Dozens of the Fittest athletes on the planet are tested at the CrossFit Games. Each year, the Fittest on Earth® events are programmed to test and showcase the strengths and weaknesses of competitors.
The world’s toughest athletes are meant to be challenged by workouts at the games. If you want to crush some Games workouts of your own, you don’t have to be able to go toe-to-toe with the girl. Throw in a garage gym with a Force USA Multi Trainer, add in some strategic modifications, and you have yourself some games-style events.
The flexibility of packing a suspension trainer and low row capabilities into a power rack makes it possible to mimic workouts from Madison in an extremely limited space. You can see how you compare to the greats when you take the popular workouts for a spin, and you can use the modifications to make the events friendlier to your experience level and garage gym.
What You Need For These Workouts
Force USA’s Multi Trainer is in mind when creating the workouts. One needs to build muscle and gain strength with the help of the trainer.
This piece of equipment allows for a lot of exercises with a small footprint.
The workouts were created with the assumption that anyone who owns the trainer also bought a barbell, weight plates, lat pulldown, and landmine handle.
The exercise modifications are listed from the most difficult to the easiest.
Force USA’s Multi Trainer
If you want to get your workout on, you don’t need to drive all the way to the box. From the comfort of your own garage gym, Force USA’s Multi Trainer will let you get the training benefits of the CrossFit Games themselves.
The Multi Trainer has six strength training machines wrapped up in a single power rack. These machines are used.
- Power Rack/Half Rack
- Functional Trainer
- Chin-Up
- Landmine
- Suspension Trainer
- Low Row
Along with your barbell and weight plates, this functional power rack gives you everything you need to beat any time cap you are up against.
The upgrade kit gives you everything from a TV mount to storage shelves. You can get inspiration from the greats and chase your own personal bests with this.
You might be inspired to try some of the most well-known events of the Games. These workouts have been modified for the Multi Trainer by BarBend. Look at how you compare to the world’s healthiest athletes.
Iconic CrossFit Games Events Modified for a Multi Trainer
There was a victory for Saxon Panchik. On the women’s side, this was one of the 35 individual events that six-time champ Tia-Clair Toomey has won.
The Games Workout
3 rounds for a while.
- 12 Muscle-Ups
- 25 Jump-Overs
- 30 GHD Sit-Ups
Then, that’s it.
The weighted lunge is 84 feet.
Women jump 50-in log, 30-in box, 20-in Pig, and lunge 125-lb.
Men jump 50-in log, 42-in box, 20-in Pig and lunge 185-lbaxle bar.
Multi-Trainer Up and Over
3 rounds for a while.
- 12 Bar Dips
- 25 Broad Jumps
- 30 Sit-Ups
Then, that’s it.
There are 24 alternative lungs.
Muscle-Up Modifications
There is no harm in sticking to the workout if you have the skill and the ceiling height to accommodate bar muscle ups. If your garage gym ceiling is too low, or you can’t yet perform a muscle-up, try these modifications for size.
- Hand Release Push-Up
- Bench Dips
- Band-Assisted Bar Dip
- Bodyweight Bar Dip
You can strap a weight plate to a dip belt if you need to up the ante even further.
As the rounds progressed, The Game had three different jump variations. Athletes first jumped over a log, a box, and a pig. If you want to harness the hip extension benefits, you need to set yourself up for broad jumps. Depending on your experience, needs, and fitness level, you can choose from one of these options.
- Broad Jump
- Tempo Cable Pull-Through (4-0-1-1)
You are setting yourself up for an explosion by slowing the eccentric part of your cable pull-throughs. You will get a lot of benefits, but not much in the way of joint impact.
GHD Sit-Up Modifications
Is there a GHD (glute-ham developer)? There is no problem. Choose one of the variations based on your fitness level and what’s most comfortable on your hips and back.
- Straight-Leg Sit-Up
- Bent-Knee Sit-Up
- Butterfly Sit-Up
To engage your core as much as possible, keep your feet and/or legs firmly planted on the ground.
Weighted Lunge Modifications
Athletes took 24 to 28 lunge steps to complete the 84-foot lunge during this Games workout. You will be doing stationary lunges for simplicity and to preserve space. The Multi-Trainer has a power rack which can be used to hold a barbell in the front rack position.
- Alternating Front-Rack Lunge
- Alternating Barbell Lunge
- Bodyweight Alternating Reverse Lunge
The weight that makes it difficult to complete the 24 reps is chosen. This should be done in three to four sets to finish the workout. You can modify it to stationary lunges if it’s too difficult.
