WOD Programming

Overview

BoxApp’s WOD (Workout of the Day) programming system helps you design, publish, and analyze workouts across multiple training tracks with built-in bias checking and structured workout builder.

Multi-Track Programming

Create workouts for CrossFit, Novice, Bodybuilding, and Engine tracks

WOD Designer

Visual drag-and-drop interface for building structured workouts

Bias Checker

Analyze your weekly programming to avoid modality imbalances

Movement Library

Searchable database of movements with automatic PR tracking

Creating a WOD

Step 1: Open the Designer

Click “New Session” to open the WOD designer (Wods.tsx:470-491).

Step 2: Select Track

Choose from 4 training tracks:

CrossFit

Traditional CrossFit programming with:

Weightlifting, Gymnastics, Mono, and Metcon modalities
7-day bias tracking to ensure balanced programming
Benchmark WOD tracking

Novice

Beginner-friendly workouts with:

Scaled movements and lighter loads
Focus on foundational strength and technique
Progressive programming structure

Bodybuilding

Hypertrophy-focused sessions:

Volume-based training
Isolation movements
Aesthetic and strength goals

Engine

Conditioning and endurance:

Monostructural work (running, rowing, biking)
Interval training
Aerobic capacity building

Step 3: Add Modalities

Select modalities that appear in your workout (Wods.tsx:581-608):

// Wods.tsx:582-606
{['Weightlifting', 'Gymnastics', 'Mono', 'Metcon'].map((m) => {
  const isSelected = (newWOD.modalities || []).includes(m);
  return (
    <Button
      onClick={() => {
        const next = isSelected
          ? (newWOD.modalities || []).filter(curr => curr !== m)
          : [...(newWOD.modalities || []), m];
        setNewWOD({ ...newWOD, modalities: next });
      }}
    >
      {t(`wods.modalities.${m.toLowerCase()}`)}
    </Button>
  );
})}

Step 4: Build Session Structure

Use the WOD Designer to create workout blocks (WODDesigner.tsx:81-89):

// WODDesigner.tsx:81-89
const addBlock = (type: SessionBlock['type']) => {
  const newBlock: SessionBlock = {
    id: crypto.randomUUID(),
    type,
    title: BLOCK_TEMPLATES[type].title,
    items: []
  };
  setSessionBlocks([...sessionBlocks, newBlock]);
};

Session Block Types

Warmup

Dynamic stretching and movement prep

Strength

Barbell work, lifting progressions

Conditioning

High-intensity interval training

WOD

Main workout (For Time, AMRAP, EMOM)

Accessory

Supplemental strength or skill work

Cooldown

Static stretching and recovery

WOD Formats

For WOD and Conditioning blocks, specify the workout format (WODDesigner.tsx:228-244):

For Time

Complete prescribed work as fast as possible. Configure:

Time cap
Number of rounds
Tie-break (if applicable)

AMRAP (As Many Rounds As Possible)

Complete as many rounds as possible in the given time:

Duration (e.g., “20 min”)
Round structure

EMOM (Every Minute On the Minute)

Complete work at the start of each minute:

Duration
Work per minute

Tabata

20 seconds work, 10 seconds rest:

Number of rounds
Movements

RM (Rep Max)

Find max weight for prescribed reps:

Rep scheme (e.g., “3RM”)
Movement

Complex

Multiple movements performed in sequence:

Movement order
Rep scheme

Adding Movements

Search and add movements from your library (WODDesigner.tsx:338-351):

// WODDesigner.tsx:343-351
<Input
  placeholder="SEARCH MOVEMENTS..."
  value={activeSearchBlockId === block.id ? searchQuery : ''}
  onFocus={() => setActiveSearchBlockId(block.id)}
  onChange={(e) => {
    setSearchQuery(e.target.value);
    setActiveSearchBlockId(block.id);
  }}
/>

Movements are searchable by name and category. The system paginates results for better performance.

Movement Configuration

For each movement, specify (WODDesigner.tsx:304-324):

Reps/Time: “10”, “30 sec”, “Max”
Weight: “135#”, “70% 1RM”, “Bodyweight”
Notes: Scaling options, form cues

Stimulus and Scaling

Define the workout’s intent and scaling options (Wods.tsx:624-633):

Stimulus

Describe the intended workout feel:

“Fast singles on power clean. Breathing should be heavy but controlled. 8-12 minute time domain.”

Scaling Options

Provide modification guidance:

“Reduce weight to maintain unbroken sets. Scale bar muscle-ups to C2B pull-ups or jumping pull-ups.”

Clear stimulus descriptions help athletes choose appropriate weights and understand workout intent.

