“…variance is the optimal strategy”
Does this sound familiar? It’s mid-week and you text your buddy: “Hero WOD on Friday, benchmark WOD on Saturday, and hey, this random chipper looks fun for Sunday!”
For many of us, that’s not far off from how we approach training.
And honestly? WODwell’s library of workouts probably encouraged it. We built a massive database of WODs that’s inspired millions of workouts — but it’s also led to a common misunderstanding about what smart programming really is.
Random Isn’t the Same as Varied
Variance is one of the cornerstones of functional fitness. It’s what makes you not just good at one thing, but ready for anything — prepared for the unknown and unknowable.
But variance isn’t random. And it’s definitely not:
- Picking WODs from the hopper and hoping for balance.
- Doing a lower-body burner today because yesterday crushed your upper body.
True variance is intentional. It requires planning and thought — more than most of us can (or want to) figure out in our heads. That complexity is one reason the concept is so misunderstood and under-appreciated.
A well-structured program does more than keep things interesting; it systematically develops broad fitness by varying:
- Time domains & Volumes: short, medium, and long efforts.
- Modalities: gymnastics, weightlifting, monostructural work.
- Loads: heavy, moderate, and light.
- Movement patterns: squatting, hinging, pushing, pulling, carrying, etc.
- Work and rest: balancing hard effort with recovery to promote longevity.
What Does Variance Actually Look Like?
As CrossFit put it: “If we do not train to vary as many factors as possible as often as possible, we will find ourselves woefully inadequate in the face of life’s challenges…variance is the optimal strategy.”
Nature doesn’t care about neat rep schemes or gym equipment. Your fitness should prepare you to tackle anything: sprinting to catch your kid, moving furniture, or saving someone in an emergency.
That’s why variance touches every aspect of training:
- It balances loads and durations to develop well-rounded capacity.
- It identifies weaknesses and addresses them intentionally.
- It mimics real-world demands to prepare you for challenges outside the gym.
The Trap of Randomness
The problem with random workouts isn’t that they’re hard — it’s that they’re random.
- You risk overtraining some capacities while neglecting others.
- You miss opportunities to shore up weaknesses.
- You plateau — or worse, burn out or get injured.
Fun? Maybe for a while. Effective? Probably not.
Programming vs. Random WODs
Great programming is like having a chef plan your meals: every ingredient, every bite serves a purpose.
A well-designed program uses smart programming principles to ensure your fitness evolves sustainably over time — no guesswork required.
What’s Next?
If you’ve been winging it, now’s as good a time as ever to rethink your approach.
Variance could be the difference between imminent burn-out and smart, sustainable progress.
Train smart, stay strong.
Jeremy
Co-Creator | WODwell
P.S. WODwell’s ELEMENT program is built by expert coaches and tailored (with help from AI) to independent athletes like you. Take the guesswork out of variance.
P.P.S. Ladies, prefer training with an all-female community? Check out the ATHENA program.
