Programmes

The Workout of the Day, or ‘WOD’, is a CrossFit based workout; the structure and content of which changes on a daily basis. Offering a strong focus on all-around strength and conditioning, WOD consists of functional training addressing an individual strength or skill element, followed by a completely unique workout – e.g. five rounds of 10 back squats, 10 wall balls, etc. to be completed as quickly as possible within a set time period. Similar to HIIT workouts, WODs are typically designed to push all muscle groups to the limit, but for longer periods of time with fewer rest breaks. 

The WOD is always timed – putting you in competition with yourself and your previous completion times.

The WOD is a firm favourite of many gymgoers and CrossFitters across the world – combining effective high-intensity training with an ever-changing variety of CrossFit inspired strength and conditioning exercises. Its multi-faceted approach allows participants to improve every element of their physical fitness – building the power of a weightlifter, the strength and flexibility of a gymnast, and the stamina of a sprinter.

The WOD aims to build on CrossFit’s aim of getting and keeping its participants fit for life – simultaneously challenging a wide range of muscle groups.

Whether or not the WOD is ‘enough’ for your exercise routine depends completely on your individual fitness level, preferences, and schedule.

With this being said, Orwell Fitness’ 60-minute Workout of the Day is a daily favourite of many of our members. For those who’d like to take their workout one step further, our coaches recommend focusing on goals or weaknesses in one of our specialist classes or teaming up with one of our expert personal trainers. Those more experienced in CrossFit and able to work independently may want to take advantage of open gym sessions to work on their own terms.

WOD stands for ‘Workout of the Day’, a CrossFit based workout; the structure and content of which changes on a daily basis. Offering a strong focus on all-around strength and conditioning, WOD consists of functional training addressing an individual strength or skill element, followed by a completely unique workout – e.g. five rounds of 10 back squats, 10 wall balls, etc. to be completed as quickly as possible within a set time period. Similar to HIIT workouts, WODs are typically designed to push all muscle groups to the limit, but for longer periods of time with fewer rest breaks.

Whether or not a WOD can be completed at home depends on the exercises it consists of, and the space and equipment you have access to at home. Whilst some of the exercises typically completed during a WOD are bodyweight based, it’s not uncommon for equipment such as barbells, kettlebells, and dumbbells to be required. 

If you don’t have access to the equipment required to complete a WOD at home, but can’t make it to scheduled classes at the gym, our coaches generally recommend using open gym sessions to complete your WOD. These independent sessions offer access to all the training space and equipment needed to complete your chosen workout, alongside the presence of an accredited fitness professional to ensure your safety throughout the open gym session.

You don’t have to be fit to do the WOD (or any form of CrossFit). In fact, this workout prides itself on being open to any fitness level, age, or ability. Whether you’re an experienced athlete, complete beginner, or somewhere in between, your CrossFit accredited coaches should work to ensure you become familiar with their exercises, techniques, facilities, classes, and community of the WOD in no time. 

WODs are typically hand-designed by expert instructors to be completely scalable – meaning that there’s an option for everyone. For example, if you’re unable to do a pushup, you may scale back to a wall or knee pushup. 

At Orwell Fitness, we offer a no-obligation free trial for new starts, during which we’ll work with you to gauge your fitness levels and goals before making accordant training suggestions. 

We’ll do everything we can to help you succeed, and cheer you on every step of the way. All we ask from you is effort and commitment.

Open gym is one of the best places to complete a WOD! Whether you’re unable to make it to the scheduled class, or simply want to work your way through that day’s program independently, this session offers access to all the training space and equipment you could ever need. 

At Orwell Fitness, there’ll always be an accredited fitness professional on-site to ensure your safety throughout the open gym session, meaning you can complete your WOD with peace of mind, or ask for advice or assistance at any time. 

This session is available to all members – however, we heavily recommend that they are used to supplement a solid schedule of guided classes. To find out more about what we offer, read above.

CrossFit and WOD founder Greg Glassman decided to name CrossFit’s ‘benchmark’ WODs after women after drawing inspiration from the process for naming storms – once stating that he did so because ‘these workouts are so physically demanding, they leave you feeling as if a storm had just hit you.’

These benchmark workouts, often referred to as ‘the girls’ are named after women who have truly left their mark on the CrossFit community, and include Angie, Barbara, Chelsea, Diane, Elizabeth, Fran, Helen, Grace, Isabel, Jackie, Karen, Linda, Mary, and Nancy. The girls are generally thought of as important training milestones, and when completed multiple times over a set timeframe, are a great way to test and evidence your fitness progress.

A partner WOD is a workout of the day designed to be completed with the assistance or encouragement of another CrossFitter or team. As with regular WODs, partner WODs are a CrossFit based workout; the structure and content of which changes on a daily basis. Offering a strong focus on all-around strength and conditioning, partner WODs consist of functional training addressing an individual strength or skill element, followed by a completely unique workout. 

Although you’ll have a partner or team by your side whilst completing these exercises, they’re by no means physically easier – but can be a highly motivating and enjoyable group bonding experience.

Some of the most well-known partner WODs include Angie Meets Annie, Burn Baby Burn, DT for Two, and In it Together.

EMOM is a commonly used acronym in CrossFit classes and WOD sessions across the globe. It stands for ‘every minute on the minute’, and refers to a form of interval training, often seen in WODs. This type of training challenges participants to complete a ‘pre-established number of reps of an exercise within 60 seconds’. Any remaining time within the minute is used to rest before the next EMOM exercise is announced.

This high-intensity interval format is a brilliant way to push the body to its limits, putting you in competition with yourself and others to complete the workout to the best of your ability.