board Ascents
6 Bench Press (185 lbs.)
2 Peg Board Ascents
4 Bench Press (185 lbs.)
1 Peg Board Ascent
2 Bench Press (185 lbs.)

10-9-8-7-6-5-4-3-2-1
Bench Press (185 lbs.)
Butterfly PullUps

With a Partner:
20-18-16-14-12-10-8-6-4-2
GHD Situps (alternating)
Rest in the Plank Position

4 Rounds
10 OHP (95 lbs.)
20 Pushups
Max Ring Dips
Max DB Skull Crushers
2-3 mins rest

50 Strict Pullups
5 mins rest
Max Butterfly Pullups

Death By Air Squats
1st Minute: 10 Air Squats
2nd Minute: 20 Air Squats
3rd Minute: 30 Air Squats
…Etc. Until Failure to complete the allotted Air Squats

6 Rounds
10 Dumbbell Side Raises (increase by 5 lbs each Round)

With a Partner – 10 Rounds (5 each w/ 60 lbs. Dumbbells):
15 GHD Sit-Up
12 Deadlifts
9 Hang Power Clean
6 Push Jerks

21-18-15-12-9-6-3
TTB
Push Press (135 lbs.)

Teams of Two
Using a Standard Deck of Cards, alternating turns.
Change movements each turn.
2-5 cards = 3x Pushups/2x Pull-Ups
6-10 = 2x Pushups/1x Pull-Ups
Face Cards = 30 Pushups/15 Pull-Ups
Ace = 40 Pushups/20 Pull-Ups

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups

5 Minutes
Slamball Hold (100 lbs.)

3 Rounds
30 Double Unders
4 Shoulder Press (135 lbs.)
3 Rounds
30 Double Unders
8 Push Press (135 lbs.)
3 Rounds
12 Push Jerks (135 lbs)
12 Push Jerks

This picture is a result of eating meat and vegetables, nuts and seeds, some fruit little starch and no sugar at levels that support exercise and not body-fat. Cheat occasionally in order to keep sane, and perform functional movements at a high intensity. An example of a workout would be. For time: all movements are strict. 50 hspu 50 pull-ups 50 ring dips 50 hip extension 50 ring dips 50 pull-up 50 hspu Perform these methods for 5 to 10 years testing and retesting workouts. This is not a product of HGH, "gear", or steroids. I've never taken them, neither has @builtfjordtough. Yes, genetics comes into play, but if steroids are what others want to attribute to your success, they are most likely too scared or too weak mentally to put in the work. Invite haters to the gym to share in the struggle. Beyond that let it be. #CrossFit #PumpSesh @progenex @roguefitness @inov_8

A post shared by Dan Bailey (@dan_bailey9) on

All Movements done strict:
50 HSPU
50 Pull-Ups
50 Ring Dips
50 Hip Extension
50 Ring Dips
50 Pull-Ups
50 HSPU

50 Bench at Bodyweight
Each time you break 20m Handstand Walk

30 Squat Cleans (135 lbs.)
15 Strict HSPU
20 Squat Cleans (135 lbs.)
10 Strict HSPU
10 Squat Cleans (135 lbs.)
5 Strict HSPU

5 Rounds
20 Bench Press (135 lbs.)
20 GHD Situps

“Dumbbell DT”
5 Rounds
12 Deadlifts
9 Hang Cleans
6 Push Jerks

100 Muscle Snatch (95 lbs.)

50-40-30-20-10
Situps
Lunges
Pullups (kipping)

4 Rounds
15 Weighted Dips (45 lbs.)
15 Pull-Ups
15 GHD Situps

100 Calories
Arms only Assault Bike

30 Strict HSPU
Max set kipping HSPU

21-15-9
Bench Press (185 lbs.)
L-Sit Pull-Up

Teams of Two
Using a Standard Deck of Cards, alternating turns.
2-5 cards = 3x Pushups
6-10 = 2x Pushups
Face Cards = 30 Pushups
Ace = 40 Pushups

21-15-9 (All Movements Strict)
HSPU
Ring Dips
Pushups

4 Rounds:
12 Stiff Legged Deadlifts
12 Strict Pullups
12 Bent Over Row
20 Barbell Curls
1 Mins Rest

100 Strict Curls (45 lb. Barbell)
Every time you break – 10 Close Grip Press

“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

5 Rounds:
10 Back-Squats (225 lbs.)
20 GHD Sit-Ups
50 Air Squats
20 Crunches (1.5 Pood KB in Front Rack)
2 Mins Rest

10-9-8-7-6-5-4-3-2-1
Preacher Curl (20 lbs, use GHD)
GHD Sit Ups

21-15-9
Bench @ Bodyweight
GHD
After each round 3 Legless Rope Climbs

Teams of Two (sit 50 feet apart w/ sled in the middle and a climbing rope attached on each side)
200 Sitting Overhead Press (50 lb Dumbells)
Every time you break, your partner drags the sled and then does AMRAP

Final Thoughts

The amount of muscle you can gain from these workouts is insane. But, you've got to put the work in.

Just because the goal of these workouts may be different than your other training, doesn't mean you don't need to focus.

Do you have any workouts to add? Let me know in the comments and I'll add them to the list!

Stay Strong, Live Long,

Coop

About Coop

Hello fellow fitness fanatics and equipment fueled fiends. I'm Coop and when not training I can be found mostly operating other entrepreneurial ventures, spending time with my Wife and family, and worshipping my risen Savior. You can find more about me on my personal blog CooperDane.Com

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