If you like VIIT or are engaged in crossfiting, be sure to go to WodCat. This WOD (day workout) generator will help you to create a suitable program for each day.
In the filters you can specify the category (AMRAP, 1RM, EMOM, and so on), modality (gymnastics, weightlifting, metcon and their combinations), inventory and difficulty level. As a result, you will get a list of suitable WODs with a description in Russian.
WOD List
If you do not care what to do, there is a random WOD generator. One click, and a ready training for today in front of you.
Random WOD
In addition, the WodCat has a description of exercises in Russian and video with technology. Just keep in mind that complex exercises, for example jerk or outs on a horizontal bar, will be almost impossible to master without a coach.