Five ways to score a WOD
One Fitness Hub scores a WOD in one of five formats. For Time is your finish time, or the time cap you hit and the reps you got to. AMRAP is the rounds plus extra reps completed before the clock runs out. EMOM is the rounds you completed, every minute on the minute. Max Load is the heaviest load you lifted. Reps is the total reps, for workouts scored on volume.
Benchmark WODs
Named workouts such as Fran, a For Time workout of thrusters and pull-ups, and Cindy, a 20-minute AMRAP, are repeated over time so you can compare yourself with your own earlier result. In the app you can start the WOD form from a benchmark or name your own.
Rx, Scaled and Rx+
Every WOD result is recorded with how you did it: as written (Rx), adjusted (Scaled) or harder than written (Rx+). That level is part of the result, which is why two scores for the same WOD are only comparable at the same level.
Kept apart from your lifts
A WOD never changes an estimated one-rep max, a 1000+ total or a Challenge board, so a heavy conditioning workout cannot move your strength standing either way. The one place it counts is the day's nutrition budget, where its calories are credited like any other workout.
In One Fitness Hub
- Use the + button and choose Log a WOD. Name the workout or start from a benchmark, pick the format and record the result.
- A WOD sits in the same session as your lifts, and a routine can hold a WOD beside lifts and cardio.
- A WOD is entered by hand, so the score is always yours, and it is private until you share it.
Common questions
Is WOD only a CrossFit-style term?
It is most common there, but a workout of the day can be any single programmed workout. One Fitness Hub is an independent workout log with no official affiliation.
Can I log a benchmark?
Yes. Start from a benchmark such as Fran or Cindy, or name your own, and keep the name and format the same on repeat attempts.
Does a WOD change my strength numbers?
No. A WOD never changes an e1RM, a 1000+ total or a Challenge board.
Related terms
- AMRAP: AMRAP stands for "as many rounds as possible": you repeat a set of movements for a fixed time, and your score is the rounds and extra reps you complete.
- EMOM: EMOM stands for "every minute on the minute": at the start of each minute you do a set amount of work, and the time left in that minute is your rest.
- Rx and Scaled: Rx means a workout done as written, Scaled means it was adjusted to suit you, and Rx+ means it was harder than written.
- PR (personal record): A PR, or personal record, is your best result so far on a particular lift, cardio effort or workout.
Keep reading
General education and fitness estimates, not medical or dietary advice. Figures from the app are informational and are not reviewed by a certified personal trainer.