The WOD Blueprint outlines a comprehensive workout framework divided into four quadrants:
 
Movement: Full-body, upper-body, lower-body, and core exercises. Examples include thrusters, pull-ups, squats, and planks.
Time/Distance: Formats like AMRAP, EMOM, Tabata, and distance challenges (e.g., running 5km or rowing for calories).
Metabolic Conditioning: Focus on endurance and intensity with exercises like burpees, kettlebell swings, and assault bike intervals.
Strength: Incorporating lifts like bench press, deadlifts, and squats with varying rep ranges for heavy, moderate, and endurance training.
 
The plan provides detailed formats, rep ranges, and time structures, along with a sample workout featuring a warm-up, main set, and a core-focused finisher.