A WOD (from Workout of the Day) is the programmed training block that the whole box does that day. It combines several exercises under a time or repetition format and is the heart of every CrossFit® class. It changes daily so that you work different capacities: some days strength takes priority, others cardio or endurance. From here you’ll see what types of WOD exist, what Metcon or 21-15-9 means and which are the most famous WODs.
What “WOD” exactly means
The WOD is the central, intense part of the class. It isn’t the whole workout: a typical class includes a warm-up, a technical or strength part and, afterwards, the WOD. When someone says “what’s today’s WOD?”, they’re asking about that specific block that will define the session.
Each WOD sets a stimulus: a physical objective. It might be lasting a long time (endurance), moving weight fast (power) or combining both. That’s why it varies each day, following a CrossFit® principle: train in a varied way and don’t specialise in just one capacity.
The most common types of WOD
WODs are organised by format. These are the ones you’ll see most:
- AMRAP (As Many Rounds As Possible): complete as many rounds of a sequence as you can in a fixed time, for example 15 or 20 minutes. You’re scored on rounds and repetitions.
- For Time: do a volume of work as fast as possible. Your score is the total time.
- EMOM (Every Minute On the Minute): at the start of each minute you do a block of work and rest for the remainder of the minute. The faster you finish, the more you rest.
- 21-15-9: a descending repetition scheme. You do 21 reps of two exercises, then 15 of each, then 9. It’s one of the most recognisable formats in CrossFit®.
- Metcon (metabolic conditioning): a general term for high-intensity WODs geared towards cardio and endurance. Many AMRAPs and For Time WODs are Metcons.
- Chipper: a long list of exercises you “chip” away from top to bottom, one after another, without repeating rounds.
If you want to understand the movements that appear within these formats, you’ve got them in CrossFit® exercises: basic movements.
Famous WODs you should know
Over the years, certain WODs have become a worldwide standard. They fall mainly into two groups: “The Girls” (WODs with a woman’s name, a performance benchmark) and the “Hero WODs” (tributes to fallen soldiers, firefighters or police officers, usually very demanding).
- Fran: the most famous 21-15-9 WOD. It alternates thrusters (a squat with an overhead push) and pull-ups. Short but brutal: the best do it in a few minutes.
- Cindy: a 20-minute AMRAP of 5 pull-ups, 10 press-ups and 15 squats per round. It measures bodyweight endurance.
- Murph: a Hero WOD in honour of Lieutenant Michael Murphy. It consists of running 1.6 km, doing 100 pull-ups, 200 press-ups, 300 squats and another 1.6 km run; many do it with a weighted vest. A Memorial Day tradition in the US.
- Chad: known as Chad 1000x, it honours veteran Chad Wilkinson and raises awareness of suicide prevention among ex-servicemen. It’s 1,000 box step-ups, usually with a weighted rucksack. It’s more a test of the mind than of technique.
You don’t have to start with these: they’re benchmarks. A beginner would do them in a scaled version, with fewer repetitions or less weight.
How a WOD is scored
Depending on the format, your result is measured in one of a few ways:
- In For Time, the lowest time wins.
- In AMRAP, the most rounds and repetitions.
- In EMOM, completing every minute without dropping the pace.
Many boxes write scores on a whiteboard. It isn’t to pressure you: it’s so you can see your progress week by week, which is what’s most addictive.
Try a real WOD with a drop-in
The best way to understand a WOD is to do one with a coach who explains it and scales the movements for you. With a drop-in you book a single class from €10, with no fee or lock-in.
- Search for boxes in the CrossFit® category or filter by your city.
- Choose an available day and time and book your place.
- Turn up, mention you’re there on a drop-in and train the WOD of the day.
You’ve got the full process in the guide to what a CrossFit® drop-in is.
Frequently asked questions
How long does a WOD last?
The block itself usually lasts between 5 and 25 minutes, depending on the format. The full class (warm-up, technique, WOD and cool-down) lasts around 60 minutes.
What does “Rx” mean in a WOD?
“Rx” (from prescribed) means doing the WOD with the exact weight and movements the programming sets, without scaling. If you adapt something, you’re said to be doing it “scaled”, which is normal when starting out.
Can I do a WOD if I’m a beginner?
Yes. Any WOD, including the famous ones, is scaled to your level by reducing repetitions, weight or the difficulty of the movements.
Is a CrossFit® WOD the same as a Hyrox® one?
No. In Hyrox® the format is always the same (8 km + 8 fixed stations), whereas the CrossFit® WOD changes every day. You’ve got the Hyrox® WODs in how to train the 8 stations and the comparison in CrossFit® vs Hyrox® vs Cross Training.