The WODDice® design is based on the programming methodology of CrossFit® as it is taught in the Level 1 Certification. This instruction booklet explains how to use your WODDice® to create a unique workout of the day. The WODDice® are intended to serve as a compliment to a well-designed, progressive program.For video demonstration of the movements contained on the WODDice® go to GoPhysEd.com.In keeping with the CrossFit tradition of constant improvement, if you can think of a way to make this a better product, for you as well as for others, we would like to hear from you. Just write to woddice@woddice.com.WODDice® is not produced nor endorsed by CrossFit®, Inc., but is an independent endeavor of PhysEd for the love of functional fitness and the CrossFit® Community!

WODDice® Firebreather

The Time/Task dice will set the mode of the workout.

Dice Classifications

Rounds:

EMOM*:

CMRP*:

Tabata*:

AMRAP:

Ladder*:

21-15-9*:

10 -1*:

Complete X number of rounds.

Every Minute On the Minute (for X mins.)

Cumulative Rep. Beginning with 1 rep and adding 1 rep each time through the circuit of movements, get as far (as high, numerically) as possible in the allotted time.

8 work/rest cycles of 20 seconds work/10 seconds rest

As Many Rounds (and reps) As Possible in the alloted time.

For the ladder pattern, perform one rep the first minute, two reps the second minute,three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Complete 21, 15, and 9 reps of the movements as fast as possible.

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep(s) of the movements as fast as possible.

*Some of the Time/Task orientations do not lend themselves to the use of all of the WODDice:

For the EMOM, DMRP, and LADDER you could choose to roll the REP dice but you might want to opt for assigning your own beginning rep count.

Also, because of the time necessary to do the Mono-structural Movements, you will want to roll until you get a side made up of G and/or W movements. The Mono Movements are best utilized on the Rounds and AMRAP modes.

Tabata, 21-15-9 and 10-1 do not require the REP dice. And when you roll the Movement Determination dice and it lands on a Mono-structural movement, you can simply choose the movement yourself (like Cal Row or Double Unders), or be creative by putting the Mono Movement before and after the prescribed reps or intervals (Tabata). That can make for a AWFUL workout! But wonderfully awful. : )

For example: Say you rolled Tabata, then rolled GWM (body-weight/weighted/mono-structural). The Mono doesn’t lend itself to Tabata but here’s what you could do depending on what you roll with the Movement dice.

Run 800m Tabata Squats/Tabata Hang Power Snatch Run 800m

Now wouldn’t that be fun?

The key is to be creative and have fun utilizing the random elements of the WODDice. There are WAY more than 2 million possible WODs if you apply a little creativity!

Time/TaskOrientation

SUGGESTIONS ON ROLLING AND MAINTAINING THE DICE: 1) The print on the dice is silk screen and can scratch off if thrown too forcefully, too often against a hard surface. To maintain the integrity of the printing, roll the dice on a soft (felt or cloth is best) surface.

2) We use the best quality dice we can while keeping total product costs down, but these dice are not precision balanced and ready for the Las Vegas Casinos. To maximize the “randomness” of each roll, spin the dice out of the palm of your hand, straight down onto the cloth or felt surface. Don’t roll your dice across the gym floor allowing it roll and roll and roll, eventually tipping to rest. But don’t worry, we haven’t weighted the dice to make sure it always comes up Thrusters. We promise!

Dice Classifications, cont.

MovementDetermination

Monostructural Gymnastic

The Movement Determination dice will set both the number of movements or exercises as well as the type of movement or exercise of the workout.

Gymnastic (body-weight)

Weighted (weight is added via barbell, dumbbell, medicine ball, kettlebell, etc.)

Mono-structural (sustained singular activities - rope jump, running, rowing, rope climb, handstand walk, Airdyne bike, etc.)

G:

W:

M:

The Mono-structural Move-ment (Effort) dice has 12 varying M prescriptions.

Most are self-explanatory (like 200m run or rope climb) but there are a few abbreviations which are:

CAL: Calorie (bike or row for X calories)DU: Double Under HSW: Handstand WalkARDNE: Airdyne Bike (or Air Assault)

The Gymnastic dice has 12 body-weight (G) movements.

Legend:

T2B: Toe to BarC2B: Chest to BarPistol: Pistol SquatB Jump: Box JumpH-Hxt: Hip ExtensionHSPU: Handstand Push-upM Up: Muscle UpBFB: Bar Facing BurpeeBPU: Burpee Pull-upGHD: Glute-ham DeveloperBar M Up: Bar Muscle Up

Weighted

The Weighted dice has 12 varying W prescriptions.

