About WOD Today

WOD Today publishes one free workout every day — no login, no app, no paywall. Pick a program, open the site, train. Performance is strength plus functional fitness: a main lift and a conditioning piece most days. Engine is endurance and hybrid-race training: running, ergs, sleds, carries and wall balls.

What is a WOD?

WOD stands for Workout of the Day — the daily training session in CrossFit-style and functional fitness programming. Each day here includes an optional warm-up, strength work, the workout of the day and accessory work, sized to roughly one hour in total.

What do EMOM, AMRAP and For Time mean?

EMOM — every minute on the minute: start the listed work at the top of each minute and rest whatever remains. AMRAP — as many rounds and reps as possible in the given time. For Time — complete the listed work as fast as possible, usually under a time cap.

How do I pick weights? What does 5 × 5 @ 75% mean?

Percentages refer to your one-rep max (1RM) for that lift: 5 × 5 @ 75% means five sets of five reps at 75% of the heaviest single you can lift. Numbers like 43/30 kg are men's/women's suggested loads. Don't know your 1RM? Choose a weight that leaves 1–2 solid reps in reserve, and scale every workout to your level.

When are new workouts posted?

A new week (Monday to Sunday) is published every Sunday. You can browse the current week freely and revisit any past day.