12 Week Free Bodybuilding Program Accessory WODs (Sessions 1-20)

WOD 1 WOD 2 WOD 3 WOD 4 WOD 5

100/70 Push Ups for time For Time

21-15-9 3 Rds for Time AMRAP 12 min
*women do 70 Row 500m
Deadlift 185/125lbs Run 400m 20 Aslt Bike
** every break = 10 Pull Ups 100 Double Unders
Row Calorie 15 Power Snatch 115/75lbs 20 Push Press 135/95lbs
Row 500m

WOD 6 WOD 7 WOD 8 WOD 9 WOD 10

For Time: 3 Rds for Time

Tabata Power Clean 95/65lbs
For Time 50 Pull Ups Aslt Bike 40 Cal 50 Double Under
10min Max Cal Aslt Bike Rest 1 min
*every break = 200m run 40 KB Swing 53/35lbs 10 Chest to Bar
Tabata Row Cal
Run 400m 15 Sit Ups

WOD 11 WOD 12 WOD 13 WOD 14 WOD 15

Every 3 min on the min for 12 AMRAP 9 min For Time
min 15 Box Step Ups 24/2oin 100 Double Unders
Death by Power Clean
Run 400m then Deadlift 15 Hang Power Clean Tabata Aslt Bike Cal 50 Box Jump 24/20in
155/105lbs
225/155lbs 15 O/H Squats 50 Pull Ups
*score is reps of DL *weight 95/65lbs 100 Double Unders

WOD 16 WOD 17 WOD 18 WOD 19 WOD 20

For Time AMRAP 14 min

Tabata KB Swing 53/35lbs AMRAP 7min
Row 500m 15 Ring Rows
Rest 1 min Easy Walk 20min 5 Push Jerk 155/105lbs
Then 7 min max rep burpees 15 Ring Dips
Tabata Double Unders 5 Box Jump 30/24in
Row 250m 15 Air Squats
 12 Week Free Bodybuilding Program Accessory WODs (Sessions 21-40)
WOD 21 WOD 22 WOD 23 WOD 24 WOD 25
Death By Each Movement
21-15-9 30 Burpee Box Jump Over 4 Rds for Time Deadlift 225/155lbs
Row Cal 24/20in for Time Run 100m KB Goblet Squat 53/35lbs Aslt Bike 5min for max calories
Power Clean 95/65lbs *EMOM 20 Double Unders 15 Push Jerk 115/75lbs *1 rep each move min 1, 2
each on min 2, until failure
WOD 26 WOD 27 WOD 28 WOD 29 WOD 30
30-20-10
Ring Row AMRAP 7min Row 1k 7 Rds for Time
50 Hang Power Cleans
Single Arm DB Push Press 15 Push Ups Rest 3min 5 Pull Ups
135/95lbs
45/25lbs 15 Sit Ups Row 500m 5 Bar Dips
*every break = 10 burpees
*on DB PP it’s 30 total not 30L 15 Air Squats *each round max effort 5 Box Jumps 30/24in
and 30R
WOD 31 WOD 32 WOD 33 WOD 34 WOD 35

2 Rds
For Time 30-25-20
15 Power Clean and Jerk 100m Walking Lunge For Time
Row 50 Cal Aslt Bike Cal Aslt Bike 7min for max calories
95/65lbs *EMOM 15 Push Ups
30 Burpees KB Swing 53/35lbs
15 Wall Balls 20/14lbs

WOD 36 WOD 37 WOD 38 WOD 39 WOD 40

Perform Each Movement
EMOM until Failure
AMRAP 7min 7 Rds for Time 100 Box Step Ups for Time
Death By Calorie Row 9 Pull Ups
Run 200m 3 Power Snatch 135/95lbs 24/20in
2,4,6,8 cal until failure 12 Dips
10 Pull Ups 3 Front Squats 135/95lbs *EMOM 5 Push Jerk 115/75lbs
*score is total complete
rounds
 12 Week Free Bodybuilding Program Accessory WODs (Sessions 41-60)
WOD 41 WOD 42 WOD 43 WOD 44 WOD 45

For Time For Time

4 Rounds for Time AMRAP 7min 21-15-9
Row 1k 15 Power Snatch 95/65lbs
3 Power Clean 155/105lbs 12 DB Snatch 55/35lbs Box Jump 24/20in
50 Push Jerks 95/65lbs 15 Burpees
10 Burpees 12 Cal Aslt Bike Aslt Bike Cal
Row 500m 15 Power Snatch 95/65lbs

WOD 46 WOD 47 WOD 48 WOD 49 WOD 50

AMRAP 9min 2x3min AMRAP

10min Increasing Ladder 50 Hang Power Cleans for time 30-20-10
3 Deadlifts 315/225lbs 5 Squat Clean 135/95lbs
Row Cal: 3,6,9, etc 135/95lbs Aslt Bike Cal
15 Push Ups 7 Pull Ups
O/H Squat 95/65lbs: 3,6,9 etc *every break run 200m Wall Ball 20/14lbs
15 Ring Rows *rest 2min between intervals

WOD 51 WOD 52 WOD 53 WOD 54 WOD 55

For Time
21-15-9 2 Rds
Run 200m
Row 100cal for Time DB Snatch 55/35lbs 50 Cal Aslt Bike for Time 50 Wall Balls 20/14lbs
50 Dips
Burpee 30 Ring Rows
Run 200m

WOD 56 WOD 57 WOD 58 WOD 59 WOD 60

5 Reps of Complex for Time
For Time
1 Rep is the following
Tabata Air Squat 50 Burpees 30-20-10
5 Power Clean
Rest 2min 50 Box Step Ups 24/20in KB Swing 53/35lbs 7min Aslt Bike for Max Cal
5 Push Jerk
Tabata Sit Up *not a chipper, split reps Push Ups
5 Front Squat
however
*weight 135/95lbs