5 CrossFit WODs to Keep You Warm This Winter

As winter descends upon Australia, the dropping temperatures might tempt you to skip your workouts and stay cozily wrapped up indoors. However, embracing the cold with some invigorating CrossFit workouts can be just what you need to stay in peak condition. Whether you prefer to sweat it out indoors or brave the chilly outdoors, here are five CrossFit WODs (Workouts of the Day) that will keep you warm and fit this winter.

1. The "Firestarter" WOD (Indoor)

This workout is designed to get your heart rate up and keep it there, ensuring you stay warm throughout the session.

Workout:

• 5 Rounds for Time:
  • 10 Burpees
  • 15 Kettlebell Swings
  • 20 Wall Balls
  • 400m Run

Why It Works: Burpees and kettlebell swings are fantastic for generating heat quickly. Wall balls keep your entire body engaged, and the run keeps your cardiovascular system working hard. This combination ensures you’re constantly moving and burning calories.

2. The "Blizzard" WOD (Outdoor)

If you’re ready to face the elements, this workout will have you embracing the cold while staying warm through constant movement.

Workout:

• AMRAP (As Many Rounds As Possible) in 20 Minutes:
  • 10 Push-Ups
  • 20 Air Squats
  • 30 Star Jumps
  • 200m Sprint

Why It Works: The mix of push-ups and air squats keeps your upper and lower body muscles engaged. Star Jumps are great for maintaining cardiovascular endurance, and sprints ensure you’re always on the move, generating body heat and increasing your stamina.

3. The "Igloo Builder" WOD (Indoor/Outdoor)

This workout can be adapted to either environment, making it a versatile choice for any winter day.

Workout:

• For Time:
  • 100 Double-Unders (or 200 Single-Unders)
  • 75 Box Jumps
  • 50 Sit-Ups
  • 25 Thrusters

Why It Works: Jump ropes (double-unders or single-unders) are excellent for getting your blood flowing. Box jumps challenge your explosiveness and lower body strength. Sit-ups provide a core workout, and thrusters (a combination of a squat and a press) engage multiple muscle groups, ensuring a full-body workout that keeps you warm.

4. The "Frostbite Fighter" WOD (Indoor)

Stay inside and beat the cold with this high-intensity interval workout.

Workout:

• EMOM (Every Minute on the Minute) for 20 Minutes:
  • Minute 1: 15 Calorie Row
  • Minute 2: 15 Dumbbell Snatches (alternating arms)
  • Minute 3: 15 Box Step-Ups
  • Minute 4: Rest

Why It Works: Rowing gets your cardiovascular system working and warms up your upper body. Dumbbell snatches are a powerful full-body movement, and box step-ups target your legs and glutes. The minute of rest allows for quick recovery, keeping you ready to push hard for the next round.

5. The "Polar Bear" WOD (Outdoor)

Challenge yourself with this invigorating outdoor workout that uses minimal equipment.

Workout:

• 4 Rounds for Time:
  • 400m Run
  • 15 Pull-Ups
  • 20 Push Presses (using a sandbag or log if you’re outside)
  • 25 Mountain Climbers

Why It Works: Running outside in the cold can be a mental and physical challenge, but it’s great for building resilience. Pull-ups and push presses engage your upper body, while mountain climbers provide a cardio boost and target your core. The varied movements ensure you stay warm and keep your body guessing.

Tips for Winter Workouts:

1. Warm-Up Thoroughly: Take extra time to warm up your muscles in the cold weather. Dynamic stretches and light cardio are excellent choices.
2. Layer Up: Wear moisture-wicking layers to stay dry and warm. You can always remove layers as you warm up during the workout.
3. Stay Hydrated: It’s easy to forget to drink water when it’s cold, but hydration is just as important in winter as it is in summer.
4. Cool Down Properly: Post-workout, make sure to stretch and cool down indoors if possible, to avoid getting a chill.

Embrace the winter chill with these CrossFit WODs and keep your fitness journey on track. Whether indoors or outdoors, staying active will help you fend off the cold and maintain your peak condition all winter long.

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