I have voiced my disfavor for the “workout of the day” or “WOD”. WOD is a phrase coined, I believe (if it wasn’t it was certainly popularized by), by CrossFit to identify the specific workout being performed by the box participants. The concept of WODs is now quite common from sports performance facilities to general fitness gyms, like Orange Theory et al. Now, just because I am not a fan, this does not mean the WOD concept does not have a place in practice. Personally, I think is has more cons than pros, but here are some thoughts:
Cons. The biggest reason I don’t favor WOD exercise programs is because they lack specificity and strategy. Remember, the body makes “specific adaptations to imposed demands”. The adaptations that are stimulated by the WOD will be specific to that WOD. The problem, therein, is that no two individuals have the same specific goals. Thus, ideally, everyone’s workout should be individualized. Strategically? Well, there really is no strategy, per se. WODs are generally rather random. In some cases, it is some random workout scrawled on a whiteboard by the trainer who has the opening shift. This is not to say that trainers don’t put thought into the WOD. It is to say that the thought may not have the individual exerciser in mind. Likewise, there is often no thought given to periodization and progression which are necessary for significant performance gains.
Pros. Yes, there are some benefits to this approach. There are reasons why CrossFit-type training has exploded in popularity. For one, it promotes community. We crave community, and the WOD-approach definitely brings people together better than a bunch of random people training their own program (self-prescribed or otherwise). I know a personal frustration with training in more traditional gym settings is finding a reliable training partner and/or a qualified spot when needed. Another reason that the WOD-style of training is popular is that is requires zero thought on the part of the exerciser. Essentially, one shows up and does what they are told. (This is especially helpful for those who must exercise very early in the morning—often before the first cup of coffee.) This is helpful for the average person who has little clue what to do for exercise and has rather simple and non-specific goals—e.g., “lose weight”, “get stronger”, etc.
Most WOD sessions would fall under the category of “HIIT” or “HIIRT” (i.e., high-intensity interval training or high-intensity interval resistance training), depending on the proportions of cardiorespiratory and resistance-type exercises. While some will have greater benefit for cardiorespiratory fitness (e.g., Orange Theory), most will be ideal for general body composition improvement—i.e., minimal-to-modest muscle mass gains and reasonable-to-substantial fat loss (depending, of course, on the corresponding diet).
So, for those who just want to “workout” and “get more fit” without having to expend the brain energy, WODs have a place. Indeed, that are better than nothing and are effective for the vast majority of exercisers. There is cause, however, for some caution.
Cautions. WODs are non-specific. Thus, one’s specific needs are often not met. This includes precautionary needs. The risk of injury is greater because technique may not be adequately monitored (not that this is always the case) and individual muscle imbalances and joint structures may not be considered. Risk of injury is also great given the sometimes competitive nature of such training and the AMRAP (“as many reps as possible”) approach. These risks are minimized with 1) properly trained professionals to oversee the exercise sessions, 2) proper attention by the trained professionals, 3) foundational training, and 4) attending to the capabilities of the individual exercisers. As such, the WOD is only as good as the “box” or the gym where it is being performed.
In my personal, informed opinion, the WOD approach is ideal for the body composition component of health (and to some degree, depending on the exercises, some motor skill-related components). It should be used as a supplement to more specific training for cardiorespiratory and muscle strength/endurance performance goals. If you really want to get “in shape”, consider cardiorespiratory exercise (moderate-intensity steady-state or MISS and/or HIIT) and proper periodized weight training program, as well as HIIRT, in separate sessions, if possible, for a well-balanced exercise program.
Bottom line: do something! Whatever you choose to do, make sure you are following the lead of qualified and caring professionals.
Be your best today; be better tomorrow!
Carpe momento!