CrossFitters and WODKillas around the world, take note! No doubt you've been pushing yourself hard, but with the Hurricane Workout, you can improve your explosive power, boost your cardio and stamina, and increase your strength. This is the workout to do to get in tip-top CrossFit shape!

The Hurricane Workout

Target: Full Body

Workout Time: 30 minutes

Frequency: 3 times per week (1 rest day between)

To start

Warm up for at least 10 minutes. The high intensity workout can push your body hard, so your muscles need to be warm and ready to work.

Hit the treadmill for 5 minutes of medium-speed running, getting your heart rate up and your blood flowing. Follow this with a 5-minute stretching session, and make sure that all of your muscles are limbered up for the intense workout to come.

Round 1

Hit the treadmill for 30 seconds, but increase the grade to 10% and run at 9 MPH.

Immediately after running, grab your barbell for a set of 10 inverted rows.

Finish Round 1 with a set of 10 Diamond Push-Ups.

Round 2

Hit the treadmill for 30 seconds again, with a 10% incline but a speed of 10 MPH.

Follow this with a set of 10 Barbell Bent-Over Rows

Finish Round 2 with a set of 10 Barbell Shoulder Presses

Round 3

Hit the treadmill for a final 30 seconds, this time at 10% incline and 11 MPH.

Go on to a set of 10 Upright Rows.

Finish strong with a set of 10 Barbell Bicep Curls.

Make sure to cool down for 5 to 10 minutes after this workout, stretching your tired muscles and letting your heart rate slowly drop.

Do this workout, and you'll get in serious shape in no time!

The beauty of this workout is that it doesn't stop. You go from one exercise to the other, and you never give your body a chance to relax. The workout is done before you know it, but you're sweating and breathing hard!

Need to take a break from your typical CrossFit WODs? Want to do a workout that will help you get in hardcore shape? This is a highly explosive, butt-kicking workout that will push your entire body to its limits. By the time you've done this workout three times a week for a month, you'll be ready to hit your WOD like a superstar!