WOD or workout of the day refers to the specific workout that we will be doing in class or personal training on a specific day. Workouts are programmed in cycles so that participants improve their general physical preparedness (GPP) across a broad range of exercise modalities. In general, the WOD refers to the core component of the workout, but there also will be programmed warm-ups, skill work, and a cooldown. Most people do 3-5 WODS per week.
A WOD is a specific workout assigned to athletes to complete within a set timeframe or with a goal in mind, such as finishing a certain number of rounds or achieving a personal record. Each day brings a new WOD, which is designed to vary the workout routine, targeting different muscle groups and skill sets. The variety is meant to keep workouts fresh, challenging, and effective, preventing athletes from reaching a plateau in their fitness journey.
Typically, WODs are structured to include a warm-up, skill or strength development, and then the main workout, which is the WOD itself. The warm-up often involves dynamic stretches or exercises to increase the heart rate and prepare the muscles for the workout. The skill or strength segment may focus on movements like squats, pull-ups, or lifting techniques, enabling athletes to improve their technique before engaging in the more intense part of the workout. Finally, the WOD challenges participants through a series of functional movements performed at high intensity, often incorporating movements from Olympic lifting, gymnastics, and cardiovascular exercises.
The main advantage of WODs is their scalability. Since WODs are adaptable, they can be customized to suit athletes of all fitness levels, from beginners to advanced participants. For example, a workout involving pull-ups might be modified for beginners by using resistance bands for assistance, while experienced athletes may perform strict or weighted pull-ups. This approach makes WODs accessible while maintaining the intensity and benefits of the workout.
WODs are often timed or require completion of a specific number of repetitions, which allows athletes to track their progress over time. Sand and Steel posts the daily WOD on our app and our website creating a communal environment where members can see the workout of the day and share results. This shared experience is integral to the CrossFit culture, as it fosters a sense of community and competition, motivating individuals to push themselves and achieve new fitness milestones.
In summary, WODs provide a dynamic, structured, and scalable approach to fitness that promotes continuous improvement. By varying exercises and intensity levels, WODs help prevent monotony, challenge the body in different ways, and create a sense of accomplishment as athletes strive to complete the daily workout. This structure and community support make WODs an appealing option for those seeking a challenging yet inclusive fitness routine.