Free Workout Generator - Create Custom WODs in Seconds

Need a quick workout but don't know what to do? Our free workout generator creates customized WODs (Workout of the Day) in seconds, tailored to your equipment, time constraints, and training goals.

What is the Workout Generator?

The Workout Generator is a free tool that creates randomized functional fitness workouts based on your preferences. Whether you're training at home with minimal equipment or at a fully-equipped CrossFit box, this tool generates balanced, effective workouts that match your needs.

Key Features

• 100+ Exercise Database - Diverse movements across all modalities
• Smart Equipment Filtering - Only get exercises for your available gear
• Customizable Time Limits - From 4 to 20-minute workouts
• Multiple Workout Types - Couplets, triplets, total reps, and 21-15-9 formats
• Body Focus Options - Target upper body, lower body, or total body
• Interactive Tutorial - Step-by-step guidance for new users
• Instant Generation - No login required, completely free

How to Use the Workout Generator

Step 1: Choose Your Focus

Select which muscle groups you want to target:

• Total Body - Full-body movements for complete conditioning
• Upper Body - Focus on push-ups, pull-ups, rows, presses
• Lower Body - Squats, lunges, jumps, and leg-dominant work

Pro Tip: If you're unsure, start with "Total Body" for balanced training.

Step 2: Select Workout Type

Choose the structure of your workout:

Couplet (2 Movements)

Two exercises alternated throughout the workout. Great for:

• Beginners learning movement patterns
• High-intensity intervals
• Focused skill work

Example: 5 Rounds For Time

• 15 Push-ups
• 20 Squats

Triplet (3 Movements)

Three exercises in rotation. Perfect for:

• Intermediate to advanced athletes
• More variety and complexity
• Balanced conditioning

Example: AMRAP 10 Minutes

• 10 Kettlebell Swings
• 15 Wall Balls
• 20 Air Squats

Total Rep Goal

Hit a specific number of total reps as fast as possible. Options:

• 50 reps (quick finisher)
• 80 reps (moderate challenge)
• 100 reps (substantial workout)
• 120 reps (advanced challenge)

Example: For Time

• 100 Total Reps: 25 Burpees + 25 Box Jumps + 25 Push-ups + 25 Squats

21-15-9 (Descending Reps)

Classic CrossFit format with decreasing rep schemes. Great for:

• Time-based PRs
• Mental toughness
• Pacing practice

Example: 21-15-9 For Time

• Thrusters
• Pull-ups

Step 3: Set Your Time Limit

Choose your workout duration based on your schedule:

• 4-6 minutes - Quick finishers or warm-ups
• 7-10 minutes - Standard WOD length
• 15-20 minutes - Longer endurance sessions

The generator intelligently adjusts rep counts and rounds to fit your time constraint.

Step 4: Filter Equipment

Click "Show Equipment" to customize which equipment you have available:

Body Weight Only:

• Perfect for home workouts or hotel gyms
• No equipment needed
• Travel-friendly training

Home Gym Setup:

• Dumbbells
• Kettlebells
• Resistance bands
• Medicine ball

Full CrossFit Box:

• Barbells
• Assault bike
• Rower
• Ski erg
• Full equipment selection

Smart Filtering: The generator only creates workouts using your selected equipment, so you'll never get exercises you can't do.

Step 5: Generate and Go!

Click "Generate Workout" and receive:

• Exercise names and rep counts
• Workout format (AMRAP, For Time, etc.)
• Time domain
• Clear instructions

Don't like the workout? Hit generate again for a completely different one!

Workout Type Deep Dive

AMRAP (As Many Rounds As Possible)

You'll see workouts like:

AMRAP 8 Minutes
- 10 Push-ups
- 15 Squats
- 10 Kettlebell Swings

Strategy:

• Start at 70-80% pace
• Maintain consistent rounds
• Don't burn out in first 2 minutes
• Push hard in final minute

For Time Workouts

Complete prescribed work as fast as possible:

3 Rounds For Time
- 12 Wall Balls
- 15 Box Jumps
- 20 Sit-ups

Strategy:

• Break up reps strategically
• Rest before hitting failure
• Consistent pacing beats sprinting
• Track your time for future PRs

Chipper Format

Complete all reps once, moving down the list:

For Time:
- 30 Burpees
- 40 Kettlebell Swings
- 50 Air Squats
- 60 Sit-ups

Strategy:

• Don't go out too hot
• Short, frequent breaks
• Chip away steadily
• Embrace the mental challenge

Use Cases for the Workout Generator

1. Home Workouts When You're Short on Ideas

No gym membership? No problem. Select "Body Weight" equipment and generate endless bodyweight workouts.

