Random WOD
Not every athlete has the same gear, experience, or body. That’s why smart training means smart scaling.
Use the tools below to convert distances, loads, calories, movements — or skip the guesswork and let our ELEMENT program do that heavy lifting (so you can focus on the kind that actually gets you fitter).
Quick Links:
1. Cardio Modifications & Conversions
2. Load/Weight Conversions
(male <> female | pound <> kilo)
Training at home? Scaling isn’t a compromise. It’s a smart strategy.
Why Scaling Matters
Train Smarter. Get Fitter. Stay Healthy.
Scaling isn’t about doing “less.” Scaled doesn’t mean easy, it means doing what’s right for you.
Whether you’re training at home, recovering from an injury, or modifying for limited equipment, effective scaling helps:
- Preserve the intended stimulus of the workout
- Keep your training consistent
- Make progress without burnout or injury
💡 Did you know? Every day’s workout in our ELEMENT program includes multiple scaling and modification options, click-to-modify features, and coach-built progressions. Try it free →
Cardio Modifications & Conversions
Swap Cardio Movements or Convert Distances, Calories, and Time
If your WOD calls for a 400m run but you’re stuck indoors (or want to match calorie output across machines) use the reference below. These estimates can help you modify to match the intended stimulus of the prescribed (Rx) version of a workout, even when you don’t have the Rx setup or equipment.
credit: daybreakcrossfit.com
💡 Want these swaps done for you? ELEMENT provides cardio-equipment alternatives with every daily workout. See how it works →
credit: @theboxprogramming
credit: gritperformance.co
💡 Want these swaps done for you? ELEMENT provides cardio-equipment alternatives with every daily workout. See how it works →
Movement Substitutions
No Rower, SkiErg, BikeErg or AirBike? No space to Run?
Sub one or more of these movements in your workout.
- Alternating Lunges, Reverse Lunges, or Walking Lunges
- Air Squats or Jumping Air Squats (more intense)
- Single-Unders or Double-Unders (more intense) or Double-Taps (if no jump rope)
- Burpees (more intense) or No Push-Up Burpees (less intense)
- Wall Running
- Stair Running
- Shuttle Runs (limited space required)
Tips:
- Workout calls for shorter sprints? Choose a more intense sub and/or go faster.
- Workout calls for longer distance or more calories? Pick a less intense sub and/or maintain a moderate pace.
No Barbell, Pull-Up Bar, Wall Ball or Box?
If you’re working with limited equipment or need to adjust based on your setup, consider these alternatives:
- No Pull-up Bar? Try Ring Rows or Bent-Over Rows.
- No Wall Ball? Try DB Thrusters or KB Goblet Squats to Thruster.
- No Jump Rope? Try Jumping Jacks, Line Hops, or Double-Taps.
- No Plyo Box? Try Tuck Jumps, Jumping Squats, Broad Jumps, Step-Ups or Jumps onto a stair or ledge if available
- No Barbell? Try Dumbbells, Kettlebells, or Sandbag
How many reps should I do?
Rather than choosing a fixed number of reps, the simplest method is to perform the substitute movement for a set amount of time, based on the distance or calories in your workout. (See the “Time” conversions in the cardio table above.)
Prefer fixed reps?
- Test how many reps of your chosen movement you complete in 1 minute at workout pace.
- Use that number as your per-minute rep count. Multiply by the number of minutes your cardio would take based on the Time table.
Working out with friends? Have each person do a 1-minute test and use the average result so everyone follows the same rep scheme.
💡 Our ELEMENT program lets you click-to-scale or substitute for every workout. No second-guessing. Explore it here →
Load Conversions
Adjust Weights Based on Rx Standards
Scaling weights isn’t about percentages alone. It’s about matching the stimulus. Here’s a quick reference for commonly used pairs.
Below are common conversions of weights/loads: Male <> Female and Pounds (LB) <> Kilograms (KG).
💡 Coaches may modify these based on the workout’s intent and other factors. WODwell’s ELEMENT program applies these logic rules automatically.
How to Scale Like a Coach
The 3-Part Framework We Use in ELEMENT
1. Match the Intended Stimulus
The most important question: What’s this workout trying to achieve? Sprint? Grind? Heavy day?
2. Adjust Load, Volume, or Complexity
Lower the weight, reduce reps/rounds, or simplify the movement to keep intensity aligned.
3. Prioritize Safety and Movement Quality
Scaling is not “cheating.” It’s smart adaptation for real life training.
💡 ELEMENT handles this framework for you — so you can just train. See today’s workout →
Tired of Doing the Scaling Math Yourself?
The ELEMENT program was built to eliminate the friction of solo training. Each workout comes with coach-tested scaling, equipment mods, and guided progressions — so you can show up and just train.
🎯 Train smart. Get fitter. Stay healthy.
⚡️ Start your 7-day free trial →