I've been training for a couple of years. I used to be member of a box but for now on, I'll train at home.
I just started OMOB strength and EMOM but I would like to do a little bit of conditioning.
I've been looking for some explanation how to design a wod. Is it completely random or there is programming behind it. Because some WOD like chippers are longer and don't target the same energy system than shorter one. Some takes long break between small burst of energy, others don`t have break. Also if I do thruster one day, will it affect my squat or press the day after ?
Should I target 1 energy system for a while and switch to another or do them equally along the week ?
How could I integrate it with OMOB. My goal is only to be fit.
It's difficult to follow a programming on the web because there's a lot of thing I can`t do. Ex: I can`t sprint in winter, I don`t have a rower, my ceiling is low, so no wallball or snatch ...
Is there good resources on the topic on the internet or is there someone that can explain it to me ? I'm a bit lost and have a lot of questions. It's a lot easier to find information on strength programming than on conditioning.