"How to Build Your Own CrossFit WOD (The Easy Way)"

The Art and Science of a Great WOD

One of the most appealing aspects of CrossFit-style training is the seemingly endless variety. But a good workout isn't just a random list of exercises. It's a thoughtful combination of movements, formats, and time domains designed to create a specific challenge, or "stimulus."

So, how do you make your own program? Let's break down the fundamentals of building a single great Workout of the Day (WOD).

Step 1: Choose a Format (The "Engine")

First, decide on the structure. This determines the workout's flow and primary challenge. The three most common are:

• AMRAP (As Many Rounds/Reps As Possible): A race against the clock. This format pushes your work capacity and endurance.
• For Time: A fixed amount of work done as fast as possible. This format tests your pacing and overall speed.
• EMOM (Every Minute On The Minute): A structured format that builds consistency and allows for practice under fatigue.

Step 2: Select Your Movements (The "Parts")

A balanced WOD typically includes movements that complement each other. A classic structure is a "couplet" (two movements) or "triplet" (three movements) that follow a simple pattern:

• Push-Pull: Combine an upper-body pushing movement (like Push-Ups) with a pulling movement (like Pull-Ups or Rows).
• Upper-Lower: Combine an upper-body movement (like Push-Ups) with a lower-body movement (like Air Squats).
• Weightlifting-Gymnastics-Cardio: A classic triplet might include a dumbbell movement, a bodyweight skill, and a cardio element (e.g., Dumbbell Thrusters, Burpees, and Double-Unders).

Step 3: Set a Time Domain (The "Duration")

How long should the workout be? The time domain dramatically changes the stimulus:

• Sprint (0-7 minutes): High power output, all-out intensity.
• Moderate (8-15 minutes): Requires a balance of speed and stamina.
• Long (16+ minutes): A test of endurance and mental grit.

The Easy Way: Use a WOD Generator

As you can see, building a balanced and effective WOD takes thought. You have to consider format, movement selection, time, and available equipment.

Or, you can skip the planning and get straight to the workout.

Magic Metcon is a free CrossFit WOD generator that does all this for you. Our AI understands these programming principles and instantly creates a complete, balanced session based on your choices.

• Simply select your format (AMRAP, EMOM, For Time).
• Choose your equipment.
• Set your time.

You get a perfect WOD every time, without the guesswork.

Stop planning and start training. Generate your workout here!.