Make any workout work for your fitness level while still getting a killer session
One of the best parts about CrossFit is that it can be adjusted for anyone. Whether you’re brand new or have been training for years, every WOD (Workout of the Day) can be modified to match your current fitness level. This keeps the workouts both challenging and safe.
This process is called scaling. Scaling means changing the workout so that you can complete it safely while still getting the same type of challenge the original workout intended. Here’s how to do it the right way.
1. Understand the Purpose of the Workout
Before starting any WOD, take a moment to think about what it is trying to achieve.
Ask yourself:
“Is this meant to be a sprint or more about endurance?”
“Should it challenge my strength, cardio, or skill?”
Understanding the intent helps you scale in a way that keeps the workout effective. For example, if the workout is meant to be fast and breathless, swapping in slow heavy lifts might not be a good substitute.
2. Modify the Movement Without Losing the Challenge
If you are not able to do a movement yet, pick a version that works the same muscles and keeps your heart rate up. The goal is to keep the intensity, not necessarily the exact move.
- Can’t do pull-ups? Try ring rows or jumping pull-ups.
- Handstand push-ups too advanced? Go with pike push-ups or dumbbell presses.
- Not ready for barbell snatches? Use dumbbell snatches or kettlebell swings.
Choose a version that suits your ability and pushes you within a safe limit.
3. Lower the Weight
This is one of the most common and easiest ways to scale. If the prescribed weight is too heavy and you struggle with form, drop it down to a manageable level. Using good form is more important than lifting heavy.
When in doubt, choose a weight you can move with good form for the full workout without long rest breaks.
4. Change the Reps or Rounds
Another smart scaling option is to do fewer reps or fewer rounds. This is especially helpful for longer workouts or when you’re still building endurance.
- If the workout calls for 5 rounds, try starting with 3.
- Instead of 21-15-9 reps, scale to 15-12-9 or 12-9-6.
This lets you finish the workout and build your capacity over time.
5. Use Time Caps to Guide Your Scaling
Many CrossFit workouts include a time cap, such as “complete in under 15 minutes.” If the workout would take you well beyond that, it is a sign to scale.
You can shorten distances, lighten weights, or reduce reps to stay within the intended time frame. This keeps the intensity high without burning you out.
6. Ask for Help or Look at Community Examples
If you are not sure how to scale a movement, ask a coach or check online resources. Many popular CrossFit websites and forums offer scaled versions of WODs.
Scaling is a skill, and you will get better at it with time.
Final Thoughts
Scaling is not about doing less. It is about doing what works best for you right now. The goal is to train smart, stay safe, and make progress. The best athletes scale when needed, and so should you.
Stay consistent, listen to your body, and remember that showing up and putting in effort is what counts most.