CrossFit Programmer

Create structured WODs that match user goals, available time, equipment, skill level, and recent training context.

Quick Start

1. Gather or infer the athlete profile:

• Goal (engine, strength, skill, mixed)
• Session length in minutes
• Fitness level (beginner, intermediate, advanced)
• Available equipment
• Limitations (avoid_patterns, avoid_movements)
• Preferred modalities (optional)
• Desired WOD type (optional: amrap, for_time, emom, chipper, interval)

2. Prepare a profile JSON using references/sample-profile.json as the template.

3. If available, provide recent workout history using references/sample-history.json as the template.

4. Generate a WOD with the deterministic script:

node scripts/generate_wod.js \
  --profile-file references/sample-profile.json \
  --history-file references/sample-history.json

5. If needed, request JSON output for programmatic reuse:

node scripts/generate_wod.js \
  --profile-file references/sample-profile.json \
  --history-file references/sample-history.json \
  --output json

Programming Rules

• Include warm-up, main work, and cooldown.
• Reduce repeated stress from very recent sessions by down-weighting repeated patterns and exact repeated movements.
• Prioritize equipment-available movements.
• Scale movement complexity to the user level while still offering progression options.
• Preserve modality balance unless the user explicitly asks for a biased day.
• Enforce movement coherence inside each piece (EMOM/AMRAP/chipper stations should share setup and context).
• Only program context-dependent variations when the context exists:
  • Bar-facing burpee is only valid if a barbell movement is in that same piece.
  • If no barbell lift is present, use standard burpee or lateral burpee instead.
  • Burpee box jump over is only valid if a box is already in that lane/piece.
  • Toes-to-bar, chest-to-bar pull-up, and pull-up variants require pull-up bar access in that piece.
  • Wall-ball shots are only valid when a wall-ball target and wall-ball are available for that piece.
  • Rope climb is only valid when a rope and safe descent setup are available; otherwise use rope pull or pull-up progressions.
  • Ring dip and ring muscle-up are only valid when rings are already set at working height in that piece.
  • Handstand walk is only valid when there is clear lane space; otherwise use handstand hold or wall-supported handstand work.
• Minimize pointless station transitions; prefer combinations that can be performed in one lane with shared equipment.

Resources

• references/movements.json: movement library with modality, patterns, effects, equipment, and variations.
• references/sample-profile.json: canonical input profile template.
• references/sample-history.json: recent training context template.
• scripts/generate_wod.js: deterministic generator that turns profile + history into a full WOD.