Programming a CrossFit Workout of the Day (WOD) is one of the most important (and underrated) parts of running a successful gym. A well-designed workout keeps your members motivated, helps them see progress, and builds the kind of community buzz that gets new people walking through your doors.
So, how do you program a WOD that delivers results and keeps things exciting?
Let’s break down the process behind a classic, effective workout structure.
The Workout Structure
I’m a big fan of the 21-18-15-12-9-6-3 rep scheme. It’s a descending ladder, which means the reps go down each round. This is a great psychological trick for your members! As they get more tired, the work gets more manageable.
For this example, let's use:
For time:
21-18-15-12-9-6-3 reps of: Ring Dips
After each set of ring dips, you'll complete: 3 Squat Snatches
That’s it: simple, clean, and brutally effective.
Why This WOD Works
This workout is a classic for a reason. It's a great test of gymnastics skill and Olympic lifting technique under fatigue. Here’s why this is a great workout to program for your members:
- It’s a great test of fitness. This workout will challenge your members’ strength, skill, and conditioning.
- It’s scalable. This workout can be scaled for all fitness levels. This is key for creating an inclusive environment in your gym.
- It’s efficient. This workout is short and intense. Your members will get a great workout in a short amount of time.
There is no one size fits all WOD but by focusing on key areas and adapting it to your clients, you create personalised experiences helping them get closer to their goals
Scaling for Success
As a gym owner, you know that not all of your members are going to be able to do this workout as prescribed. That’s why scaling is so important. When you program a WOD, you should also program scaling options.
Here are some scaling options for this workout:
Movement : Scaling Options
Ring Dips : Banded Ring Dips, Box Dips, Push-ups
Squat Snatches : Lower the weight, Power Snatches, Dumbbell Snatches
I like to design workouts that build dexterity and confidence, not just toughness for toughness’ sake. When your members feel capable, they stay consistent, and consistency is where results happen.
By providing scaling options, you're setting your members up for success. You're showing them that you care about their individual progress and that you're there to help them reach their goals.
Programming with Purpose
Random workouts might seem fun, but they won’t get your members lasting results. Every WOD you design should have a purpose - whether that’s developing skill, building capacity, or reinforcing fundamentals.
When you plan ahead and build progressive cycles, you:
- Keep members engaged with variety and challenge
- Prevent overtraining and burnout
- Foster steady, measurable improvement
Great programming isn’t about chaos, it’s about coaching with intention.
Final Thoughts
A great CrossFit WOD isn’t just a workout, it’s an experience. When you program with intent, scale with care, and use the right tools to manage your gym, your community thrives.
Keep it smart. Keep it simple. Keep it fun.
Your members will thank you, and they’ll keep coming back for more. 💪
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