1. Register with WOD at Home through the PayPal button below,
  2. Log-in daily joining our thousands of monthly viewers, and
  3. Follow WOD at Home for your constantly varied work-outs that will allow you to constantly challenge your body in new ways and reach your fitness goals.


WOD at Home 3-month Membership – $17.97

*Membership auto-renews every 3-months until user unsubscribes.

**After paying through PayPal, if you are not prompted to finish your registration through, please email and we will finish getting you set up.  Because we are a small operation, this process can sometimes take up to 2 business days, so please be patient:) 

Them vs Us


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 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.

Sample WOD


“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” (

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.



WOD at Home uses a lot of Met-Cons (A.K.A. Metabolic Conditioning or WODs) for the WOD .  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 section is where that skill and strength work will be addressed to complement the WODs.



Usually for time, load, or reps, the work-out is 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.


Track your progress with our WOD at Home Benchmark Log Book (Free PDF), no membership necessary for download.  This is a fantastic tool to motivate yourself. We challenge you to log your  benchmarks 5 times to get yourself addicted to progress. The 1st five are the hardest, it’s easy after that.



Do not make the mistake most people make!  Learn to perform movements correctly and consistently, then, incrementally, increase the intensity.  Safety should be your priority.  Luckily for you, the most efficient way to move is the way to move the fastest and lift the most weight, which is also the safest way to move.

The WOD Foundations Course is a 12 module, online agenda where you will strategically be coached by Kyle through the foundational movements utilized in most WODs (WOD = Work-out of the Day).  Our program is designed to fit into your busy schedule, in your own home, with instruction that is equivalent to that you would receive at a gym.  Join Kyle as he teaches, in depth, the skills required to WOD at Home and get the most from your work-outs.

Each module includes videos and descriptions of:

  • A concept discussion key to human movement.
  • Step-by-step instruction and tips on how to perform movements covered in the module,
  • Discussion of common faults and how to identify and correct them, and
  • Mobility exercises that can be used to strengthen the positions required for the movements.

Learn to WOD correctly, injury free.  Start lifting more, moving faster, and gaining the mobility every human should have.  Expect more out of your body.


WOD at Home was created by two garage gym athletes who followed various workout programs and weight training programs, who now operate one of the most successful gyms in Austin, TX.  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 a well-rounded athlete that doesn’t avoid weaknesses.  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 improved body composition, lean muscle mass, higher energy through-out the day, and just being awesome at life.

Please note that because we use PayPal, all cancels are immediate and you will lose access, even if you have paid through the end of your period and have unused time in your subscription.