AI Training Plans for Functional Fitness

AMRAPs, EMOMs, For-Time WODs — individually programmed.

An AI training plan for Functional Fitness from WoDSmith is a weekly generated program that combines AMRAPs, EMOMs, For-Time WODs as well as Chipper and Hero WODs with strength + conditioning. Rather than shipping fixed templates, the AI programs each day individually: movement selection, rep schemes and time domains are set by your level, your equipment and your goals. Every WOD is scaled automatically, so beginners and experienced athletes get the same stimulus at the right intensity. The plans also suit preparation for competition formats in the style of CrossFit® and adapt to your feedback via plan diff.

How WoDSmith programs it

WoDSmith structures Functional Fitness in concurrently periodized weeks: strength and conditioning stimuli run in parallel, with deliberate emphases per block — off-season strength lays the foundation, competition prep and Open prep sharpen competitive edge and energy-system capacity. Movement patterns rotate across the week so that weightlifting, gymnastics and monostructural work stay balanced.

The AI tailors this model to you through a multi-agent pipeline: a plan agent writes the WODs, a validator checks them against your profile. If you state that you lack pull-ups or only have a single kettlebell, the system swaps movements accordingly and scales volume and load. A typical week holds two dedicated strength days, two to three conditioning WODs across different time domains, one skill or gymnastics focus and an active recovery day. After each session your feedback feeds into the next week’s adjustment.

A typical week

• Monday — Back squat 5×5 strength, then 12-min AMRAP of wall balls and box jumps
• Tuesday — EMOM 20: alternating power cleans, toes-to-bar and row calories
• Wednesday — Skill focus handstand and pull-up progression, easy aerobic cooldown
• Thursday — For-time chipper: 50 burpees, 40 kettlebell swings, 30 pull-ups, 20 snatches
• Friday — Strict press strength plus short 8-min sprint WOD with thrusters

Who it's for

Suitable for beginners seeking clean WOD progressions through to athletes in competition or Open prep. If you want purely isolated bodybuilding or pure endurance work, our specialized plans serve you better. Available on web and as an iOS app, with a 7-day free trial and no subscription needed to start.

Start your Functional Fitness journey

7 days free — no subscription needed to start.