Free CrossFit-Style Workouts

One complete workout every day — a main lift, a conditioning piece and accessory work. You don't need a box membership or any app. A barbell, a few dumbbells and somewhere to move is enough.

What a day looks like

Every workout on WOD Today follows the structure used in functional fitness programming, sized to roughly one hour:

• Warm-up — 8–12 minutes of easy machine work and movement prep.
• Strength — a main lift (squat, press, deadlift or olympic variation) with sets, reps and percentages written out.
• Workout of the day — the metcon: AMRAP, EMOM, For Time or intervals.
• Accessory — short extra work: core, carries, pulling or single-leg strength.

Weights scale to you

Barbell work is written as a percentage of your one-rep max — for example 3 reps @ 80% — so the same session works whether you squat 60 kg or 180 kg. Suggested metcon loads like 43/30 kg are men's/women's guidelines, not requirements. If a load or movement doesn't fit, scale it down and keep moving. Our 1RM percentage chart does the math for you.

Do I need a CrossFit gym?

No. The workouts use standard equipment found in most commercial and home gyms: a barbell, dumbbells or kettlebells, a pull-up bar, a jump rope and ideally one machine (rower, bike or ski erg). When something is missing there's always a simple swap — no rower means 200 m run or 60 double unders.

How the programming works

A new week, Monday to Sunday, is published every Sunday. The week is balanced on purpose: squat, press and hinge days are spread out, metcons alternate between short and spicy, medium, and long grinders, and Sunday is a lighter recovery day. There is also a second program — Engine — focused on endurance and hybrid-race training, switchable from the logo on the main page.

New to the terminology? See the WOD glossary for EMOM, AMRAP, For Time and the rest.