Health and safety for every workout.

General fitness information, not medical advice

The workouts, guides, generator and timer on WodDrive are general fitness information. They are not medical advice, and they are not written for your health history, because we do not know it. You decide what you do with them, and you train at your own risk.

Check with a doctor first if

• you have a heart, lung, joint, or other medical condition, or take medication that affects exercise;
• you are pregnant or recently gave birth;
• you are coming back from an injury or surgery;
• you have not trained in a long time, or get chest pain, dizziness, or unusual shortness of breath when you exert yourself.

Scale it, or stop

Every movement in every workout has a scaling line: a lighter load, a shorter distance, fewer reps, or an easier version. Use it whenever the written version is more than you can do with good positions. Scaling is part of the workout.

Stop when something hurts. Hard breathing and tired muscles are normal. Sharp pain, joint pain, numbness, chest pain, or feeling faint are not. If pain stays after you stop, or comes back the next session, have a doctor or physical therapist look at it before you train it again.

Warm up

Each workout starts with a warm-up. Do it, then build up to working loads with lighter sets instead of starting cold at the heavy one.

Check your load and equipment

• Use collars on a loaded barbell, and check both sides carry the same plates.
• Set safety arms or pins in a rack at a height that will catch a missed squat or press.
• Look over ropes, bands, rings, boxes and pull-up bars before you use them.
• Clear the floor around you. Know where a dropped bar or kettlebell will go.

Training alone

Many of our athletes train in a garage at 5 am with no one else around. If that is you, keep a phone within reach, tell someone when you are training, and leave heavy singles and true max attempts for days when someone can spot you. Do not bench or squat heavy without safeties set. Drink water, and stop if you feel unwell.

What the generator and our coaches do not do

The generator picks movements from your equipment, time, and focus. It does not know your body. Our coaches write training and adjust it from your check-ins, and they will tell you to scale or stop. Neither the generator nor a coach diagnoses, treats, or rehabilitates an injury or a condition, and neither replaces your doctor.