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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
Jermaine Loughney
did the
Highest number of reps in 1 minute of:
  • Pull-up
with a result of 40 reps
Jermaine Loughney
did the
7 rounds of:
  • Back squat
    1 rep
with a result of 204 Kgs / 449 Lbs
Jermaine Loughney
did the
1 round of:
  • Clean & Jerk
    3 reps
with a result of 93 Kgs / 205 Lbs
Jon Levey
did the
1 round of:
  • Running
    5000 meters
in a time of 22 mins 0 secs
Jon Levey
did the
1 round of:
  • Kettlebell swing (24 kg KB)
    100 reps
in a time of 5 mins 0 secs
Jon Levey
did the
1 round of:
  • Burpee
    20 reps
in a time of 1 min 0 secs
photo
Jason
Costanzo
did the
1 round of:
  • One-arm Dumbbell Snatch
    90 reps
    with 16 Kgs / 35 lbs
in a time of 7 mins 40 secs
"= 90 total reps (45 each arm)"
photo
Jason
Costanzo
did the
1 round of:
  • Overhead squat
    3 reps
with a result of 43 Kgs / 94 Lbs
Patrick Picard
did the
1 round of:
  • Sprinting
    200 meters
in a time of 1 min 0 secs
Patrick Picard
did the
Highest number of reps in 1 minute of:
  • Tuck jump
with a result of 40 reps
Patrick Picard
did the
1 round of:
  • Double under
with a result of 45 reps
photo
Георги
Милев
did the
1 round of:
  • Single jump
    40 reps
  • Dumbbell Deadlift
    10 reps
    with 16 Kgs / 35 lbs
  • Dumbbell front squat
    with 16 Kgs / 35 lbs
    10 reps
  • Dumbbell shoulder press
    10 reps
    with 8 Kgs / 15 lbs
  • Dumbbell Deadlift
    10 reps
    with 16 Kgs / 35 lbs
  • Dumbbell front squat
    with 16 Kgs / 35 lbs
    10 reps
  • Dumbbell shoulder press
    10 reps
    with 8 Kgs / 15 lbs
  • Dumbbell Deadlift
    10 reps
    with 16 Kgs / 35 lbs
  • Dumbbell front squat
    10 reps
    with 16 Kgs / 35 lbs
  • Dumbbell shoulder press
    10 reps
    with 8 Kgs / 15 lbs
  • Dumbbell Deadlift
    with 16 Kgs / 35 lbs
    10 reps
  • Dumbbell front squat
    10 reps
    with 16 Kgs / 35 lbs
  • Dumbbell shoulder press
    10 reps
    with 8 Kgs / 15 lbs
  • Dumbbell Deadlift
    with 16 Kgs / 35 lbs
    10 reps
  • Dumbbell front squat
    10 reps
    with 16 Kgs / 35 lbs
  • Dumbbell shoulder press
    with 8 Kgs / 15 lbs
    10 reps
  • Single jump
    40 reps
in a time of 16 mins 0 secs
photo
Brian
Yount
did the
As many rounds and reps as possible in 20 minutes of:
  • Hip-Back extension
    15 reps
  • Knees to elbows
    12 reps
  • Overhead squat
    with 20 Kgs / 45 lbs
    15 reps
with a result of 5 rounds and 30 reps
Topsy Turner
did the
1 round of:
  • Front squat
    10 reps
with a result of 120 Kgs / 264 Lbs
photo
Kostas
Veligrakis
did the
3 rounds of:
  • Running
    400 meters
  • Kettlebell swing (24 kg KB)
    21 reps
  • Pull-up
    12 reps
in a time of 12 mins 11 secs
photo
Kostas
Veligrakis
did the
3 rounds of:
  • Running
    400 meters
  • Air squat
    30 reps
  • Push Press
    20 reps
    with 40 Kgs / 90 lbs
in a time of 16 mins 12 secs
photo
Kostas
Veligrakis
did the
1 round of:
  • Overhead squat
    21 reps
    with 40 Kgs / 90 lbs
  • Toes-to-bar
    21 reps
  • Overhead squat
    15 reps
    with 40 Kgs / 90 lbs
  • Toes-to-bar
    15 reps
  • Overhead squat
    with 40 Kgs / 90 lbs
    9 reps
  • Toes-to-bar
    9 reps
in a time of 7 mins 35 secs
photo
Kostas
Veligrakis
did the
4 rounds of:
  • Handstand push-up
    7 reps
  • Thruster
    7 reps
    with 45 Kgs / 100 lbs
  • Knees to elbows
    7 reps
  • Deadlift
    7 reps
    with 100 Kgs / 220 lbs
  • Burpee
    7 reps
  • Kettlebell swing (16 kg KB)
    7 reps
  • Pull-up
    7 reps
in a time of 23 mins 57 secs
Tam Cobbiani
did the
5 rounds of:
  • Deadlift
    5 reps
    with 30 Kgs / 65 lbs
  • Sit-up
    15 reps
in a time of 4 mins 20 secs
photo
Kostas
Veligrakis
did the
1 round of:
  • Running
    1200 meters
  • Burpee
    30 reps
  • Hang power clean
    30 reps
    with 50 Kgs / 110 lbs
in a time of 11 mins 38 secs
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