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Services brought to you by CrossFit trainers
CustomWOD programming, Individualized CrossFit main site WOD Customized programming based on YOUR assessed skill levels, equipment and health levels.Only with 5 clicks you are provided the individualized version of the original CrossFit mainsite WOD every day. Designed to target weaknesses and maintain strength, while beinghighly variable. Keep track of what CrossFit HQ has in mind; exercises introduced here are likely to turn up at the CrossFit Games. Workout loads and volumes are set according to YOUR skill levels. The provided workout is short, normal or long according to YOUR current program sequence. You get WODs for which you have the equipment and you are skilled enough to perform. Training or WOD execution is assisted by CrossFit Level 1 trainers on demand. Workouts never contain exercises from most recent workouts. You get a warning if the WOD would overload your injured body parts. Your results are stored, can be compared and shared. Use this if you want comprehensive, fully customized and targeted programming. Use this if you just came for individual WODs, or if CrossFit main site programming suits you, and you work on weaknesses separately.

Welcome to CustomWOD!

CustomWOD is a fully automated service that provides you custom tailored functional workouts. Highly varied, functional exercises, scaled according to personal abilities to facilitate high intensity execution is the concise description of the workouts. These are custom tailored in a sense that they take into account the health level of your major joints, the available equipments and fitness levels. CustomWOD gives you workouts that aim to improve your weaknesses, while maintaining your strength.

How does it work?

As a new user of this site,
1 You will be driven through short physical tests, in order to evaluate the level of your physical skills (Stamina, Strength, Speed, Flexibility, Coordination etc) and ability levels in various movement patterns (Snatch, Squat, Deadlift, Running, Pull-up etc)
2 You will be asked to set your list of available equipments, and health levels of your major joints

Once that is done, CustomWOD gives you workouts that improve your weaknesses and maintain your strength. There are days when you will have to do a workout filled with exercises you are bad at, and there will be less days when workouts will be packed with your favorites. Anyhow, the workout will be scaled to your level, and in accordance with your personal settings (health levels, available equipments).

Why should You use CustomWOD?

If you prepare workouts for yourself, you probably find a reason and a way to avoid exercises or volumes you don't like. CustomWOD gives you workouts that lead to a more balanced fitness.
If someone prepares the workouts for a team which you are a member of, your personal goals will not necessarily be met. CustomWOD gives you workouts that are custom tailored for you.
You won't have to think about exercise substitutions any more. CustomWOD gives you workouts that are built up of exercises that you are physically able to perform and you have the equipment for.
With CustomWOD, variance does not mean random. With CustomWOD, variance means that you are driven through a well defined program sequence of which stages are set up so that your weaknesses and strength are targeted as heavily as they need to be in order to create a more balanced athlete.
Tutorial

