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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
Phi Cor
did the
As many rounds and reps as possible in 18 minutes of:
  • Tuck jump
    30 reps
  • Dumbbell Deadlift
    9 reps
    with 18 Kgs / 40 lbs
  • Burpee - Pull-up - Push-up
    12 reps
with a result of 3 rounds and 30 reps
Phi Cor
did the
As many rounds and reps as possible in 5 minutes of:
  • Dumbbell Deadlift
    3 reps
    with 16 Kgs / 35 lbs
  • Dumbbell Push Press
    7 reps
    with 9 Kgs / 20 lbs
in a time of 5 mins 0 secs
photo
Corina
Tannalfo
did the
1 round of:
  • Thruster
    3 reps
with a result of 29 Kgs / 65 Lbs
photo
Corina
Tannalfo
did the
1 round of:
  • Deadlift
    21 reps
    with 40 Kgs / 90 lbs
  • Tuck jump
    12 reps
  • Deadlift
    15 reps
    with 40 Kgs / 90 lbs
  • Tuck jump
    9 reps
  • Deadlift
    9 reps
    with 40 Kgs / 90 lbs
  • Tuck jump
    6 reps
in a time of 4 mins 23 secs
photo
Corina
Tannalfo
did the
Highest number of reps in 1 minute of:
  • Box jump
with a result of 15 reps
photo
Corina
Tannalfo
did the
1 round of:
  • Deadlift
    3 reps
with a result of 84 Kgs / 185 Lbs
photo
John
Morgan
did the
Highest number of reps in 1 minute of:
  • Push-up
with a result of 55 reps
photo
Lip
Lip
did the
1 round of:
  • Double under
    100 reps
  • Burpee
    100 reps
  • Push-up
    100 reps
in a time of 14 mins 13 secs
photo
nicola
senese
did the
1 round of:
  • Clean & Jerk
    3 reps
with a result of 50 Kgs / 110 Lbs
Jamie Hendersom
did the
1 round of:
  • Shoulder press
    3 reps
  • Deadlift
    3 reps
  • Bench press
    3 reps
with a result of 232 Kgs / 511 Lbs
Slawek Kowalski
did the
1 round of:
  • Assisted Pull-up
    75 reps
  • Push-up
    25 reps
  • Sit-up
    25 reps
  • Air squat
    40 reps
in a time of 21 mins 30 secs
photo
Brian
Yount
did the
7 rounds of:
  • Deadlift
    7 reps
    with 61 Kgs / 135 lbs
  • Pull-up
    7 reps
  • Push-up
    7 reps
  • Sit-up
    7 reps
in a time of 14 mins 45 secs
Slawek Kowalski
did the
1 round of:
  • Dumbbell Deadlift
    8 reps
  • Tuck jump
    12 reps
  • Dumbbell Deadlift
    6 reps
  • Tuck jump
    9 reps
  • Dumbbell Deadlift
    4 reps
  • Tuck jump
    6 reps
in a time of 1 min 42 secs
Jose Rodrigues
did the
7 rounds of:
  • GHD sit-up
    9 reps
  • Back extension
    15 reps
  • Dumbbell Thruster
    21 reps
    with 12 Kgs / 25 lbs
  • Dumbbell Clean & Jerk
    21 reps
    with 12 Kgs / 25 lbs
in a time of 23 mins 17 secs
photo
Stefano
Vallari
did the
1 round of:
  • Medicine ball clean (10kgs/22lbs medball)
    41 reps
  • Bench press
    21 reps
    with 65 Kgs / 145 lbs
  • Medicine ball clean (10kgs/22lbs medball)
    30 reps
  • Bench press
    15 reps
    with 65 Kgs / 145 lbs
  • Medicine ball clean (10kgs/22lbs medball)
    18 reps
  • Bench press
    9 reps
    with 65 Kgs / 145 lbs
in a time of 12 mins 35 secs
photo
Tóth
Imre
did the
1 round of:
  • Deadlift
    3 reps
with a result of 181 Kgs / 399 Lbs
photo
James
Buwen
did the
1 round of:
  • Clean & Jerk
    3 reps
with a result of 64 Kgs / 140 Lbs
photo
Roberto
Forte
did the
4 rounds of:
  • Running
    600 meters
  • Overhead squat
    21 reps
    with 40 Kgs / 90 lbs
in a time of 24 mins 36 secs
"“Spicy Nancy”"
tom sparks
did the
1 round of:
  • Double under
with a result of 36 reps
Michael Anania
did the
1 round of:
  • Lunge
    25 reps
  • Push-up
    35 reps
  • Single jump
    75 reps
  • Knees to elbows
    15 reps
  • Pull-up
    20 reps
  • Box jump
    25 reps
  • Overhead squat
    25 reps
    with 15 Kgs / 35 lbs
  • Pull-up
    20 reps
  • Sit-up
    30 reps
in a time of 10 mins 12 secs
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