WOD stands for Workout of the Day. It sounds simple, but a good CrossFit workout has a clear training intent. Movements, load, reps and duration determine the stimulus.
Three major movement categories
CrossFit broadly combines three categories: weightlifting, gymnastics and monostructural/metabolic conditioning. A workout can combine strength with pull-ups, rowing or running.
Other days focus on one area, such as a heavy squat, snatch technique or a longer conditioning workout.
Constantly varied is not random
CrossFit explains that constantly varied programming is not the same as throwing random exercises together. Good programming intentionally varies movements, time domains and loads to develop broad capacity.
Not every WOD should be maximally heavy or long. The mix of short, long, light, heavy and technical work is what makes the program complete.
The right version for you
The coach considers the intended effect and adjusts load, volume or movement where needed. A beginner can train alongside an experienced athlete while both pursue the same stimulus.
A WOD score is useful for tracking progress, but movement quality and the intended stimulus matter more than simply beating the clock.
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Sources & further reading
This page was independently written and summarized by CrossFit Gorinchem based on our coaching practice and public information from CrossFit.com. Source articles were not copied verbatim.