YOUR NEXT
WORKOUT STARTS HERE.
Generate a personalised CrossFit-style or HIIT workout in seconds - built from real Gainzbook exercises, ready to save and train.
Build Your WOD
Choose how long you want to train and we'll build the rest.
- Choosing movements
- Balancing muscle groups
- Setting intensity
- Building your workout
Engine Room
As many rounds as possible:
Choose a load that allows you to complete the prescribed repetitions with good technique.
Like this workout? Save it to Gainzbook and track your rounds, reps, weights and progress.
Create Free Gainzbook AccountWhat is a WOD?
WOD stands for "Workout of the Day" - a single, complete session that combines a handful of movements into one structured challenge, popularised by CrossFit and functional-fitness training. A WOD usually mixes strength, gymnastics/bodyweight and conditioning movements so the whole body gets worked in one sitting.
What is an AMRAP?
AMRAP means "As Many Rounds/Reps As Possible" within a fixed time cap. You work through the prescribed movements continuously, counting how many full rounds (and any extra reps) you complete before time runs out.
What is an EMOM?
EMOM stands for "Every Minute On the Minute" - you perform a set piece of work at the start of each minute, then rest with whatever time remains before the next minute begins. It's a simple way to control pacing and build work capacity.
What does For Time mean?
"For Time" means completing a fixed amount of prescribed work as quickly as possible while maintaining good technique - your score is simply how long it took you.
How does the Gainzbook WOD Generator work?
The generator builds each workout from real exercises already in the Gainzbook exercise database, using rules that balance movement categories (strength, conditioning and skill work), scale volume to your chosen duration and fitness level, and respect the equipment you have available - it never picks exercises completely at random.
Can beginners use the WOD generator?
Yes - choose "Beginner" as your fitness level and the generator will favour simpler movements and avoid highly technical lifts like Olympic barbell variations, keeping the workout approachable while you build experience.