The 2020 event at the CrossFit Ranch in Aromas, CA, was won by Mat Fraser and Tia-Clinair Toomey.
The Games Workout
For time, 30-20-10 reps.
- Toes-to-Bar
- Kettlebell Lunge (yards)
The women are carrying 24 kilogram kettlebells.
A group of men are using kettlebells.
Multi Trainer Modification for Toes-to-Bar/Lunge
For time, 30-20-10 reps.
- Toes-to-Bar
- Alternating Back Rack Lunges
The goal would be to finish in three to six minutes.
Toes-to-Bar Modifications
The athletes at the Games are unstoppable. If you are not quite at that level, modify your movement or rep scheme.
- 30-20-10 Toes-to-Bar
- 15-10-5 Toes-to-Bar
- 30-20-10 Hanging Knee Raises
- 15-10-5 Hanging Knee Raises
- 30-20-10 V-Ups if you can’t hang from a pull-up bar
You can tailor the rep scheme according to your ability level. Aim to complete this part of your workout with no more than one break each round.
Kettlebell Lunge Modifications
You might need to substitute back rack stationary lunges for this movement because the kettlebells rested back on the athletes shoulders. If you can, try to go as long as you can. The weight you choose will allow you to do 30-20-10 alternating lunges.
- 30-20-10 Alternating Back Rack Lunge
- 30-20-10 Alternating Reverse Lunge
If weighted lunges are too much for you, you can do them with just your body weight.
The event win was taken by Kara and Rasmus Andersen.
The Games Workout
21-15-9 is a new date.
- Snatches
- Chest-to-Bar Pull-Ups
55 pounds is for women.
Men are 85 lbs.
Multi Trainer Modification of Bicouplet 1
21-15-9 is a new date.
- Clean & Jerks
- Chest-to-Bar Pull-Ups
The couplet is meant to take four to six minutes.
Snatch Modifications
The snatches are intended to be light. Choose a barbell weight that will allow you to complete each round of snatches with no break. If you haven’t mastered the snatch, try one of the modifications.
- Clean & Jerk
- Clean & Press
- Push Press
Push presses are better for athletes who can’t perform a barbell clean.
Chest-to-Bar Pull-Up Modifications
Great, if you can pull off these advanced pull-ups.
One of the options below will allow you to finish within the goal time cap.
- Pull-Up
- Band-Assisted Pull-Up
- Chest-to-Bar Lat Pulldown
If you want to use the Multi-Trainer’s lat pulldown option, you should use a heavy enough weight to force you to take a break at least once per round.
The second-to-last of the Games was championed by Sara Sigmundsdottir and Logan Collins.
The Games Workout
There are 2 minutes on and 1 minute off.
- 2 Rope Climbs
- 10/7-calorie SkiErg
- Max-Rep Overhead Squat
There are three minutes for the fourth round. 75 reps of OHS are completed.
The woman is 105 pounds.
There are men who are 155 pounds.
Multi Trainer Modification of 2223 Intervals
There are 2 minutes on and 1 minute off.
- 6 Strict Knee Raises + 6 Strict Pull-Ups
- 12 Burpees
- Max-Rep Front Squat
There are three minutes left for the fourth round. The 75 reps of front squats are complete.
Rope Climb Modifications
Rope climbs with a leg raise, hook, and pull are what athletes do in this workout. A pull-up bar complex that mimics the movement pattern of the rope climb can be used at home to modify this exercise.
Hang from the neutral grip position on the Multi-Trainer to mimic hand positioning. You can complete six hanging strict leg raises and six pull-ups. The aim is to take roughly 30 seconds between reps.
- 6 Strict Knee Raises + 6 Strict Pull-Ups
- 30 Seconds of Lat Pulldowns
If hanging from a pull-up bar is not possible, perform 30 seconds of heavy lat pulldown with a neutral-grip handle. An extra challenge is done from a tall kneeling position.
Ski Erg Modifications
The Ski Erg was a sprint that tired the athletes. Burpees have the same effect, fatiguing the triceps with push-ups and tiring out the midline with hip flexor.
- 12 Burpees
- 30 Seconds of Max Burpees
- 12 No Push-Up Burpees
It’s best to choose an option that feels right for your body. If you can’t complete 12 burpees in 30 seconds, try your best for half a minute to see how far you can go. The push-up component should be taken out if full burpee is too much for an all-out effort.