Bias Checker

BoxApp analyzes your weekly programming to prevent modality imbalances (Wods.tsx:420-459):

// Wods.tsx:420-459
const last7DaysBias = useMemo(() => {
  const counts = { weightlifting: 0, gymnastics: 0, mono: 0, metcon: 0 };
  
  const filteredWodsForWeek = wods.filter(w => {
    if (w.track !== currentTrack || w.id === editingWodId) return false;
    const d = w.date?.split('T')[0];
    return d && d >= mondayStr && d <= saturdayStr;
  });

  allWodsForAnalysis.forEach(w => {
    (w.modalities || []).forEach(m => {
      const lower = m.toLowerCase();
      if (lower.includes('weightlifting')) counts.weightlifting++;
      if (lower.includes('gymnastics')) counts.gymnastics++;
      if (lower.includes('mono')) counts.mono++;
      if (lower.includes('metcon')) counts.metcon++;
    });
  });
  return counts;
}, [wods, newWOD.modalities, newWOD.track, newWOD.date]);

If any modality appears 5+ times in a week, consider diversifying to avoid overtraining specific energy systems.

Publishing Workflows

When you publish a WOD (Wods.tsx:263-310):

Generate metcon text from session blocks
Save structure for detailed view
Assign to date and track
Notify members (if enabled)

// Wods.tsx:268-278
let finalMetcon = newWOD.metcon;
if (sessionBlocks.length > 0) {
  finalMetcon = sessionBlocks.map(b => 
    `### ${b.title.toUpperCase()}\n${generateBlockContent(b)}`
  ).join('\n\n');
}

const wodData = {
  ...newWOD,
  metcon: finalMetcon,
  structure: sessionBlocks,
  box_id: currentBox?.id
};

Viewing and Filtering

Track Filter

Filter WODs by track (Wods.tsx:654-680):

All Tracks
CrossFit (primary color)
Novice (green)
Bodybuilding (blue)
Engine (orange)

Search

Full-text search across titles and workout content (Wods.tsx:365-372).

Date Filters

Month Navigator: Browse by month
Date Picker: Jump to specific date
Week Grouping: WODs grouped by week (Monday-Saturday)

View Modes

Grid View

Rich cards with full workout details (12 per page)

Compact View

Condensed list for quick scanning (50 per page)

Copying WODs

Share workouts with members (Wods.tsx:218-250):

// Wods.tsx:218-245
const handleCopyWod = (wod: WOD) => {
  let cleanText = wod.structure.map(block => {
    const items = block.items.map(item => {
      let line = `- ${item.movementName}`;
      if (item.reps) line += `: ${item.reps}`;
      if (item.weight) line += ` (${item.weight})`;
      return line;
    }).join('\n');

    let blockTitle = block.title.toUpperCase();
    if (block.sets) blockTitle += ` [${block.sets} SETS]`;

    return `[${blockTitle}]\n${items}`;
  }).join('\n\n');

  const finalShareText = `${wod.title.toUpperCase()}\n\n${cleanText}\n\n...`;
  navigator.clipboard.writeText(finalShareText);
};

Best Practices

Program 1 week ahead: Gives members time to prepare
Use bias checker daily: Avoid overtraining specific modalities
Include stimulus: Helps athletes self-regulate intensity
Provide scaling: Make workouts accessible to all levels
Test workouts: Run them yourself before publishing
Track benchmarks: Repeat signature workouts quarterly

Get Started

Core Features

User Roles

Guides

WOD Programming

Overview

Multi-Track Programming

WOD Designer

Bias Checker

Movement Library

Creating a WOD

Step 1: Open the Designer

Step 2: Select Track

Step 3: Add Modalities

Step 4: Build Session Structure

Session Block Types

Warmup

Strength

Conditioning

WOD

Accessory

Cooldown

WOD Formats

Adding Movements

Movement Configuration

Stimulus and Scaling

Stimulus

Scaling Options

Bias Checker

Publishing Workflows

Viewing and Filtering

Track Filter

Search

Date Filters

View Modes

Grid View

Compact View

Copying WODs

Best Practices

Build docs developers (and LLMs) love

Get Started

Core Features

User Roles

Guides

​Overview

Multi-Track Programming

WOD Designer

Bias Checker

Movement Library

​Creating a WOD

​Step 1: Open the Designer

​Step 2: Select Track

​Step 3: Add Modalities

​Step 4: Build Session Structure

​Session Block Types

Warmup

Strength

Conditioning

WOD

Accessory

Cooldown

​WOD Formats

​Adding Movements

​Movement Configuration

​Stimulus and Scaling

​Stimulus

​Scaling Options

​Bias Checker

​Publishing Workflows

​Viewing and Filtering

​Track Filter

​Search

​Date Filters

​View Modes

Grid View

Compact View

​Copying WODs

​Best Practices

Build docs developers (and LLMs) love

Overview

Creating a WOD

Step 1: Open the Designer

Step 2: Select Track

Step 3: Add Modalities

Step 4: Build Session Structure

Session Block Types

WOD Formats

Adding Movements

Movement Configuration

Stimulus and Scaling

Stimulus

Scaling Options

Bias Checker

Publishing Workflows

Viewing and Filtering

Track Filter

Search

Date Filters

View Modes

Copying WODs

Best Practices