Wod

WOD, short for Workout of the Day, is a term used in CrossFit to denote the daily training workout programmed for that day. It is used by individual gyms and online communities; WODs vary widely but share common elements: functional movements performed at high intensity.

Typical components include a warm-up, a skill or strength segment, and the WOD itself, which may be scored by time to complete, rounds completed, or weight moved. Common formats include For Time, AMRAP (as many rounds as possible), or a chipper. Many WODs include a time cap. WODs are designed to be scalable to different fitness levels, with modifications to movements, loads, or repetitions.

Examples of well-known benchmark WODs include Fran (thrusters and pull-ups in a 21-15-9 repetition scheme), Cindy (20-minute AMRAP of pull-ups, push-ups, air squats), Helen (three rounds of 400m run, kettlebell swings, and pull-ups), and Murph (a long WOD honoring a fallen service member, typically including running with a weight vest). These workouts are used to track progress over time and compare performance across athletes.

Origin and use: The WOD concept is central to CrossFit, a fitness methodology founded by Greg Glassman and Lauren Jenai in the early 2000s. WODs are posted by many affiliates daily and are also compiled on CrossFit-related websites and apps. The term has entered broader fitness culture as a shorthand for a high-intensity, broadly varied workout.

Variations and safety: Athletes scale movements, loads, and intensity to individual ability. Proper supervision and conditioning are encouraged to reduce injury risk and ensure appropriate progression.