W.O.D.-Explained and Defined

This post is designed to familiarize everyone with the format and definitions which will be used. The workouts will generally follow under one of the following formats:

A.M.R.A.P. (As Many Rounds As Possible) - These workouts will consist of several exercises to be performed in a circuit for the posted time. Your score is the number of rounds completed in the desired time.

A.F.A.P. (As Fast As Possible) - These workouts will consist of several exercises to be performed in a circuit for the posted number of rounds. Your score is the time it takes to complete the allotted rounds.

21/15/9 - This workout is an alternate to the A.F.A.P. Except instead of a desired number of rounds it is done with 21 reps/15 reps/ 9 reps per exercise as a circuit. You will do 21 reps of each exercise, followed by 15 reps of each exercise, and then 9 reps of each exercise. Your score is the time it takes to complete the allotted exercises.

Tabata - This is another alternate to the A.F.A.P. This is a single exercise done for a total of 4 minutes. The work is divided into 20 seconds of exercise followed by 10 seconds of rest for a total of 8 rounds of 20 seconds of exercise. Your score is the LOWEST number of reps completed in the eight rounds of work. For example if your 8 rounds were 10,12,8,10,10,9,11,10 your score would be 8.

Deck of Cards - This is a 4 exercise circuit for time. Each suit in the deck of cards will be a different exercise. You will shuffle the deck and flip over one card at a time. Each card will indicate the number of reps to be performed. Face cards count as 10 reps and the Ace is 11 reps. Your total time to complete the deck is your score.

The workouts will generally be “total body” type workouts. The workouts will follow a three day on, one day off format. The W.O.D. will be posted around 7pm on the previous day(to allow for Mid Shift to workout prior to shift if they choose.) If you are unable to follow the format provided, just plug in the workout missed on the scheduled rest day.

Each workout is designed so it can be completed by every person no matter their current level of fitness. I will post alternate exercises or forms for Beginners or Advanced on those exercises which it is needed.

The comments section on these posts will be active. This will allow you to post your score or time for that workout on the blog. This is saved indefinately and will allow you to go back and check progress the next time you perform that workout.

GOOD LUCK!!