About WOD at Home

What is WOD at Home?



WOD at Home answers the question, “How do I workout at home?”


Getting Started


Sample WOD


WOD at Home is a workout program or weight training program based around functional exercises that translate into real world activities.  It is for EVERYONE!!!  It will challenge the professional athlete as well as provide a great, scaled workout program or weight training program for your anyone trying to get into shape.  No more wasting your time and money in a globo gym on the elliptical (when will you ever run like that in real life?) or on the shoulder fly machine (really?) and wondering why you are not in good shape.  No more early morning boot camps with cheerleader coaches who can’t coach a proper push-up or trying to fit fitness classes into your busy schedule.  Turn your overall wellness around and become the athlete you were meant to be.  Lose weight, gain lean muscle, tone your body all from home.  Run half-marathons because you feel like it without specifically training for it months before.  Do that local mud race all your friends have been yammering on about without a second thought.  Increase your performance in your club league, whatever it may be.  Look good and feel good with minimal equipment form home without ever having to step foot in a gym.

WOD at Home is in no way affiliated with CrossFit, Inc. nor does it provide CrossFit work-outs.  Although WOD at Home may be affiliated in the future, currently WOD at Home offers a world-class strength and conditioning program created by experienced coaches and has no official relationship with CrossFit, Inc..  If you are looking for CrossFit, please check out the affiliate finder map to find an affiliate in your area.

WAH Mom Air Squat with SamThere is no substitute for a great gym and great coaches.  The experience, motivation, and community a good gym can bring to your personal health and fitness is unrivaled.  But, with high gym membership fees and limitations in your personal life, there are many reasons one may choose to WOD at Home (WOD = Workout of the Day).  Once someone has made the choice to start doing a weight training program at their home, in their garage, yard, or at the park, there are a lot of benefits of a local gym they miss-out on.  During a workout at a quality gym, you put your fitness in the hands of your coach.  You depend on them to teach you how to workout, form and technique for the exercises as well as guide you through their local weight training program.  Their weight training program may seem random to someone not paying close attention, but there is a lot of thought and planning that goes into a good gym’s calendar of workouts (Also known as their programming).  Learning how to workout at home and trying to follow that weight training program can be difficult due to restricted equipment, exercise instruction, and just being confused about exactly what you are supposed to do.  Centered around cardiovascular endurance, gymnastics, power-lifting and Olympic weightlifting, WOD at Home gives you a complete workout program / weight training program to follow with the assumption that you are working-out at home and have limited equipment at your disposal.  Each day, WOD at Home gives mobility exercises to perform, a dynamic warm-ups a workout, a cool-down, exactly how to substitute the exercises depending on the equipment you have and your fitness level, and links to videos explaining and teaching the exercises needed for that day.  There is a virtual class agenda that steps you though exactly what to do each day at home for the weight training program in a way that you can easily fit into your schedule.  It is not a 90 day weight training program that ends and leaves you scrambling to find what’s next. Simply follow the constantly varied, WOD at Home workout of the day and get ready to work hard and see drastic results.  

Program Info

WOD at Home programming follows a 3-days on, 1-day off schedule.  The off days will still keep you moving, but will be focused more on more skill work, sport specific movements, and post work-out recovery.  This allows for maximum intensity in each of the work-outs without over training the body.  Each workout post will have multiple sections: 1) Mobility, 2) Warm-up, 3) Skill/Strength, 4) WOD (Work-out of the Day), and 5) Cool-down.  Please check-out the Sample WOD at the bottom of the page.

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  T3JL9DM56G “Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems” (MobilityWOD.com). This section will educate with videos from various sources and help you prepare your body for what is to come in the later sections of the post.  The better you are able to get your body into the proper positions, the more efficient your movements will be.  More efficiency equals safer, more weight on the bar, and faster times.  


“We need a warm-up that will increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training” (CrossFit Journal: A Better Warm-up). This section of the post will either walk-you through a warm-up or educate you on how to improve your current warm-up.  

Skill / StrengthFS progression

WOD at Home uses a lot of Met-Cons (A.K.A. Metabolic Conditioning or WODs). A good strength and conditioning program has a well thought out mixture pure strength movements, explosive strength movements, skill work to improve your movement, and WODs that prepare the athlete for anything that may show-up in life.  This is where that skill and strength work will be addressed to complement the WODs.  

WOD (Work-out of the Day)



Usually for time, load, or reps, the work-out will the primary focus each day.  They will challenge you physically and mentally as you work your butt off to complete it.  What you get out of this program is what you put in.  WODs are typically between 3 and 30 minutes where you working as hard as you can.  Occasionally, but not often, we will repeat a WOD and make a reference to when we did it before.   This way you can track your progress with the program.  Tested in the gym with scaling options for your home.  


We utilize a cool-down to help your body recover and adapt.  We will utilize the cool-down in a few different ways, sometimes with some additional skill-work for muscle memory, some additional core work, or just getting some reps in at a lower weight to de-load your body.  

How to Follow WOD at Home

Ideally you would look at WOD at Home each day.  Make your way, in order, through each of the sections for a complete and incredible work-out.  Sometimes, you will find that you do not have time to complete everything that day.  Here is the priority order you should follow if you are low on time.

                  1. Warm-up



                • WOD (Work-out of the Day)



                • Cool-down



                • Mobility



                • Skills / Strength




WOD at Home was created by two garage gym athletes who followed various workout programs and weight training programs, who now own and operate their own successful gym in Austin, TX as well as Walking Tours of Austin.  Remembering back to their garage gym days and the difficulties they ran into trying to follow any type of legitimate weight training program at home with the equipment they had, they created WOD at Home.  In their garages, they would search endlessly for effective workouts that were good for the home gym, but with that randomness, there was no structure to the weight training program they followed…actually, no real program at all.  WOD at Home is never ending and updated daily with fresh workouts.  Although they may seem random, years of experience and collaboration goes into the order and types of workouts provided to maximize results.  WOD at Home wants you to be good at everything without focusing too much on one or two specific things.  By cycling exercises and constantly changing what each workout is trying to accomplish, you will have time to develop competency with exercises, make gains, and move on, so there is no plateau.  Be ready to work hard and attack your weaknesses  to earn increased body composition, lean muscle mass, higher energy through-out the day, and just being awesome at life.