WOD Generator
Pick your equipment and format. Get a random functional fitness workout you can start right now — no signup, no account.
4 rounds for time
- 30 Push-Up
- 9 Front Squat — 185 lb
- 200 m Run
Total time to finish all rounds.
This generator is random. The Solo WOD app builds your workout around your recovery — HRV, sleep and soreness — so hard days get harder and wrecked days get scaled.
A random workout generator that stays realistic
Most workout generators fall apart on the details — a twenty-minute EMOM built from two movements, or a barbell load bolted onto a bodyweight exercise. This one draws from a movement pool tagged by equipment and modality, so a Chipper reads like a Chipper and an EMOM actually gives you four or five stations to rotate through.
Every workout here is generated fresh. Change the equipment to Travel/bodyweight and the barbell work disappears; switch to Home gym and you get dumbbell and kettlebell variants instead. Nothing is stored and nothing is required from you.
Where a random WOD stops being enough
Randomness is fine for variety and useless for progress. It does not know that you slept five hours, that your legs are still wrecked from Tuesday, or that your front squat has gone up fifteen pounds since spring. It will hand you a heavy squat day on the morning you should be recovering, and an easy one on the day you could have set a personal best.
That is the part Solo WOD handles. It reads your recovery from Apple Watch, Whoop or HealthKit — heart rate variability, sleep, resting heart rate — and combines it with the soreness you log to decide how hard today should actually be. It prescribes loads as percentages of your real one-rep maxes, tracks every session, and includes a timer built for these formats.
Get workouts matched to your recovery
Solo WOD is free to download on iPhone. Readiness scoring, lift tracking, 268 benchmark workouts and a proper interval timer.
Download Solo WOD — free