A free WOD timer for your next workout

Choose the clock that matches the workout

A WOD is a Workout of the Day; its timing depends on the session. Use For Time to measure how long a fixed task takes, or AMRAP to count down a fixed window. EMOM starts each round on a regular interval. Tabata and Intervals alternate work and recovery.

Set up your first session

1. Choose the timer format from the home screen.
2. Set the duration or cap, rounds and work/rest values that your session needs.
3. Add a workout title and description if you want the prescription alongside your timer.
4. Check the count-in and sound settings, then start.
5. After training, save your result to History if you want a record.

Two examples to get you started

These are examples of timer setup. Choose the movements, loads and pace appropriate to your own training.

Build the whole workout once

Use Build a WOD to combine different formats and rest blocks into one session. Reorder the blocks and check each setting before starting. It is useful when a warm-up, skill piece and conditioning block need different clocks.

For classes, see the gym timer setup guide for landscape and connected displays.

Worked example: three blocks in one WOD

Suppose your programme calls for a 10-minute EMOM, two minutes of rest and a 12-minute AMRAP. In Build a WOD, add an EMOM block with a 1:00 interval and 10 rounds, a 2:00 Rest block, and a 12:00 AMRAP block, in that order. The blocks total 24 minutes before any configured count-in.

Put the block order and movement prescriptions in the workout notes. Check the sequence before starting so the recovery sits between the two efforts. Keep separate notes for the EMOM prescription and AMRAP rounds/reps; they describe different kinds of result.