Every MetCon format
AMRAP, EMOM, For Time, chippers and interval sessions
Free MetCon Workout Generator
Tell it your gear.
Get today's WOD.
A full session — warm-up, strength, MetCon and cooldown — written for the equipment you actually have, the time you've got and your level. Log your score and the next one adjusts.
10 free workouts a month · No credit card · No sign-up to try
Example: a 35-minute dumbbell MetCon
TODAY'S WOD 35 MIN
WARM-UP · 8 min
2 rounds: 200 m easy run; goblet squats; dumbbell hang muscle snatches
STRENGTH · 10 min
Dumbbell Push Press · 5×5
2 × 17.5 kg · rest 90 s
AMRAP 12
10 alternating dumbbell snatches; 12 reverse lunges; 12 V-ups
22.5 / 15 kg
COOL-DOWN · 5 min
Child's Pose, Couch Stretch and Doorway Shoulder Stretch
SCORE: ____ rds + ____
WHAT'S IN YOUR GARAGE
Barbell · Dumbbells · Kettlebell · Pull-up bar · Rower · Assault bike · Jump rope · Wall ball · Nothing at all
How the MetCon generator works
FROM “WHAT DO I DO TODAY?” TO 3-2-1-GO IN A MINUTE
- 01 ·
Pick your setup
Equipment, minutes, level and focus. Once — it remembers.
- 02 ·
Get the whole session
Warm-up to cooldown, with loads, scaling options and the intended stimulus.
- 03 ·
Run it on the timer
AMRAP, EMOM, For Time and intervals, with beeps on every round.
- 04 ·
Log it. Next one adapts.
Your lifts and scores set the weights and volume for next time.
More than a random WOD generator
EVERYTHING A SELF-COACHED ATHLETE NEEDS
Most WOD generators shuffle movements and stop there. MetCon Planner is built for people who train on their own — at home, in a garage gym or at a box without daily programming — and want sessions that make sense week to week.
Works with any equipment
barbell, dumbbells, kettlebells, rower, bike, pull-up bar or bodyweight only
Scaling for every movement
Rx, scaled and beginner options so you keep the intended stimulus
Strength + conditioning in one session
pair a strength piece with a MetCon without overloading the same muscles
Built-in interval timer
section-by-section guidance while you train
Track your results
log weights, reps, rounds and distance and see progress over time
Progressive overload
recent sessions inform the next one
Schedule workouts
put any saved workout on a date
Edit anything
swap movements or build a workout manually
Progressive training for your level
IT REMEMBERS
LAST WEEK.
LAST WEEK.
Every session reads your last six workouts — the weights you moved, the reps you hit, the score you posted — and writes today's plan from there. Training runs in 4-week macrocycles — baseline, volume, peak, deload — so the plan builds instead of repeating.
Your training history is part of the plan
Back squat 5×5 — 100 kg · all reps · felt solid
AMRAP 12 — 6 rounds + 4 reps
Back squat 5×5 — 102.5 kg · +2.5 kg
AMRAP 12 — Target: beat 6 + 4
You hit every squat rep on Tuesday, so the bar goes up 2.5 kg. Same MetCon stimulus — chase one more round.
Built-in CrossFit workout timer
The timer already knows the workout.
No setting up intervals by hand. Open the MetCon and press start — rounds, caps and rest are read straight from the plan.
- AMRAP, EMOM, E2MOM, For Time, Tabata and intervals
- Screen stays awake, beeps on every round
- Pick up where you left off if the phone locks
AMRAP 12 · ROUND 407:42
Free MetCon Guides
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Get ProMetCon generator FAQ
What is a MetCon generator?
A MetCon generator builds a metabolic conditioning workout for you — the short, intense part of a CrossFit-style session, such as an AMRAP, EMOM or For Time. MetCon Planner goes further and builds the whole session around it: warm-up, optional strength piece, MetCon and cooldown.
Is the workout generator free?
Yes. You can try the generator without signing up. A free account includes 10 free workouts a month, no credit card needed. Paid plans add unlimited workouts and long-term tracking.
Can I use it for CrossFit WODs?
Yes. Every session follows a CrossFit-style structure with familiar formats — AMRAP, EMOM, For Time, chippers and intervals — and an intended stimulus, so you know how the workout should feel.
What equipment do I need?
None in particular. Choose what you have — a full box, a home gym, a pair of dumbbells, a kettlebell, a rower or just bodyweight — and every movement in the workout fits that setup.
Is it suitable for beginners?
Yes. Every technical movement comes with scaling options, from Rx to beginner-friendly alternatives, so you can keep the intended stimulus at your current level.
How does it use my workout history?
Your saved workouts and logged results give context for future sessions. When a movement comes back, your previous weights, reps and completed work provide a smarter starting point, so you progress instead of starting from scratch.
Can I plan and track workouts ahead of time?
Yes. Save sessions, assign them to dates in the weekly calendar, train with the built-in interval timer and log your results — at home or at the gym.
GO.GENERATE MY FREE WOD
10 free workouts a month · No sign-up to try