Recent workouts
craig bryan
did the
1 round of:
  • Rowing
    500 meters
  • Push-up
    60 reps
  • Rowing
    1000 meters
  • Push-up
    40 reps
  • Rowing
    1500 meters
  • Push-up
    20 reps
in a time of 21 mins 14 secs
caceres ferrer
did the
1 round of:
  • Static Dip
    3 reps
  • Static Dip
    2 reps
  • Static Dip
    2 reps
  • Static Dip
    2 reps
  • Static Dip
    1 rep
  • Static Dip
    1 rep
  • Static Dip
    1 rep
  • Static Dip
    1 rep
  • Static Dip
    1 rep
with a result of 10 Kgs / 22 Lbs
caceres ferrer
did the
3 rounds of:
  • Air squat
    40 reps
  • Ring pull-up
    8 reps
  • Ring dip
    5 reps
  • Hang power clean
    with 30 Kgs / 65 lbs
    10 reps
in a time of 11 mins 3 secs
photo
Mike
Jackson
did the
5 rounds of:
  • Running
    400 meters
  • Burpee
    15 reps
  • Broad jump
    10 meters
in a time of 26 mins 41 secs
photo
Andrea
Maccaglia
did the
As many rounds and reps as possible in 20 minutes of:
  • Box jump
    8 reps
  • Sit-up
    9 reps
  • Kettlebell snatch (16 kg KB)
    30 reps
with a result of 4 rounds and 27 reps
photo
Тарас
ХАМАРДЮК
did the
1 round of:
  • Front squat
    10 reps
with a result of 64 Kgs / 141 Lbs
photo
Тарас
ХАМАРДЮК
did the
1 round of:
  • Burpee
    20 reps
in a time of 1 min 8 secs
Bjarni Gunnarsson
did the
1 round of:
  • Burpee
    20 reps
in a time of 1 min 20 secs
Bjarni Gunnarsson
did the
1 round of:
  • Snatch
    1 rep
with a result of 55 Kgs / 121 Lbs
Bjarni Gunnarsson
did the
7 rounds of:
  • Back squat
    1 rep
with a result of 45 Kgs / 100 Lbs
photo
Rolando
Alberti
did the
1 round of:
  • Sit-up
    50 reps
  • Clean
    with 25 Kgs / 55 lbs
    15 reps
  • Sit-up
    40 reps
  • Clean
    with 25 Kgs / 55 lbs
    12 reps
  • Sit-up
    30 reps
  • Clean
    with 25 Kgs / 55 lbs
    9 reps
  • Sit-up
    20 reps
  • Clean
    with 25 Kgs / 55 lbs
    6 reps
  • Sit-up
    10 reps
  • Clean
    with 25 Kgs / 55 lbs
    3 reps
in a time of 10 mins 54 secs
"30Kg instead of 25"
photo
Jay
Savery
did the
3 rounds of:
  • Deadlift
    with 40 Kgs / 90 lbs
    15 reps
  • Power clean
    with 10 Kgs / 20 lbs
    12 reps
  • Front squat
    with 35 Kgs / 75 lbs
    9 reps
  • Jerk
    with 10 Kgs / 20 lbs
    6 reps
in a time of 7 mins 30 secs
photo
Stefano
Vallari
did the
As many rounds and reps as possible in 12 minutes of:
  • Burpee
    8 reps
  • Double under
    25 reps
with a result of 12 rounds and 8 reps
photo
Тарас
ХАМАРДЮК
did the
1 round of:
  • Back squat
    with 65 Kgs / 145 lbs
    6 reps
  • Ring push-up
    7 reps
  • Back squat
    with 77 Kgs / 170 lbs
    5 reps
  • Ring push-up
    7 reps
  • Back squat
    with 90 Kgs / 200 lbs
    4 reps
  • Ring push-up
    7 reps
  • Back squat
    with 105 Kgs / 230 lbs
    3 reps
  • Ring push-up
    7 reps
  • Back squat
    with 105 Kgs / 230 lbs
    3 reps
  • Ring push-up
    7 reps
  • Back squat
    with 105 Kgs / 230 lbs
    3 reps
  • Ring push-up
    7 reps
  • Back squat
    with 105 Kgs / 230 lbs
    3 reps
  • Ring push-up
    7 reps
  • Back squat
    with 105 Kgs / 230 lbs
    3 reps
  • Ring push-up
    7 reps
in a time of 17 mins 40 secs
photo
Тарас
ХАМАРДЮК
did the
1 round of:
  • Bench press
    with 49 Kgs / 110 lbs
    5 reps
  • Lunge
    10 reps
  • Bench press
    with 67 Kgs / 145 lbs
    4 reps
  • Lunge
    10 reps
  • Bench press
    with 67 Kgs / 145 lbs
    4 reps
  • Lunge
    10 reps
  • Bench press
    with 67 Kgs / 145 lbs
    4 reps
  • Lunge
    10 reps
  • Bench press
    with 67 Kgs / 145 lbs
    4 reps
  • Lunge
    10 reps
  • Bench press
    with 67 Kgs / 145 lbs
    4 reps
  • Lunge
    10 reps
in a time of 11 mins 20 secs
photo
Тарас
ХАМАРДЮК
did the
1 round of:
  • Shoulder press
    with 27 Kgs / 60 lbs
    4 reps
  • Lunge
    10 reps
  • Shoulder press
    with 32 Kgs / 70 lbs
    4 reps
  • Lunge
    10 reps
  • Shoulder press
    with 37 Kgs / 80 lbs
    4 reps
  • Lunge
    10 reps
  • Shoulder press
    with 41 Kgs / 90 lbs
    4 reps
  • Lunge
    10 reps
  • Shoulder press
    with 41 Kgs / 90 lbs
    4 reps
  • Lunge
    10 reps
  • Shoulder press
    with 41 Kgs / 90 lbs
    4 reps
  • Lunge
    10 reps
  • Shoulder press
    with 41 Kgs / 90 lbs
    4 reps
  • Lunge
    10 reps
  • Shoulder press
    with 41 Kgs / 90 lbs
    4 reps
  • Lunge
    10 reps
in a time of 16 mins 0 secs
photo
Тарас
ХАМАРДЮК
did the
1 round of:
  • Push Press
    with 49 Kgs / 110 lbs
    4 reps
  • Lunge
    10 reps
  • Push Press
    with 49 Kgs / 110 lbs
    4 reps
  • Lunge
    10 reps
  • Push Press
    with 49 Kgs / 110 lbs
    4 reps
  • Lunge
    10 reps
  • Push Press
    with 49 Kgs / 110 lbs
    4 reps
  • Lunge
    10 reps
  • Push Press
    with 49 Kgs / 110 lbs
    4 reps
  • Lunge
    10 reps
in a time of 9 mins 20 secs
photo
Тарас
ХАМАРДЮК
did the
1 round of:
  • Power snatch
    with 42 Kgs / 90 lbs
    8 reps
  • Power snatch
    with 37 Kgs / 80 lbs
    8 reps
  • Power snatch
    with 37 Kgs / 80 lbs
    8 reps
  • Power snatch
    with 37 Kgs / 80 lbs
    8 reps
  • Power snatch
    with 37 Kgs / 80 lbs
    8 reps
in a time of 17 mins 15 secs
photo
Stefano
Vallari
did the
Highest number of reps in 1 minute of:
  • Push-up
with a result of 90 reps
Kevin Macy
did the
10 rounds of:
  • Deadlift
    with 45 Kgs / 100 lbs
    15 reps
  • Push-up
    12 reps
in a time of 21 mins 45 secs
"Broke each round into 3x5 DL and 4x4 PU "
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