Caveman WOD

“WHAT is this Caveman WOD you speak of?”

WOD stands for ‘workout of the day’ and of course first termed by CrossFit. Our Caveman WOD is described as always different, always motivating, and what we call Competitive Exercise, you’re either performing a set amount of reps or trying to complete as many rounds as possible (AMRAP) within a set time.

Who are you competing against? Well, you either compete against your yesterdays SELF or the person next to you, that’s completely your decision. Whatever you decide, you work at your own pace, not someone else’s, whatever you do, safety and technique comes first!


Coming First

With competitive exercise comes the drive to come first, however, for your own safety and progression, you should focus on aiming for the number one spot with correct form and technique at all times, and more importantly with the appropriate rest in between exercises or rounds. You can compete against the best in the class, but you can also compete with yourself, if you did 31 minutes for the WOD last time, aim for 29 minutes this time, or go for the same time with a slight increase in weight. If you’re not sure, talk to the trainers.


But… isn’t it just CrossFit?

No, the main difference between CrossFit and Caveman WOD is that we will focus more on unilateral training, working with kettlebells rather than Olympic bars (especially with beginners), and an enormous amount of stress will be placed on performing exercises correctly and safely, taking a break or slowing down when fatiguing, progression and regression where required. Olympic lifts with barbells are generally not performed. There are no kipping pull-ups, it’s strict or negative pull-ups, no push-ups on the knees, it’s strict or negative push-ups.

But… why not just call it CrossFit?

See above and see below video.

Are you slagging CrossFit?
Ermmm, no! First of all, I’m a CrossFit Level 1 Trainer, I love CrossFit, but … I don’t like some of the things in CrossFit, I could make a list, and when it all comes down to it, in the end what happens, or what doesn’t happen, all depends on the instructor, the actual affiliate, the athlete itself making potentially wrong choices etc. etc. too much to go into, this is Caveman WOD, like it or hate it, it’s here, it’s for everyone, and it’s different.


If you want to use our Caveman WOD as your workouts, or want to use a term to sell your services to the public, we will allow you using it, however, you must adhere to the codes and methods of Cavemantraining, not sure what they are? Check the website and the following links first:

  • Cavemantraining Gym Rules
  • Check everything but the Circuit training style in the following free certifications
    • Caveman Circuit ‘Microfitness’ Certification
    • Caveman Circuit Certification
  • Take the exam

Still not sure, just make contact or submit a video of you training a client and/or working out yourself. Join our forum and ask questions. Are you using our material? Why not give back to the community?


The Caveman WOD logo is for commercial but personal use only, i.e. you’re a small business, one person, for commercial use please make contact to discuss. The CompX logo on the other hand is completely free to use for any type of commercial activity and is not associated with Cavemantraining methods. CompX material can be found at the bottom of this page.

Creative Commons License
Caveman WOD by Taco Fleur is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License.
Based on a work at


Caveman WOD Logo medium

<a href="" target="new"><img style="border:none;" src="" alt="Caveman WOD - As a trainer and athlete myself, I support and implement the methods of" width="499" height="311" /></a>


Caveman WOD Logo small

<a href="" target="new"><img style="border:none;" src="" alt="Caveman WOD - As a trainer and athlete myself, I support and implement the methods of" width="250" height="156" /></a>


Some of the exercises you can expect in a WOD are as following but not limited to:

  • Burpees
  • Box jumps
  • Kettlebell squat thrusters
  • Olympic bar deadlifts (light to medium weight)
  • Kettlebell swings
  • Kettlebell clean and press
  • Olympic bar squat jerk
  • Pull-ups (strict)
  • Muscle-ups
  • Sprints
  • Tyre push
  • Squats
  • Wall ball
  • Slam ball
  • Battling ropes
  • and many many more safe exercises at your level


CompX AKA Competitive Exercise

The CompX logos can be downloaded below in a ZIP file and contains:

  • compx (adobe illustrator)
  • compx black.pdf
  • compx black.psd (photoshop)
  • compx
  • compx white.pdf
  • compx white.psd
  • compx-black-300×104.jpg
  • compx-black-680×330.jpg
  • compx-black-768×266.jpg
  • compx-black-1024×354.jpg
  • compx-black.jpg
  • compx-black.pdf
  • compx-white.pdf

There are files that are vector which can be used in any resolution, HD video, posters etc.

Creative Commons License
CompX by Taco Fleur is licensed under a Creative Commons Attribution-ShareAlike 4.0 International License.
Based on a work at


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