How To Analyze WOD Videos

You can learn a lot about yourself by watching yourself perform on video. It’s best to do this with a coach or training partner who also knows you very well so that you have another set of eyes giving you feedback. When you want to get the best score possible, there are numerous parts of your workout to analyze.

Grab your stop watch, take some notes and become more aware of where you might be able to make up some time to perform a bit better. Remember, watching yourself on video is a valuable tool whether regardless of if you’re doing that event again or not. You may see things that you want to continue doing in the future, and you may find many other areas that you can improve on.

Of course, during the workout, you gotta bring your best effort, and that’s really the most important part of all of this. But, if you can assess your training videos, you’ll be able to improve your score for when it matters most.

Continue to look for areas that you can improve on, and appreciate the areas that you crushed!

Aspects of your performance to assess 

  • Layout – Were you minimizing space between movements? Was anything causing you to take more transition or rest time than you’d like?
  • Validity – Did you meet the standards and was your score/time accurate?
  • Movement – Were you moving as efficiently as possible using solid and safe techniques?
  • Pacing – How long did each round take you and how long it took you to complete each movement/set?
  • Non-work time – How much time did you take for transitions or rest?
  • Body language and posture – Were you spending precious time bent over, head down, pacing, fidgeting, chalking?
  • Focus – Were you regularly looking at the judge, the clock, spectators, or all over the place throughout the wod?
  • Breathing – Were you taking intentional deep breaths throughout? When were you intentionally taking a centering breath or was it erratic from the start
  • Response to challenge – How did you respond to a no-rep or frustration during the WOD?

If you watch yourself perform a movement poorly or break down in a WOD, you can then practice visualizing a smooth performance. You can use the temporary setbacks as steps to help you get to the next level. Recreate the same situation in your mind and make the changes that you need to in order to improve your performance.

Imagine yourself staying composed and confident while you are moving perfectly through the reps. Continue to visualize yourself fixing that poor performance with better mechanics and the proper mentality.

Get comfortable watching yourself on video so that you can practice mentally rehearsing a more positive performance and outcome.

The more aware you can be of your performance breakdowns, the better you will be at fixing them…therefore having them less often.


Want help with this? Check out the COACHING OPTIONS



I’m Dawn Fletcher, the owner of Driven Mind. I help driven-individuals perform better and achieve greatness in all that they do.

Reader Interactions


  1. bionaze says

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