WOD TIMER

How to use the WOD timer

Pick a mode, set the time, and press Start. You get a 10-second countdown to grab the bar, then three short beeps before every switch and a long beep when work starts. Press the space bar to pause or resume. Fullscreen turns your phone, tablet or laptop into a gym clock, and the screen stays on while the timer runs in browsers that support it.

Your last settings are saved in this browser only. There is no account, no tracking and no server: the timer runs entirely on your device.

AMRAP, EMOM, For Time and Tabata explained

AMRAP

As Many Rounds (or Reps) As Possible. You repeat a set of movements until the clock runs out, for example a 12-minute AMRAP of 5 pull-ups, 10 push-ups and 15 air squats. Your score is rounds plus extra reps. Tap “+1 Round” after each round so you don’t lose count.

EMOM

Every Minute On the Minute. At the start of each minute you do a set amount of work, and whatever time is left in that minute is your rest. You can change the interval, for example every 90 seconds for heavier sets (sometimes called E90S or E2MOM for every two minutes).

For Time

Finish the prescribed work as fast as you can. The clock counts up and you press Finish when you’re done. A time cap stops the clock if the workout runs long; if you hit the cap, record the work you completed instead of a time.

Tabata

A classic interval protocol: 20 seconds of all-out work, 10 seconds of rest, repeated for 8 rounds, which makes 4 minutes. Work and rest times are adjustable here, so you can also run other intervals such as 40/20 or 30/30.

Save your result in FreeWOD

A timer tells you how today went. A log tells you if you are getting fitter. FreeWOD is a free WOD tracker for iPhone and Android: log AMRAP, EMOM, For Time and HYROX results with notes and RPE, save workouts as templates and compare repeat attempts. The app has these timer modes built in, too. No account, no ads, and your data stays on your device.