Legend:

KBS: Kettle bell SwingPCL: Power Clean (no squat)OHS: Overhead SquatClean: aka. Squat Clean (must catch in the squat)Snatch: aka. Squat Snatch (must catch in the squat)Cluster: Clean to ThrusterPSN: Power SnatchDL: DeadliftSquat: Back Squat (or Front Squat is desired)C&J: Clean and Jerk

Reps

The Rep dice has 11 sides of varying numbers and one side that contains a logo.

The logo is a wild card. Here are some suggestions:

1) Coach’s/rollers choice.2) Penalty: roller has to do x burpees or roller gets a pass and everyone else has to do x burpees.

The point is to have some fun!

Using your WODDiceTo create a unique WOD (Workout Of the Day) you will roll the dice one at a time in the following order: 1) Roll the Time/Task Orientation dice. 2) Roll the Movement Determination dice. This important step determines the exercises of the WOD. Based on the results of this roll, you will then roll the Mono-structural and/or the Movement dice. (Example 1) If you roll GGG, you will need to roll the Movement dice until you have determined 3 distinct body-weight movements. (Example 2) If you roll GW, you will roll the Movement dice until you have determined a body-weight and weighted movement, but you will not roll the Mono-structural effort dice for that WOD. (Example 3) If you roll GWM, roll until you have determined one for each category. 3) Roll the Movement dice as determined by the previous roll of the Movement Determination dice. 4) Roll the Rep dice. You can do this once and let that roll stand for all G and/or W movements of that day’s WOD, or you can roll the Rep dice once for each exercise to create variation in the number of reps.

Load DeterminationWhen deciding what weight to use for the barbell movements, take into consideration the total rounds, AMRAP/Cum time, and reps of the WOD. Remember that the purpose of the WOD is metabolic conditioning and not necessarily strength training. If you choose a weight that forces you to break a set of 21 into three or more smaller sets, you are using too heavy of a load. According to Greg Glassman, creator of CrossFit®, when I asked him, you should be able to complete the assigned rep scheme in 1-2 sets (preferably 1). The idea is to minimize forced rest breaks due to strength failure. The goal is to remain in the Glycolytic/Phosphagen Metabolic Training Zone for that WOD.

For instance: “Diane” is 21-15-9 reps of Deadlift @ 225lbs and HSPUs. If you have to break the 21 reps into 3 sets of 7 reps (or even smaller), you are no longer doing “Diane”. You are doing a strength workout for Deadlift. Scale the weight so that you can do all 21 reps, or at least something like an 11/10 or 16/5 rep split, so that the integrity of purpose for doing “Diane” is maintained.

I recommend a load determination based on a Reps/Percentage 1RM relationship. This means the lower the rep scheme of the WOD, the higher a percentage of your 1 RM you would choose for that move-ment. Here is a suggested breakdown:

Reps3-6:

9-15:20+

Percent of 1 RM85-75%70-60%50-40%

SubstitutionsIf there is a movement or skill in which you lack proficiency to the point that it would hinder your performance of or participation in the WOD, or you lack the equipment needed, here are some substitutions that will honor the purpose and intent of the movement while allowing you to do the WOD as rolled by the dice. (Meanwhile, get to work on those deficiencies in technique!)

Movement

Double Under

Hip ExtentionBurpee

KettlebellToe to Bar

Overhead SquatClean Mvts.

Pull-upWall Ball

Pistol SquatRing Dip

Substitution

Jumping Pull-upJump Touch, 6” above max reachRomanian Deadlift (just the barbell), or Superman on the floor. Squat Thrust (kickback)Use a DumbbellV-upFront Squat (use DBs if lacking wrist/shoulder flexibility for barbell)If wrist flexibility prohibits safe and productive barbell position, use DBs. (It’s actually harder!)Use band assist, or do Ring Rows (Olympic rings set at bellybutton height, feet directly under rings)No medicine ball? Do dumbbell thrusters.Band assist, modify depth, skiers squat or simply do stationary lunges.Band assisted dip, or ring push-ups.

Final NoteThe WODDice could never be all inclusive, representing all things CrossFit®, there are just too many movements and too few dice sides. But I didn’t want them to be exclusive, catering and appealing only to a small percentage of CrossFit enthusiasts. I shot for the middle, trying for a wide appeal.

Also, the WODDice are meant to be a creative supplement to a well-designed, progressive program of fitness.

Lastly, eat good foods, think good thoughts, do good deeds, and WOD on!

Ed Weamer, PhysEdGoPhysEd.comMay 27th, 2015