WOD Generator & Functional Fitness Timer
Generate random functional fitness workouts (WODs) tailored to your equipment and time. Includes built-in AMRAP, EMOM, and Tabata timers.
About
Functional fitness thrives on variance. By constantly changing workouts, modalities, and time domains, athletes prepare for the unknown and unknowable. This WOD (Workout of the Day) Generator solves the problem of "analysis paralysis"—when you want to train but don't know what to do. Whether you are at a fully equipped box, a hotel gym, or in your living room with zero gear, this tool creates a structured, intensity-focused session for you.
The tool pulls from a massive database of classic benchmarks (The Girls, Heroes) and procedurally generates new combinations based on proven programming logic. It automatically identifies the workout style (For Time, AMRAP, EMOM) and configures the built-in timer to match, allowing you to hit "Start" and move immediately.
Formulas
The generator uses a filtering and constructive logic system to ensure workouts are physically possible and balanced.
- Step 1: Context Filter. The system accepts user inputs (Equipment Available, Time Domain, Difficulty) to eliminate impossible movements (e.g., removing Muscle-ups if no pull-up bar is selected).
- Step 2: Archetype Selection. The algorithm selects a structural archetype: Singlet (1 move), Couplet (2 moves), or Triplet (3 moves), or selects a pre-defined "Named WOD".
- Step 3: Load Balancing. If procedurally generating, the system pairs complementary movements (e.g., Push + Pull, or Lower Body + Cardio) to maintain intensity.
- Step 4: Rep Scheme Assignment. Based on the movement weight and complexity, a rep scheme (e.g., 21-15-9 or 5 Rounds of 10) is applied.
- Step 5: Timer Configuration. The logic parses the resulting WOD type (AMRAP vs For Time) to initialize the stopwatch mode (Count Down vs Count Up).
The timer logic adheres to standard timekeeping protocols, utilizing distinct intervals for EMOM structures.
Reference Data
| Acronym | Full Name | Description | Scoring |
|---|---|---|---|
| AMRAP | As Many Rounds As Possible | Complete as much work as possible in a fixed time. | Total Rounds + Reps |
| EMOM | Every Minute on the Minute | Perform a specific task at the start of every minute. Rest the remainder. | Completion (Pass/Fail) |
| RFT | Rounds For Time | Complete a set amount of work as fast as possible. | Time elapsed |
| Tabata | Tabata Protocol | 20 seconds of work, 10 seconds of rest for 8 intervals (4 mins). | Lowest rep count |
| Chipper | Chipper | A linear series of movements completed once through. | Time elapsed |