Perfect for:

• Travel workouts
• Home training
• Outdoor sessions
• Minimalist fitness

2. Gym Warm-ups

Generate a quick 4-5 minute couplet to:

• Elevate heart rate
• Prime movement patterns
• Prepare for main workout
• Add variety to your routine

3. Accessory Work After Strength Training

Finished your heavy lifts? Add a 10-minute AMRAP to:

• Build conditioning
• Burn extra calories
• Practice technique
• End on a high note

4. Competition Practice

Training for a CrossFit competition? Use the generator to:

• Simulate unknown workouts
• Practice pacing strategies
• Build mental toughness
• Expose weaknesses

5. Group Classes or Partner Workouts

Coaches and trainers can:

• Generate quick daily programming
• Scale for different levels
• Keep classes fresh and varied
• Save programming time

Tips for Beginners

Start Conservative

Your first few generated workouts might feel easy - that's okay! Focus on:

• Learning proper form
• Understanding pacing
• Finishing workouts strong
• Building confidence

Use the Interactive Tutorial

New to the tool? Click the tutorial button for:

• Step-by-step walkthrough
• Feature explanations
• Best practices
• Common mistakes to avoid

Scale Appropriately

If a workout seems too hard:

• Reduce rep counts by 20-30%
• Choose slower movements
• Extend time limits
• Remove complex exercises from equipment list

Track Your Workouts

Keep a simple log:

• Screenshot generated workouts
• Note your times/rounds
• Track equipment used
• Monitor progress over weeks

Advanced User Strategies

Intentional Equipment Limitations

Create challenge workouts by:

• Only selecting 1-2 equipment types
• Forcing specific movement patterns
• Building weakness-focused sessions

Example: Select only "Rower" and "Body Weight" for pure engine-building workouts.

Back-to-Back Variations

Generate multiple workouts for:

• AM/PM double sessions
• Weekly programming cycles
• Progressive overload series

Benchmark Creation

Use consistent settings to create personal benchmarks:

• Same equipment + same time + same type = comparable results
• Test monthly for progress tracking
• Build your own library of "test" workouts

Combo with Strength Work

Pair generated WODs with:

• Heavy strength work (test maxes first)
• Olympic lifting practice
• Skill development sessions

Common Questions

How does the generator choose exercises?

The algorithm:

1. Filters exercises by your equipment selection
2. Matches body focus (upper/lower/total)
3. Balances movement patterns
4. Calculates appropriate rep ranges
5. Scales for your time limit

Why do I get different workouts each time?

The generator uses randomization within smart constraints to ensure:

• Variety in training
• No predictability
• Balanced movement selection
• Fresh stimulus every time

Can I save workouts?

Currently, the best method is:

• Screenshot the workout
• Write it in a training log
• Take a photo with your phone
• Copy-paste into your notes

Is this suitable for beginners?

Absolutely! The tool is designed for all fitness levels. Start with:

• Total Body focus
• Couplet format
• 5-minute time limit
• Body weight + light equipment
• Use the tutorial feature

How often should I use this?

Depends on your training plan:

• 3-4x/week - Great for general fitness
• Daily - Works for conditioning-focused training
• As needed - Perfect for supplementary work

Workout Examples by Goal

Fat Loss Focus

Settings:

• Focus: Total Body
• Type: AMRAP
• Time: 10-15 minutes
• Equipment: Full selection

Why: High heart rate, full-body movements, metabolic conditioning

Strength Endurance

Settings:

• Focus: Upper or Lower
• Type: 21-15-9
• Time: 8-10 minutes
• Equipment: Include Barbell/Dumbbell

Why: Moderate rep ranges, strength under fatigue

Conditioning/Engine Building

Settings:

• Focus: Total Body
• Type: Triplet
• Time: 15-20 minutes
• Equipment: Include Rower/Bike/Ski-erg

Why: Sustained aerobic work, pacing practice

Quick and Intense

Settings:

• Focus: Any
• Type: Total Reps (50-80)
• Time: N/A
• Equipment: Body Weight only

Why: Time-efficient, no equipment needed, maximum intensity

Comparing to Other Workout Generators

Why Choose Iron Volume?

Free and No Login

• No credit card required
• No email signup
• Instant access
• No limitations

Smart Equipment Filtering

• Most generators ignore equipment constraints
• Ours only shows doable exercises
• Realistic for your setup

Multiple Workout Formats

• Not just AMRAP or For Time
• 21-15-9, total reps, couplets, triplets
• More variety than competitors

Tutorial System

• Built-in guidance for new users
• Interactive walkthroughs
• Help tooltips throughout

Integrating with Your Training Plan

Supplementary Tool

The workout generator works best as:

• Add-on to structured programming
• Variety injection
• Last-minute backup workouts
• Travel/vacation training

Primary Programming (with caveats)

You can use it as your main programming IF:

• You're training for general fitness
• You track and balance volume weekly
• You supplement with strength work
• You vary your settings intentionally

Not recommended as sole programming for:

• Competitive CrossFit athletes
• Sport-specific training
• Rehabilitation/injury recovery
• Highly structured peaking phases

Ready to Generate Your Workout?

Stop overthinking your training. Let the Workout Generator create a balanced, effective workout in seconds. Whether you're a beginner looking for guidance or an experienced athlete seeking variety, this free tool delivers quality programming instantly.

Get Started:

1. Visit the Workout Generator
2. Choose your settings
3. Click Generate
4. Crush your workout!

No excuses. No paralysis by analysis. Just effective workouts, every single time.

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