The overhead squat requires a lot of practice and mobility. If your fitness level allows you to preserve the workout stimuli, then you can use one of the replacements below.
- Overhead Squat
- Front Squat
- Air Squat
If you want to use weights, choose a load that will allow you to complete at least 20 reps in the first round.
The Fittest Woman on Earth® was first on the women’s side, with five-time champ Mat Fraser taking care of business on the men’s side
The Games Workout
For time of reps: 15-10.
Women are 115 pounds.
Men are around 165 pounds.
Multi Trainer Modification of Triangle Couplet
For time of reps: 15-10.
- Thrusters
- Burpee Pull-Ups
The goal of this workout is for you to finish in 10 minutes.
Thruster Modifications
If you need more time to catch your breath between the squat and press component, then you can split your movements.
- 8-5-3 Front Squats + 8-5-3 Push Presses
A barbell weight is moderate to heavy. It is appropriate to break each round in half.
Bar Muscle-Up Modifications
Adding a stamina and conditioning option for this workout is possible since you substituted bar. If you can’t do a burpee, then you can use a platform step or plyo box to jump up to the bar.
You should aim to complete these moves at a smooth pace that will allow you to move consistently for each round. If you can’t perform the pull-up segment of the movement, just do regular burpee.
Josh Bridges andMichele Letendre won the event. They took fourth place in their divisions.
The Games Workout
It’s time for:
- 7 Strict Handstand Push-Ups
- 50-Foot Sled Pull
- 8 Strict Handstand Push-Ups
- 50-Foot Sled Pull
- 9 Strict Handstand Push-Ups
- 50-Foot Sled Pull
- 10 Strict Handstand Push-Ups
- 50-Foot Sled Pull
The deficit for handstand push-ups went up each round. The kipping was not allowed.
Multi Trainer Modification of Push Pull
It’s time for:
- 7 Jammer Arm Shoulder Presses
- 20 Alternating Low-Cable Rows from Squat
- 8 Jammer Arm Shoulder Presses
- 20 Alternating Low-Cable Rows from Squat
- 9 Jammer Arm Shoulder Presses
- 20 Alternating Low-Cable Rows from Squat
- 10 Jammer Arm Shoulder Presses
- 20 Alternating Low-Cable Rows from Squat
You need to finish in six to 11 minutes.
Handstand Push-Up Modifications
You can modify the handstand push-up with a ready-made modification if you have upgraded your Multi Trainer. Each side of the individual arms will have to work in concert. Do these standing up to put a similar demand on the midline.
- Jammer Arm Shoulder Press
- Military Press
Good old-fashioned military presses will do the trick if you prefer to work without interference. Since these are strict, don’t use your legs in any way to assist pressing reps. The weight that you choose will allow you to complete each round.
Sled Pull Modifications
The cables on the Multi-Trainer mimic the movement of the sled pull. You will be squatting in a 90-degree stance. For 20 reps each round, row between each arm.
- Alternating Low Cable Row from Seat
- Alternating Low Cable Row from Squat
To pull a sled from the ground, place the cables in the lowest position possible. The final eight to 10 reps should be very difficult because of the alternating rows.
Nichole Dehart andConnor Banks won the first CrossFit Total. They finished on top of the previous year’s version. She was accompanied by Jeffrey Adler in 2020.
The Games Workout
For the max total load.
- 1-rep-max Back Squat
- 1-rep-max Shoulder Press
- 1-rep-max Deadlift
There are three attempts per lift.
Multi Trainer Modification of The CrossFit Total
For the max total load.
- 3-rep-max Back Squat
- 3-rep-max Shoulder Press
- 3-rep-max Deadlift
Between attempts, there are three minutes of rest.
If you are not ready to go full-tilt into your one-rep max, you can try working up to your three-rep max. The first two reps should be doable, but the third should be extremely challenging.
Your previous workouts with the Multi-Trainer will pay off in this area. If you want to see your numbers go up, return to this total a couple of times a year.
Multi Train for the Games
You don’t need a facility like the Ranch or the Alliant Energy Center to compete like a Games athlete.
This piece of equipment allows for a lot of exercises with a small footprint.
Even if you only have the area around your Multi Trainer, it is enough space and equipment to get you ready for the same workouts as your favorite elite CrossFitters. You will be ready to roll if you just have a few strategic modifications.