Coach's Corner

Four Ways to Add “Spice” to Any WOD

These are general strategies that can easily be applied to nearly any metcon.

Four Ways to Add “Spice” to Any WOD

We get it. You’ve got four rounds for time of this, this and that. It’s genius in a very simple, elegant way, but there are ways to keep training virtually the same and add significant novel challenges.

For the following mental experiment, we’ll use this workout as a reference:

Complete 4 rounds for time of the following:

  • 50 Double-Unders
  • 12 Chest-to-Bar Pull-Ups
  • 12 Hang Power Snatches (115/75)

Here are four ways to spice up your next workout:

1. Add Set Rest. 

Consider the time it’d take to complete the first round and inject the day with equal or greater rest. Depending on the volume of work, even 1:1 work-to-rest can add significant intensity to the day. Want more intensity? Add more rest up to two and three times the amount of work time.

2. Force Unbroken Movements. 

Take the workout written above and add the key word “unbroken” before each of the movements. It puts a hidden interval in the workout, during which the athlete must rest long enough after completing his or her task before starting the next. The last round of chest-to-bar pull-ups might be a bit of a soul searcher, for example.

3. Record Two Scores. 

Announce the above workout exactly as it’s written, except note that each athlete will receive two scores. The first score is the time it takes him or her to complete the first round. The second score is total time. Talk about digging yourself out of a hole.

4. Start Rounds on a Fixed Clock. 

For the workout above, you could announce that rounds begin every four minutes, for example. This, like adding set rest, creates an interval, but this interval rewards fast rounds. Work hard to rest longer!

These are general strategies that can easily be applied to nearly any metcon. Try them out when your training feels mundane.