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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
photo
Aris
Kaplen
did the
1 round of:
  • Kettlebell swing (16 kg KB)
    10 reps
  • Box jump
    10 reps
  • Medicine ball clean (5kgs/11lbs medball)
    10 reps
  • Single jump
    90 reps
  • Wall ball (5kgs/11lbs)
    10 reps
  • Kettlebell swing (16 kg KB)
    9 reps
  • Box jump
    9 reps
  • Medicine ball clean (5kgs/11lbs medball)
    9 reps
  • Single jump
    90 reps
  • Wall ball (5kgs/11lbs)
    9 reps
  • Kettlebell swing (16 kg KB)
    8 reps
  • Box jump
    8 reps
  • Medicine ball clean (5kgs/11lbs medball)
    8 reps
  • Single jump
    90 reps
  • Wall ball (5kgs/11lbs)
    8 reps
  • Kettlebell swing (16 kg KB)
    7 reps
  • Box jump
    7 reps
  • Medicine ball clean (5kgs/11lbs medball)
    7 reps
  • Single jump
    90 reps
  • Wall ball (5kgs/11lbs)
    7 reps
  • Kettlebell swing (16 kg KB)
    6 reps
  • Box jump
    6 reps
  • Medicine ball clean (5kgs/11lbs medball)
    6 reps
  • Single jump
    90 reps
  • Wall ball (5kgs/11lbs)
    6 reps
  • Kettlebell swing (16 kg KB)
    5 reps
  • Box jump
    5 reps
  • Medicine ball clean (5kgs/11lbs medball)
    5 reps
  • Single jump
    90 reps
  • Wall ball (5kgs/11lbs)
    5 reps
  • Kettlebell swing (16 kg KB)
    4 reps
  • Box jump
    4 reps
  • Medicine ball clean (5kgs/11lbs medball)
    4 reps
  • Single jump
    90 reps
  • Wall ball (5kgs/11lbs)
    4 reps
  • Kettlebell swing (16 kg KB)
    3 reps
  • Box jump
    3 reps
  • Medicine ball clean (5kgs/11lbs medball)
    3 reps
  • Single jump
    90 reps
  • Wall ball (5kgs/11lbs)
    3 reps
  • Kettlebell swing (16 kg KB)
    2 reps
  • Box jump
    2 reps
  • Medicine ball clean (5kgs/11lbs medball)
    2 reps
  • Single jump
    90 reps
  • Wall ball (5kgs/11lbs)
    2 reps
  • Kettlebell swing (16 kg KB)
    1 rep
  • Box jump
    1 rep
  • Medicine ball clean (5kgs/11lbs medball)
    1 rep
in a time of 22 mins 0 secs
photo
Stefano
Vallari
did the
3 rounds of:
  • Running
    600 meters
  • Burpee
    15 reps
  • Knees to elbows
    15 reps
in a time of 14 mins 48 secs
photo
Roberto
Forte
did the
3 rounds of:
  • Clean & Jerk
    10 reps
    with 40 Kgs / 90 lbs
  • Sit-up
    45 reps
in a time of 6 mins 56 secs
Johan Wasserfall
did the
8 rounds of:
  • Broad jump
    15 meters
  • Sprinting
    20 meters
in a time of 5 mins 43 secs
photo
Dante
Ríos
did the
As many rounds and reps as possible in 7 minutes of:
  • Box jump
    4 reps
  • Clean
    3 reps
    with 50 Kgs / 110 lbs
with a result of 8 rounds and 5 reps
photo
Roman
Gassier
did the
1 round of:
  • Running
    5000 meters
in a time of 27 mins 10 secs
photo
Roman
Gassier
did the
1 round of:
  • Pistol
with a result of 3 reps
photo
Roman
Gassier
did the
1 round of:
  • Sit-up
    30 reps
  • Dumbbell Squat Clean
    15 reps
    with 20 Kgs / 45 lbs
  • Sit-up
    24 reps
  • Dumbbell Squat Clean
    12 reps
    with 20 Kgs / 45 lbs
  • Sit-up
    18 reps
  • Dumbbell Squat Clean
    9 reps
    with 20 Kgs / 45 lbs
  • Sit-up
    12 reps
  • Dumbbell Squat Clean
    6 reps
    with 20 Kgs / 45 lbs
  • Sit-up
    6 reps
  • Dumbbell Squat Clean
    3 reps
    with 20 Kgs / 45 lbs
in a time of 16 mins 58 secs
photo
Dennys
Ruiz
did the
Highest number of reps in 1 minute of:
  • Push-up
with a result of 55 reps
Scott Grafton
did the
Highest number of reps in 1 minute of:
  • Pull-up
with a result of 12 reps
Scott Grafton
did the
7 rounds of:
  • Back squat
    1 rep
with a result of 106 Kgs / 233 Lbs
Scott Grafton
did the
1 round of:
  • Clean & Jerk
    3 reps
with a result of 52 Kgs / 114 Lbs
photo
Roman
Gassier
did the
5 rounds of:
  • Running
    400 meters
  • Burpee
    15 reps
  • Broad jump
    10 meters
in a time of 22 mins 30 secs
photo
Roman
Gassier
did the
Highest number of reps in 1 minute of:
  • Push-up
with a result of 35 reps
photo
James
Buwen
did the
1 round of:
  • Overhead squat
    3 reps
with a result of 45 Kgs / 99 Lbs
photo
Jesse
Fairburn
did the
1 round of:
  • Thruster
    3 reps
with a result of 61 Kgs / 134 Lbs
photo
Jesse
Fairburn
did the
7 rounds of:
  • Back squat
    1 rep
with a result of 106 Kgs / 233 Lbs
photo
Jesse
Fairburn
did the
1 round of:
  • Deadlift
    3 reps
with a result of 102 Kgs / 224 Lbs
photo
Jesse
Fairburn
did the
Highest number of reps in 1 minute of:
  • Sit-up
with a result of 35 reps
photo
Jesse
Fairburn
did the
1 round of:
  • Clean & Jerk
    3 reps
with a result of 61 Kgs / 134 Lbs
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