Generate a WOD

The generator filters the full exercise library by your selected equipment and any include or exclude preferences, then selects movements that cover complementary patterns — push, pull, squat, hinge, and mono-structural — so the session trains the whole body rather than loading one pattern repeatedly. Each exercise carries a difficulty tier, modality classification, and equipment tag, and the algorithm checks that every selected movement can actually be performed with the gear you chose. If you add a muscle-group filter, the algorithm weights exercises that target that muscle while still including at least one complementary pattern for structural balance.

What determines the rep count and time cap?

After movements are selected, the constraint solver assigns reps, loading, and a time cap that stay coupled. A heavy barbell lift gets fewer reps and a longer rest window; a bodyweight conditioning piece gets higher volume under a shorter cap. The solver prevents combinations a coach would reject — heavy loading combined with high reps under an aggressive time cap — by enforcing ratio boundaries learned from over 1,000 benchmark workouts in the library. Rep counts are rounded to memorable numbers (21-15-9, 10-8-6, 50-40-30-20-10) so the workout reads like a real session rather than arbitrary spreadsheet output.

Can I get a proven benchmark workout instead of a generated one?

Yes. The generator can return a real benchmark workout from the library — sessions like Fran, Murph, or Grace — when one matches your equipment and duration filters. Benchmark workouts are authored by coaches, not generated, and come with their standard prescribed loads and rep schemes. The generator mixes both modes: sometimes you get a proven classic, sometimes a freshly built session, and the toggle at the top lets you force one mode or the other.