How to Add “Spice” to a WOD

Every WOD is designed to give you an efficient workout. It’s so effective because it’s simple, you never have to create a workout plan for yourself and it’s highly effective. To keep things from becoming monotonous, there are things you can always do to easily up the challenge.

7 Ways to Spice Up Your WOD

1. Add Set Rests

Rest between sets is an important part of every WOD. It’s not about going fast; it’s about being able to go back. Consider the time it will take you to finish the first round. You can start with a 1:1 work to rest ratio.

The rest period makes every round even more intense. How? It allows you to recover enough to do each round with as much intensity as possible. You’ll be amazed with the results.

2. Go Unbroken

Force unbroken movements as much as possible. Choose one movement in the WOD that you can do or at least would challenge yourself to do without breaking it up into sets. It also forces you to rest in between sets, allowing you do to each round with more intensity.

3. Record Two Scores

Or more. Find a different record to set or break. Challenge yourself differently each time. For this, you can start out with trying to set a record with your first round time and the total time. This will push you to work better and faster. Get yourself out of a rut.

4. Start Rounds on a Fixed Clock

Decide that, for example, every round should start every four minutes. This encourages you to do rounds faster so that you can have longer rest periods.

5. Grab a Buddy

Do your WODs with people who you can have some friendly competition with. These people can encourage you do things faster, better and with more intensity. It also provides that extra accountability when they call you out for not giving 100%. If your friends happen to be busy, take it as an opportunity to make new ones.

crossfit WOD

6. Turn It Up!

Play music you like or get an app to choose songs for you. Challenge yourself to keep up with the pace of the music. Sing along if your lungs can take it. The point here is to have fun.

7. Try Something New

Scale up or replace a movement with something that’s a bit more difficult. Challenge yourself to do a more advanced version of that movement you’ve been putting off. You are a CrossFit athlete, after all.

There are numerous ways to make every WOD more exciting even if you’ve done it multiple times. Turn things into a game or challenge yourself to break records. Introduce healthy habits or break bad ones. It’s all about improving your skills and learning new ones each day.

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