Programming Your Own WODs

Learn how to structure workouts like a pro

One of the most rewarding parts of CrossFit is the flexibility to customize your training. Whether you’re working out at home, want to focus on specific goals, or just enjoy a little creative freedom, learning to program your own workouts can take your fitness to the next level.

This guide will walk you through how to build effective, balanced, and fun WODs that challenge your limits and align with your goals.

1. Understand the Types of WODs

Before programming your own workouts, it’s important to understand the basic formats commonly used in CrossFit:

  • AMRAP (As Many Rounds/Reps As Possible): Great for pushing endurance and intensity.
  • For Time: Pushes pace and efficiency. Best with a clear rep scheme and time goal.
  • EMOM (Every Minute on the Minute): Focuses on consistency, pacing, and control.
  • Chipper: One long list of movements you go through once. Great for mental grit.

Choose a format that matches your intent for the day — whether it’s pushing your limits or honing in on skill and form.

2. Select a Primary Focus

Before building a WOD, decide what your focus will be:

  • Strength (e.g., heavy squats, deadlifts, Olympic lifts)
  • Conditioning (e.g., rowing, running, burpees)
  • Skill (e.g., double-unders, handstand push-ups, muscle-ups)
  • Mixed/General Physical Preparedness (a blend of strength and cardio)

Focusing your WOD gives structure and helps ensure you’re not just “throwing random movements together.”

3. Choose Complementary Movements

Well-programmed workouts avoid redundant patterns and emphasize balance. Here’s how to mix it up:

  • Push + Pull: e.g., push-ups + pull-ups
  • Upper Body + Lower Body: e.g., kettlebell swings + lunges
  • Weightlifting + Gymnastics + Cardio: e.g., thrusters + toes-to-bar + jump rope

Avoid pairing too many grip-intensive or similar movements that cause burnout or poor form.

4. Manage Intensity and Volume

Not every workout needs to leave you on the floor. Vary intensity and volume throughout the week:

  • High intensity, low volume (short, hard sprints with heavy weights)
  • Moderate intensity, moderate volume (general GPP workouts)
  • Low intensity, high skill (focused skill or tempo work)

Mix heavy days with lighter, fast-paced workouts to stay balanced and avoid burnout.

5. Use the Right Time Domains

Most CrossFit workouts fall between 5–20 minutes. Here are some guidelines:

  • <8 minutes: Sprints — short and intense
  • 8–15 minutes: Moderate — work/rest balance and pace
  • 15–25 minutes: Endurance — grind, mental toughness, pacing matters

Adjust time domains based on your goals. Beginners may thrive with short AMRAPs, while advanced athletes might enjoy pushing into longer workouts.

6. Warm-Up and Cool Down Intentionally

A good WOD isn’t just what’s on the whiteboard — it’s also the prep and recovery.

  • Start with 5–10 minutes of light cardio and dynamic stretching.
  • Include activation drills specific to your movements (e.g., shoulder mobility before overhead work).
  • Finish with stretching, breath work, or foam rolling to aid recovery.

Treat the warm-up and cool down with as much respect as the workout itself.

Sample WOD Templates

Here are a few templates to get you started:

Strength Focused:

  • 10-minute EMOM: 2 Power Cleans @ 80%
  • 3 Rounds for Time:
    • 12 Deadlifts
    • 9 Pull-ups
    • 6 Box Jumps

Conditioning Heavy:

  • 20-minute AMRAP:
    • 400m Run
    • 15 Kettlebell Swings
    • 10 Burpees

Mixed Modal:

  • For Time:
    • 21-15-9
      • Dumbbell Thrusters
      • Toes-to-Bar
    • Followed by 800m Run

Final Thoughts

Programming your own WODs gives you the freedom to train anywhere, anytime while targeting your personal goals. The key is intentionality: make each workout purposeful, varied, and balanced.

As you gain experience, you’ll start to understand what your body responds to best. Be creative, track your progress, and don’t be afraid to tweak and experiment.

You don’t need to be a coach to train like one — just a plan and the drive to get after it.