Gym WODs and AI WODs

Available versus selected

Class programming should be visible for the day because it is useful context. Visibility does not mean commitment.

Select the Gym WOD only when you actually want that class workout to shape the plan. Leave it available only when you might ignore it.

Decision rules

• Choose the Gym WOD when the stimulus fits the week and does not compromise tomorrow's key endurance session.
• Choose AI WOD when the class WOD overworks a recently loaded pattern, stacks too much eccentric leg work, or misses an important movement gap.
• Choose no WOD when fatigue, soreness, race phase, or illness makes the CrossFit dose unhelpful.
• Keep key endurance sessions protected. CrossFit adapts around them, not the other way round.

AI review expectations

The review should explain the intended stimulus of the Gym WOD, the likely muscle-group cost, and the next-day risk.

For AI WODs, it should explain which movement gap it addresses, why that matters for hybrid training, and why the dose is recoverable.

Good guidance sounds like: upper pull, trunk rotation, and grip are under-served, but lower-body run load is high; prescribe low-eccentric pull/core/skill work rather than heavy legs.

Movement coverage strategy

Movement coverage is not a symmetry target. It is a guardrail for avoiding stale patterns and unnecessary overuse.

Full-body movements can be efficient when CrossFit days are limited, but the app should still avoid repeatedly loading the same tissues before key endurance work.