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Using the WOD Designer

The WOD Designer is a drag-and-drop workout builder that helps you create structured, professional programming for your athletes. Build complete training sessions with multiple blocks, movements, and formats.

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Overview

The WOD Designer allows you to create structured workouts by combining different training blocks. Each block can contain multiple movements with detailed parameters for reps, weight, and notes.

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Block Types

BoxApp provides six pre-configured block types, each with distinct styling and purpose:
1

Warmup Block

Color: Orange
Icon: Flame
Purpose: Prepare athletes for the main workoutWarmup blocks typically include:
  • General movement prep
  • Dynamic stretching
  • Skill practice
  • Heart rate elevation
Keep warmup blocks simple with clear movement cues. Athletes should be able to flow through the warmup without confusion.
2

Strength Block

Color: Blue
Icon: Dumbbell
Purpose: Build force production and technical proficiency

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Available Settings

  • Format: RM (Rep Max), Complex, or custom
  • Sets/Rounds: Number of working sets
  • Time Cap/Duration: Total time allowed
  • Tie Break: Tiebreaker criteria
Strength blocks support detailed programming:
Back Squat
5-5-5-3-3-3
@ 70-75-80-85-90-95%
3

Conditioning Block

Color: Purple
Icon: Zap
Purpose: Develop aerobic and anaerobic capacity

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Format Options

  • For Time: Complete work as fast as possible
  • AMRAP: As Many Rounds/Reps As Possible
  • EMOM: Every Minute On the Minute
  • Tabata: 20s work / 10s rest intervals
Each format has specific fields that appear based on selection.
4

WOD Block

Color: Red
Icon: Timer
Purpose: Main workout of the dayThis is your primary training stimulus. The WOD block includes all conditioning format options plus:
  • Rounds specification
  • Time cap enforcement
  • Tie break parameters
WOD blocks are highlighted in red to indicate high intensity. Ensure proper scaling options are provided.
5

Accessory Block

Color: Green
Icon: Target
Purpose: Supplemental work and weakness targetingUse accessory blocks for:
  • Hypertrophy work
  • Unilateral movements
  • Mobility drills
  • Core development
6

Cooldown Block

Color: Slate
Icon: Activity
Purpose: Recovery and restorationCooldown blocks help athletes:
  • Lower heart rate gradually
  • Perform static stretching
  • Use recovery tools
  • Reflect on performance

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Building a Workout

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Adding Blocks

  1. Click any block type button at the top of the designer
  2. The block appears at the bottom of your workout structure
  3. Blocks are color-coded for easy identification
You can add multiple blocks of the same type. For example, create separate strength blocks for different movements or multiple conditioning pieces.

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Configuring Block Settings

For WOD, Conditioning, and Strength blocks:
FieldDescriptionExample
FormatWorkout structure typeAMRAP, For Time, EMOM
Time Cap/DurationTotal time for block”20 min” or “12:00”
Rounds/SetsNumber of rounds”5 rounds” or “3 sets”
Tie BreakTiebreaker criteria”time to complete 21 thrusters”

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Adding Movements

Within each block:
1

Search for Movement

  1. Click the search box at the bottom of any block
  2. Type the movement name (e.g., “thruster”, “pull-up”)
  3. Results filter in real-time from your movement database
  4. Use pagination if you have many movements (5 per page)
The search shows:
  • Movement name (bold, uppercase)
  • Category label (small text below)
2

Add Movement to Block

Click any movement from search results to add it to the block. The movement appears as a new row with editable fields.
3

Configure Movement Parameters

Each movement row includes:
  • Movement Name: Auto-filled from your selection
  • Reps/Time: Enter “21” or “400m” or “1:30”
  • Weight: Enter “95#” or “70kg” or “RX”
  • Notes: Add scaling, form cues, or modifications
Example:
Thruster | 21 reps | 95# | scale to 75# or DB
Pull-ups | 21 reps | RX | scale to jumping
4

Remove Movements

Hover over any movement row and click the trash icon that appears to remove it from the block.

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Reordering Blocks

The WOD Designer uses drag-and-drop:
  1. Click and hold the grip handle (six dots) on any block
  2. Drag the block up or down
  3. Release to place it in the new position
  4. Your workout order updates automatically
Standard workout order: Warmup → Strength → WOD → Accessory → Cooldown. But you can arrange blocks however your programming demands.

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Workout Format Examples

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For Time WOD

WOD Block - "Fran"
Format: For Time
Time Cap: 5:00
Rounds: Not applicable

21-15-9 reps for time:
- Thruster (95#)
- Pull-ups

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AMRAP

WOD Block - "Cindy"
Format: AMRAP
Duration: 20 min

As many rounds as possible:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats

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EMOM

Conditioning Block
Format: EMOM
Duration: 12 min

Every minute perform:
- Minute 1: 15 Wall Balls
- Minute 2: 12 Box Jumps
- Minute 3: 9 Burpees

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Strength Work

Strength Block
Format: RM
Sets: 5x3

- Back Squat @ 80-85%
  Notes: 2 min rest between sets

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Advanced Features

The search stays active until you close it, letting you add multiple movements quickly:
  1. Search for first movement
  2. Click to add
  3. Search immediately available for next movement
  4. Continue adding
  5. Click “CLOSE” when done

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Block Customization

Edit the block title directly:
  • Click the title field
  • Type your custom name
  • Examples: “Power Snatch Complex”, “Engine Builder”, “Skill Work”

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Block-Specific Formats

  • Shows Rounds field
  • Shows Time Cap field
  • Perfect for: Task-based workouts, hero WODs, benchmark tests
  • Shows Duration field (in minutes)
  • Hides rounds (it’s in the result)
  • Perfect for: Volume accumulation, endurance tests
  • Shows Duration field
  • Work is performed at the start of each minute
  • Perfect for: Skill practice, pacing work, interval training
  • 20 seconds work / 10 seconds rest
  • Shows Duration (typically 4 min = 8 rounds)
  • Perfect for: High-intensity intervals, single-modality work

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Best Practices

Always provide scaling options in the Notes field for movements that require technical proficiency or specific equipment.

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Clear Programming

  • Use consistent notation (21-15-9, not 21/15/9)
  • Specify weight standards (95/65 or RX/Scaled)
  • Include time domains
  • Add rest periods when relevant

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Movement Selection

  • Choose movements that complement each other
  • Avoid conflicting muscle groups without purpose
  • Consider equipment availability
  • Balance technical and accessible movements

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Block Organization

  • Keep warmup simple and effective (10-12 min max)
  • Allow adequate strength work time (15-20 min)
  • Main WOD should be the focus (10-25 min)
  • Keep accessory work targeted (10-15 min)
  • Don’t skip the cooldown

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Saving Your Work

The WOD Designer is typically embedded in larger forms for:
  • Creating new WODs in the programming library
  • Scheduling sessions with attached workouts
  • Building competition events
Your block structure and movements are saved when you submit the parent form.
The designer auto-generates unique IDs for blocks and movements. You can safely add, remove, and reorder without losing data integrity.

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